• Vegetarian protein sources include nuts, seeds, legumes (dried beans and peas such as lentils, black beans and garbanzo beans) and soy products such as tofu or tempeh. "Semi-vegetarians" may include fish and eggs in their food choices as well.
• If you don't use dairy products, choose soy-based alternates for milk, cheese and yogurt. Make sure these products are fortified with calcium, vitamin D and riboflavin for optimum health.
• Be wary of high-fat foods such as cheeses, butter, salad dressing and fried foods.
• Drink water as your primary between-meal beverage.
• Choose whole grains as much as possible to keep hunger at bay.
• Keep a written record of everything you eat and drink to get a better handle on your total food consumption, and identify where you want to make changes.
• Plan ahead for meals and snacks so you know exactly what you plan to eat. Last minute choices tend to be higher in calories and lower in satisfaction.
• Resist the urge to snack on fried chips, snack crackers and candy. Not only do they add unwanted calories, they don't provide any nutritional bonus either!
• Take a daily multivitamin-mineral supplement to fill in any nutritional gaps.

More Vegetarian Weight Loss:

• Introduction
  
• Breakfast
  
• Lunch
  
• Dinner
  
• Snacks
  
• Workout Ideas