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