5 Easy Vegetarian Meals for Everyone - Healthy Meatless Recipes

by author Victoria Lynn
by author Victoria Lynn | Source

Meatless Meals Besides Salads

Meatless meals can be just as tasty as those meals loaded with meat. Your body likes variety, so giving it a meal without meat is a nice change that could be healthier, too, if you're giving it too much meat, a substance that is harder to break down.

I'm not a vegetarian, but I love eating meatless meals quite often. In the course of a day, I might have one meal with meat, maybe two, or even zero. I often have cereal or some form of eggs for breakfast, a salad perhaps for lunch, and maybe a burger, fish, or some type of chicken casserole for my evening. It varies, but I do like to mix it up.

Even those who eat meat recognize that our bodies only need a certain amount of protein per day. Often, meatless meals, at least one or two per day, can give us what we need.

Whether you're a vegetarian or someone just wanting a change from too many meaty meals, this article contains some great ideas for meatless meals . . . besides just salads.

Tasty tortilla wrap
Tasty tortilla wrap | Source
Look at all those goodies inside that wrap!
Look at all those goodies inside that wrap! | Source

Mexican Bean Tortilla Wraps

Mexican-style (or Tex-Mex) wrap-ups with flour tortillas are an easy, quick meal that I eat often. You can use corn or flour tortillas, but I find that flour tortillas are easier to use and tastier for uncooked wraps.

For protein, just open up a can or make your own refried beans. Spread the beans in the tortilla and add some grated cheddar cheese. After about 30 seconds in the microwave, add any of the following items:

  • chopped white, yellow, or green onions
  • shredded lettuce (I prefer Romaine, but any kind will do)
  • chopped tomatoes
  • sliced or chopped black olives
  • taco sauce or salsa--red or green (salsa verde)
  • sour cream (This is great for spreading on the tortilla as the last ingredient, providing an adhesive that will hold the wrap together after you roll it up.)

If you prefer a hot, meatless meal, make some meatless enchiladas in the oven. Try these fiesta enchiladas for flavor that pops in your mouth!

Experiment with hot enchiladas by layering tortillas (I find that corn cooks up better) with refried beans, cheese, onions, black olives, and enchilada sauce. Cook at about 350 degrees for 20 minutes or until tortillas brown and cheese melts. Serve with a refreshing salad. For burritos, spread refried beans into flour tortillas and bake until slightly browned. Top with salsa and sour cream.

The Basic Ingredients

Make your own sauce or buy a can or jar. Add extra ingredients as you wish.
Make your own sauce or buy a can or jar. Add extra ingredients as you wish. | Source

Easy Meatless Pasta Meals

Pasta tastes great with or without meat. I often make spaghetti without meatballs. Here are some tasty meatless pasta ideas:

  • Spaghetti without meat sauce. Choose canned or jarred spaghetti sauce (or make your own spaghetti sauce if you're ambitious!) Add your choice of onions, garlic, any color of bell peppers, black olives, and mushrooms. A very tasty meal.
  • Noodles with Alfredo Sauce--Boil egg noodles (or other) as directed, adding canned or homemade Alfredo Sauce. Add a vegetable or salad for a great meal.
  • Cold Pasta Salad--Boil egg noodles or elbow macaroni as per instructions. Add your favorites--black olives, green onions, red onions, bell peppers, tomatoes or more veggies. Add shredded cheese, if you want. Sprinkle with grated Parmesan for added flavor. Stir it all up with Italian salad dressing for a great flavor.

Omelet Meal

Filled omelet topped with salsa and sour cream.
Filled omelet topped with salsa and sour cream. | Source

Meals with Eggs

There are tons of meatless meals with eggs that you can make.

Read about 10 Best Ways to Make Eggs Recipes for veggie omelets, devilled eggs. scrambled, poached eggs, and more!

What are the best ingredients for omelets? This article also helps guide you in how to make an omelet into a meal by adding additional ingredients (many without meat) for many different kinds of omelets..

Love egg salad? Try these egg salad recipes for many ways to make it, mostly without meat.


