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Welcome
If you’re reading this, you’ve already taken
your first step toward a better you and a better
world. Think that sounds huge? It is. Cutting out
chicken, fish, eggs and other animal products
saves countless animals and is the best way to
protect the environment. Plus, you’ll never feel
more fit or look more fabulous.

From Hollywood A-listers like Kristen Bell and Ellen, to

musicians like Ariana Grande and Pink, to the neighbors on
your block, plant-based eating is everywhere. Even former
president Bill Clinton and rapper Jay-Z are doing it! Millions
of people have ditched chicken, fish, eggs and other animal
products entirely, and tens of millions more are cutting back.

You’re already against cruelty to animals. You already want

to eat healthy so you can have more energy, live longer, and
lower your risk of chronic disease. Congratulations for shaping
up your plate to put your values into action!

And here’s the best part: it’s never been easier. With this
guide at your fingertips, you’re on your way to a fresher,
happier you. And this is just the start. You’ll find more recipes,
tips, and personal support online at TheGreenPlate.com.

Let’s get started!

Y ou r Friends at Mercy For Animals

reinvent revitalize rewrite rediscover

your routine. With the your body. Healthy, plant- perfection. This isn’t about flavor. Prepare yourself
easy tips in this guide, based food can nourish being perfect. It’s about for an awesome
you’ll be well on your your body, give you doing the best you can adventure filled with
way to a glorious new peace of mind, and lift to help yourself and the enticing new flavors and
way of eating. your spirits. world. delicious old favorites.

2 • THE VEGETARIAN STARTER GUIDE

You’re in good COMPASSION

company “I suddenly realized that

what was on my plate
were living things with
feelings … it became an
happiness easy choice for me. If
you choose to educate
“It’s definitely something yourself, it’ll be an easy
to celebrate. My heart choice for you, too.”
feels very happy with this
– Ellen DeGeneres –
decision.”
– ariana grande –

fitness ETHICS HEALTH

“Usher, 33, has always had “At the end of the day, I’ll be “I lost 24 pounds and got
a flair for the vegetarian, on the side of the animals. back basically to what I
but according to insiders, Cruelty is cruelty, plain and weighed in high school.”
he’s taking it to a new level simple.” – PRESIDENT BILL CLINTON –
by going vegan—and loves – PINK –
what it’s doing to his rock-
hard abs.”
– radar online – flavor
“Wow, wow, wow! I never imagined
meatless meals could be so satisfying.”
– Oprah Winfrey –

Environment
“Factory farms do more harm to the environment than all of transportation
combined. Everyone is talking about fuel-efficient vehicles but they would
actually do more for the Earth by becoming vegan.”
– Emily Deschanel –

Photos: RE/Westcom/starmaxinc.com (Ariana, Ellen); Quasar/starmaxinc.com (Usher); Dennis Van Tine/

starmaxinc.com (Pink); Jano/StarMax (Bill); Oprah winfrey network (Oprah); emily deschanel (Emily)
THE VEGETARIAN STARTER GUIDE • 3
 Get ready to

Changethe
World
You are powerful. More powerful than you ever imagined.
By leaving chicken, fish, eggs, and other animal products off your
plate, you are changing the course of history, helping halt climate
change, and protecting animals—all while looking and feeling
phenomenal.

4 • THE VEGETARIAN STARTER GUIDE

Did You Know?
Chickens can count
to 10, pass knowledge
down to their children,
and recognize up to 100
other birds by their facial
features. They also have a
unique language.
 Eating with care
Every meal is a statement about the world you want to live in

Forget the fairytale farmyards

in children’s books. They’ve Autumn
been replaced by nightmarish Chickens like Autumn who are raised for
factory farms where millions meat are genetically manipulated to grow
so fat that by the time they are one month
of animals are confined in old it hurts to walk. When she was rescued,
windowless sheds, tiny barren Autumn was still chirping like the baby she
crates, and filthy wire cages. was, yet her underdeveloped legs could
barely lift her massive body.
Tails, teeth, and beaks are
Most chickens are in constant pain, and
cut off without pain relief, and
spend their time lying in the feces that coat
animals have almost no legal the shed floors. Hens who are sick or injured
protection. are left to suffer and slowly die. Sometimes
workers club them on the head with a metal
While the overwhelming bar.

majority of farmed animals Thankfully, Autumn was rescued and spent

her remaining years snacking on watermelon
live and die in miserable
and sunbathing at an animal sanctuary­,
conditions, a lucky few escape spared from the grisly fate that awaits billions
Chickens raised for meat are bred to grow
this fate... so fast they often suffer heart attacks and of other chickens each year.
crippling leg deformities.
Photo by Tamara Kenneally

Dasher
While he was lucky enough to be born at an animal sanctuary, piglets like Dasher are treated
mercilessly on factory farms. Shortly after birth they have their testicles and tails sliced off
with no anesthesia. They are then packed into filthy concrete pens—they almost never see
the sun. At six months old they are electrocuted or shot through the brain with a metal rod.
On factory farms, mother pigs are kept in
The lucky ones die right away; many are drowned in scalding water. metal crates with barely any room to move.

