A poll by Harris Interactive for the "Vegetarian Times" estimated that in 2008, 7.3 million Americans were vegetarians. Maintaining a vegetarian diet is not as difficult as it was years ago; many restaurants and stores now cater to this segment. Many cookbooks are now in print to help the at-home cook with recipes and meal ideas for the beginner or experienced vegetarian.
Breakfast
Breakfast is one of the easiest meals for vegetarians, as meat is usually a side item that you can easily eliminate from the menu. Serve French toast or pancakes topped with fresh fruit, or make a morning parfait with layers of yogurt, fruit and granola. A classic vegetable omelet with a side of hash browns or home fries makes a filling and nutritious breakfast, or mix your vegetables into scrambled eggs. A quick fruit smoothie and breakfast muffin or toast is well suited for people who are pressed for time in the mornings.
Lunch
Dried beans are a good source of protein and iron for vegetarians, as well as an inexpensive base for any meal. Use a variety of beans in a minestrone soup or vegetarian chili for a lunch that is easy to make, budget-conscious and healthy. Salad is a popular lunch dish, and one well suited for the vegetarian diet. Try a spinach salad with walnuts and dried cranberries, double the avocado in a classic Cobb salad and eliminate the chicken, or add some gorgonzola, sliced red onion and pear slices to some peppery arugula. Sandwiches are easy to transport to lunch or school, and there are plenty of meatless options. Although tuna or chicken salad may not be in your future, egg salad on whole wheat bread is filling and nutritious.
Dinner
Dinner is probably the most difficult for vegetarians, as many people eliminate the meat and simply cobble together some side dishes. Creative cooks find ways to replace the meat in dishes with vegetables rather than eliminate the dish altogether. Replace grilled hamburgers with marinated Portobello mushrooms, and serve with a side of cole slaw and baked beans. Substitute the meat in lasagna with slices of eggplant and serve with a loaf of crusty bread and a tossed salad.
Try fajitas without the meat, make a chickpea or cashew nut curry, or use mushrooms and tofu to make a hearty stew. Some popular mainstream dishes are also good vegetarian options, like mushroom risotto, macaroni and cheese, fettucine alfredo, margherita pizza and vegetable stir-fry.
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