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Monday, April 12, 2021

Enjoy Vegetarian and Vegan Meals

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Make every bite count — choose plant foods that are rich in important nutrients. Enjoy a variety of vegetarian foods to meet your calorie and nutrient needs.

Make simple changes

Create main dishes such as pasta primavera with vegetables and chickpeas, pizza topped with vegetables, veggie lasagna, tofu-vegetable stir-fry, and spicy bean burritos.

Think about plant-based protein

Eat a variety of plant protein foods such as black or kidney beans, cooked split peas, and yellow or green lentils. Nuts and seeds are also great options to help you meet protein needs.

Build strong bones with calcium

If you skip dairy, get calcium from fortified products like soy milk, tofu, and some breakfast cereals and orange juices. Dark-green leafy vegetables like collard greens, spinach, and kale are sources, too.

Add nuts to your day

Choose unsalted nuts as a snack, or use them in salads or main dishes to bump up your protein, dietary fiber, and healthy fats. Slivered almonds or crushed walnuts are great on a green salad.

Have beans for dinner or lunch

Try a bean-based chili, three bean salad, or split pea soup. Because of their high nutrient content, beans, peas, and lentils are recommended for everyone – vegetarians and non-vegetarians alike.

Enjoy a vegetarian snack

Snack on raw veggies and hummus – a Middle Eastern dip made from blended chickpeas (garbanzo beans). Hummus is rich in protein, dietary fiber, and several important minerals.

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