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Sample meal plans › Vegetarian
A sample week: vegetarian
No meat, poultry or fish, but eggs and dairy are included. Protein comes from beans, lentils, tofu, eggs, dairy, nuts and seeds, alongside plenty of vegetables, fruit and whole grains.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
Tips
- Pair beans or lentils with whole grains during the day for complete protein.
- Use vegetable broth in soups; many recipes say 'chicken or vegetable broth'.
- Traditional Parmesan is made with animal rennet; look for a vegetarian hard cheese if that matters to you.
- Get iron from beans, lentils and greens, and eat them with vitamin C foods like peppers or citrus.
What studies found
Mixed. US Adventist vegetarians had a 12% lower death rate than non-vegetarians (0.88); UK vegetarians showed no difference from meat eaters. Orlich 2013, JAMA Intern Med
See what it means for your longevity score
The recipes (26)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Loaded Vegetable Omelet
Ingredients- 3 large eggs
- 3 tablespoons low-fat (1%) milk
- ¼ teaspoon ground black pepper
- 1 teaspoon olive oil
- ⅓ cup finely diced onion
- ⅓ cup finely diced mushrooms
- ⅓ cup finely diced bell pepper
- Nonstick cooking spray
- 2 tablespoons shredded reduced-fat (2%) cheese
- Crack the eggs into a small bowl. Add the milk and black pepper. Whisk with fork until combined, then set aside.
- Heat a 10-inch nonstick skillet over medium-high heat.
- Add the oil and heat until shimmering.
- Add the onion, mushrooms, and bell pepper. Cook, stirring often, until tender and lightly browned, about 3-5 minutes.
- Transfer the vegetable mixture to a plate and set aside.
- Spray the pan with nonstick spray and return the pan to the stovetop. Reduce the heat to medium-low.
- Add the egg mixture to the pan and cover the pan with a lid.
- Allow the eggs to cook, without stirring, until firm but still moist, about 2-4 minutes.
- Remove the lid and sprinkle the vegetable mixture and cheese over one half of the cooked eggs.
- Fold the other half of eggs over the vegetables and cheese.
- Turn off the heat and cover the pan with the lid until the cheese is melted, about 2-3 minutes, then serve warm.
Per serving: Calories: 350Protein: 28 gCarbs: 12 gFibre: 2 gFat: 22 gSodium: 400 mg
Minestrone Soup
Ingredients- ¼ C olive oil
- 1 clove garlic, minced, or ⅛ tsp garlic powder
- 1⅓ C coarsely chopped onion
- 1½ C coarsely chopped celery and leaves
- 1 can (6 oz) no-salt-added tomato paste
- 1 Tbsp chopped fresh parsley
- 1 C sliced carrots, fresh or frozen
- 4¾ C shredded cabbage
- 1 can (1 lb) no-salt-added tomatoes, cut up
- 1 can (15½ oz) low-sodium red kidney beans, drained and rinsed
- 1½ C frozen peas
- 1½ C fresh green beans
- Dash hot sauce
- 11 C water
- 2 C spaghetti, finely broken, uncooked
- Heat oil in a 4-quart saucepan.
- Add garlic, onion, and celery and sauté about 5 minutes.
- Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
- Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
- Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
Per serving: Calories: 153Fat: 4 gSodium: 191 mg
Black Bean-Covered Sweet Potato
Ingredients- 2 medium sweet potatoes (about 6 ounces each) or 1 large sweet potato, cut in half in step 6 after cooking (about 12 ounces total)
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- 2 teaspoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons chopped fresh cilantro, divided
- Wash the sweet potatoes and prick with a fork in several places. Wrap in parchment paper or a paper towel.
- Microwave the sweet potatoes on high power (default setting) until tender all the way to the center, about 7-10 minutes, flipping halfway through the cooking time.
- Set the sweet potatoes aside to cool slightly.
- Meanwhile, combine the beans, tomato, oil, cumin, and coriander in a medium microwave-safe bowl.
