Healthful Vegetarian Meal Ideas

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 chopped banana
• 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.
• Scrambled eggs with vegetables or tofu scramble.

Lunch 

• Vegetable sandwich: Sliced tomato, pepper, onion, avocado and hummus 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 sauteed mushrooms and tomato on a whole-grain bun
• Vegetarian stuffed grape leaves (dolmas)
• Peanut butter and banana sandwich on whole-wheat bread with carrot and celery sticks
• Chili made with beans and textured vegetable protein with 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 

• Trail mix
• Popcorn
• Low-fat or fat-free yogurt*
• Smoothie made with low-fat milk*, frozen berries, spinach and a banana
• Hummus and pita wedges, cucumber slices, or pickles
• Bagel with nut butter
• Tomato soup and whole-grain crackers
• Fruit
• Puffed rice
• Chutney sandwiches
• Cucumber with chile powder and lime
• Mango or apple slices with chile powder
• Seaweed
• Wasabi Peas
• Nuts and dried fruit
• Plantain chips
• Bagel with nut butter
• Tomato soup and whole-grain crackers

*Soymilk, soy cheese and yogurt if vegan