Photo by Edgars Mission Farm Sanctuary

6 • THE VEGETARIAN STARTER GUIDE

 Photo by Freedom Hill Farm Sanctuary

Fish feel

Scientists have learned that fish

Batman
feel pain and suffer like any other
animal. They just don’t have the
vocal cords to scream.
Batman is a gentle, friendly calf who
Today, many fish are raised on fish
farms—crowded, waste-filled pools was rescued from a dairy farm. Cows
where they’re packed so tightly like Batman can remember a face
together they can barely move. At for years, and often have a group of
processing plants, they’re often friends they prefer to hang out with.
skinned alive and cut into pieces
But each year, millions of baby calves
while still fully conscious. Even
wild-caught fish endure a miserable like Batman are taken from their
death, which can take up to half an mothers at just a few days old and
hour as they slowly suffocate or are killed as “waste products” of the dairy
crushed beneath other fish. industry.

Popeye
Because they can’t lay eggs, male chicks like Popeye
are of no use to egg farmers. So they are tossed alive
into giant grinding machines at just a few days old.
Females spend their whole lives packed in filthy wire
cages so small they can barely turn around. Each hen
lives her entire life with less floor space than the size of If Popeye had not been rescued, he
would have been dropped into a
a sheet of paper. giant grinding machine.

Photo by Tamara Kenneally

What about “humane” or “local” meat, or “cage-free” eggs?

Only a small percentage of animals are raised on small-scale farms.

Although they may be treated a little better, the reality is that even on
local family farms and certified “humane” farms, animals are separated
from their mothers at just a few days old, mutilated without painkillers,
bred to grow unnaturally fast, and cruelly killed at a very young age.
Hens on cage-free egg farms spend most of their lives in crowded
sheds and often have their beaks sliced off without pain relief. They
are killed at just 18 months old, and male chicks are gassed to death or
ground up alive just a few days after they’re born.
We would never treat dogs or cats this way. The truly humane choice is
to cut out or cut back on chicken, fish, and other animal products.

THE VEGETARIAN STARTER GUIDE • 7

 YOUR HEALTH IS
priceless
Make no mistake, ditching meat saves lives—
including your own!

The biggest killer in America isn’t smoking, guns, or car accidents. It’s
heart disease, a ruthless killer that is directly linked to what we eat. “Quite simply, the more
you substitute plant
Chicken, dairy, and eggs are packed with saturated fat that can lead foods for animal foods,
to heart disease. Some studies have found they may increase cancer the healthier you are
likely to be.”
mortality rates. Eggs have also been shown to increase the risk of
Dr. T. Colin Campbell,
diabetes and heart attacks. And chicken and fish have high levels of nutrition expert at Cornell University

cancer-causing chemicals like dioxin, arsenic, and mercury.

Lighten Up Love your heart BYPASS DIABETES

Studies show that people who don’t eat A recent study found that ditching meat Eating plant-based foods has been
chicken, eggs or other animal products cuts your chances of being hospitalized found to significantly reduce your
weigh up to 10% less than those who do. by or dying from heart disease by 32%! risk of developing diabetes.

ds
Billy Simmon

As a teenager I
started to learn about
what was on my plate—
where it came from
and what it was doing
to my body. I became
vegetarian then later on
vegan. I have never felt
better or been fitter.

Photos courtesy of Billy Simmonds

8 • THE VEGETARIAN STARTER GUIDE

Green
Your Diet
We all want to help the planet. But how? The answer could
be sitting right in front of us—three times a day. By ditching
chicken, fish, eggs and other animal products, we can
help prevent global warming, rainforest destruction, and
pollution while saving water and other precious resources.

Animal agriculture produces more greenhouse gas

emissions than all of the cars, buses, ships, and
planes in the world combined.

According to the United Nations Food and Agriculture

Organization, animal agriculture now accounts for
18% 6% 14%
18% of global greenhouse emissions, more than
transportation, industrial, or residential energy uses.
Leaving meat off your plate can do more to curb global
warming than never driving a car again.

Animal Buildings Transportation

Agriculture 1,860 gal
water

The Water and Oil Guzzler

Producing one pound of meat requires 15 times as much
water as producing one pound of grains, beans, fruit, or
vegetables. In fact, producing just a single burger requires 215 gal 120 gal
108 gal 97 gal 84 gal
more water than you’d need for a month’s worth of showers!

Producing one pound of meat also uses 13 times as much

fossil fuel as producing a pound of plant-based food, one of
the many reasons animal agriculture is the leading cause of 1 lb 1 lb 1 lb 1 lb 1 lb 1 lb
climate change. meat beans wheat potatoes corn apples

leading cause of deforestation

Animal agriculture is the leading cause of
deforestation around the world, with lush
forests and rainforests clearcut to make
room for farmed animals. In the Amazon,
over 80% of the deforestation has been
caused by animal agriculture.