Simple microwaved potatoes can be served with beans and another vegetable for a tasty meatless meal.
Simple microwaved potatoes can be served with beans and another vegetable for a tasty meatless meal. | Source

Potato Meals

The most obvious meal in itself with potatoes is the baked potato. Potatoes are easy and fun to load up with lots of ingredients, mostly veggies, along with some protein sources.

After baking your potato for an hour or so in the oven or just a few minutes on each side in the microwave (my preferred method), open it up to add your favorite ingredients:

  • butter (stick with the real stuff!)
  • green onions (or other types, but green are my favorite on baked potatoes)
  • shredded cheese, most likely cheddar
  • sliced black olives
  • steamed broccoli

Yum! Now, after you've chosen some of the above, add some protein if you'd like by adding:

  • chopped hard-boiled eggs
  • several Tbs up to half a cup of your favorite canned beans--chili beans, black or pinto beans, Western or Ranch-style beans, even kidney beans

Don't forget the sour cream! Chopped chives are a great addition, too. If you want other ideas on how to cook potatoes try these easy favorite ways to cook potatoes, many of which can be paired with beans and a side vegetable for a complete meal.

All kinds of beans!
All kinds of beans! | Source

What do you think about these ideas?

4.8 stars from 6 ratings of Meatless Meals

Meals with Beans

Beans are a cheap meal and great source of protein. Whether you like pinto beans, red beans, navy, or Northern beans (or more), beans are cheap, easy to make, and can be done a variety of ways.

After boiling or cooking beans in a slow cooker as instructed, you're ready for a great, healthy meal. In a hurry? Choose your favorite canned beans. Consider the following:

  • Fix a couple of cups of rice according to instructions. Serve on a plate topped with pinto, red, or black beans. Pour salsa on top for a tasty dish. Canned or fresh corn also makes a nice side dish for this meal.There are many side rice dishes you can make to go with beans.
  • Fry chopped potatoes and onions until tender, or bake sliced potatoes until softened. Serve with your choice of beans. For ketchup lovers, don't forget the ketchup for your potatoes. Spinach--canned or fresh--also makes a great veggie side dish for this meal.


Ideas for Meatless Meals

What are your favorite type of meatless meals?

  • Salads
  • Wraps or other meals with beans
  • Any kind of potatoes!
  • Pasta dishes
  • The versatile egg!
  • Other?
See results without voting

Amount of Protein in Meatless Meals

Here are some protein values for some of the ingredients in the recipes in this article:


Cheddar Cheese: 1 oz = 7 grams

Eggs: 6 grams per large egg

Cottage Cheese: 1/2 cup = 15 grams

Pinto and other beans: 1/2 cup = 7-10 grams

Potatoes: 3 grams

Sour cream: 1 Tbsp. = 1/2 gram

Broccoli, 1 large stalk, 7 grams

Rice, 1 cup cooked, 5 grams


I thought these numbers were very encouraging. Eat meatless meals and still get your protein!


More by this Author


Comments 58 comments

vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

Great hub! We eat a lot of quesadillas, eggs and beans. I guess we eat more meatless meals than I realized! It's so true that we all need a break from meat. Thanks for sharing.


LadyLyell profile image

LadyLyell 4 years ago from George, South Africa

These are just the type of meals I often prepare so thanks for sharing your ideas for meatless meals as some of these I haven't tried. Since not having a family at home and my husband and I retired quick and easy meals have become the norm. I think we all get into a habit when it comes to having meat with meals as though it's a MUST. Pasta recipes are my favorite when it comes to meatless meals. I promise to try out one of your suggested meals tonight.

Oh my, it's only 5am here in South Africa where I am at the moment and I'm already thinking of the next dinner. Well, maybe an omelette for breakfast will be a healthy way to start the day.

Enjoy your day!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

vespawoolf--Probably all of us eat more meatless meals than what we even think about. Thanks for the input!


Deborah Brooks profile image

Deborah Brooks 4 years ago from Brownsville,TX

I do the same Victoria a lot of the time i rather have just vegetables.. no meat.. love your hub

Blessings

Debbie


kelleyward 4 years ago

Great hub Victoria Lynn! I like having meatless choices throughout the week! We eat a lot of grilled wraps with veggies, eggs, and cheese. Yum! Off to make one now! Voted up! Kelley


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

5 am, LadyLyell--you get up early! It was getting late into the evening here when it was your 5 a.m.! Hope you had and enjoyed an omelet!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Hi, Debbie! It's nice to change up our meals, and I find those without meat often refreshing. Thanks for reading!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

kelley, I love any kind of wraps! Thanks for reading!


