Vegetarians aren't all the same--they vary from vegans who eliminate all animal products from their diets and lives, to pollo-vegetarians who eat mainly plant-based foods, but occasionally eat poultry. When prepared properly, vegetarian foods can be full of flavor. Eliminate meat from some of your meals each week without sacrificing flavor. Try some simpe vegetarian foods and discover the benefits of eating meatless meals.
Pasta
Pasta may be the first food you think of when you hear the word vegetarian. Pasta is part of the grain family, which is the basis of a healthy vegetarian diet, according to MayoClinic.com. Make a vegetarian lasagna using a tomato sauce rather than a meat sauce. Add finely chopped broccoli, zucchini and squash to the sauce for added nutrition. Try experimenting with different pasta shapes, such as farfalle or penne. It is easy to cook pasta ahead of time and store in your refrigerator. When you come home from work, heat the pasta and add sauce, cheese or vegetables for a delicious, healthy meal. Cheese ravioli or tortellini adds protein to your meal.
Beans
Beans are a versatile and healthy food for vegetarians. According to the American Dietetic Association, beans are a good source of fiber and can help you eat a balanced vegetarian diet. Choose whether to use low-sodium canned beans or dry beans as the basis for bean recipes. If you have a crock pot, cover the dried beans with water and cook overnight on low. In the morning, the beans will be soft and ready to use. Make bean soup, black bean burgers and use beans in salads. Season the beans with onions and garlic for additional flavor.
Soy Products
Soy products are a good source of protein, which is an important consideration when eating a meat-free diet. Tofu is a classic soy product, and absorbs seasoning flavors easily. Bake or fry tofu slices marinated in lemon juice or olive oil and onion. Use tofu in place of scrambled eggs or as a base for hummus. You can buy soy milk, cheese and yogurt to substitute for dairy products. Veggie burgers, sausage and ground beef substitutes are generally made from textured vegetable protein, which is a soy product.
Dairy
If you include dairy products on your vegetarian menus, it is easy to eat the right amount of protein and calcium. Dairy products such as cheese, eggs, yogurt and milk help you reach your daily calcium requirement. Serve an egg and vegetable omelet for dinner or eat Greek yogurt for lunch. Add cheese to your whole-wheat bean burritos and have a whole-grain cereal with 1/2 cup of skim milk for breakfast. When adding dairy to your vegetarian foods, choose low-fat versions to avoid adding too many calories.
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