- Microwave the bean mixture on high power (default setting) until heated through, about 2-3 minutes.
- When the sweet potatoes are just cool enough to handle, cut a slice in each sweet potato lengthwise, just enough to open it but not to cut all the way through. Press the ends of each sweet potato to make a well in the center.
- Spoon the bean mixture into the well of each sweet potato.
- Top each sweet potato with 1 tablespoon of the Greek yogurt and 1 tablespoon of the cilantro. Serve warm.
Per serving: Calories: 230Protein: 12 gCarbs: 44 gFibre: 11 gFat: 2 gSodium: 60 mg
Cucumber-Herb Tzatziki
Ingredients- ½ cup grated cucumber, squeezed to drain excess liquid
- ½ cup plain yogurt
- 1 tablespoon fresh mint, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon finely chopped garlic scapes (or 1 clove minced garlic)
- 2 teaspoons lemon juice
- 1 teaspoon extra-virgin olive oil
- Pinch salt
- Add the grated and drained cucumber to a medium mixing bowl.
- Add the yogurt, mint, basil, garlic scapes, lemon juice, oil, and salt.
- Stir to combine.
- Serve right away, or chill before serving.
Per serving: Calories: 60Protein: 3 gCarbs: 8 gFibre: 1 gFat: 2 gSodium: 130 mg
Cinnamon-Banana Overnight Oats
Ingredients- ½ medium banana, peeled
- ½ cup old-fashioned (rolled) oats
- ½-¾ cup lowfat (1%) milk, adding more for a thinner consistency if desired
- 1 tablespoon hulled hemp seeds (hemp hearts)
- 1-3 teaspoons sweetener (e.g. maple syrup, brown sugar, honey), to taste
- ¼ teaspoon ground cinnamon
- Add the banana to a pint-sized jar or other container with a lid. Mash with a fork.
- Add the oats, milk, hemp seeds, selected sweetener, and cinnamon. Stir with the fork to combine.
- Place in the refrigerator and chill overnight, or at least 5 hours.
- Serve cold, or warm briefly in the microwave before serving.
Per serving: Calories: 320Protein: 12.5 gCarbs: 50 gFibre: 6 gFat: 8.5 gSodium: 50 mg
Mediterranean Quinoa Salad
Ingredients- ½ cup uncooked quinoa, rinsed
- 1 cup water
- ½ medium cucumber, chopped (about ½ cup)
- ¼ cup chopped roasted red pepper or ½ cup halved cherry or grape tomatoes
- ¼ cup kalamata olives, pitted and chopped
- ½ cup chopped fresh parsley
- ¼ cup crumbled feta
- [Dressing]
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice (about ½ lemon)
- 1 teaspoon Dijon mustard or brown mustard
- Add the quinoa and water to a medium saucepan.
- Bring to a boil, then reduce heat to maintain a simmer. Cook until the quinoa is tender, about 10-15 minutes.
- Remove the pan from the heat. Fluff the cooked quinoa with a fork and let sit to cool. You can speed up this process by spreading it on a baking sheet and putting it in the refrigerator.
- In a medium mixing bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard.
- Add the cooked and cooled quinoa, along with the cucumber, red peppers or tomatoes, olives, parsley, and feta. Toss gently to combine.
- Serve immediately, or chill before serving if desired, up to 5 days.
Per serving: Calories: 280Protein: 8.5 gCarbs: 34 gFibre: 8.5 gFat: 14 gSodium: 430 mg
Vegetable Thai Curry
Ingredients- 1 tablespoon olive oil
- 1 medium onion, chopped (about 1 cup)
- 1 tablespoon grated fresh ginger (or 1 teaspoon ground dried ginger)
- 2-3 cloves garlic, minced (about 1½ teaspoons)
- 4 cups fresh or frozen vegetables, trimmed and cut into ½-to 1-inch pieces (one type or a combination; e.g. bell peppers, broccoli, carrots, mushrooms, green beans, cauliflower, zucchini)
- 2 tablespoons red curry paste
- 1 cup coconut milk
- 2 cups low-sodium vegetable broth
- 2 teaspoons sugar
- 1 (16-ounce) block extra-firm tofu, cubed
- ½ lime, juiced (about 1 tablespoon juice)
- 2 cups cooked brown rice
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, until softened, about 3-5 minutes.