Jools99 profile image

Jools99 4 years ago from North-East UK

The wraps would be a favourite with me; I love salad and feta and olives with lovely iceberg lettuce and cucumber - yummy, perfect Summer food!

Voted up etc.


teaches12345 profile image

teaches12345 4 years ago

Wonderful recipe ideas and your suggestion to go meatless on occasion is one that would only help the body. We try to do this once a week and eggs and beans are on the list.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Jools--that combo sounds great!!! Yummy!


ktrapp profile image

ktrapp 4 years ago from Illinois

I like the idea of tortillas that are meatless; that never even occurred to me before, but with some beans and all the other good and tasty ingredients, you really don't need the meat. The thing about meatless meals too, is that they are usually very easy on the budget.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

teaches--Eggs and bean are one of the best substitutes for meat. Both are great sources of protein that are low-fat and healthy. Versatile, too. Thanks for the comment. Always wonderful to see you!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

True, ktrapp. Good point about it being cheaper without meat. I eat wraps without meat all the time. I love the refried beans and other ingredients!


Hyphenbird profile image

Hyphenbird 4 years ago from America-Broken But Still Beautiful

We are vegetarian, rapidly approaching vegan. Many people think they must eat meat to get adequate protein but that is not so. Thank you for these delicious looking alternatives.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Hyphenbird--I think that alternatives are good! Thanks for the input!


Ruchira profile image

Ruchira 4 years ago from United States

Well said indeed, Victoria.

Being a vegetarian I can vouch for the above information. You have nailed this hub with such profound research. I did not know about meat flavored pasta sauce...gotta try that.

Thanks! voted up and sharing it across.


Angela Brummer profile image

Angela Brummer 4 years ago from Lincoln, Nebraska

This is a great idea with some taste options! Thank you for taking the time to put this togather for us!


lovedoctor926 4 years ago

Excellent hub! The tortilla wrap looks delicious! The Omelet meal is making me hungry. I wouldn't mind eating one for lunch. A good meal is not a meal without some type of beans. Good source of protein and gives you lots of energy. The potatoes look good and the recipes that you have provided are simple. Thank you for sharing. I will bookmark this and give it a try.


weestro profile image

weestro 4 years ago from Virginia

Great hub victoria, thank you for the ideas. I've been eating less and less meat myself and will be sure to try some of your suggestions! Voted up and shared!


John Sarkis profile image

John Sarkis 4 years ago from Los Angeles, CA

Great hub Victoria. I'm not vegetarian and don't think I can ever be; nonetheless, I eat a great deal of vegetarian food and do enjoy it very much. I'll have to try these wonderful recipes of yours.

Voted up

John


AudreyHowitt profile image

AudreyHowitt 4 years ago from California

Great hub Victoria! Have you tried quinoa yet?? Good and good for you---


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Glad you enjoyed the hub, Ruchira! These meals are ones that I eat often. Thanks!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

You're welcome, Angela. Glad you like it!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Thanks for the feedback, lovedoctor. I love beans, too! A great food!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

weestro--Great to see you! Glad you liked the suggestions. Thanks for voting and sharing!


ripplemaker profile image

ripplemaker 4 years ago from Cebu, Philippines

I have bookmarked your hub and already writing this in my menu for this week. My favorite is the tortillas. :)


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

John Sarkis--I'm not a vegetarian, either, but I often eat meatless meals, too. Glad you appreciated the hub!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Audrey, I have tried quinoa that other people prepared but never think to buy it. I did like it! Thanks!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

ripplemaker--I love the tortilla wraps, too!


viking305 profile image

viking305 4 years ago from Ireland

I must admit that I love my meat too much to give it up. But I also like eggs and potatoes and when I can not afford meat these are great alternatives.

Fried eggs and chips is a great meal. Also I too like to make potatoes with cheese. Your meatless recipes are all very inventive and look tasty too.

