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Sample Vegetarian Meal Plans

author image Christine Garvin
Christine Garvin is a certified nutrition educator and holds a Master of Arts in holistic health education. She is co-editor of Brave New Traveler and founder/editor of Living Holistically... with a sense of humor. When she is not out traveling the world, she is busy writing, doing yoga and performing hip-hop and bhangra.
Sample Vegetarian Meal Plans
There are many different types of vegetarian food including this herb enchilada with watercress salad. Photo Credit: Jupiterimages/Stockbyte/Getty Images

Eating a vegetarian diet can vastly improve the health of some people. Most people can at least benefit from including more vegetarian foods in their diets. Consuming a vegetarian diet is not as complicated as it may seem initially; there are plenty of healthy, easy meals available that do not involve meat. Protein-rich foods such as beans, whole grains and nuts can provide similar textures to meat and also the bulk of calories, while vegetables and fruits contain many key vitamins and minerals.

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Oats porridge with Kiwi on top is one of many options for vegetarians for breakfast.
Oats porridge with Kiwi on top is one of many options for vegetarians for breakfast. Photo Credit: VankaD/iStock/Getty Images

There are a wide variety of breakfast options for vegetarians. Fig and flax oatmeal is one option. It consists of rolled oats, dried figs, flaxseed, skim or soy milk, water and honey. Another healthy option for breakfast is an herbed cheese and tomato bagel. This meal uses a low-fat cottage cheese, chopped chives, chopped parsley, chopped basil, a small, toasted whole-grain bagel and two thick tomato slices.


Hearty soups and salads work well for lunches.
Hearty soups and salads work well for lunches. Photo Credit: travellinglight/iStock/Getty Images

Lunch options for vegetarians vary from hearty soups and salads to sandwiches and burritos. One includes bean tacos with lettuce, tomato and applesauce with cinnamon for dessert. Another option is tofu and spinach spread on whole-wheat toast or crackers, with a side of potato salad and an apple. Yet another choice would be vegan chili with cornbread and homemade coleslaw with crushed pineapple.


Pastas mixed with vegetables are good dinner ideas.
Pastas mixed with vegetables are good dinner ideas. Photo Credit: Jupiterimages/Stockbyte/Getty Images

Dinners and lunches can easily be exchanged in a vegetarian diet. Examples of vegetarian dinners from the book, "The Dietitians Guide to Vegetarian Diets" by Reed Mangels include vegetable fajitas with zucchini, carrots, peppers and onions in soft corn tortillas, with a side of black beans, a tossed salad and a fresh fruit cocktail. Another choice would be pasta primavera with broccoli, carrots and pea pods, steamed kale and French bread. Fresh dates with walnuts can be eaten for dessert.


Smoothies work well as a snack.
Smoothies work well as a snack. Photo Credit: Jupiterimages/Stockbyte/Getty Images

There are a plethora of snacks that are both vegetarian and are healthier than their meat counterparts. Easy veggie snacks include carrots dipped in hummus or an apple with peanut or almond butter. Frankie Avalon Wolfe, in the book, "The Complete Idiot's Guide to Being Vegetarian," also lists smoothies, raw nuts, seeds and dried fruit as options. Leftovers from breakfast, lunch or dinner can also work as good snacks.

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  • The Flexitarian Diet; Dawn Jackson Blatner
  • Vegan Handbook; Debra Wasserman
  • The Dietitians Guide to Vegetarian Diets; Reed Mangels
  • The Complete Idiot's Guide to Being Vegetarian; Frankie Avalon Wolfe
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