A vegetarian diet plan doesn't have to be time-consuming or complicated to follow. Taking meat out of the equation actually simplifies many meals and saves time on preparation and cooking. With basic, staple foods, easy cooking techniques and a few tips for convenience, it's possible for anyone to simplify their meatless meals.
Foods
The American Dietetic Association and the Mayo Clinic share a vegetarian food pyramid that consists of all the main healthy foods in a vegetarian diet. Within the pyramid are whole grains, lean proteins, vegetables, fruits and fats. Fresh, frozen or canned veggies and fruits are suitable. Whole grains include bulgur, oats, brown rice, millet, quinoa and other choices. Lean, plant-based proteins include lentils, beans, legumes, nuts, soy products and dairy items. For fats, choose products that offer nutritional benefits, such as olive oil and nut butter.
Cooking
Most basic cooking techniques are easy to learn and work just as well with vegetarian dishes as they do with meat dishes. MayoClinic.com recommends baking, roasting, grilling, sautéing, steaming and stir frying as some of the healthiest and simplest techniques. Boiling is another quick, fast and convenient cooking method that works for almost any vegetable or grain.
Staples
Keeping a few vegetarian staple foods on hand makes it easy to whip up meals in a short period of time, even if other ingredients are scarce. Mayo Clinic registered dietitian Katherine Zeratsky suggests keeping a variety of fresh fruits and veggies, whole-grain breads or rolls, low-fat dairy products, canned goods and grains in the fridge and pantry so that building a basic meatless meal takes minimal effort.
Convenience
There are a number of ways to make vegetarian meals and snacks more convenient. One famous strategy is using a slow cooker or crock pot to prepare food ahead of time. Each recipe varies, but most simply call for adding all ingredients and letting the crock pot cook them and combine their flavors over a period of several hours. Rice cookers, food processors, blenders and other appliances can also help simplify vegetarian cooking and cut down on prep time.
Tips
The Dairy Council of California's Meals Matter organization suggests several tips to make vegetarian cooking simpler---specifically, plan ahead to save time later by devising grocery lists, looking through recipe books and preparing whenever you can. During periods of free time, chop up fruits and vegetables and keep them on hand for later meals and snacks. Finally, don't be afraid to rely on an old standby. The Vegetarian Resource Group names eggplant parmesan, macaroni and cheese, veggie pizza, pancakes, oatmeal and grilled cheese sandwiches as some of the most common and quickest-to-prepare meatless dishes.
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