Shared with followers and twitter. Voted 5 stars


alocsin profile image

alocsin 4 years ago from Orange County, CA

I'm a meat lover but sometimes I just want meatless alternatives like you've laid out. My favorite are the bean dishes. Voting this Up and Useful.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Thanks, viking for the comments and shares--and 5 stars! I, too, have no desire to give up my meat, but I do love eggs, beans, potatoes, and I do eat these meals quite a bit for a change. Glad you appreciate them, too. Thanks so much!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Me, too, alocsin. I love meat, but sometimes a change is nice. Yes, beans are great options! Thanks for reading and for the votes!


prasetio30 profile image

prasetio30 4 years ago from malang-indonesia

I love this hub. I am not vegetarian, but I also enjoy the vegetarian recipes. I always care with something related with health. Thanks for posting. Voted up and shared :-)

Prasetio


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Prasetio--I'm not a vegetarian either, but I love eating that way pretty often. Glad you like this hub!


Vellur profile image

Vellur 4 years ago from Dubai

Great hub and awesome recipes to try. These are highly nutritious too.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Good to see you, Vellur. Thanks for the comments!


cclitgirl profile image

cclitgirl 4 years ago from Western NC

MMM, I have a salad craving, and a bean craving. Yummy! Thank you for sharing these ideas. Pardon me while I get ready for a meatless dinner. :D


Peanutritious profile image

Peanutritious 4 years ago from Cheshire, UK

These sound gorgeous. I'm a vegetarian and these ingredients are going on tomorrow's shopping list!


Pamela Kinnaird W profile image

Pamela Kinnaird W 4 years ago from Maui and Arizona

Victoria Lynn, very good ideas in here! I'd never thought of spreading refried beans on a wrap. I like simple! Voting up and useful.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

CC--You go, girl!!


Angelo52 profile image

Angelo52 4 years ago from Central Florida

Great ideas. I like to go meatless for dinner once or twice a week. These ideas fit right in. Thanks for sharing.


yoginijoy profile image

yoginijoy 4 years ago from Mid-Atlantic, USA

I rarely eat meat anymore! I think as I age my body wants less and less of it. I will eat chicken once in a while. I am happy for ideas to keep the variety going--that can be a challenge for me.

Thanks for the ideas.


randomcreative profile image

randomcreative 4 years ago from Milwaukee, Wisconsin

I love how many different suggestions you've included here! Thanks for the great recipes.


J.S.Matthew profile image

J.S.Matthew 4 years ago from Massachusetts, USA

This is really great! I do like to eat meat but I am also a vegetable lover and I never thought about giving my body a break from eating meat. Great idea as it probably helps to clean out the body's intestinal tract. I love all these recipes and I am bookmarking on my browser for later. Well done Victoria! Up and shared!

JSMatthew~


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Peanutritious--Sounds good. Enjoy! I eat these options a lot.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Oh, yeah, Pamela, I'll put just about anything in a wrap!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Angelo--I go meatless a lot, too, though I love meat, too. Thanks for reading!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

yoginjoy--You're welcome! Hope you enjoy some of these ideas!


DzyMsLizzy profile image

DzyMsLizzy 4 years ago from Oakley, CA

Good of you to add the protein chart. "But where do you get your protein," is one of those tiresome questions we vegetarians are constantly answering. My stock answer is, "Everything has some protein, and you don't need a ton of it--that's hard on your kidneys!"

Your recipes sound delicious...some of them similar to my own favorite meals. Great job, voted up, awesome and shared.


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Thanks, random! And you're welcome!!


Sunnie Day 4 years ago

Wonderful ideas Victoria..Thank you!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

Thanks, JS Matthew. Glad you approve. Good to see you again!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

DzyMsLizzy--Thanks for the input. You make great points!


Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA Author

You're welcome, Sunnie! Thanks for the read and the comment!


lovedoctor926 3 years ago

These vegetarian meals look delicious. I like Bush's baked beans. up and awesome.


Victoria Lynn profile image

Victoria Lynn 3 years ago from Arkansas, USA Author

lovedoctor--I eat lots of vegetarian meals, even though I'm quite the carnivore as well! Thanks for the votes!

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