THE VEGETARIAN STARTER GUIDE • 9

 switcH
with ease
We get it. You want to ditch chicken, fish, eggs and other animal
products but you’re not sure how easy that’s going to be. We’ve all
been there. The fact is that changing any habit can seem hard­—
at first. But with each passing week, it gets easier and easier. So
pace yourself, and know that we’re here to help you! These next
few pages will help make your transition to a better way of eating
as easy as pie.

10 • THE VEGETARIAN STARTER GUIDE

 Did You Know?
Only about a third of
people who ditch animal
products do so all at once.
The majority phase it out
gradually, to make the
transition easier.

THE VEGETARIAN STARTER GUIDE • 11

 how to
Switch
Ready to get started? Great! Here are a couple options for how to
move away from chicken, fish, eggs and other animal products.
Just remember, you’re in control, so go at a pace that works for you!

Start part-time Cut out the most Going cold

suffering turkey?
Cutting out animal products doesn’t Are you against animal cruelty, If you do decide to cut out animal
have to be an all-or-nothing but not sure you can give up meat products all at once, just remember
proposition. For many people, the altogether? Start by cutting out the that none of us is perfect. If you find
best way to change how they eat foods that harm the most animals. yourself cheating once in a while,
is to do it gradually. Eating plant- Ninety-five percent of the animals don’t beat yourself up. You can
based foods a few days a week, or we eat are chickens and fish—and always start fresh at your next meal,
for a certain portion of every day they are probably the most abused or try one of the approaches to the
(like before 6 p.m.) is a great way animals in the world. By simply left. Having an approach you can
to practice your new habit without replacing chicken, eggs, and fish stick with is more important than
having to be perfect. Once you get with other options, you can prevent being perfect from day one.
the hang of it, you can add more a tremendous amount of animal
plant-based meals each week! abuse.

Whichever route you choose, show yourself compassion. This

isn’t about being perfect. If there are a couple of favorite foods
you just can’t give up right now, work on everything else. If
you slip up, don’t give up—most people take months or even
a year or two to fully ditch animal products.

12 • THE VEGETARIAN STARTER GUIDE

FEED Your Cravings
Worried you’ll miss meat? Here are four easy tips to
keep you satisfied and smiling.

1 Seeking savory
If you’re missing meat, it probably isn’t animal flesh you’re craving—after
all, who eats plain raw chicken? You’re probably craving the end result: a
fatty, salty, seasoned, and protein-rich meal. You can get all of that from
plant-based foods as well! Stay satisfied with savory, protein-rich items
like sautéed portabella mushrooms, crispy vegetarian meats, hearty
three-bean chili, or a snack of salty mixed nuts.

2 Get enough calories

If you often feel hungry, you’re probably not eating enough calories.
Because plant-based foods have fewer calories and less fat than animal
products, many people who ditch meat find they need to increase the
amount of food they eat. And vegetables alone won’t cut it; you also
want plenty of grains, protein, and fat, which we all need to be healthy.
By getting enough calories—the USDA recommends 2,000 to 2,500 per
day—you’ll feel full and stay energetic throughout the day.

3 Munch on plant-based meats

Have a hankering for a chicken sandwich, breakfast sausage, or any
other animal product? Chances are there’s a delicious vegetarian version
that will quench your craving without the cruelty! From meatballs to lunch
meats and from chicken nuggets to ground beef, the number of plant-
based meats has exploded in recent years. Every supermarket stocks
some, and you can find our favorites on pages 20–21. Some brands are
better than others, so be sure to try a variety to see which ones you like
best!

4 Don’t let the perfect be the enemy of the good

If you give in to a craving for meat, don’t beat yourself up about it.
Remember that perfection isn’t the goal here—none of us is perfect.
It’s far better to eat mostly vegetarian than to do nothing at all. Show
yourself compassion if you have a setback, and think of each meal as a
new opportunity to align your plate with your principles.
Introducing
the New
TALK THE TALK
Make it Personal… Let the Facts
Speak for
When telling others about your new way of eating, describe Themselves
your own reasons for cutting out animal products. Tell your story
enthusiastically and sincerely, and let them know why it makes you Remember that the facts
feel good. Express your own excitement; don’t immediately try to are on your side. An
convert people or make them feel bad. abundance of evidence
shows plant-based
eating is way better for
our bodies, the planet,
…But Don’t Take it Personally and animals. Don’t bury
your friends and family
If someone gives you a hard time, don’t take it personally. We’re all with statistics, but if
hardwired to resist change, so your friends and family may need they are interested in
time to get used to your new way of eating. But trust us: It gets hearing more, consider
better! If someone gets hostile, try not to be defensive. Change sharing a good book
the topic and offer to discuss things more at another time. And or documentary (or this
remember, nothing disarms hostility better than having a sense of guide) with them.
humor and being able to crack a joke—even on a topic we take
very seriously.

