Following a vegetarian diet doesn’t require being constantly hungry or giving up “normal” restaurants. And putting some vegetarian meals into your regular meal rotation isn’t difficult. In fact, eating meatless meals can be simple and satisfying.
The recommended amount of protein per day is 46 grams for women and 56 grams for men. With just a little planning, a vegetarian can get more than enough of the daily protein needed by adding dairy, beans, and plant sources.
- Combining pinto beans (15 grams of protein) with rice gives you a filling meal.
- A cup of Greek yogurt (14 grams of protein) and berries gives you a great way to start the day.
- Soy, from soybeans, comes in many delicious forms, such as soy chicken (seven grams of protein) and soy hamburgers (10 grams of protein).
Fast food options
Despite most of fast-food advertising going to meat products, there are numerous choices at your favorite drive-throughs that don’t contain meat. Some examples include:
- Taco Bell: Bean and Cheese Burrito
- McDonalds: Egg and Cheese Biscuit (hold the bacon or sausage)
- Burger King: Veggie Burger
Meatless Mondays (or whatever day you choose)
If you’ve ever considered making one day per week meatless, it’s much easier than you might think. Get your whole family involved and vote for meatless meals they would enjoy. Think cheese and veggie pizza, spaghetti and tomato sauce with chopped up mushrooms and zucchini, or grilled cheese with tomato and avocado slices.
Internet makes it easy
With access to the internet, it is now easier than ever to look up vegetarian recipes, research restaurants with vegetarian options, and find valuable information related to your health and diet choices. One reliable nutritional website is the Centers for Disease Control and Prevention’s Nutrition for Everyone site area. Look for great vegetarian recipes on the Meatless Monday page. And for your nearest vegetarian meal? Check out Happy Cow.
Becoming a vegetarian is not for everyone, but making healthy choices about what we eat certainly is. Find out more in our Health Center article on Vegetarian Diets.
What's your experience?
Have you experimented with adding vegetarian meals into your meal rotation? Have you gone full-fledged vegetarian? Tell us about your challenges and successes—and how it's going for you.