Nothing will benefit human health or increase the chances for survival of life on Earth as will the evolution to a vegetarian diet."

- Albert Einstein

Making The Transition to a Vegetarian Diet

People are often interested in adopting a vegetarian lifestyle but don't know how to start. It's easier today than it has ever been due to a wide array of specialty products in supermarkets, an increasing number of offerings at restaurants and fast food chains, and a social trend toward vegetarianism.

For those who eat a traditional meat-centered diet, the simplest way to start changing eating habits is to prepare a substitute for the item to be omitted. For example, if you are replacing a rich meat dish at dinner, look for a hearty pasta or seasoned bean dish, at the same time you can keep the side dishes you previously enjoyed. If you want a lighter meal, a stir-fry or vegetable stew can work. As you become familiar with other options, it will soon become second-nature, and menu planning will be easy.

Lacto-Vegetarians do not eat meat, fish, fowl, or eggs. The following is a short list of what Lacto-Vegetarians do eat. The Cookbook and Seasonal Menus links on this website provide an excellent source of recipes and menus that follow the vegetarian lifestyle.

Barley, Bulgar,
Millet, Oats,
Quinoa, Rice, Rye,
Wheat

Breads
Multi Grain, French,
Rye, Wheat,
Biscuits, Dinner Rolls,
English Muffins,
Focaccia, Pita,
Tortillas, Chapati

Grain Dishes
Cereal, Oatmeal,
Grits, Polenta,
Porridge, Pizza,
Spanish Rice, Tabouleh,
Couscous, Wild Rice,
Pilaf, Miso Ramen,
Mushroom Barley Soup,
Pasta (Lasagna, Manicotti,
Ravioli, Spaghetti, Macaroni)

Artichokes, Asparagus,
Avocados, Corn,
Bamboo Shoots, Beets,
Bell Peppers,Broccoli,
Brussels Sprouts,
Butternut Squash,
Cabbage, Carrots,
Cauliflower, Celery,
Cucumbers, Eggplant,
Garlic, Ginger,
Green Leaf Lettuce,
Onions, Leaks, Mushrooms,
Okra, Olives, Peas,
Potatoes, Pumpkin,
Radishes, Sprouts,
Spinach, Squash,
Tomatoes, Turnips,
Zucchini

Vegetable Dishes
Baked Potatoes,
Corn on the Cob,
Stuffed Bell Peppers,
Eggplant Casserole,
Ratatouille,
Vegetable Soups,
Mashed Potatoes,
Mushroom Gravy,
Spinach Panir,
Vegetables (Roasted, Curried, Grilled, Mixed, Stir Fried, Sweet & Sour),
Vegetable Shish Kabob

Apricots, Bananas,
Blackberries,
Blueberries, Cantaloupe,
Cherries, Cranberries,
Dates, Figs, Grapefruit,
Grapes, Kiwi, Lemons,
Limes, Melons, Mangos,
Nectarines, Oranges,
Papaya, Peaches, Pears,
Pineapple, Plums, Prunes,
Raisins, Raspberries,
Strawberries, Tangerines,
Watermelon

Snacks
Applesauce, Carrot Sticks,
Crackers (Brown R ice, Malzo,
Saltines, Whole Wheat Thins),
Fruit Cocktail, Fruit Leather,
Fruit Salad, Nuts, Pickles,
Popcorn, Smoothies,
Sunflower Seeds,
Tortilla Chips

Dairy
Milk, Yogurt, Sour Cream, Cottage Cheese,
Rennetless & Microbial Cheese

Dairy Substitutes
Rice Milk, Soy Milk, Almond Milk, Soy Yogurt, Soy Cheese

Egg Substitutes
Scrambled Tofu,
Tofu Eggless Quiche,
Tofu Eggless Salad,
Eggless Mayonnaise

For Baking
EnergG Egg Replacer,
Baking Power, Baking Soda,
Yeast

Desserts
Candy Bars,
Eggless Cakes/Cookies/Ice Cream,
Frozen Fruit Bars,
Fruit Cobblers,
Graham Crackers,
Fruit Pies, Sorbets

Beverages
Water, Coffee, Cocoa,
Tea (Hot & Iced),
Fruit Juices, Tomato Juice,
Soft Drinks, Sports Drinks,
Lemonade

Beans
Adzuki, Black, Garbanzo,
Great Northern, Kidney, Mung,
Navy, Pinto, Soybeans,
Black Eyed Peas, Lentils,
Split Peas

Nuts
Almonds, Brazil Nuts,
Cashews, Chestnuts,
Filberts, Peanuts,
Peanut Butter, Pecans,
Pistachio, Walnuts

Bean Dishes
Baked Beans,Bean Burgers,
Bean Casserole,
Black Bean Dip, Dahl, Hummus,
Lentil Sloppy Joes,
Marinated Tofu,
Refried Beans, Split Pea Soup
Tofu Sloppy Joes

Meat Substitutes
Meatless Meatballs, Saitan,
Soy Hot Dogs, Soy Pepperoni,
Tofu, Veggie Burgers,
Packaged Veggie BBQ,
Veggie Deli Slices