Put Yourself in Their

Shoes
Sometimes after ditching chicken, fish,
eggs and other animal products, we lose
sight of where we came from. Keep
in mind that like your family and
friends, you once ate meat too.
And there are probably things
you do now that you wish you
didn’t. None of us is perfect. So
approach conversations on food
with empathy and patience, and
try to put yourself in the other
person’s shoes.

14 • THE VEGETARIAN STARTER GUIDE

 So you’re cutting out chicken, fish, eggs and
other animal products, but your family and
friends aren’t. How are they going to respond?

You
Don’t worry, we’ve been there too! Here are
some tips on how to keep things cool while
living—and talking about—your compassionate
new way of eating.

WALK THE WALK

MAKE IT EASY
PRACTICE
Make your new diet as easy as possible on the chef of the house.
PATIENCE Offer to help cook. To make meals easier, just substitute veggie
burgers for hamburgers, vegan chicken patties for chicken patties,
Nobody wants to feel
and so on. Meanwhile, chow down on the side dishes the whole
judged. If they want to
family is having—things like pasta, potatoes, vegetables, rice and
learn more, they’ll ask.
beans, and so on. You can also keep satisfying snacks around the
A low-key approach will
house for when you need something quick, like microwave burritos,
make your family more
granola bars, canned lentil soup, and nuts.
open to changing their
diets over time.
LISTEN TO THEM
If they’re worried about your health or the cost
of food, let them know that you understand
their concern. Share what you’ve learned about
eating on a budget and getting proper nutrition. BE A ROLE MODEL
It may take a while for your
family to accept your choice,
but stay optimistic. If you’re
patient with them, and stay
healthy and kind, in time they’ll
come around.

THE VEGETARIAN STARTER GUIDE • 15

 LET’s go
SHOPPING!
It’s time to give your pantry a lean, green makeover. From familiar
favorites to delicious new plant-based meat and dairy products,
here’s a beginner’s guide to the mouthwatering plant-based options
available at a grocery store near you.

16 • THE VEGETARIAN STARTER GUIDE

Did You Know?
While you probably never
thought about them this
way, many of the foods you
already love are meat-free.
And savory plant-based
meats and dairy products
are just a drive, walk, or
click away.

THE VEGETARIAN STARTER KIT • 17

 Familiar foods
Guess what? Many of your favorite foods are already vegetarian! Stock
your plant-based pantry with these super staples so quick, cruelty-free
meals are always at hand.

Got Grains?
Most bread, pasta, and other
grains are free of animal
products, and they make a
great base for any meal.

Convenience in a Can
Keep your pantry stocked with
canned goods such as black
and kidney beans, lentils,
savory soups, and vegetarian
chili.

Go Nuts
Nuts, dried fruit, and granola
make for filling snacks at
home or on the go. Grab a
handful between meals or
toss them in a salad or your
morning cereal.
 Super Snacks
Get your snack on with these
cruelty-free faves. You’ll find
them in just about any major
grocery store!

Fast & Frozen

No time to cook? All out of fresh
produce? Reach for veggies, fruit,
and ready-to-heat meals in the
freezer aisle.

Meat-Free Meals on a Budget

You don’t have to pay more to eat better. In fact, you can save
money by following these tips for low-cost meat-free eating.

Bulk Up On Staples
Pasta, rice, beans, and lentils are the keys to a thrifty plant-based meal plan.
Buy them in bulk and they’ll pack massive value into a small price tag. For
extra savings go with the largest-sized bags you can find, and choose dried
beans and lentils over canned ones. The “per unit” price on the shelf will show
you which brands are the cheapest.

Five a Day the Frugal Way

When buying fresh fruit and vegetables, stick to what’s in season and you’ll
pay less. For even more serious savings, head to the freezer section of your
grocery store. Stock up on frozen greens, broccoli, berries, and your other
favorite fruits and veggies. Believe it or not, frozen produce often packs just as
much nutritional punch as the fresh stuff.

Choose Generic
Store brand versions of staple foods such as pasta, bread, spices, frozen
goods, and so on are usually cheaper than name brand items and just as tasty.
If you’re on a budget, don’t pay for the label. Go generic and you’ll head home
with more green in your wallet.
THE VEGETARIAN STARTER GUIDE • 19
 SAME BUT BETTER
Worried you’ll miss meat? Not to fear: There are juicy, plant-based meats
waiting at your local supermarket. These cruelty-free cuts are both
mouthwatering and convenient: Just warm and serve in minutes! Here are
some of our faves—try a bunch and see which you like best.

CHICKEN STRIPS
Toss them on a salad or into pasta,
or just eat ‘em as they are! These
Beyond Meat chicken strips are so
meaty they’ll fool even the most
serious foodies.
FIND IT in the refrigerated produce
or vegetarian meat section at Target,
Safeway, Publix, Sprouts, Vons,
Whole Foods, Giant, and more.

Chicken PATTIES
Deli Meats Remove the cruelty from a classic
Perfect for quick sandwiches, meat- by sliding one of these Gardein
free cold cuts now come in a variety of brand patties onto your next
flavors, including turkey, ham, salami, chicken sandwich or plate of pasta.
and bologna. The Lightlife brand is
FIND IT in the vegetarian freezer
available almost everywhere.
section at Target, Safeway, Publix,
FIND IT in the refrigerated produce Kroger, Albertsons, BJ’s, and most
or vegetarian meat section at other grocers.
Kroger, Jewel/Osco, Safeway, Publix,
Albertsons, Target, Giant, Whole
Foods, and most other grocers.

MAYO
Just as tasty but healthier than the
animal-based version, egg-free
Just Mayo is great on sandwiches
Chorizo
and perfect for creating creamy Spice up your chili, tacos, or rice
dressings. dishes with fiery Frieda’s brand soy
chorizo.
FIND IT in the mayo aisle or the
refrigerated section at Walmart, FIND IT in the refrigerated produce
Target, Kroger, Safeway, Publix, section at select locations of Walmart,
Whole Foods, Hy-Vee, and more. Ralphs, Stop and Shop, Giant, Publix,
Winn-Dixie, Kroger, and more.
20 • THE VEGETARIAN STARTER GUIDE
 Burgers
Juicy meatless burgers offer
something for everyone, and there
are versions in every grocery store.
One of our favorites is the Beyond
Meat Beast Burger, which packs a
whopping 23 grams of protein.
FIND IT in the freezer case at Whole
Foods, Sprouts, Wegmans, and more
(other plant-based burgers available
at grocery chains nationwide).

Hot Dogs &

Sausages
From ballpark franks to spicy Ground Beef
Italian sausage, you can enjoy Versatile and very delicious, plant-
the same delights without the based beef crumble is perfect for
frightening ingredient list. Field tacos, chili, and hearty Bolognese.
Roast is one of our favorite brands.
FIND IT in the refrigerated produce
FIND IT in the refrigerated or vegetarian meat section at
produce or vegetarian meat Kroger, Jewel/Osco, Safeway,
section at Whole Foods, Safeway, Publix, Albertsons, Target, Giant,
and more (other plant-based hot Whole Foods, and most other
dogs and sausages available at grocers.
grocery chains nationwide).

Turkey
All of the tenderness and flavor
with none of the suffering. Target’s
Simply Balanced plant-based
meats are affordable and lip-
smacking good.
FIND IT in the vegetarian freezer
section at Target (other plant-
based turkey products available at
grocery chains nationwide).

FISH
Try just one bite, and you’ll
swear these mouthwatering
MILK fishless fillets are straight from
Moo-ve over cow’s milk. Dairy-free the ocean. There’s no catch!
milks made from soy, rice, or almonds
FIND IT in the vegetarian
(like Blue Diamond Almond Breeze)
freezer section at most grocers,
pack more calcium and less fat.
including Target, Safeway,
FIND IT (or similar brands) in the dairy Publix, Kroger, Albertsons, and
section of every grocery store. BJ’s.

Plant-based meats don’t taste exactly the same as animal-derived ones, but many people end up liking them
better! Try a bunch of brands to find the ones you love, and give your taste buds time to adjust.

THE VEGETARIAN STARTER GUIDE • 21

 eat to THRIVE
Protein, calcium, iron? No worries, we’ve got you covered. The next
few pages will take you through the nuts and bolts of nourishing
yourself with your new way of eating.

22 • THE VEGETARIAN STARTER GUIDE

Did You Know?
The American Dietetic
Association says that meat-
free diets “provide health
benefits in the prevention
and treatment of certain
diseases,” including
heart disease, cancer,
hypertension, and obesity.
Nourish
ur
2+
SERVINGS

yo Body
per day

SEEDS & NUTS 1-2

SERVINGS
per day
Seeds and nuts are not only great sources of protein and iron; they also support a healthy
immune system. Some of the best sources are peanut butter, walnuts, almonds, and
pumpkin seeds.

Tip: Grab a handful of almonds as a satisfying, midday snack.

VEGETABLES 4+
SERVINGS
per day
Vegetables are pretty much the healthiest foods on the planet. Some of the most
nutrition-packed are kale, broccoli, spinach, and peppers.

Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the
thousands of healthful phytonutrients.

Nutrition 101
Want to take your health game to the next level? Check out these four simple
tips and get ready to feel a burst of energy like you’ve never felt before.
You’re welcome!

SEEK VARIETY CRUELTY-FREE CALORIES

Getting all the nutrients you need is easy if you eat a If you feel hungry or sluggish, you may not be getting
wide variety of foods. So don’t be boring! Fill your plate enough calories. Sure vegetables and grains are great,
with foods from every color of the rainbow. Switch up but if that’s all you’re eating, you may not be giving your
your meals. And be sure to eat from all of the plant- body all the fuel it needs. Try adding calorie-rich foods
based food groups: fruit, vegetables, grains, beans, like nuts, seeds, beans, lentils, vegetarian meats, and
and nuts. healthy oils to your plate.

