The Three-Step Way to go Vegetarian

The Physicians Committee
DONATE
 

Make sustainable dietary changes. Sign up for the free 21 Day Vegan Kickstart. Participants receive daily messages for a step-by-step diet makeover, including recipes and nutrition webcasts. Go >

21-Day Vegan Kickstart

Vegetarian Recipes and Recipe of the Week

The Three-Step Way to go Vegetarian

If you are making the switch to a vegetarian diet for its health benefits, you’ll be pleased to find that there is a wonderful additional benefit to vegetarian eating: it’s a delicious and fun way to explore new foods. A vegetarian meal can be as familiar as spaghetti with marinara sauce, as comforting as a bowl of rich, potato soup, or as exotic as Grilled Polenta with Portobello Mushrooms.

The switch to a vegetarian diet is easier than you might think. Most people, whether vegetarians or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. You can use a simple, three-step method to come up with nine vegetarian dinner menus that you enjoy and can prepare easily.

3-steps-to-vegan-diet

1. First, think of three vegetarian meals that you already enjoy. Common ones are tofu and vegetable stir-fry, vegetable stew, or pasta primavera.

2. Second, think of three recipes that you prepare regularly that can easily be adapted to a vegetarian menu. For example, a favorite chili recipe can be made with all of the same ingredients; just replace the meat with beans or texturized vegetable protein. Enjoy bean burritos (using canned vegetarian refried beans) instead of beef burritos, veggie burgers instead of hamburgers, and grilled eggplant and roasted red peppers instead of grilled chicken in sandwiches. Many soups, stews, and casseroles also can be made into vegetarian dishes with a few simple changes.

3. Third, check out some vegetarian cookbooks from the library and experiment with the recipes for a week or so until you find three new recipes that are delicious and easy to make. Just like that, with minimal changes to your menus, you will have nine vegetarian dinners.

After that, coming up with vegetarian options for breakfast and lunch is easy. Try muffins with fruit spread, cholesterol-free French toast, or cereal for breakfasts. Sandwiches, with spreads like hummus or white bean pate with lemon and garlic, or dinner leftovers all make great lunches.

 

vegetarian starter kit

Switching to a vegetarian diet is easier than you think. Download >


four vegetarian food groups
Find out about the four plant-based food groups. Download >

vegetarian-recipes-sign-up

Join our online community.