- Add the ginger and garlic and cook until fragrant, about 30-60 seconds, stirring constantly.
- Add the selected vegetables and cook for 5 minutes, stirring occasionally.
- Add the curry paste. Cook, stirring often, for 2 minutes.
- Add the coconut milk, broth, and sugar. Stir to combine.
- Gently fold in the tofu cubes and bring to a simmer over medium heat. Reduce the heat to medium-low to maintain a gentle simmer.
- Cook until the vegetables have softened, about 5-10 minutes, depending on the vegetables used.
- Remove from the heat and stir in the lime juice, then serve warm over the cooked brown rice.
Per serving: Calories: 390Protein: 15 gCarbs: 50 gFibre: 5 gFat: 13 gSodium: 660 mg
Tofu Breakfast Burritos
Ingredients- 8 ounces firm unseasoned tofu, drained and cubed
- 1 tablespoon olive oil
- 1 cup sliced baby portabella (cremini) mushrooms
- ½ onion, diced
- ½ tomato, diced
- ½ bell pepper, any color, diced
- ½ teaspoon salt
- 1 cup shredded cheddar cheese (2% fat)
- 4 (8-inch) whole-wheat flour tortillas
- 4 tablespoons reduced-fat cream cheese (Neufchatel), softened, divided
- 4 tablespoons salsa, divided
- Spread the cubed tofu over layers of paper towels. Set aside to dry slightly.
- While the tofu is drying, heat a large skillet or sauté pan over medium heat.
- Add the olive oil and heat until shimmering.
- Add the mushrooms, onion, tomato, and bell pepper. Cook, stirring often, until tender, about 5-10 minutes.
- Crumble the tofu into small pieces and add it to the pan with the vegetables, along with the salt.
- Stir and cook until well-combined and soft, about 5 minutes. Turn off the heat and stir in the shredded cheese.
- Spread 1 tablespoon of the cream cheese down the center of each tortilla, then top with a quarter of the tofu mixture. Top with 1 tablespoon of the salsa.
- Fold the sides of the tortilla toward the center, then roll up like a burrito. Repeat Step 7-8 with the remaining tortillas.
- Serve warm.
Per serving: Calories: 165Protein: 6 gCarbs: 7 gFibre: 2 gFat: 13 gSodium: 545 mg
Zesty Black Bean Soup
Ingredients- 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- 1-2 tablespoons lime juice, to taste (about ½-1 lime)
- 6 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons sliced scallions (green onions), divided
- In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
- Transfer the mixture to a medium saucepan and place over medium heat.
- Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have combined, about 5-10 minutes, stirring occasionally.
- Add the lime juice and stir to combine.
- Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt and ½ tablespoon of the scallions.
- Serve warm, adjusting the flavor with additional lime juice as desired.
Per serving: Calories: 220Protein: 15 gCarbs: 43 gFibre: 12 gFat: 1 gSodium: 80 mg
Baked Balsamic Tofu
Ingredients- ¼ cup olive oil
- ¼ cup balsamic vinegar
- 3-4 cloves garlic, minced (about 2 teaspoons)
- 1 tablespoon honey or maple syrup
- 1 lemon, zested
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried sage
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 pinch cayenne
- 1 (14-to 16-ounce) block extra-firm or firm tofu, cut into 8 slabs and then cut diagonally into triangles
- In a medium mixing bowl, make a marinade by whisking together the oil, vinegar, garlic, honey or maple syrup, lemon zest, basil, oregano, thyme, sage, salt, black pepper, and cayenne pepper.
