Cholesterol is only found in animal foods: meat, poultry, fish, eggs and dairy. Cholesterol-free meals are meat-free or vegetarian. Healthy vegetarian meals consist of some combination of grains, vegetables, fruits, beans, legumes, tofu and tempeh, nuts, seeds, plant oils and specialty food products like textured vegetable protein. Whether or not you subscribe to a vegetarian lifestyle, eating meat-free meals is a healthy idea for everyone.
Tofu
Tofu is also called "soybean curd." It is a soft, cheese-like food made by curdling hot soy milk with a coagulant and pressing into a solid block. Tofu is a versatile food that adds protein to a meat-free meal. Try adding tofu to recipes for a stir-fry, noodle dish or vegetable soup.
Beans, Peas and Lentils
Beans, peas and lentils are rich in protein, fiber and nutrients like folate and iron. They are a staple in the vegetarian diet. Try making spreads and dips like white-bean puree or hummus. Use beans, peas and lentils in casseroles, soups and chili, or even on a salad. Beans, lentils and peas can also be used in recipes for vegetarian burgers and Mexican favorites like tacos and burritos.
Pasta and Noodles
Pasta and noodle possibilities are endless. Pasta is the perfect foundation for recipes rich in vegetables and sauces made from vegetables, cheese-free pesto, beans, peas, tofu and vegetarian specialty foods like meatless meatballs and veggie sausage.
Whole Grains
Brown and wild rice, quinoa, barley, wheat berries and other whole grains are naturally rich in nutrients and provide protein and fiber for a filling meal. Use them in soup, stir-fry and casseroles. They are perfect for make-ahead meals.
Root Vegetables
Root vegetables like potatoes, sweet potatoes and parsnips can provide a hearty and nutrient-rich foundation to a vegetarian meal. Bake them and top with vegetables, beans, sauce, pesto, tofu or specialty vegetarian protein foods for a nutritious cholesterol-free meal.
