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Celiac Nutrition Guide, 3rd Edition (Single Copy)

Celiac Nutrition Guide, 3rd Edition (Single Copy)

This easy to read “survival guide” outlines essential information for people diagnosed with Celiac disease.

Healthful Vegetarian Meal Ideas

Veggie Soup (md)

A healthy vegetarian diet includes a wide variety of foods from all the food groups. Be creative in planning menus and trying new foods. Here are some healthful, vegetarian meal ideas to get you started.

Breakfast 

  • Instant oatmeal made with low-fat or fat-free milk* with nuts and dried cranberries  
  • Low-fat yogurt layered with crunchy cereal and blueberries for a breakfast parfait
  • Spread almond butter on a whole-grain toasted bagel and top with apple slices.

Lunch 

  • Vegetable sandwich: Sliced tomato, pepper, onion, avocado (with or without cheese*) stuffed in a whole-grain pita
  • Main dish salad with your choice of vegetables, beans or tofu, fruit and nuts.
  • Vegetable burger or falafel with cheese*, mushrooms and tomato on a whole-grain bun
  • Peanut butter and banana sandwich on whole-wheat bread with carrot and celery sticks
  • Chili made with beans and textured vegetable protein plus shredded cheese* and cornbread

Dinner 

  • Tofu and vegetable stir-fry with brown rice
  • Whole-grain pasta with tomato sauce plus vegetables (mushrooms, tomatoes, eggplant, peppers and onions)
  • Tacos or burritos filled with beans, textured vegetable protein, tofu or tempeh
  • Pizza with or without cheese* and topped with vegetables and tofu or meat substitute

Snacks 

  • Dried fruit
  • Trail mix
  • Popcorn
  • Low-fat or fat-free yogurt*
  • Smoothie made with low-fat milk, frozen berries and a banana
  • Hummus and pita wedges
  • Bagel with nut butter
  • Tomato soup and whole-grain crackers

*Soymilk, soy cheese and yogurt if vegan

Reviewed January 2013