A healthy and well-balanced vegetarian diet can provide you with all of the nutrients you need for an active life. According to the American Heart Association, vegetarian diets typically are lower in fat and cholesterol, and vegetarians have a lower risk of coronary heart disease, diabetes and obesity. Whether you're a vegetarian full time or are just hoping to add some vegetarian meals to your rotation, a veggie meal plan can be full of delicious and nutritious foods.
Types
Vegetarian meals are suitable for everyone, regardless of whether you normally eat meat. Depending on your dietary preferences, you can opt to include dairy products and eggs, making lacto-ovo vegetarian meals, or create entirely plant-based, or vegan, meals. Some people eat vegan or vegetarian meals all of the time, some avoid animal foods most of the time, and others just embrace all of the possibilities, enjoying tasty foods in all forms, including vegetarian meals.
Significance
Vegetarian meals, like meat-based meals, should include protein and complex carbohydrates. Possible protein sources in a healthy veggie meal include beans, some whole grains, nuts or nut butters, seeds, eggs and dairy products. Many vegetarian foods provide key nutrients, like protein and iron, but you might need to include foods, like breakfast cereal or soy milk, supplemented with vitamin B12 if you avoid all animal products, and take an omega-3 fatty acid supplement, suggests the Mayo Clinic.
Considerations
The vegetarian food pyramid includes six servings of grains; five servings of nuts, beans, or other protein-rich foods; four servings of vegetables; two servings of fruit; and two servings of fats daily. Simple meal options include whole-grain cereal with milk or soy milk and fruit for breakfast, sandwiches on whole-grain bread with plenty of fresh vegetables or a salad with nuts or beans for lunch, and stir fry, soup, stew or pasta dishes for dinner.
Features
Vegetarian meals might encourage you to be more adventurous, opting for new and different foods. Indian and Asian cuisines are often vegetarian-friendly, allowing you to experience new flavors and combinations. You also might find that experimenting with unfamiliar grains or soy products can help you discover new favorites. Try cooking with tofu or serving a traditional stir fry or chili over South American quinoa for a protein boost to your meal.
Misconceptions
You don't have to eat salad all of the time just because you're a vegetarian. Many classic favorites work well as vegetarian meals, like lasagna, enchiladas and even stroganoff. If you miss the meat, you can experiment with products designed to simulate the look and flavor or meat or try foods with similar textures, like portabella mushrooms or frozen and thawed tofu.
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