Jeffrey Salazar
Changing your diet can be challenging, especially if your family isn't on board. There are several types of vegetarian diets, such as vegan, lacto-ovo vegetarian, and pescatarian, and it's important to choose the right one for you. A good first step is to identify vegetarian meals you already enjoy and build from there. You can also revise your favourite meat-based recipes using meat substitutes, like tofu, textured vegetable protein (TVP), or soy products. It's also beneficial to experiment with new foods to enhance your eating experience and ensure you're getting the right nutrients. Planning is key, so choose a good time to start and use weekends to shop and prep meals.
| Characteristics | Values |
|---|---|
| Types of vegetarian diets | Vegan, Lacto-ovo vegetarian, Lacto vegetarian, Ovo vegetarian, Pescatarian, Flexitarian or Semi-Vegetarian, Plant-forward |
| Plan ahead | Look at your calendar and choose a suitable time to start, allowing time to shop and meal prep |
| Familiar foods | Spaghetti, bean burritos, cheese sandwiches, peanut butter sandwiches, bean soup, potatoes |
| Meat substitutes | Soymilk, soy yogurt, soy cheese, tofu, textured vegetable protein (TVP), meat analogs |
| Calcium | Found in a variety of plant foods, not just dairy |
| Benefits | Heart-healthy, environmentally friendly, aligned with values, improved athletic performance, weight loss |
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What You'll Learn
Identify the type of vegetarian diet you want to follow
Vegetarian diets have become increasingly popular, with over 16 million Americans identifying as vegetarians. There are several types of vegetarian diets, and it is important to identify which one you want to follow before you begin.
The first step is to understand your motivation for adopting a vegetarian diet. Most people choose to adopt some form of a vegetarian or plant-based diet due to health, environmental, or ethical reasons. Vegetarian diets have been linked to a reduced risk of heart disease, lower cholesterol, and a decreased risk of type 2 diabetes. They are also associated with improved blood sugar control and weight management. Additionally, many people choose to avoid animal agriculture due to its negative impact on the environment and animal welfare concerns.
The next step is to decide which type of vegetarian diet aligns with your personal goals and ethics. Here are some of the most common types of vegetarian diets:
- Vegan: This is the strictest form of a vegetarian diet, excluding all animal products, including meat, poultry, fish, dairy, eggs, and other animal-derived products like honey and gelatin.
- Lacto-ovo vegetarian: This is one of the most popular forms of vegetarianism and involves eliminating meat, poultry, seafood, and fish while still consuming dairy and eggs.
- Lacto-vegetarian: This diet includes dairy products but excludes eggs, meat, poultry, and seafood. Those following this diet should be mindful of including plant-based iron sources, as dairy is typically low in iron.
- Ovo-vegetarian: This diet includes eggs but excludes dairy, meat, poultry, and seafood. Ovo-vegetarians can obtain protein, omega-3 fatty acids, and vitamin B12 from eggs.
- Pescatarian: This diet is based on vegetarian principles but includes fish and seafood.
- Flexitarian or semi-vegetarian: This is a more flexible option that encourages mostly plant-based foods while allowing meat and other animal-based products in moderation.
Remember, you can always experiment with different variations and adjust until you find the one that suits your lifestyle, personal values, and nutritional needs.
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Plan meals and shop ahead
Planning meals and shopping ahead is a great way to set yourself up for success when transitioning to a vegetarian diet. Here are some tips to help you get started:
Identify your starting point
Begin by assessing your current eating habits and identifying the meals you already enjoy that are vegetarian. For example, spaghetti with marinara sauce, bean burritos, cheese sandwiches, or peanut butter and banana sandwiches. This will help you build a foundation for your new diet.
Experiment with recipes and ingredients
Start experimenting with vegetarian recipes and ingredients to expand your options. You can revise your favourite meat-based recipes by substituting meat with vegetarian alternatives. For instance, you can use beans, textured vegetable protein (TVP), or tofu instead of ground beef in dishes like chilli and spaghetti sauce. Meat alternatives, such as sausages, hot dogs, hamburgers, or chicken patties made from soybeans or wheat protein, can also help ease the transition. Tofu works well in stir-fries and curries, especially if you crisp it up in a skillet.
Plan your meals
Decide on a realistic number of vegetarian meals you want to incorporate into your weekly diet. You can start small, perhaps by cooking a vegetarian meal twice a week, and gradually increase the frequency as you become more comfortable. Planning your meals ahead of time will help you create a varied and nutritious diet, ensuring you include a wide variety of whole grains, legumes, vegetables, and fruits.
Create a shopping list
Based on your planned meals, create a detailed shopping list to ensure you have all the necessary ingredients on hand. This will help you stick to your vegetarian meal plan and avoid last-minute take-outs or ordering in.
Choose a suitable day to start
Pick a day to start your vegetarian diet when you have time to shop for and prepare your meals. Mondays are generally good days to begin, as you can use the weekend to grocery shop and prep food ahead.
Store your food properly
After preparing your meals, store them properly to ensure they stay fresh and tasty. Use airtight containers, label them, and store them in the refrigerator or freezer, depending on how long you plan to keep them.
Remember, transitioning to a vegetarian diet is a process, and it's okay to take it at your own pace. You don't have to change everything overnight. Start with a few meals you're comfortable with and gradually expand your repertoire of vegetarian dishes.
