Vegetarian Meal Ideas

• Why Vegetarian?
• Natural Diet
• Controversies
• Natural Foods
• Nutrition 101
  • Introduction
  • Protein
  • Carbohydrates
  • Fats
  • Vitamins
  • Minerals
  • Digestion
  • Daily Requirements
• Meal Planning
• Cooking 101
  • Staples
  • Vegetables
  • Legumes
  • Eggs
  • Knife Skills
• Food Safety
• Healing Diet
• Websites

Note: Breakfasts listed as links, have recipes available on this site. Others will have their recipes added in the future.

Cold Breakfasts:

These generally consist of a serving of whole grains, fruit and for protein, either dairy, soy substitutes or nut butter.

• Bagel and Cream Cheese - served with a side of fruit.
• Cantaloupe and Cottage Cheese - half a cantaloupe with a scoop of cottage cheese in it.
• Cereal and Milk - whole grain cereal topped with fresh fruit. See a list of suggestions for commonly available whole grain wheat, corn, oat and rice varieties.
• Fruit Salad and Yogurt - sliced banana with fresh fruit in season mixed with low-fat vanilla yogurt. Topped with a sprinkle of shredded coconut, sliced dates and or raisins.
• Nut Butter on Toast - peanut or almond butter on toast or English muffin served with a glass of milk.
• Smoothie - fresh banana, frozen fruit, yogurt/milk smoothie served with English muffin, toast or small muffin.
• Yogurt Cup - low-fat fruit yogurt served with English muffin, toast or small muffin.
• Yogurt Parfait - low-fat vanilla yogurt layered with fresh berries and granola.

Hot Breakfasts:

• Breakfast Burrito - potatoes, scrambled eggs, cheese, salsa and optionally Soyrizo all wrapped in a whole wheat tortilla.
• Cream of Wheat - made with half milk, half water. Optionally add nutritional yeast and or wheat germ. Topped with fresh fruit.
• Crepe, Savory - avocado, spinach, onions, tomato pesto with melted Swiss or provolone cheese and topped with a dollop of sour cream.
• Crepe, Sweet - filled with cream cheese or ricotta cheese and a fruit preserve.
• Egg Muffin - toasted English muffin sandwich with hard fried egg topped with melted cheese.
• Eggs Florentine - English muffin served open face with spinach, two poached eggs and topped with a mock hollandaise sauce.
• Eggs and Fries - two eggs, potato fries and toast, English muffin or small muffin.
• French Toast - two slices served with sliced banana and fresh berries on the side.
• Frittata - mixed vegetable, pesto and parmesan cheese frittata. Served with wedge fries or sweet potato fries and toast, English muffin or small muffin.
• Hot Muesli - made with half milk, half water and topped with fruit.
• Hot Oatmeal - made with half milk, half water and topped with fruit. See recipe page for making multiple flavors; Apple Cinnamon, Raisin Spice, Maple & Brown sugar, Fruit & cream, etc.
• Huevos Rancheros - two over easy eggs on a corn tortilla topped with salsa and sour cream. Served with Spanish rice and pinto beans on the side.
• Omelet and Fries - two egg omelet with potato fries and toast, English muffin or small muffin. Common types are; Avocado, Mushroom, Cheese, Spanish, Feta & Spinach.
• Pancake and Eggs - whole wheat buttermilk pancakes with scrambled eggs and real Maple syrup. Optionally, add blueberries when in season.
• Paratha, Aloo Palak - North Indian bread stuffed with potato and spinach. Served with a side of yogurt. Paratha is also available plain with no stuffing.
• Poached Eggs on Toast - 2 eggs on whole grain bread.
• Tofu Scramble - tofu scrambled with onion, spinach and red bell pepper. Served with potato fries and toast, English muffin or small muffin.
• Upma - South Indian dry roasted semolina porridge (Sooji) with spices, mixed vegetables and peanuts or cashews.
• Waffle and Eggs - whole wheat buttermilk waffles with scrambled eggs and real Maple syrup.