Congratulations on your decision to reduce or eliminate animal products from your diet. If you're looking for tips on transitioning to plant-based eating, you've come to the right place! If you need a little more food for thought, you can check out Why Veg, which outlines some of the arguments for kicking the meat habit. Click now to request your Free Vegetarian Starter Kit.

Veg-a-what?

Before we get into the hows of vegetarianism, let's talk about the whats. Just what is a vegetarian?

A vegetarian bases his or her diet around four basic food groups: fruits, vegetables, whole grains, and legumes such as beans and peas. Vegetarians do not consume any kind of meat, regardless of whether it is taken from a mammal, a bird, or a fish.

A vegan is a vegetarian who does not consume any animal products, including milk and egg products.

For details on vegetarian and vegan nutrition visit the Physicians Committee for Responsible Medicine.

OK, So Now What Do I Eat?

To those unfamiliar with vegetarian eating, it may appear that avoiding animal products means cutting the spectrum of food choices in half. Nothing could be further from the truth.

For most new vegetarians, moving beyond the idea that meat must be the centerpiece of each meal is an eye-opening experience. Many find exploring the meat-free options in Asian, Hispanic, Indian, Mediterranean, and Middle Eastern cuisines extremely rewarding. Others take joy in experimenting with new flavors, new veggies, and new culinary techniques. Those less adventurous will be pleased to know that vegetarian versions of all-American classics like hot dogs, hamburgers, and even riblets are available in most mainstream grocery stores.

Click here for recipes!

Meat-Alternatives

• Gardenburger: Burgers, BBQ Riblets, Breakfast Sausage
• Lightlife: Gimme Lean! Sausage Style, Smart Links, Smart Menu Breakfast Patties
• SoyBoy: Tofu, Breakfast Links
• Tofurky: Turkey Roast, Turkey Slices, Beer Brats, Kielbasa, Sweet Italian Sausage
• Yves: Veggie Breakfast Links, Veggie Breakfast Patties
  

Seitan (SAY-tahn), also known as wheat meat, is made from a wheat protein called gluten. It has a chewy texture and mild flavor. It can be purchased in ready-made form or as a mix, and works great in barbecue-style dishes. Seitan is the main ingredient in many vegetarian jerkeys and deli slices.
Search Meatout Mondays for seitan recipes.

Tempeh (TEM-pay) is a high-protein Indonesian food made from fermented soybeans. Its flavor is often compared to that of nuts and mushrooms, and its texture is firm. Tempeh can be marinated and grilled, sautéed, baked, or fried. Fried tempeh makes a very tasty bacon alternative. Check out www.tempeh.info for an in-depth look at how tempeh is made. Search Meatout Mondays for tempeh recipes.

Texturized Vegetable Protein, also known as TVP or texturized soy protein, is made from defatted soy flour. It is sold as a dry product and takes on the flavor of its marinade when rehydrated. Usually found in the bulk section of the supermarket, TVP is often used in dishes that call for ground meat, such as tacos, stews, hamburgers, and lasagnas. Search Meatout Mondays for TVP recipes.

Tofu (TOE-foo), also known as bean or soya curd.

Traditional: Meatballs, sausage, bacon, chicken patties and nuggets, burger, ground, pepperoni, turkey (roast and slices), and much more!