- Transfer the marinade to a quart-or gallon-size ziptop plastic bag.
- Add the tofu and toss gently to coat with the marinade.
- Seal the bag, squeezing out as much air as possible.
- Place in the refrigerator and let marinate, at least 30 minutes and up to overnight.
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper or aluminum foil.
- Remove the tofu from the marinade and place on the baking sheet in a single layer.
- Bake until crispy, about 25-30 minutes, flipping halfway through the cooking time.
- Serve warm.
Per serving: Calories: 225Protein: 10 gCarbs: 9 gFibre: 1.5 gFat: 18.5 gSodium: 305 mg
Mango Shake
Ingredients- 2 C low-fat (1 percent) milk
- 4 Tbsp frozen mango juice (or 1 fresh pitted mango)
- 1 small banana
- 2 ice cubes
- Put all ingredients into a blender. Blend until foamy. Serve immediately.
Per serving: Calories: 106Protein: 5 gCarbs: 20 gFibre: 2 gFat: 2 gSodium: 63 mg
Greek Yogurt with Warm Berry Sauce
Ingredients- 2 cups frozen berries (unsweetened)
- 1 tablespoon lime juice
- 2 cups plain Greek yogurt (2% fat)
- Combine the frozen berries and lime juice in a small saucepan.
- Bring the mixture to a boil over medium-high heat.
- Reduce heat to medium-low to maintain a gentle simmer.
- Cook until a sauce forms and thickens, about 10-12 minutes.
- Divide the yogurt into four serving bowls.
- Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
- Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Cold Fusilli Pasta with Summer Vegetables
Ingredients- 8 oz whole-wheat fusilli (spiral) pasta
- 2 C cherry tomatoes, rinsed and halved
- 1 large green bell pepper, rinsed and sliced in pieces ¼ inch wide by 2 inches long
- ½ C red onion, thinly sliced
- 1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)
- 1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
- 1 Tbsp fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)
- ¼ tsp salt
- ⅛ tsp ground black pepper
- 1 Tbsp extra virgin olive oil
- 2 Tbsp balsamic vinegar
- ½ C shredded parmesan cheese
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.
- Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.
- Add the cooled pasta.
- Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.
- Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.
Per serving: Calories: 418Protein: 21 gCarbs: 63 gFibre: 13 gFat: 11 gSodium: 455 mg
Three-Bean Chili
Ingredients- 1 tablespoon oil
- 1 medium onion, diced
- 2 medium bell peppers, diced
- 1 (15.5-ounce) can red kidney beans, drained and rinsed
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15.5-ounce) can pinto beans, drained and rinsed
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 tablespoon chili powder
- 1 tablespoon ground cumin
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- Drops of tabasco sauce, to taste, optional
- Ground black pepper, to taste
- Water, as needed to adjust consistency
- Heat a large saucepan (pot) over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and peppers.
- Sauté until the onion and peppers soft, about 4-5 minutes.
- Add the kidney beans, black beans, pinto beans, crushed tomatoes, and diced tomatoes with their liquid. Stir to combine.
- Stir in the chili powder, cumin, onion powder, garlic powder, tabasco sauce (if desired), and black pepper.
- Bring to a boil, then reduce heat to low.
- Simmer for 20 minutes until flavors have blended.
- If more liquid is needed add small amounts of water until it reaches the desired consistency.
- Taste and adjust seasoning as needed.
- Serve warm.
Per serving: Calories: 330Protein: 18.5 gCarbs: 58 gFibre: 19.5 gFat: 4 gSodium: 279 mg
Home-Style Hummus
Ingredients- 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
- 2 garlic cloves, peeled and smashed
- 2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
- 2 tablespoons tahini (sesame seed paste)
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- Pinch sweet or smoked paprika
- Drain the chickpeas. Reserve the canning liquid and set aside.
- Put the chickpeas in a food processor or blender.
- Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
- Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
- Add additional lemon juice to taste, if desired.
- Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Spinach-Mozzarella Egg Bake
Ingredients- Nonstick cooking spray
- ½ medium onion, chopped (about ½ cup)
- 1 large tomato, diced (about 1½ cups)
- 5 ounces spinach, roughly chopped (about 5 cups fresh or 1¼ cups frozen)
- 12 large eggs
- ¾ cup lowfat (1%) milk
- 1 tablespoon Italian seasoning blend
- 1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
- 1 cup shredded part-skim mozzarella cheese
- Preheat the oven to 375°F.
- Spray a 13x9-inch baking dish with nonstick spray. Set aside.
- Heat a nonstick skillet or sauté pan over medium heat.
- Spray the pan with nonstick spray, then add the onion, tomato, and spinach. Cook, stirring often, just until the spinach is wilted (or thawed if frozen), about 2-5 minutes. Remove the pan from the heat and set aside.
- In a large mixing bowl, gently whisk together the eggs, milk, and Italian seasoning.
- Add the cooked vegetable mixture, beans, and cheese to the egg mixture. Stir to combine.
- Pour the egg mixture into the prepared baking dish, spreading it evenly over the bottom of the dish.
- Place in the oven and bake until the mixture is completely set and just starting to brown, about 25-35 minutes.
- Let cool in the pan for 5 minutes, then cut and serve warm.
Per serving: Calories: 200Protein: 16 gCarbs: 10 gFibre: 2.5 gFat: 10.5 gSodium: 200 mg
Tuscan Bean Soup
Ingredients- 1 teaspoon olive oil
- ½ medium onion, chopped (about ½ cup)
- 2 celery stalks, chopped (about ½ cup)
- 1 clove garlic, minced (about ½ teaspoon)
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼-½ teaspoon crushed red pepper flakes, to taste
- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (15-ounce) can no-salt-added white beans (e.g. cannellini beans, great northern beans), drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 3 cups fresh spinach (about 3 ounces)
- 6 tablespoons shredded or grated parmesan cheese, divided
- Heat a large saucepan or pot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, celery, and garlic. Sauté until the onion and celery are soft, about 3-5 minutes.
- Add the oregano, thyme, and red pepper flakes. Sauté until fragrant, about 1 minute.
- Stir in the broth, beans, and the tomatoes with their juice.
- Increase the heat to high and bring the soup to a simmer. Reduce the heat to maintain simmer.
- Cover the saucepan with a lid and cook for 20-25 minutes, allowing the flavors combine.
- Remove the lid and stir in the spinach.
- Cover the pot with the lid and cook until the spinach is just wilted, about 2-3 minutes.
- Divide the soup between six serving bowls and top each with 1 tablespoon of the parmesan cheese. Serve warm.
Per serving: Calories: 135Protein: 10 gCarbs: 15 gFibre: 5 gFat: 4 gSodium: 175 mg
Tomato, Spinach, and Cannellini Bean Pasta
Ingredients- 1 tablespoon oil
- 1 medium onion, sliced thin
- 4 cloves garlic, minced (about 2 teaspoons)
- 4 cups (32 ounces) no-salt-added or low-sodium vegetable or chicken broth
- 12 ounces whole-wheat strand pasta (e.g. linguine, spaghetti), uncooked
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 (10-ounce) package frozen chopped spinach
- 1 (15.5-ounce) can no-salt-added cannellini beans, drained and rinsed
- 2 teaspoons dried oregano
- 1 teaspoon ground black pepper
- Heat a large saucepan (pot) over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and garlic.
- Sauté until the onion is soft, about 4-5 minutes.
- Add the broth, pasta, diced tomatoes with their liquid, spinach, cannellini beans, oregano, and black pepper. Stir to combine.
- Increase the heat to high and bring to a boil.
- Reduce the heat to a low simmer and cover the pot with a lid.
- Cook, stirring frequently, until almost all the liquid has been absorbed and the pasta is tender, about 10 minutes.
- Taste and adjust seasoning as needed.
- Serve warm.
