Be egg free.
Skip the eggs in a recipe if you can or use egg substitute. In baking, replace each egg with 1 Tbsp. soy flour or cornstarch (+ 2 Tbsp. water).
Check the label for gelatin.
Some vegetarian foods may have gelatin, which is derived from animals.
Check the label on cheese.
Some cheese is made with rennet, which is an animal-derived product.
Skip the cream.
Creamy dips and desserts that use cream can be made with.
Skip the Parmesan.
On pasta or popcorn, sprinkle nutritional yeast instead of Parmesan.
Try faux meat products.
For a meat substitute, try veggie burgers, veggie hot dogs, vegetarian chicken nuggets, ribs, steak strips, and more.
Try Middle Eastern veggie.
Try hummus (made from chickpeas) and falafel (a mix of beans that can be made into patties and meatballs).
Try pork substitutes.
Veggie ham slices and LightLife Smart Bacon are vegetarian alternatives to pork.
Try texturized vegetable protein.
TVP is fat free, with texture like ground beef. You can use it in tacos, chili, and sloppy joes.
Try veggie sushi.
In place of raw fish, try sushi with avocado, carrots and cucumber.
Use soymilk instead.
Most recipes that call for milk can be made with soy milk instead.
Vegetarian calcium.
Dairy is best, but other sources include tofu, fortified soy milk or orange juice, green leafy vegetables, or dried figs.
Vegetarian iron.
In sea vegetables, such as nori, wakame and dulse. Or, iron-fortified breakfast cereal, chickpeas, lentils, beans, soybeans, raisins, broccoli.
Vegetarian protein.
Ensure that you have a variety of plant sources of protein - nuts, tofu, beans, seeds, soy milk, grains, and vegetables.
Vegetarian vitamin D.
The sun is the best choice, but in the winter, take a vitamin supplement or fortified soy milk or cereals.
Zinc for vegetarians.
Foods with zinc include fortified cereals, dried beans, nuts, and soy products like tofu and tempeh.
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