Legumes are a great protein source for vegetarians.
Switching to a vegetarian diet can be a huge lifestyle change. It's not as simple as just removing meat from your meal plan. When planning vegetarian meals, it's important to make sure you are still getting the vitamins and nutrients your body needs through your diet. You can eat ice cream and potato chips all day and still technically be vegetarian, but to do it in a healthy way requires forethought and planning.
Instructions
1. Include a vegetarian source of protein in each meal. Choose between soy products, such as tofu, meat-replacement foods, such as veggie burgers, legumes, eggs and dairy products to add protein to your vegetarian meals. Make an easier transition to vegetarianism by cooking the foods you previously enjoyed, replacing the meat with meat-replacement products.
2. Treat your body to vegetarian calcium sources. Besides dairy products, you can also add several fresh vegetables, such as broccoli, winter squash and dark, leafy greens to your meals to increase your calcium intake. For a healthy vegetarian diet, try to eat four servings of vegetables every day.
3. Get plenty of iron. Meat is rich in iron, so taking meat out of your diet could cause your iron levels to drop. Replenish your body's iron supply by eating fortified cereals for breakfast and adding legumes and iron-rich vegetables, such as spinach, to your lunch and dinner plans.
4. Add fruit to your meals when possible, aiming for three servings per day. Tasty fruits such as berries, citrus and melons add fiber, beta-carotene and vitamin C to your diet.
5. Serve whole grains at every meal. Try brown rice, wheat bread, whole-grain pasta or corn tortillas to round out your meal plans. Whole grains add essential fiber along with protein, zinc and B vitamins to your diet.
6. Don't forget the B12. Vitamin B12 is hard to find in nonmeat sources. Get plenty of B12 by drinking milk or eating eggs in the mornings. Or look for vegetarian products that have been fortified with B12, such as soy milk and some veggie burgers.
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