24 • THE VEGETARIAN STARTER GUIDE

 Fruit
Fruit is great for hydration and is a fantastic source of fiber, potassium, and
antioxidants. Apples, oranges, blueberries, and blackberries are some of the most
nutritious.

Tip: Starting your day with a fruit smoothie is a great way to get your daily servings
of fruit.

5+
SERVINGS
GRAINS & STARCHY VEGETABLES
per day

Grains and starchy vegetables are great sources of fiber, iron, and protein.
Brown rice, pasta, oatmeal, and sweet potatoes are a few of the healthiest
options.

Tip: Whole grains are less processed and more nutritious than refined white
grains.

BEANS AND LENTILS

3+
SERVINGS
per day Beans and lentils provide a hefty dose of protein, and many are also great sources
of iron. Kidney beans, split peas, and tofu (tofu is made of soybeans) are some of
the best sources.

Tip: Always keep an open can of beans in the refrigerator for salads and snacks.

GO GREEN WHOLE BOWL

Leafy greens like kale, spinach, and collards are the Although ditching meat has huge advantages for your
true stars of the vegetable world. They’re bursting with health, it’s possible to be a “junk food vegetarian.”
essential nutrients, such as calcium, fiber, iron, zinc, After all, cake, cookies, and potato chips can all be
iodine, and magnesium, plus many B vitamins and made without animal products! While it’s fine to indulge
vitamins A, C, and K. Sauté them with garlic to serve sometimes, please don’t live off of french fries and
as a side, throw them into your veggie burritos, salads, soda. Be sure you’re getting plenty of vegetables, fruit,
or sandwiches, or blend them into a smoothie for a big beans, and whole grains in your diet. Your body—and
daily energy boost. your mom— will thank you!
 protein and iron
Powerhouses
Want high-quality protein and iron without the saturated fat,
cholesterol, or cruelty of meat? Chow down on these protein- and
iron-packed foods and your body—and taste buds—will thank you!

Oatmeal: A perfect start to a cold winter

morning, oatmeal is brimming with iron
and fiber to power your day. Glam it up
with nuts, dried or fresh fruit, maple syrup,
cinnamon, brown sugar, and soy milk.

Beans: Whether black or pinto,

kidney or garbanzo, beans are
cheap, easy to cook, and chock- Nuts and peanut butter: Peanut
full of protein. Pop open a can and butter is always a great go-to snack,
stuff them in a burrito, mix them and nuts can do even more. Adding
with seasoned rice, or drop them walnuts, almonds, cashews, or other
into a pot of soup—beans can do nuts to your cereal, salads, and
it all. stir-fries is an easy way to add a
protein-packed crunch. Or just eat
them right out of the jar.
Plant-based meats: From burgers
to sausages and nuggets, plant-
based meats are loaded with juicy
protein. They’re perfect for quick
and easy sandwiches, barbecues,
and entrées that will impress even
your most carnivorous friends.

Soy milk: Great in your morning

cereal or smoothie, soy milk has as
much protein as cow’s milk without Lentils: Delicious as a soup, or with
the cholesterol. Try different flavors onions and carrots over a bed of
like original, vanilla, or chocolate to rice, lentils are a worldwide favorite.
find your favorite. Each serving packs a heap of iron
and protein.

26 • THE VEGETARIAN STARTER GUIDE

 MeatlessMarketplace
Want more help connecting with nutritious, meat-free
meals? Try these three services to get groceries,
ingredients, or prepared dishes direct to your door.

THE PURPLE CARROT VEESTRO LIGHTER

Sign up with The Purple Carrot and Too busy to cook? Veestro will send Lighter will hook you up with customized
you’ll receive all the fresh, pre-measured lovingly prepared and reasonably priced meal plans (based on your cooking skills
ingredients and recipes you need to plant-based meals straight to your door. and health goals), and for customers in
create fabulous plant-based meals. Order a la carte whenever you want, or select cities, deliver groceries straight to
Recipes are created by former New York sign up for weekly meal deliveries. From your door. Lighter is also super affordable
Times food columnist Mark Bittman, so breakfast burritos to veggie pesto pizza, at around just five bucks a meal! Learn
you know they’re gonna be good. Learn Veestro’s offerings get rave reviews from more at Lighter.world.
more at ThePurpleCarrot.com. customers. Learn more at Veestro.com.

A Fit for Everyone !

with Julieanna Hever, MS, RD, CPT

Young or old, Olympic athlete or couch

potato, a meat-free meal plan can give your
body the fuel it needs to thrive.

