Ten Tips for Meatless Meals

Eating meatless meals can be a healthful and cost-effective move. Vegetarian dishes are generally low in saturated fat and cholesterol, but some planning is required to make sure they are well rounded. When making meatless meals, it's important to focus on incorporating nutrients commonly found in animal products from other sources.

Protein Replacement

• When cooking meatless meals, it's very important to include protein sources. Besides meat, protein is found in eggs, dairy products, beans, nuts, nut butters, quinoa, peas and soy. You may have to eat more of these items to get an amount of protein that is equivalent to that found in meat; for example, a quarter-cup of cooked beans has the same amount of protein as one ounce of meat.

Soy Alternatives

• Explore soy alternatives to meat. There are many types of veggie burgers, soy chicken and hot dogs, and faux ground meat available in grocery stores. Processed soy products really shouldn't be consumed every day, but they make a great quick meal a few times a week. Most of these products simply need to be heated through before serving.

Iron-Rich Foods

• Many people who eat meatless meals on a regular basis may find that they become iron deficient. Boost the iron content of vegetarian meals by serving dark green, leafy vegetables such as kale, turnip greens and spinach; kidney beans; oatmeal; lentils and whole-wheat products. Fortified breakfast cereals generally contain a fair amount of iron as well; consider including a bowl alongside eggs and toast for a meatless breakfast.

Good Fats

• Meatless meals can still be very unhealthy if they include ingredients that are high in saturated fat. Many times, people drench meatless dishes in cheese, cream sauce and butter. Use nuts, olive oil, avocados and low-fat dairy products to add flavor and healthy unsaturated fat to meatless dishes.

Get Calcium

• Many meatless meals are low in calcium, a mineral essential to your health. Include a serving of dairy or soy-based yogurt, milk and cheeses in meatless dishes. For an extra boost, add a side of leafy greens, some tofu or a serving of calcium-enriched fruit juice.

Vitamin B-12

• Vitamin B-12 is found mainly in animal products, and a deficiency in this nutrient can cause a variety of disorders, including anemia. Include vitamin B-12 in meatless meals by adding dairy products and eggs to the dishes. Fortified cereals are also a good source of this essential vitamin. Those who are considering going fully vegetarian should look into taking a daily vitamin B-12 supplement.

Zinc

• Zinc helps the immune system function, and is vitally important to a daily diet. Meatless meals should always include a solid source of zinc, such as beans, wheat germ and pumpkin seeds. Many people find this to be one of the more difficult aspects of preparing balanced meatless meals, but it can be as easy as serving a few tablespoons of hummus or some granola.

Colorful Plates

• To be optimally balanced, meatless meals should contain a variety of ingredients. Make sure the plate is full of colorful vegetables and fruits. Have a protein source and a serving of whole grain, such as brown rice or whole-wheat pasta.

New Cuisines

• To keep meatless meals from getting boring, branch out. Many cuisines, such as Middle Eastern, Indian and Thai, have meatless dishes in their basic repertoire. Try characteristic dishes either by ordering them in a restaurant or cooking them at home. New flavors will keep meatless meals fresh and exciting.

Recipe Substitution

• Going meatless doesn't mean that you can't still have your favorite meals. Making vegetarian versions of recipes is simple. Substitute soy-based meat products, tofu or beans for the meat in these dishes, or simply leave the meat out altogether and add in more veggies.