Staples or must-haves for a vegetarian diet?

I am finally attempting to become vegetarian for the new year, now that I have researched it alittle and have some support at home. I was wondering, what are some of the main food items I should keep in stock in my kitchen on a regular basis? I am going to continue to eat fish (for now) and try to work that out of my diet to. Also, will eating a meat free diet make it easier for me to lose a couple of unwanted pounds? Thanks for any advice!!!Staples or must-haves for a vegetarian diet?
fruits and veggies...preferrably fresh ones...but if not frozen never canned......





i personally also like fake meat products for protein and taste.....but they are not a necessity.....
when i first started, i ate pasta every other day and then i developed a few vegetarian staples: miso (for soup), tofu (you can create hundreds of dishes with it), hummus (for dipping chips, crackers and other snacks) are a few of my staples. you may also want to find your nearest Whole Foods or other natural food store and introduce yourself. you may be shopping there a lot more often because supermarkets don't carry a great selection of vegetarian items.

fresh veggies and fruit are good as well. most of my veggies are frozen though. the textured soy products (i.e. veggieburgers) are good but after a while it's boring

welcome to the meat-less world :-)Staples or must-haves for a vegetarian diet?
Good for you on changing to a vegetarian diet!!!! It may be a little difficult in the beginning, but after that, it'll be great.



I would suggest - brown rice. It goes with everything, and it's really good for you. It may take a time or two to get use to the taste, compared to white rice, but it is better and has more flavor. And of course plenty of fruits and veggies. I agree with the others - hummus and tofu are great.



Regarding weight loss - it depends on what you ate before, on how fast you will lose weight, but you definately will. But stay away from sugar and over processed foods, that can still be considered vegetarian.



Good luck! You will feel so much better making the change!!!



Debbie
First thing, get a really good vegetarian cookbook. I would keep black beans, veggie burgers, cheese, nuts-like almonds or pecans, and lots of fresh fruit and vegetables.

Talk to your doctor right away and see if he or she has any additional advice for you.

Losing weight might be harder as a vegetarian, but if you stick to lean protein sources like fish, soy, and beans, and eat a lot of whole grains/fiber, it is possible.

Good luck, and Happy New Year!Staples or must-haves for a vegetarian diet?
I always keep the folloeing on hand:



canned tomatoes

tomatoe paste

tomatoe sauce

canned beans...of any kind. I like to get the low sodium ones

dry beans

pasta

celery

onion

garlic

carrots

potatoes

Tofu....you can freeze it

Olive oil

Olives

Spices

Frozen veggies

Meat subs...like morning star products



With these items you can make a ton of things...



if you want some really great veg recipes try www.vegweb.com their recipes are delish. My fav is as follows:



Cheesy Pasta Bake



Ingredients (use vegan versions):



1 box Mori Nu tofu, extra firm

enough pasta to fill an 8x8 pan (hand full)

8 ounces of your favorite marinara

1/2 block of vegan gourmet mozzarella

spices: parsley, basil, garlic

optional: cayenne



Directions:



Cook the spaghetti halfway. You don't want it to be mushy once you bake it.



While that's cooking, drain the box of tofu and put it into a medium/small bowl. Squish with a fork into small pieces.



Add the parsley, basil and garlic (add more of the spices you like best). I mix in a lot of all three. Blend with your fork but don't squish the tofu into too tiny of pieces.



Then, grate your mozzarella. Use 1/3 to 1/2 of a block of vegan gourmet mozzarella. Put aside.



Drain pasta. Put the pasta into the pan. Add all of the tofu ricotta mix. Mix them together.



Now pour your pasta sauce on top of the pasta/ricotta mixture. Pour a little more sauce than you think, so it doesn't dry out.



Mix all three ingredients well. You can even put some of the extra ricotta on top, if you had any left over.



Once you've mixed the pasta, ricotta and sauce so that it's equally spaced in the pan, simply add the vegan gourmet mozzarella on top. Use as much as you like.



It's important to spray the top of the cheese with your Pam or other oil spray. This makes the cheese on top melt smoothly and have a golden color when it's done.



Bake on high, at least 400 degrees (even up to 500) until it bubbles. Don't be afraid to let it cook until it bubbles and starts turning brown.



Serves: 4



Preparation time: 30 minutes



As for losing weight I would suggest that you try to lay off the dairy, eggs, and carbs. Eating too much of any of those can make you fatter. Also be careful with meat replacment products...they tend to be high in calories. I suggest eating lots of fruit and veggies....without butter or fatty toppings. And of course exercise is always a good idea.





Good luck
It's not really the meat usually that causes weight gain (unless you eat alot of fatty meats). It's all the higher calorie, high fat refined stuff that does it.



Here are some things always in my pantry/fridge:



Vegetable stock

Diced tomatoes

Baby potatoes

Variety of frozen veggies

whole wheat pasta

whole wheat bread

brown rice

variety of beans