How to Feed a Vegetarian in a Meat-Eating House [VIDEO]

Meal plan strategies for families navigating both meat and plant-based diets under one roof

Meal planning is never easy, especially when we consider the challenges of different family members having different food preferences.  One of the most common challenges many families we see in our practice are navigating is if someone in the home is vegetarian or vegan while the other family members consume animal foods. 

Read on for some tips on how to feed a vegetarian and approach meal planning in your household that also includes meat eaters. These ideas will also work well for flexitarians in general (vegetarians that occasionally eat meat, poultry, fish or other animal foods). 

Where to Begin  

Family meal planning and cooking for vegetarians and meat eaters can be approached in one of three ways: 

1. Plan simple basic meals that include the 3 things for balance (grains/starches, vegetables and/or fruits as well a source of protein) but ensure each of these items are cooked separately instead of mixed meals such as casseroles or one-pot meals.

2. Plan full vegetarian or vegan meals first and then add in a side of meat, poultry, fish, seafood, cheese or eggs at the end

3. Cook 2 separate meals (but for most people this is time consuming so perhaps consider starting with the first 2 options first whenever possible).

Vegetarian Meal Planning 101 

• If you are new to vegetarian meal planning be cognizant that it isn’t about what you are removing but instead what you are replacing. Removing animal foods from your diet does not provide adequate nutrition if you have not replaced these items with plant-based of foods rich in protein, iron, zinc, vitamin B12, calcium and omega 3 fatty acids.
• For a list of vegetarian protein choices visit our previous blog: How to Plan a Healthy Vegetarian Diet.
• For vegetarian meal ideas visit our previous blog: 20 Ways to Add More Protein Into Your Diet as a Vegetarian. 

Make Ahead Freezer Stashes 

• Invest in a slow cooker or pressure cooker and batch cook dried legumes (beans, lentils, dried peas) and freeze these in single or family size servings for a fast replacement to meat-based meal.
• Batch cook animal protein sources such as the items listed below and freeze in single or family size servings for fast additions to a vegetarian meal:   
• Sliced strips/cubes of grilled chicken breast  
• Slices of whole roast chicken/turkey 
• Slices of roast beef/pork/game 
• Slices of sausage/ham 
• Fish/seafood 
• Ground meat/poultry/bison 

3 Supper Meal Ideas for Vegetarians AND Meat Eaters

Looking for some ideas on how to put all of this together? Check out these ideas for tacos, bowls, and burgers  

•  Depending on the theme of your bowl and your families preferences, select a salad dressing such as a vinaigrette, ranch dressing, Asian stir-fry sauce, pesto etc. You can also include bowls of nuts/seeds or grated cheese/crumbled feta.
•  Add all of these bowls to the table and allow each family member to assemble a healthy bowl with the ingredients they enjoy. 

Need some power bowl inspiration? Try these general ideas and adjust as needed:

Cilantro Lime Chicken Bowls Recipe

Healthy Power Bowls

Greek Tofu Power Bowl

3. Burgers

• Prepare a vegetarian burger recipe such as one of the following (consider making double the amount your family needs and put half in the freezer for a busy day):

Easy Chickpea Burger

Veggie Lentil Burger

Spicy Tofu Burgers

• Prepare a meat/poultry burger recipe such as one of the following (consider making double the amount your family needs and put half in the freezer for a busy day):

Asian Chicken Burger 

Jerk Pork Burger 

Juicy Beef Burgers for the Grill

• Prepare a platter of your favourite burger toppings such as lettuce, tomato etc and place these, buns and condiments on the table and allow each family member to assemble their burgers. 

Learn more about meal planning and plant-based meal ideas: