People always tell me, "I would go vegetarian, but I don't know what I would eat."
So here are some general food ideas, whether you're considering going vegetarian, or just need some new ideas.... You jump right in to being vegetarian (cold turkey, if you will), or give up meat in increments starting with red meat and pork, then poultry, then fish and make a slower transition.
Where do vegetarians get protein?
Morning Star Fake Bacon (put in eggs,breakfast frittata, on a sandwich, or good alone). I recommend microwaving it over frying though, it just works better.
Morning Star Breakfast Sausage- Great on an egg sandwich or as a side with waffles)
Morning Star Italian Sausage- Great in Italian dishes, stuffed veggies or any other dish you used to use sausage for... duh.
Morning Star Chicken Nuggets/Fingers- Great for kids and for anyone who loves a good chicken finger, (everyone). Let's face it, real chicken nuggets are disgusting. It's a combination of like 10 feces-covered chickens dipped in ammonia and processed through a goop machine. These taste real and are better for you.
Morning Star Buffalo Chicken Fingers- Like spicy chicken fingers? Perfect snack.
Morning Star Grillers- No need to pout at a BBQ with these babies around.
So here are some general food ideas, whether you're considering going vegetarian, or just need some new ideas.... You jump right in to being vegetarian (cold turkey, if you will), or give up meat in increments starting with red meat and pork, then poultry, then fish and make a slower transition.
Pasta- load it with filling veggies like broccoli, cauliflower, zucchini, squash, eggplant or mushrooms and toss with olive oil and some garlic. Or bake pasta with ricotta or cottage cheese or add faux meats for extra protein. So many variations on this...
Stuffed Veggies- fill veggies like peppers, cabbage and zucchini with a grain like rice, couscous, quinoa, tempeh and other veggies like diced tomatoes. Or stuff with ricotta or my meatloaf.
Veggie Pizza-Buy premade dough or make your own, then load up with grilled eggplant, zucchini, tomatoes, fresh basil, garlic, sundried tomatoes, goat cheese... the possibilities are endless. Use red sauce or drizzle olive oil, garlic and basil.
Mexican-fill a burrito with things like refried beans, edamame, corn, black beans, potato, sweet potato, avocado, cilantro, rice, tomatoes, cheddar..... P.S.-when on the go- Taco Bell is really convenient because you can order any meal just with beans as a sub for meat.
Sandwiches/Panini- Layer on the veggies like roasted red pepper, spinach and portabello mushroom. Or mash up beans and make a spread like my "veggie tuna salad". Jazz 'em up with interesting cheeses and dressings. There are even a recipes for vegetarian sloppy joes & Portabello Philly Cheese "Steaks" when you want something hot & savory. If you're short on time you can just throw some banana and peanut butter together. And remember, any sandwich is delicious when it's grilled.
Rice, risotto, couscous, quinoa, or tabouli....... toss with veggies and a fun dressing or sauce.
Asian- enjoy things like vegetable lo-mein in peanut sauce, fried rice with egg or an egg roll... Tofu is always a great addition to Asian food.
Pot Pies- make a homemade "Unemployed" Shepherd's Pie or Veggie Pot Pie. Or mix any potatoes with veggies for a filling and wholesome meal.
Casseroles- fill with veggies, pasta, cottage cheese.... (Healthy things like cottage cheese though, not a can of Cream of Mushroom soup.)
Stews, Soups & Chilli- load with lentils, beans, rice or barley & serve with whole grain bread and a salad.
Pitas & Wraps- fill with broccoli, cheese, edamame, black beans, corn, sprouts, cheese, or falafel...
When in doubt, Google your favorite meal, but with "vegetarian" before it.
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Asian- enjoy things like vegetable lo-mein in peanut sauce, fried rice with egg or an egg roll... Tofu is always a great addition to Asian food.
Pot Pies- make a homemade "Unemployed" Shepherd's Pie or Veggie Pot Pie. Or mix any potatoes with veggies for a filling and wholesome meal.
Casseroles- fill with veggies, pasta, cottage cheese.... (Healthy things like cottage cheese though, not a can of Cream of Mushroom soup.)
Stews, Soups & Chilli- load with lentils, beans, rice or barley & serve with whole grain bread and a salad.
Pitas & Wraps- fill with broccoli, cheese, edamame, black beans, corn, sprouts, cheese, or falafel...
Veggie Patties- buy premade or make your own with things like black beans, peanut butter or an egg to hold them together. For consistency add in raw oatmeal (protein) or breadcrumbs to thicken it. Then add whatever you like- corn, chili powder, jalapenos, sliced carrots, peppers, mushrooms, water chesnuts, mashed beans, cheese.... Grill, fry or bake. Fun to experiment with these. Eat alone, on a bun, in a burrito with tomato, spinach, cheese and dressing.
Stir-fry- sautee veggies and add rice and sauces like teriyaki/sweet & sour/peanut. Add tofu and peanuts for protein. Super easy.
When in doubt, Google your favorite meal, but with "vegetarian" before it.
Cottage Cheese (enjoy alone or add into your dish)
Greek Yogurt
Greek Yogurt
Lentils
Yogurt
Beans
Eggs (organic has 2x+ the protein of regular eggs)
Cheese
Edamame
Ricotta Cheese
Peanut Butter
Tofu
TVP (dehydrated soy)
Special K High Protein Cereal
Whey Protein Powder- add to smoothies or a glass of almond milk- I even stir into my cereal milk
Soy & Almond Milk
Oatmeal
Granola Bars
Quinoa
Seitan
Tempeh
Nuts
Hummus
Falafel
Imitation Meat (see below!)
Yogurt
Beans
Eggs (organic has 2x+ the protein of regular eggs)
Cheese
Edamame
Ricotta Cheese
Peanut Butter
Tofu
TVP (dehydrated soy)
Special K High Protein Cereal
Whey Protein Powder- add to smoothies or a glass of almond milk- I even stir into my cereal milk
Soy & Almond Milk
Oatmeal
Granola Bars
Quinoa
Seitan
Tempeh
Nuts
Hummus
Falafel
Imitation Meat (see below!)
Just keep in mind to include some kind of protein in every meal, whether it's a type of bean, cheese or egg...
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Most fake meats are made from vegetables like soy, sometimes labeled as Textured Vegetable Protein (TVP). The best thing about being a vegetarian in this age is that you can still enjoy the taste of most of your old favorites- like bacon, sausage and chicken fingers thanks to wonderful meatless imitation brands like Morning Star, Boca & Veggie Patch.
Not every brand is great though, so try a few and see what you like. I think they taste really close to the real thing, especially when they're mixed into a meal.
But try not to overdo it on soy products, some studies link too much soy to cancer because of the estrogen. I've read 20g of soy a day is a good guideline, and I think that seems like a lot. I think adding imitation meat to a meal a few times a week is fine, but I wouldn't recommend living off fake chicken fingers.
Not every brand is great though, so try a few and see what you like. I think they taste really close to the real thing, especially when they're mixed into a meal.
But try not to overdo it on soy products, some studies link too much soy to cancer because of the estrogen. I've read 20g of soy a day is a good guideline, and I think that seems like a lot. I think adding imitation meat to a meal a few times a week is fine, but I wouldn't recommend living off fake chicken fingers.
I recommend anything by Quorn or Morning Star, but here are my list of essential fake meats:
Quorn Fake Chicken-You can find in Giant Eagle organic cooler or frozen or at Mustard Seed. Not sure if Trader Joes has. Quorn is AMAZING-people don't believe me when I tell them it's fake. Make breaded patties on a bun or “skinless” chicken is great in pasta! It even comes cubed, so you can just toss in.
Morning Star Fake Bacon (put in eggs,breakfast frittata, on a sandwich, or good alone). I recommend microwaving it over frying though, it just works better.
Morning Star Breakfast Sausage- Great on an egg sandwich or as a side with waffles)
Morning Star Italian Sausage- Great in Italian dishes, stuffed veggies or any other dish you used to use sausage for... duh.
Morning Star Chicken Nuggets/Fingers- Great for kids and for anyone who loves a good chicken finger, (everyone). Let's face it, real chicken nuggets are disgusting. It's a combination of like 10 feces-covered chickens dipped in ammonia and processed through a goop machine. These taste real and are better for you.
Morning Star Buffalo Chicken Fingers- Like spicy chicken fingers? Perfect snack.
Morning Star Grillers- No need to pout at a BBQ with these babies around.
Morning Star Vegetable Pattie- Unlike the "Griller" which is supposed to taste like a real burger, this one tastes like vegetables- genius, right? It has yummy water chesnuts, carrots, zucchini... and tastes great on a bun with swiss!
Veggie Patch Meatballs- Cook in sauce and serve with pasta or even as a stroganoff.
Email me for any other questions or advice!
