Vegetarian Menu Plan

If you are a vegetarian, you are in good company. Over 7 million Americans eat a non-meat diet, according to a 2008 study by "Vegetarian Times." The study also found that another 22.8 million Americans eat a diet with an emphasis on non-meat sources. Creating a vegetarian menu plan requires considering the type of vegetarian diet you follow as well as your nutritional needs. Meat provides essential protein and other nutrients which you must be sure to include.

Types of Vegetarians

On the surface, vegetarians avoid consuming meat and fish products. However, some vegetarians exclude other types of products, as well. For example, lacto-ovo vegetarians will eat eggs and milk, whereas vegans will forgo consumption of any animal product. When planning the menu, you will need to look at all aspects of the diet, including broths and stocks. You will also need to consider ingredients of processed foods. Worcestershire sauce often contains anchovies, which would make it inappropriate for strict vegetarians.

Complementary Proteins

A challenge which vegetarians face concerns protein consumption. Animal-based proteins are complete proteins, which means they contain all of the essential amino acids for good health. Plant-based proteins may lack one or several of these nutrients. Menus have to ensure adequate intake by combining complementary proteins. For example, beans and rice served together would provide a complete protein, whereas a meal based on one or the other may lack some essential amino acids. The U.S. Department of Agriculture Nutrient Data Laboratory provides complete protein information for foods in its database. As a rule, women require 46 g of protein per day, and men need 56 g per day, according to the Centers for Disease Control and Prevention.

Nutrient Concerns

Another concern with a vegetarian menu plan is adequate intake of other vitamins and minerals, especially in the case of vegans. Vitamin B12, for example, is only found in animal-based foods. Vitamin D and calcium are also nutrients of concern. You can overcome some of these deficiencies by adding fortified foods to your menu. You can add fortified cereals or milk if your diet allows it to provide these nutrients. Otherwise, you may want to consider a dietary supplement.

Benefits

Basing your meals on non-meat sources offers health benefits. You will likely consume less saturated fat without meat in your diet. A 100 g veggie burger patty contains less than 9 g of total fat, with only a scant trace of saturated fat, according to the USDA Nutrient Data Laboratory. A comparable serving of beef sirloin contains nearly 15 g of total fat and 6 g of saturated fat. By not eating meat, you may help reduce your risk of cancer. A 2007 study by Georgetown University and the Centre de recherche du CHUM in Montreal found positive evidence of a link between red and processed meat consumption with certain types of cancer, including disease of the liver, colon and rectum. While you may have other reasons for being a vegetarian, your lifestyle provides additional health benefits.