Eating at least one meal a week without meat can benefit your health. Eating a meal or two a week without meat increases menu variety. Aside from store-bought veggie burgers and prepared meals, several homemade options exist. Use fresh ingredients to give the meal more flavor and nutrients. Check local farmers' markets for fresh produce.
Meatless pizza goes beyond just cheese. Make a whole wheat crust. Bake it first, then spread tomato sauce over the crust. Wash and chop up fresh vegetables like peppers, mushrooms, zucchini, tomatoes, onions or any other vegetable. Sprinkle low-fat cheese over the vegetables and bake until the cheese is melted. Add pineapple for a sweet kick. If the dough is homemade, make breadsticks. After the bread is done baking, spread with olive oil and sprinkle garlic on top.
Serve a quiche for breakfast, lunch or dinner. Preheat the oven to 350 degrees. Use a homemade or premade pie crust. Spread cheese around the pie crust. Chop up mushrooms, peppers, potatoes, tomatoes and green onion. Add four or five eggs and mix. Add half a cup of milk. Pour the mixture into the pie crust. Overfilling will cause the egg to run over. Put in the oven with a cookie sheet underneath to catch any spills. Cook for 35 minutes. Sprinkle cheese on top and allow melting. Let the quiche set. Serve with toast or bread.
Hearty Vegetable Soup
This meat-free vegetable soup is full of filling vegetables and versatile to your tastes. Pour two cans of tomato juice in a large pot. Add chopped carrots, celery and potatoes. Cook over low heat until vegetables are almost soft. Add corn and peas. Add any vegetables you want. Cook until the carrots and potatoes are tender. Serve with bread for dipping.
Use whole wheat and spinach noodles for a unique taste. Boil the noodles and drain. Mix ricotta cheese with one egg. Mix marinara sauce with cut up eggplant. In a 9 by 13 inch pan, create layers of lasagna, ricotta and marinara sauce. Have a layer of noodles on top. Cover with cheese. Bake for 40 minutes at 350 degrees or until done. Serve with a salad made with lettuce, spinach leaves, tomatoes and cucumbers.