The devise a creative plan, healthy and nutritious food without meat can seem like a challenge to vegetarians who have little time or just changed their diets. By investing a few free moments in planning the future , however, you can save time and money throughout the week and enjoy a variety of tasty breakfast, lunch, dinner and snacks.
The elimination of bacon and sausage, as options for breakfast helps prepare vegetarian meals in the morning that are low in saturated fat, cholesterol and calories. An important nutrient that the Mayo Clinic recommends specifically for vegetarians is calcium, so choose morning meals that have low-fat dairy or other calcium-fortified foods. A menu of breakfast as an example for the week might include oatmeal, whole wheat pancakes and buttermilk , a vegetable omelet, a yogurt parfait with fresh berries and granola, cold iron fortified cereal with soy milk, a fruit smoothie with toast and a whole grain bagel with fresh fruit and scrambled eggs.
The Vegetarian Resource Group suggests making sandwiches stuffed with high protein like hummus or peanut butter instead of meat. Because some vegetarians and vegans do not eat as much protein as meat eaters, it is important to choose the options of high protein at every meal. For a week of meals, try a hummus sandwich on whole wheat pita bread with salad tabbouleh, a peanut butter sandwich and banana pudding, a falafel wrapped vegetables or a salad grilled vegetables with nuts and herbs , a bowl of minestrone soup, a veggie burger on a toasted bun and rice pilaf with dried fruits and nuts.
At dinner, focus on the ingredients rich in iron. According to the Mayo Clinic, plant-based diet does not allow the body to absorb iron as easily as it does an omnivorous diet, so vegetarians need almost twice iron than meat eaters. Get extra iron in foods, including vegetable chili, vegetable lasagna, tofu stir fry, lentil curry with rice, pasta with pesto sauce and roasted vegetables, flatbread pizza Greek style with feta cheese and black bean burritos with sweet corn and cilantro.
Getting a balance of vitamins, minerals and nutrients is a major concern for vegetarians. Sometimes daily meals do not provide a proper balance or are not sufficient to combat cravings for snacks. Eating Well magazine suggests that vegetarians drink skim or between meals chew foods such as deviled eggs and fresh fruit. Other options appetizer appetizers on the menu a week could include homemade granola bars, flavored soy yogurt, a mixture of dried fruits, popcorn, corn chips with salsa and vegetables, whole wheat toast with jam and pita bread with baba ghanouj.