Pregnant Women: According to the American Dietetic Association, plant-based

eating is appropriate for all ages and life stages, including pregnancy and childhood.
While expecting, be sure to eat plenty of protein- and iron-rich foods like beans,
lentils, nuts, nut butters, seeds, leafy greens, and vegetarian meats; omega-3 fats for
brain development from flax seeds and walnuts, soy products, and leafy greens; and
vitamin C from foods like fruit, broccoli, and kale.
Children: One of the greatest gifts parents can give their children is a habit of healthy
eating through varied, whole foods, plant-based meals. Encourage kids to eat a wide
selection of fruit, vegetables, grains, nuts, seeds, and beans. If your children are
eating no animal products whatsoever, be sure to also provide B12 and D vitamins.
Athletes: Because of the high oxygen and recovery demands of athletes, clean
plant-based foods can provide a competitive edge by upping antioxidant and
phytochemical intake. Be sure to eat enough calories, and scarf down high-protein
options like plant-based meats, beans, lentils, and nuts.

THE VEGETARIAN STARTER GUIDE • 27

 Magnificent
MEALS
Wondering what you’ll eat once you ditch meat? Wonder
no more. We’ve got two weeks of easy, mouthwatering meal
suggestions ready for you. Eating out? We’ve got that covered
too! So sit back and salivate, a buffet of options awaits.

28 • THE VEGETARIAN STARTER GUIDE

Did You Know?
Average meat consumption
has dropped by 10 percent
in the past decade, with
more and more people
preparing and ordering
meat-free meals.

THE VEGETARIAN STARTER GUIDE • 29

Magnificent Meal Plan
mon TUE WED TH
Brea

Oatmeal with fruit Cereal Toast with peanut butter and Bagels w
jelly marg

Lu

Plant-based turkey sandwich Mega salad with beans, nuts, Lentil soup Peanut butte
and tofu sa

Din

Vegetarian sushi rolls Veggie burger and fries Three-bean chili on a bed of Vegg
rice
30 • THE VEGETARIAN STARTER GUIDE
 week one
HU FRI SAT SUn
akfast

with jam and Pancakes Hash browns Muffins and fruit

garine

unch

er and jelly with Veggie sub with plant-based Indian curry and rice Plant-based chicken nuggets
alad meat with veggies

nner

gie pizza Bean and rice burritos Vegetable lo mein Pasta with marinara sauce

THE VEGETARIAN STARTER GUIDE • 31

 Magnificent Meal Plan - Week Two
Breakfast • lunch • dinner
MON

Granola with fruit Vegetable stir-fry with tofu Baked potato and bean chili

TUE

Protein-packed smoothie Vegetarian hot dog and chips Dairy-free pasta alfredo

WED

Cereal Vegetable noodle soup Plant-based chicken piccata

THU

Dairy-free yogurt parfait Hummus wrap Seasoned beans and rice

FRI

Tofu scramble Pasta salad Vegetable fried rice

SAT

Granola bars Vegetable wrap Falafel pita

SUN

Vegetable breakfast burrito Southwest bean salad Pad thai

32 • THE VEGETARIAN STARTER GUIDE

 dining OUT
Restaurants are carrying more delicious meat-free options than ever before, so
treat yourself to a night out.

1. Local
Want to find the absolute listing and a handy map. that doesn’t have meat?”

go best vegetarian-friendly
restaurants in your
If your favorite restaurant
doesn’t have many good
Restaurants want their
customers to be happy, and
neighborhood? Head over to items on the menu, don’t the chef will enjoy whipping
HappyCow.net and type in worry! Just ask the server: up something special for
your city to see a complete “What can you make you.

2.International
Vegetarian dishes are common
go around the globe. You can stop by any
international restaurant for tasty plant-
based dishes!

Mexican Italian Chinese Indian

Chow down on a savory Feast on fresh salad, Start with veggie spring rolls and Take your pick from an array of
bean and rice burrito breadsticks, and a plate of pasta dumplings, and then choose dishes packed with potatoes,
crammed with salsa and fresh with zesty marinara sauce. Or from a wide variety of rice or cauliflower, eggplant, rice, or
guacamole. Don’t forget a order a tomato pie with your noodle dishes with vegetables chickpeas, smothered in a spicy
side of crunchy tortilla chips! favorite veggie toppings. and tofu. Sauce to your liking! tomato or curry sauce.

3. Road ON THE When traveling or in a pinch, try these

popular chains.

Make a veggie sub piled Try the veggie burger (hold Go for the vegetarian bowl or Order the Fresco Bean Burrito
sky-high with all the veggies the cheese) with a side burrito with guacamole and or Seven Layer Burrito without
and topped with spicy garden salad. The Fit Fare black or pinto beans. And cheese and sour cream. You can
mustard dressing. Oh, and Veggie Skillet is also a great don’t forget the ‘Sofritas’—a also sub beans or potatoes for
try the minestrone soup. It’s choice—just ask them to hold savory braised tofu blend. meat in any dish. The cinnamon
delicious! the egg whites. twists are also plant-based.
THE VEGETARIAN STARTER GUIDE • 33
 LET’s get
cookING!
It’s all good—you don’t have to be a master chef to create
mouthwatering meat-free dishes in the kitchen. With just a few
simple steps and easy-to-find ingredients, you can serve up meals
that will have all your friends begging for seconds.