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Identify and add vegetarian foods you enjoy
There are a few different types of vegetarian diets to choose from. You can be a vegan, which is the strictest form, and excludes meat, poultry, fish, eggs, dairy, and other animal-based products. A lacto-ovo vegetarian diet includes both eggs and dairy, a lacto vegetarian diet includes dairy but not eggs, and an ovo vegetarian diet includes eggs but not dairy. A pescatarian diet includes fish and seafood but excludes meat and poultry, and a flexitarian or semi-vegetarian diet encourages mostly plant-based foods but allows meat and other animal products in moderation.
It can be overwhelming to navigate the different types of vegetarian diets and the various foods that are right or wrong to eat. A good place to start is to make a list of the foods and meals you normally eat, identifying the ones that are vegetarian, and building from there. For example, spaghetti with marinara sauce, bean burritos, cheese sandwiches, and peanut butter sandwiches are all vegetarian meals. You can plan to eat a vegetarian meal several times a week using foods you know and enjoy.
You can also add more vegetarian meals by revising your favorite recipes that are meat-based. For example, you can make chili with beans, textured vegetable protein (TVP), or tofu instead of ground beef. TVP is a great ground beef alternative and can also be used in spaghetti sauce or tacos. Tofu is another excellent source of protein for vegetarians and can be used in stir-fries and curries. Meat substitutes can be used in recipes where applicable, such as using Gardein crumbles or Field Roast/Tofurky sausages instead of ground beef or regular sausages.
Experimenting with new foods can provide nutritional benefits and enhance your eating enjoyment. Try incorporating a wide variety of whole grains, legumes, vegetables, and fruits in different meals. Nuts and seeds are also a great addition to a vegetarian diet. You can also choose to include eggs and low-fat dairy products, or opt for dairy alternatives such as soy milk, soy yogurt, and soy cheese.
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Experiment with meat alternatives
There are many meat alternatives that can help ease the transition to a vegetarian diet. Meat alternatives are made from soybeans, wheat protein, and other vegetable sources, and they mimic the taste and texture of meat. For example, tofu can be used in stir-fries and curries, and textured vegetable protein (TVP) has the look and texture of ground beef, making it perfect for tacos, spaghetti sauce, or sloppy joes. There are also meat analogs that look and taste like bacon, sausages, or chicken, which can be used in recipes such as shepherd's pie, chilli, and soup.
In addition to these meat alternatives, there are also many dairy alternatives that can be incorporated into a vegetarian diet. Soymilk, soy yoghurt, and soy cheese are great options for those who don't consume dairy or want to add variety to their diet. Tofu can be pureed and seasoned to make a filling for lasagna or stuffed shells, providing a high-protein, low-calorie option.
Experimenting with vegetarian meals can be an enjoyable way to discover new tastes and expand your culinary horizons. Vegetarian diets often include familiar foods such as spaghetti, bean burritos, and peanut butter sandwiches, as well as less familiar options like bulgur, adzuki beans, and TVP. It is important to include a wide variety of whole grains, legumes, vegetables, and fruits in your meals to ensure a nutritionally balanced diet.
When transitioning to a vegetarian diet, it is helpful to identify the meals you already eat that are vegetarian and build from there. You can also revise your favourite meat-based recipes by substituting meat with vegetarian alternatives. For example, chilli can be made with beans, TVP, or tofu instead of ground beef, and spaghetti sauce can be made with sauteed vegetables or TVP.
By experimenting with meat alternatives and trying out new recipes, you can discover a variety of delicious and nutritious vegetarian options that will make your transition to a vegetarian diet enjoyable and sustainable.
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Identify sources of key nutrients
A vegetarian diet can be a healthy choice, but it is important to ensure you are getting the right nutrients. A well-planned vegetarian diet can provide all the nutrients you need, but it is important to be mindful of your body's requirements.
Vegetarians are at risk of missing out on key nutrients, such as protein and vitamin B12, which are abundant in meat. Vitamin B12 is found in all foods of animal origin, so eggs and dairy products are good sources for vegetarians. Vegans, who consume no animal products, need to be especially careful to monitor their B12 intake, as very low levels can cause anemia. Taking a B12 supplement is a simple way to avoid a deficiency.
Calcium is another important nutrient. Dairy products are a rich source of calcium, so if you are excluding these from your diet, you will need to find alternative sources. Calcium can be obtained from plant-based foods, but the amount the body can absorb varies. It is recommended that vegetarians consume a variety of calcium sources to meet their daily requirements.
Iron is also an important nutrient for vegetarians. Consuming vitamin C at each meal helps increase iron absorption, so including foods like citrus fruits, bell peppers, and tomatoes can be beneficial.
It is also important to be mindful of your protein intake. Vegetarian sources of protein include eggs and dairy, as well as plant-based sources such as legumes (beans, lentils, and peas), seeds, and nuts.
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Frequently asked questions
Start by identifying the foods and meals you already eat that are vegetarian and build from there. You can also revise your favourite recipes to make them vegetarian. For example, you can replace meat with beans, textured vegetable protein (TVP) or tofu.
Some easy vegetarian meals include spaghetti with marinara sauce, bean burritos, cheese sandwiches, bean or vegetable soup, and peanut butter and banana sandwiches.
Meat substitutes can help ease the transition to a vegetarian diet. Some examples include tofu, textured vegetable protein (TVP), meat analogs (such as sausages, hot dogs, hamburgers, or chicken patties), and soy products (such as soy milk, soy yoghurt, and soy cheese).
A vegetarian diet has several potential benefits for both your health and the planet. It can be heart-healthy, help lower cholesterol, and lead to weight loss. It can also be more affordable than a meat-based diet and reduce your environmental impact.
