Vegetarian Food Planning

Vegetarian meal planning is a challenge for new or non-vegetarians.

Preparing vegetarian food is a challenge for new or non-vegetarians who are not accustomed to the vegetarian lifestyle. Vegetarian food planning includes finding alternative protein sources, meat and dairy substitutions and adapting traditional recipes.

Protein Sources

Combine protein sources such as beans and rice.

Vegetable protein is one source of protein substitute, although aside from meat and dairy sources, only soy protein provides all the essential amino acids. Include combinations of protein sources into each meal such as legumes and grains, dairy and grains, beans and nuts or soy protein.

Meat and Dairy Substitutes

Tofu and soy products are used in place of meat and dairy.

Substitute vegetable broth in place of chicken or beef broth, and solid vegetable oil in place of meat fat. Items such as tofu dogs, soy burgers and textured vegetable protein are used as meat substitutes. Use soy cheese, soy milk and nut milks in place of other dairy products.

Adapting Recipes

Adapt traditional recipes to substitute or eliminate the meat.

Consider whether dairy products and eggs are consumable before preparing vegetarian meals. Some vegetarians continue to eat dairy products and eggs, while others do not. Most meat recipes are adaptable to exclude the meat or include a substitute such as beans or textured soy protein. Find suitable meat and dairy substitutes for mixed dishes; other ideas for meals are found in vegetarian cookbooks.

References

• University of North Carolina: Vegetarian Protein Sources
• The Savvy Vegetarian: Replacing Dairy in Vegetarian and Vegan Desserts

Resources

• Vegetarian Times