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How to Go Veg

Transitional Foods

Looking for vegetarian options to replace meaty old–time favorites? While whole foods—fruits, vegetables, grains, and beans—will always be the healthiest options, you will also find vegetarian meat analogues and non–dairy items. Some dietitians call them “transitional foods” because they can help you make that switch away from animal products to a healthier vegetarian diet.

Here are a few to get you started. Visit your grocery store or health food market to find other versions. Check the label to see how much fat, fiber, and sodium each contains.

FoodFat (g) Fat (g) in original animal product
On the breakfast Plate:   
Sausage:  
Gimme Lean
Smart Links
0
3.5
21
18
Bacon:  
Smart Bacon
Canadian Bacon
2
0.5
10
3
Ready–to Go:   
Tofu Scramble Pocket 614
Between The Bun   
Burgers:  
Boca Original
Garden Vegan
1
1
13
13
Hot Dogs :  
Veggie Dogs
Smart Dogs
Chick'n Patties
Riblets
0
0
6
5
14
12
13
12
Cold Cuts   
Veggie Bologna
Veggie Salami
Tofurky Slices
Country Ham Slices
1
0
3
0
18
14
3
2
Meat Replacers   
Ground Round 0.517
Meatless Meatballs 4.56
Steak Strips 017
Entrees  
Thai lemongrass Lemon Chick’n 814
Veggie Lasagna 316
Black Bean and Vegetable Enchilada 616
Bean and Rice Burrito 622
Veggie Chili 16
Creamy Butternut Squash Soup 29
Dairy Replacers   
Soymilk, light25
Soy Yogurt 33
Rice Milk, original25
Almond or Oat Milk33
Cheddar Cheese Slices 07
Vegan Parmesan12
Sweet Nothings—Mango Raspberry Frozen Dessert06
Sweet Nothings—Fudge Bar 03