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Meals and Snacks for a Vegetarian Family

What does a vegetarian family eat most frequently? What are the easiest meals and snacks for a vegetarian family? 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!

Meals: Breakfast

Make sure you eat your first meal within 1 hour after waking up.

Vegetarianism is not veganism. Vegetarians eat eggs and dairy but no fish or seafood. 

  • Eggs: Scrambled, omelette, fried, poached.
  • Beans or lentils: 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: Between breakfast and lunch

3pm: Between lunch and dinner

8pm: Between dinner and bedtime

  • 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, an orange, apples, mandarins or peaches.

Meals: Lunch and Dinner

Lunch should be between noon and 1 pm. Dinner around 5-6 pm. 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.
  • Salads: 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 lasagna.
  • Veggie burgers: Use regular fries or sweet potato fries. 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 and mushrooms. Add tofu if you prefer and serve with whole grain rice.
  • Tacos: Use soy instead of a steak or ground beef and mix it 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 and your family will love it!
  • Chana Masala: Many stores have an Indian 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. Serve with basmati white rice.
  • Try my Quick Butter Panner!
  • 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!


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