Per serving: Calories: 340Protein: 15 gCarbs: 61 gFibre: 11 gFat: 4.5 gSodium: 75 mg
No-Bake Energy Balls
Ingredients- 1 cup old-fashioned (rolled) oats
- ⅔ cup toasted unsweetened coconut flakes
- ½ cup flax meal (ground flax seed)
- ½ cup toasted unsalted pepitas (green pumpkin seeds) or shelled sunflower seeds
- ½ cup unsweetened nut or seed butter (e.g. peanut butter, almond butter, sunflower butter)
- ½ cup honey
- 1 tablespoon chia seeds or hemp hearts (hulled hemp seeds)
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- In a medium mixing bowl, stir together the oats, coconut, flax meal, pepitas, nut or seed butter, honey, chia seeds or hemp hearts, vanilla, and cinnamon.
- Cover the bowl with plastic wrap and place in the refrigerator to chill for 30 minutes.
- Roll the mixture into 1-inch balls. Store in an airtight container in the refrigerator for up to 2 weeks, or freeze for up to 3 months.
Per serving: Calories: 105Protein: 3.5 gCarbs: 11.5 gFibre: 2 gFat: 5.5 gSodium: 5 mg
Garlic Avocado Toast with Fried Egg
Ingredients- 2 slices whole-grain bread
- 1 clove garlic, peeled and halved crosswise
- ½ medium avocado, pitted
- 1 tablespoon lime juice
- Nonstick cooking spray
- 2 large eggs
- 1 tablespoon chopped fresh parsley, divided
- 1 tablespoon crumbled feta cheese, divided
- 2 pinches ground black pepper, divided
- Place the bread slices in a toaster, under a broiler, or in a skillet over medium heat. Toast to the desired level of doneness.
- Rub the cut side of one of the garlic clove halves on one side of each slice of toasted bread.
- Use a spoon to scoop the flesh of the avocado out into a small bowl. Add the lime juice and mash together with a fork. Divide the mixture over the slices of toasted bread and spread to cover one side of each slice. Set aside.
- Spray a small or medium skillet with cooking spray and place over medium heat. When the pan is hot, crack the eggs in the pan and cook to desired doneness.
- Slide one of the eggs from the skillet onto the top of each slice of avocado toast.
- Top each egg with half of the feta, parsley, and black pepper. Serve right away.
Per serving: Calories: 280Protein: 12 gCarbs: 20.5 gFibre: 7.5 gFat: 17.5 gSodium: 255 mg
Hummus and Veggie Wrap-Up
Ingredients- 2 tablespoons hummus (store-bought or homemade; try the Home-Style Hummus recipe on page 16)
- 1 (8-inch) whole-wheat tortilla
- ½ cup mixed salad greens
- 2 tablespoons finely chopped sweet onion
- ¼ cup thinly sliced cucumber
- 2 tablespoons diced tomato
- 2 tablespoons shredded carrots
- 1 tablespoon balsamic vinaigrette
- Spread the hummus over the tortilla.
- Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
- Drizzle with the vinaigrette.
- Fold the sides of the tortilla over towards the center, then roll up tightly.
- Serve cold.
Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg
Slow Cooker Moroccan Chickpea-Lentil Stew
Ingredients- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (15-ounce) can garbanzo beans (chickpeas), drained and rinsed
- 1 (15-ounce) can no-salt-added tomato sauce
- 1 medium butternut squash, peeled and cubed (about 2½ cups, or one 15-ounce package)
- 1 medium bell pepper, diced (about 1 cup)
- 1 medium onion, diced (about 1 cup)
- ½ cup red lentils, picked through and rinsed
- 1 tablespoon fresh grated ginger
- 4 cloves garlic, minced (about 2 teaspoons)
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ½ teaspoon ground black pepper
- ½ teaspoon salt
- Add the broth, garbanzo beans, tomato sauce, butternut squash, bell pepper, onion, and lentils to the pot of a slow cooker.
