A Vegetarian Diet Plan - How to Get Started

Perhaps you're worried about the health effects of eating fatty meat. Or maybe the idea of animals dying so you can eat them really bothers you. Whatever the reason, you've decided to start a vegetarian diet plan. So, now what?

It's all too easy to fall into the trap of eating lots of pasta, bread, and cheesy pizza when you first start eating vegetarian, but that's no better for you than the fatty diet you're trying to get away from. For a truly healthy vegetarian diet, you'll need to learn to incorporate whole grains, leafy greens, and fresh fruits and vegetables in a way that's satisfying and varied. It's easiest to balance your vegetarian diet plan if you continue to incorporate eggs and dairy (called ovo-lacto vegetarianism). Strict veganism requires some supplementation, notably with vitamin B12 and the fatty acids DHA and EPA, in order to meet minimum nutritional requirements. For this reason, if you are set on becoming a vegan, it's wise to consult with your doctor or a qualified nutritionist to make sure that your diet is healthy.

If you have concerns over the factory farming of eggs and dairy cattle, consider frequenting your local farmers' market, where you will find sustainably produced eggs, milk, and cheese which are free of dangerous hormones and antibiotics, produced by happy animals eating appropriate, natural feeds. To many consumers, the difference in quality between these sustainable animal products and their supermarket counterparts is nothing less than shocking.

Once you've decided on the type of vegetarianism you wish to pursue, it's time to devise a weekly meal plan. Write down ideas for seven breakfasts, seven lunches, seven snacks, seven suppers, and seven desserts. Possible breakfasts include low-sugar, whole grain cereal (hot or cold), buckwheat pancakes with real maple syrup, whole grain waffles (can be made ahead, frozen, and reheated in the toaster), omelets, and fruit salad. Possible lunches could be vegetable fried rice, fritattas, soup made with seasonal vegetables, or a roasted vegetable wrap. Snacks might be nuts, dried fruit, fresh fruit, or trail mix. Supper might be stuffed squash with a side of steamed asparagus and a salad, grilled portabella with a baked sweet potato and sweet-sour kale, or vegetable stew with fresh garlic bread and corn on the cob. Dessert might be baked apples drizzled with honey, fresh strawberries, peaches and blueberries topped with freshly whipped cream, or a homemade rhubarb pie.

Browse the cookbook section at your local bookstore and pick up a couple of vegetarian cookbooks that appeal to you, then use them during your brainstorming session to set up your weekly vegetarian diet plan. Learn about the seasonality of vegetables and fruits in your area so that you can get the best prices, eat local foods, and support local farmers.

Once you have your meals and snacks planned, go through and list the ingredients for each one, then combine that information to make your weekly shopping list. Check your kitchen to make sure that you have enough of all of your staples, and narrow the list down to things that you are almost out of, plus the foods you will be buying fresh. Some things, like soups and stews, lend themselves to large batches which can be frozen in individual containers for easy meals on busy days. Get in the habit of setting aside a weekend afternoon for cooking slow foods in big batches, then freezing them. Then you'll never be caught flat-footed if an emergency comes up or company arrives.