From Meat to Meatless

The decision to change from a meat-based diet to a plant-based diet is a positive step towards improving health. Vegetarian foods are high in fiber, low in fat, calcium-rich, and full of healthy complex carbohydrates, antioxidants and phytochemicals.

Going from meat to meatless involves making some quick, easy changes. You will want to learn the skill of veganizing your meals. Veganizing a meal is simply taking a non-vegetarian food and replacing it with a vegetarian food. These are examples of non-vegetarian foods you can replace with easy to find vegetarian foods.

Lunch

Non-Vegetarian Food Vegetarian Food Hamburger Ham and Cheese Sub Hot Dogs and Baked Beans BLT with Mayonnaise Amy’s Bistro Burger Smart Deli “Ham” and Rice “Cheese” Veggie Dogs and Veggie Baked Beans Smart Bacon BLT with Veganaise

Dinner

Non-Vegetarian Food Vegetarian Food Buffalo Chicken Wings Spaghetti and Meatballs Bar-b-que Ribs Goulash with Ground Beef Gardein Buffalo Wings Spaghetti and Quorn Meatballs Gardenburger Riblets Goulash w/ Morningstar Farm Crumbles

These are time-saving, easy substitutions for your favorite foods; however, processed foods should be kept to a minimum. These vegetarian substitutes are certainly a better choice than fat-laden, cholesterol filled meals but achieving optimum health on a vegetarian diet must also include a variety of healthy foods. Healthy choices include fresh produce, legumes and whole grains.

Successfully veganizing meals includes having certain foods on hand. Make sure there are plenty of substitutes in your kitchen. Stock your pantry with vegetable broth, nut butters, canned beans, jarred spaghetti sauce, instant brown rice, salad dressings and Ener-G egg replacer.

Stock your refrigerator and freezer with tofu, tempeh, plant-based milks, replacement meats, avocado, store bought hummus and salad dressings.

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