- Add the ginger, garlic, turmeric, cumin, paprika, cinnamon, black pepper, and salt.
- Stir all the ingredients together to combine.
- Cover the slow cooker with the lid and set to cook on low for 6-8 hours or high for 3-4 hours.
- Serve warm.
Per serving: Calories: 195Protein: 10.5 gCarbs: 36.5 gFibre: 11 gFat: 2 gSodium: 240 mg
White Bean and Egg Shakshuka
Ingredients- Nonstick cooking spray
- ¼ cup no-salt-added tomato sauce
- ¼ cup no-salt-added white beans (e.g. Cannellini, Great Northern), drained and rinsed
- ¼ teaspoon dried thyme
- ¼ teaspoon sweet or smoked paprika
- ¼ teaspoon onion powder
- Pinch garlic powder
- Pinch salt
- Pinch ground black pepper
- 2 eggs
- Coat the inside of a microwave-safe bowl with cooking spray.
- Add the tomato sauce, beans, thyme, paprika, onion powder, garlic powder, salt, and black pepper. Stir to combine.
- Make a well in the center of the sauce, and crack the eggs into it.
- Microwave on high power (default setting) for 1 minute.
- Continue cooking in 20-second bursts at 80% power until the egg yolks and whites are set. Depending on your microwave, this will take about 2-4 minutes in total.
- Serve warm.
Per serving: Calories: 200Protein: 16 gCarbs: 14 gFibre: 3.5 gFat: 9 gSodium: 285 mg
Mediterranean Chickpea Salad
Ingredients- 2 tablespoons lemon juice or red wine vinegar
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes
- ½ medium onion, diced (about ½ cup)
- 1-2 cloves garlic, minced (about 1 teaspoon)
- 1 (15-ounce) cans no-salt-added chickpeas (garbanzo beans), drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- ½ medium cucumber, unpeeled and diced (about ½ cup)
- ½ medium bell pepper, diced (about ½ cup)
- In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
- Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
- Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
- Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Chickpea Stir-Fry
Ingredients- 1 tablespoon oil
- 1 tablespoon flour
- ¼ teaspoon garlic powder
- 2 tablespoons white vinegar or rice vinegar
- 2 tablespoons reduced-sodium (lite) soy sauce
- 1 (15.5-ounce) can chickpeas (garbanzo beans), drained and rinsed
- 1 (16-ounce) package frozen stir-fry vegetables
- 1 (8-ounce) can crushed pineapple
- 1 (8-ounce) can water chestnuts, drained
- Heat a large skillet over medium heat.
- Add the oil, garlic powder, vinegar, soy sauce, and flour. Whisk together to create a sauce.
- Cook, while whisking, until the sauce thickens.
- Add the chickpeas, stir-fry vegetables, pineapple, and water chestnuts.
- Continue to cook until warmed through and the vegetables are tender.
Per serving: Calories: 300Protein: 8 gCarbs: 57 gFibre: 8 gFat: 5 gSodium: 585 mg
Roasted Beet Hummus
Ingredients- 1 medium beet, cut into 1-inch chunks (about 1½ cups)
- 4 tablespoons (¼ cup) olive oil, divided
- 3 cloves garlic, minced (about 1½ teaspoons)
- 1 lemon, zested and juiced
- 1 (15-ounce) can no-salt-added white beans (e.g. great northern, cannellini), drained and rinsed
- 2 tablespoons tahini (sesame seed paste; can substitute creamy peanut butter)
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Preheat the oven to 400°F.
- Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
- Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
- Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
- Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
- Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
- Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
More recipes and guides
- The vegetarian diet (NHS)
- Healthy Eating Recipes (NHLBI, NIH)
- Recipes, Cookbooks and Cooking Videos (VA Nutrition and Food Services)
How this diet is defined here: Lacto-ovo vegetarian diet as described in the Academy of Nutrition and Dietetics position paper on vegetarian diets (Melina et al. 2016, https://pubmed.ncbi.nlm.nih.gov/27886704/)
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