Vegetarian Diet Guide

Vegetarian lunches are probably one the easiest meals to make and a healthy meal choice any time. There are so many options that come together quickly and easily to make quick lunches whenever you need them. Here are a few suggestions for simple vegetarian meals.

With just a few ingredients from any grocery store, these easy vegetarian recipes require just a minimum of preparation and make putting together vegetarian lunches easier than you might think.

Try mixing some plain yogurt (soy or regular) with your favorite fresh fruit, cut into pieces, along with a drizzle of honey or agave syrup, and some chopped nuts. Swirl it all together and serve with toasted bread slices or some whole grain crackers.

Make a simple vegetable salad with steamed edamame beans, jicama cubes, chopped red bell peppers, and pitted black olives tossed in a store-bought olive oil vinaigrette. Serve this salad along with a bowl of cooked rice tossed with some soy sauce and lemon juice.

For a really quick meal, serve up a cooked vegetarian hotdog or burger on a whole grain bun with some flavorful toppings (ketchup, mustard, sliced pickles, tomato slices, cheese, etc.) and serve with a simple side dish of steamed vegetables tossed with some olive oil, vinegar, and salt and pepper.

For a quick salad meal, try cutting up the cooked vegetarian burger or hotdog into pieces and add to some mixed salad greens, pickle slices, diced tomatoes, and some shredded cheese (cheddar or Swiss are good choices) and toss with Italian dressing and serve with a cup of soup on the side.

Try a simple bean spread made from canned chickpeas (rinsed, drained, and mashed) combined with shredded carrots, diced red onion, cumin, and low-fat sour cream. Take a soft tortilla shell and spoon the bean mixture into the shell and top with some chopped, pitted green olives and radish sprouts. Serve some baked pita chips with this simple wrap sandwich.

Black bean salad made with canned (rinsed and drained) black beans, chopped tomatoes, chopped walnuts, corn kernels, chopped fresh cilantro and rice vinegar served with warm rolls and whipped cream cheese spread

Thinly slice some button mushrooms and toss with a little low-sodium soy sauce, lemon juice and a drizzle of olive oil. Allow to marinate for 10 minutes or so. Take a soft tortilla shell and spread with some whipped cream cheese spread or hummus, top with the mushroom mixture (allow the excess liquid to drain off before putting in the tortilla shell), a sprinkling of vegetarian bacon bits, fresh sprouts, and thin slices of avocado. Fold up the bottom of the tortilla and then fold in the sides to close and serve this easy wrap sandwich with a side of frozen and thawed mixed vegetables dressed with your choice of dressing.

Toast two slices of crusty bread and spread one side of one slice of bread with mustard and the other slice with basil pesto. Layer the mustard side with thin slices of flavored baked tofu and top tofu with drained marinated artichoke hearts and a slice of sharp cheddar cheese. Place sandwich under a broiler or in a microwave or toaster oven until the cheese melts and then top with the other slice of bread. Serve sandwich with baked potato chips and carrot and celery sticks.