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Diet-Friendly Vegetarian Meals

  • Chris Gallo

    Thai Peanut Noodle Bowl

    Craving Thai food? Whole wheat pasta and vegetables load this dish with fiber to keep you full and fit with less than 500 calories.

    Nutrition facts per serving:
    498 calories
    17g fat
    72g carbohydrate
    12g fiber
    26g protein

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  • Kate Sears

    Souffle Omelet with Zucchini, Artichoke, and Cheddar

    For less than $3 a serving and in under 300 calories, you can have a nutritious dinner. Take eggs, vegetables, and cheese to make a filling omelet with 30 grams of protein to keep you full and energized.

    Nutrition facts per serving:
    282 calories
    14g fat
    10g carbohydrate
    1g fiber
    30g protein

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  • Kate Sears

    Buddha Stir-Fry

    Ginger and garlic add cancer-protective benefits and extra flavor to this easy-to-make dish. Don't be afraid to add more to spice up your meal.

    Nutrition facts per serving:
    290 calories
    13g fat
    23g carbohydrate
    6g fiber
    21g protein

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  • Kate Sears

    Farfalle with Watercress, Cherry Tomatoes, and Feta

    Watercress doesn't get enough credit considering its many health benefits. This green vegetable is rich in phytochemicals that can fight cancer and heart disease.

    Nutrition facts per serving:

    330 calories
    6g fat
    56g carbohydrate
    4g fiber
    4g protein

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  • Kate Sears

    Goat Cheese, Caramelized Onion, and Spinach Quesadilla

    This vegetable and goat cheese quesadilla has spinach, which is rich in energy-boosting iron, and tomatoes, with the antioxidant lycopene to help ward off cancer and heart disease. This healthy dinner costs less than $4 to make, so it's a great deal for your health and appetite.

    Nutrition facts per serving:

    337 calories
    15g fat
    38g carbohydrate
    7g fiber
    13g protein

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  • Tofu with Black Beans & Garlic

    Anyone can make this quick and easy dinner recipe. Black beans and tofu make a great lean protein source for vegetarians and meat-eaters alike.

    Nutrition facts per serving:

    519 calories
    8g fat
    91g carbohydrate
    19g fiber
    22g protein

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  • Marty Baldwin

    Indian-Spiced Squash

    Craving curry? This flavorful dish is rich in vitamins A and C. Season it with a variety of condiments so no two mouthfuls are the same.

    Nutrition facts per serving:

    450 calories
    13g fat
    81g carbohydrate
    9g fiber
    9g protein

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  • Scott Little

    Papaya and Olives with Brown Rice

    Papayas are not just yummy — they're also a good source of vitamin C and they help with digestion. The whole grain in brown rice provides fiber, which helps you maintain a healthy weight.

    Nutrition facts per serving:

    357 calories
    12g fat
    57g carbohydrate
    5g fiber
    8g protein

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  • Joyce Oudkerk Pool

    Mushroom and Asparagus Fettuccine

    The ingredients in this pasta dish help prevent heart disease and boost your immunity. Shiitake mushrooms have antiviral effects and the folate in asparagus fights heart disease.

    Nutrition facts per serving:

    416 calories
    12g fat
    69g carbohydrate
    6g fiber
    15g protein

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  • Peter Krumhardt

    Garlic Asparagus & Pasta with Lemon Cream

    The squash in this dish has anti-cancer effects, a good reason to enjoy this perfect-for-summer dish.

    Nutrition facts per serving:

    370 calories
    15g fat
    49g carbohydrate
    4g fiber
    10g protein

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  • Egg Ragout

    This comforting meal of eggs and vegetables is perfect for a lazy weekend. Another reason to feel great about this meal? The baby sunburst squash contains vitamin C, fiber, and carotenes, which makes it good for your heart and for preventing cancer.

    Nutrition facts per serving:

    392 calories
    13g fat
    49g carbohydrate
    1g fiber
    19g protein

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  • Spaghetti Squash with Balsamic Beans

    When cooked, the flesh of the spaghetti squash separates to look just like the popular pasta, and it's much healthier. Squash is rich in carotenes which act as antioxidants. The beans provide a good source of protein and fiber, making this dish a complete meal.

    Nutrition facts per serving:

    421 calories
    11g fat
    65g carbohydrate
    13g fiber
    21g protein

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  • Marinated Lentil Garden Salad Pita

    This pita is packed with protein, folic acid, and fiber. It's super easy to make: All you need to do is rinse and drain the lentils from a can. No cooking required!

    Nutrition facts per serving:

    396 calories
    11g fat
    64g carbohydrate
    15g fiber
    16g protein

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  • Spinach Salad with Strawberries

    This salad is rich in iron, a blood strengthener and energy booster. Plus, iron is better absorbed when paired with vitamin C, as in the strawberries. Finally, the beans are packed with protein, making this a fulfilling meal.

    Nutrition facts per serving:

    397 calories
    22g fat
    36g carbohydrate
    10g fiber
    18g protein

    Originally published on FitnessMagazine.com, August 2008.

    Get the recipe

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