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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.

Breakfast

Non-Vegetarian Food Vegetarian Food

Bacon and Eggs

Cold Cereal with Milk

Sausage Links

Smoothie with Milk

Bagel with Cream Cheese

Amy’s Tofu Scrambler

Cold Cereal with Silk Almond Milk

Veggie Links Sausage

Smoothie with Tempt Hemp Milk

Bagel with Tofutti Cream Cheese

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

 

Snacks

Non-Vegetarian Food Vegetarian Food

Beef Jerky

Ice Cream

Primal Spirit Meatless Jerky

Purely Decadent Soy Ice Cream

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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