Tips for Vegetarians
Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat.
Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.
Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake.
pasta primavera or pasta with marinara or pesto sauce
tofu-vegetable stir fry
vegetable lo mein
bean burritos or tacos
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.
For breakfast, try soy-based sausage patties or links.
Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.
Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.