Vegetarian Meal Ideas

Vegetarian Meals for the whole family

Whether or not your family is a vegetarian, you can still cook and prepare delicious and nutritious meat-less meals for adults and children alike.  If you are a vegetarian, chances are you appreciate different protein options that are not meat.  You can still live a nutritionally-rich diet by eating a well balanced meal.  However, if you are not a vegetarian like myself, you may want to expose your child’s taste buds to other foods, especially other proteins besides meat.  In the process, you can know you are making a small environmental impact as well.

Sample Meal Plan:

Breakfast:

Veggie quiches with soy sausage: In a large bowl, combine enough eggs for your entire family, chopped (and cooked) soy sausage, chopped spinach and other veggies of your choice.  Whisk the eggs until fluffy, then pour into silicon muffin pans.  Add shredded cheddar to each one, then bake in the oven at 350 for 12 minutes.  Check with a fork to make sure they are fully cooked before removing.  Serve with whole wheat toast.

Snack:

Slices of fresh strawberry on top of whole wheat crackers with cream cheese on top.

Lunch:

Mini wheat pizzas: Split apart whole-wheat English muffins.  Either make your own marinara sauce or purchase an organic one that is not high in sugar.  Top the muffins with the sauce.  Sprinkle low-fat mozzarella cheese on top.  Place slices of tomatoes on each muffin and a fresh basil leaf.  Drizzle with extra virgin olive oil or garlic powder, if you wish.  Bake in the toaster oven at 350 for 5-7 minutes/pair.

Snack:

Prepare a quick smoothie with frozen berries, a banana, soy milk, or rice dream ice cream.

Dinner:

Teriyaki dinner: In a skillet of grapeseed oil, add in cubes of extra firm tofu.  When browned, let marinate in low-sodium teriyaki sauce.  Use about two tablespoons.  In a boiling pot of water, add in whole wheat spaghetti, but cut the noodles in half before boiling, making it easier for child to eat.  When both sides are done, add noodles and tofu to a bowl of small pieces of steamed carrots and peas.

Dessert:

Homemade chocolate pudding with banana slices.

Other vegetarian meal ideas:

Chickpeas in curry sauce

Spaghetti in marinara sauce and sundried tomatoes and feta cheese

Quesadilla with queso blanco and salsa

Grilled cheese and tomato soup

Large salad with kidney beans and ceasar dressing, topped with sliced almonds