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Sarah Collins has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Becoming a vegetarian is a personal choice, as is how strict of a vegetarian you decide to be. As you ease into a new way of eating, make things easier on yourself by adapting some tried-and-true meals. Or print out a blank weekly meal plans Read more on Last vegetarian meal plan for kids reviewed September 2014. Newsletter Sign up to get weekly blog updates, weight loss drug quisma menu ideas, recipes, and more! Brown bread is made with significant amounts of whole grain flour and it is rich in fiber, protein, vitamin E and B, magnesium, iron, potassium and Zinc.
These are rich source of complex carbohydrates and supply us with energy and fiber and also help to stay full for a long time. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. As a beginner, determining what foods you're comfortable with eating can help you determine an appropriate meal plan.

For example, chili is easily made vegetarian by eliminating ground beef and upping the amount of beans. But vegetarians are at risk of selecting less-than-healthy foods to replace meat, including full-fat cheese eaten in excess, processed snack foods and sugary desserts. At first, though, determining what a healthy vegetarian diet looks like can seem complicated and overwhelming. For example, an ovo-lacto vegetarian can consume eggs as a protein source, but lacto-vegetarians will need to find an alternative protein source because they don't eat eggs. Layer your lasagna with roasted vegetables instead of beef or sausage, and top your pasta with a blend of leafy greens like kale, chickpeas and strong cheese for a flavorful dish.
Make fruits and vegetables the basis of your diet, and supplement it with lean plant-based protein, low-fat or fat-free dairy and complex carbohydrates. Products Join our Newsletter Sign up to get weekly blog updates, menu ideas, recipes, and more! For breakfast, skip the breakfast meats such as ham, bacon and sausage, but avoid falling into the trap of eating carb-heavy bagels, cereal or pastries.
Vegetarians should also aim to get enough iron from dried beans, dark green leafy vegetables and iron-enriched products, as well as vitamin B-12, which is only found naturally in animal products.

Vitamin D can be obtained by sunlight exposure and is added to some brands of fortified milks (hemp, rice, oat).
Instead, eat eggs or Greek yogurt for protein, if those are acceptable to you, oatmeal topped with fruit or whole-wheat toast spread with nut butter. Vegetarians also run the risk of being deficient in zinc, so take in plenty of grains, nuts and legumes.
More sample meal planner so you can pen down your healthy meals vegetarian meal plan for kids for toddler every day.
If you don't eat dairy products, obtain calcium from plant sources such as spinach, kale, broccoli and fortified soy products. Featured Products Join our Newsletter Sign up to get weekly blog updates, menu ideas, recipes, and more!

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