Trying vegan doesn’t mean you have to opt for a tossed salad or a piece of fruit! Eating better is as easy as substituting marinara for meat sauce, opting for bean burritos instead of beef tacos, enjoying creamy soy or rice milk in place of cows’ milk, and exploring all of the wonderful animal-free, earth-friendly, and healthy products in our grocery stores.

Today, more than ever, vegetarians have a vast assortment of foods to choose from. You can generally shop for vegan foods at natural food stores and co-ops; plus, nearly all major supermarkets feature delicious, earth-friendly fare.

Tasty vegan meals can be prepared with foods found at any supermarket. And for those of us without the time or inclination to cook from scratch, there are a growing number of vegetarian convenience foods available. In fact, by becoming more conscious of what they eat and by exploring new foods and recipes, many people find themselves with a more diverse diet after becoming vegetarian!

If you like to cook and do have the time, you’ll find countless vegetarian recipes on the Internet, as well as a huge selection of vegetarian cookbooks. Natural food stores are also great places to explore your vegetarian options. Besides all the ready-made products, you may discover unusual grains, beans, or other ingredients you’ve never tried.

There’s a whole host of meat and dairy alternatives on the market—some quite different from their nonvegetarian counterparts, some surprisingly similar. Mock meats, made with plant protein, come in a wide range of textures, shapes, and styles: burgers, hot dogs, pepperoni, sausage, bacon, ground meat, meatballs, breaded cutlets, deli slices, “unchicken” salad, and more!

Photo courtesy of Millennium Restaurant.

Dairy alternatives are made from soy, rice, nuts, or seeds. You can buy or make vegan milk, cheese, butter, mayonnaise, sour cream, frozen desserts—you name it!

It’s best to experiment with as many products as you can, in order to find those you like the most. With the right substitute ingredients and a little experience, you’ll discover that you can still enjoy your favorite meals! Vegan twists on familiar recipes, often made with seitan (or “wheat meat”) and other meat substitutes, can be found in many cookbooks (such as Vegan Vittles) and on a large variety of Internet web sites.

Going out can also be easy! Vegan selections are usually offered at Chinese, Indian, Italian, Mexican, Middle Eastern, Thai, and other ethnic restaurants, as well as at many chains, such as Chevys, Little Caesars, Papa John’s, Subway, Johnny Rockets, and Taco Bell — just ask! If the menu doesn’t feature any vegan dishes other than a house salad or steamed vegetable plate, don’t panic! Many restaurant chefs are excited for the opportunity to show off their culinary skills and whip up an animal-friendly entrée for you. Many dishes can be “veganized” with minimal effort, so don’t be afraid to ask!

Simple Meal Ideas

Breakfast

• Cereal or granola with nondairy milk
• Oatmeal or other hot cereal
• Bagel or toast with jelly
• Pancakes
• Soy yogurt
• Fruit smoothie

Lunch/Dinner

• Peanut butter and jelly
• Grain or soy burger
• Vegetarian hot dog
• Mock lunchmeat sandwich
• Baked tempeh or tofu sandwich
• Soup or chili (over pasta or rice)
• Baked/mashed potatoes or french fries
• Tofu, tempeh, or seitan stir fry
• Pasta and tomato sauce
• Bean burrito
• Seitan casserole
• Tofu lasagna
• Hummus and/or tabouli

Snacks/Dessert

• Pretzels or popcorn
• Peanuts, almonds, or walnuts
• Chips and salsa
• Banana, apple, or orange
• Raisins, figs, or dried apricots
• Sunflower seeds, pumpkin seeds, or trail mix
• Clif Bar
• Vegan pie, cookies, cake, or ice cream

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