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Meals and Snacks for a Vegetarian Family

What does a vegetarian family eat most frequently? This depends on where you live and what your region offers regarding fresh produce and traditions. Most of the flavours and seasonings come from vegetarian ingredients: salt, sugar, peppers, herbs! So anything you prepare can be enhanced with additional ingredients to bring up the flavours.

If you ever want to try eating vegetarian, take a look at the following ideas. Consider adding them to your diet at least once a week to start. Why not? Better for your pocket, your health and the environment; triple win!


Within 1 hour after waking up

Vegetarianism is not veganism. Vegetarians eat eggs and dairy but no fish or any sea food. 

  • Eggs: Scrambled, omelette, fried, poached.
  • Beans: Another great source of protein.
  • Toast, pancakes, waffles or french toast: Add almond butter, peanut butter, butter or jam.
  • Oatmeal: Prepare it with water or milk. Try overnight oats!
  • Quesadillas: Flour or corn with mozzarella cheese. Quick and delicious.
  • Raw veggies: Add half avocado to your eggs or quesadillas. Consider also a sliced tomatoe.
  • Fruit: Any! Seasonal preferably.
  • Coffee, orange juice, tea or water.


10 am, 3pm and 8pm

  • Crackers and cheese.
  • Raw veggies like celery, carrots, cucumbers, tomatoes.
  • A handful of non-salted almonds, peanuts or walnuts.
  • A small bowl of cereal.
  • Fruit: If you work, make it easy for the go, choose a banana, orange, apple, mandarin or peaches.

Lunch and Dinner

Noon to 1pm and 5-6pm

Don’t overcomplicate your life and eat lunch leftovers for dinner and vice-versa! 

  • Soups: Tons of options. Make a big pot and freeze a few servings.
  • Salad: Always have greens in your fridge. A salad goes great along with any meal. If you have half a leftover meal, you can complete it with a big plate of salad.
  • Spaghetti or Lasagna: Use soy instead of ground beef and you’ll have a great vegetarian bolognese. Add a big handful of spinach to a layer of a lasagna.
  • Veggie burgers: Use regular fries or sweet potatoe. Have you tried Kale chips?
  • Perogies: Have a backup bag in your freezer. It is a quick and tasty meal along with sour cream and fried onions.
  • Stir-fry: Cut veggies small to medium sizes and season with vegetarian sauces. Carrots, celery, peppers, onions, broccoli, cauliflower, eggplant, bamboo shoots, mushrooms. Add tofu if you prefer and serve with whole grain rice.
  • Tacos: Use soy instead of a steak or ground beef and mix with small pieces of cauliflower. Season with paprika, chilli powder, salt and pepper. Use corn or flour tortillas and add fresh guacamole, finely chopped red onion, cilantro and fresh lime juice in the taco. You’ll thank me later.
  • Chana Masala: Many stores have a spice section. Get a small box of Punjabi chana masala seasoning. Google a recipe and batch cook this meal! Don’t forget to get a big bag of frozen parathas.
  • Sushi rolls: Use cream cheese, cucumber and avocado for the filling.

You can find vegetarian ingredients that will substitute very well in a regular meal with meat. Try it out!