Meatless Meals Save Money
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Vegetarian meals can easily include all the nutrients you need for good nutrition and can
save you money. It is important to consume a variety of foods to ensure you are receiving enough
protein and other nutrients such as iron, calcium, and B vitamins.
Vegetarian Protein Sources:
Adequate protein can be consumed by eating these different vegetarian protein sources through out the day.
Grains: Rice, rye, wheat, cornmeal, barley, millet, oats, pasta
Nuts and Seeds: Walnuts, cashews, almonds, pecans, sunflower/pumpkin/sesame seeds
Legumes: Beans, peas, lentils, chick peas, soy products (complete protein)
Four Basic Guidelines to Healthy Vegetarian Meals:
- Combine Legumes and Grains
- Rice and black beans (or kidney beans, lentils, or black-eyed peas)
- Tortillas and beans
- Barley and bean soup
- Peanut butter on whole grain bread
- Combine Legumes and Nuts/Seeds
- Hummus (chickpeas with sesame paste)
- Bean soup with sesame seeds or other nuts
- Combine beans, chickpeas, and various nuts in a salad
- Combine Eggs and Dairy Products with any vegetarian protein source
- Oatmeal with milk
- Quiche
- Cheese sandwich
- Meatless lasagna
- Cheese pizza
- Fried rice with egg
- Dry cereal and milk
- Macaroni and cheese
- Incorporate Soy
- Soy nuts
- Soy cheese
- Vegetarian burgers made from soy
- Soy milk
- Tofu
- Tempeh
Want to try vegetarian fare? Try some of our
healthy vegetarian recipes.