The healthy vegetarian

Healthy Eating for Vegetarians


Include beans and peas, nuts and soy as protein sources.

Lacto-ovo vegetarians get protein from eggs and dairy

Dairy is an excellent source of calcium; other sources include calcium fortified soy milk, tofu with calcium sulfate, calcium fortified cereals, and orange juice.

Pasta marinara, veggie pizza, vegetable lasagna, tofu vegetable stir-fry and bean burritos are good vegetarian choices

For BBQs try veggie or soy burgers, soy hot dogs, marinated tofu and fruit and vegetable kabobs.  Grilled veggies are great too

The high nutrient content of beans and peas makes them a must for everyone. Enjoy a vegetarian chili, three bean salad, or split pea soup.  Make a hummus filled pita sandwich

For breakfast try soy based sausage patties,

For dinner try bean burgers or falafel balls or patties (chickpeas)

Nuts make great snacks. Almonds, walnuts or pecans instead of cheese or meat to a green salad.

Get your B12 from fortified cereals or soy products  or consider a B12 supplement


2 thoughts on “The healthy vegetarian

  1. I do follow many of the recommendations in my blog. I eat all kinds of foods in moderation, with variety of different foods. I do try to stay away from fried foods, saturated fats. I aim for 5-7 fresh fruits and vegetables a day.

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