Veggie Diet Plans

You don't have to be a vegetarian to take advantage of the good nutrition found in vegetables, but if you are, you'll appreciate meal plans that include a variety of colors, tastes and textures. MyPyramid, the USDA's official guideline for nutrition, tells dieters that they can get all the vitamins and minerals they need to stay healthy by choosing a wide variety of veggies.

Veggie Diet Types

There are many types of veggie diets, according to Medline Plus, a division of the National Institutes of Health. A vegan diet is the strictest, and it does not allow any animal products, including eggs and dairy. A lacto vegetarian diet includes dairy products but no eggs and an ovo-lacto diet includes both eggs and dairy products.

Special Nutritional Needs

You can fulfill the USDA's recommended nutrition guidelines by including plant sources of protein and essential minerals. MyPyramid recommends eating beans, meat-replacement products that contain soy and nuts and seeds to get protein in your diet.

Add spinach, lentils, dried fruits, whole-wheat grain products and fortified cereals to get enough iron. Dairy products are good sources of calcium, but if you don't drink milk, eat plenty of dark leafy greens, tofu and soy products.

Benefits of a Veggie Diet

Eating a diet of veggies may help shed excess pounds, according to the Mayo Clinic website. Dieters who eat only vegetarian fare tend to weigh less, on average, than their meat-eating counterparts do. In addition, vegetarians have a lower risk of colon and prostate cancer, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition," and they are less likely to suffer from gallstones, diverticulitis, heart disease, diabetes, stroke and chronic constipation.

Meal Planning

Plan your meals around a veggie entrée, such as a slice of veggie pizza, vegetable lasagna, pasta with steamed veggies with marinara sauce or stir-fry an assortment of vegetables and tofu to serve on steamed rice. You can use meat-replacement products to prepare veggie tacos or build a meal around bean burritos or tostadas. Vegetarian versions of burger patties and breakfast links are available in many grocery stores. Add steamed veggies, a tossed green salad, grilled veggie kabobs, baked potatoes and fresh whole grain rolls to round out your vegetarian meal.

Soy Concerns

A diet high in soy may put women at an increased risk of breast cancer, according to the "Gale Encyclopedia," although studies confirming that theory are lacking. Because soy contains phytoestrogen, which is a mild plant estrogen, eating large amounts of soy during pregnancy may contribute to female offspring entering puberty early. Talk to your doctor before consuming soy products daily if you're pregnant or breastfeeding and consult your doctor before starting any new diet.