34 • THE VEGETARIAN STARTER GUIDE

 Try a Boca or Gardein brand plant-
based chicken patty, or your choice
of veggie burger.

Pile on your favorite

toppings, like mushrooms,
pickles, and dairy-free
cheese slices.

Finish things off

with fries and
your favorite
condiments.

THE VEGETARIAN STARTER GUIDE • 35

 Start with your favorite
vegetable toppings, like basil,
garlic, and cherry tomatoes.
Glam things up with
fresh tomatoes, onion,
red pepper flakes, and
oregano.

Pour everything on a
bed of al dente pasta
Pile the toppings on with plant-based
a pizza crust with meatballs simmered in
canned (or fresh) marinara sauce.
pizza sauce, and
slide it in the oven!

dining with friends with Kathy Freston

I’m out all the time. So I’ve had to learn how to navigate a meat-eating
world while sticking to plant-based meals. Here are two situations I find
myself in, and my usual way of handling them.

Family Occasions Dinner Parties

I serve really traditional meals that I grew up loving I call my hosts in advance and ask them, “How about if
so nobody feels like they’re missing out: plant- I bring a dish or two so you don’t have to worry about
based chicken patties with creamy mashed potatoes, me?” Not only does that prevent them from getting
vegetable pizza, hearty chili made with black beans, or stressed out, they and everyone else also get to try
tacos with plant-based beef crumbles in place of meat. some of the food that I love!

36 • THE VEGETARIAN STARTER GUIDE

 Pile on black or kidney
Soak tofu in your favorite
beans for your protein
marinade or barbecue
fix, and throw in corn
sauce, then chop up your
for added crunch.
favorite veggies.

Cook rice noodles

until al dente, then
fry all ingredients Avocado adds flavor
with olive oil in one and healthy fats while
pan. hot sauce, pepper,
and lemon give a
spicy kick.

Don’T SEE YOUR FAVORITE MEAL? Type it into Google, add the word “vegetarian” and away you go!

THE VEGETARIAN STARTER GUIDE • 37

Avocado Pesto pasta Hearty bean chili

1 pound pasta 1 tablespoon vegetable oil

2 avocados, pitted and peeled Serves 1 cup chopped onions Serves
2 tablespoons lemon juice 2-3 3/4 cup chopped carrots 2
3 cloves garlic 3 cloves garlic, minced
½ cup olive oil 1 cup chopped green bell pepper
1 bunch fresh basil, reserve some leaves for garnish 3/4 cup chopped celery
Pinch of salt 1 1/2 cups chopped fresh mushrooms
Freshly ground black pepper 1 (28 ounce) can whole peeled tomatoes with liquid,
chopped
1 cup halved cherry tomatoes or sliced sun-dried
tomatoes (optional) 1 (19 ounce) can kidney beans with liquid
½ cup pine nuts (optional) 1 (11 ounce) can whole kernel corn, undrained
ground cumin, chili powder, oregano and basil to taste

Bring a large pot of heavily salted water to a boil. Add pasta and cook Heat oil in a large saucepan over medium heat. Sauté onions,
according to package directions. Drain and set aside. carrots, and garlic until tender. Stir in green pepper, red pepper,
celery, and chili powder. Cook until vegetables are tender,
Meanwhile, make the pesto by combining basil, pine nuts, avocados,
about 6 minutes.
lemon juice, garlic, and oil in a food processor. Process until smooth.
Season generously with salt and pepper. Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney
beans, and corn. Season with cumin, oregano, and basil. Bring
Toss pasta with pesto. For an extra touch of color and flavor, top pasta
to a boil, and reduce heat to medium.
with cherry or sun-dried tomatoes. Divide pasta among serving bowls
and garnish each serving with a basil leaf. Cover, and simmer for 20 minutes, stirring occasionally.
Recipe courtesy of Chloe Coscarelli, Chloe’s Kitchen Recipe courtesy of Tia the Baker, AllRecipes.com

Egg -Free Baking

Making cookies, muffins, or cakes? Replace eggs
with one of these options for picture-perfect baked
goods without the cholesterol or cruelty.

+
1/2 mashed banana 1/4 cup applesauce 1 tbsp vinegar +
1 tsp baking soda

38 • THE VEGETARIAN STARTER GUIDE

 NONPROFIT ORG
U.S. POSTAGE PAID
NORFOLK, VA
PERMIT NO. 2

8033 Sunset Blvd., Ste 864 • Los Angeles, CA 90046

You’ve got this

Congrats! You’ve taken a big step

toward a healthier, more compassionate
you! Remember, it’s all about progress
not perfection. Take your time and don’t
worry about slip-ups or setbacks.

And hey, we’re here for you! For more

tips, recipes, motivation, and personal
support, visit TheGreenPlate.com.

40 • THE VEGETARIAN STARTER GUIDE