Tofu and Tempeh

• Tofu and tempeh are soybean products popular among vegetarians for their versatility and protein content. Tofu can be used to make "egg" scrambles, "egg" salad, stir-fry and vegetarian sushi rolls. If you don't like the plain variety look for seasoned or baked tofu. Tempeh is more meaty and flavorful than tofu, and it soaks in flavors like a sponge. Try it in chili, sloppy joes, stir-fry and Indian curries. It is also great placed in a sandwich with all your favorite fixings such as mayonnaise, lettuce, tomato and onion. Grill or toast the tempeh first for best results.
  
  

Substitutes

• Even regular grocery stores now offer several brands of veggie burger, veggie sausage and other veggie "meats." Your local natural market will likely have an even greater variety in both the frozen and refrigerated section. These products are made out of soy protein, wheat protein (seitan), mushrooms, vegetables, brown rice or sunflower seeds. Substitutions have come a long way, but don't be discouraged if some of your early recipes or store-bought products are disappointing. When you become a vegetarian, you replace a significant portion of your diet. Experiment broadly to find what you like. Even if you ultimately choose to add meat back into your diet, it would be surprising if you did not continue to include some new vegetarian favorites.
  
  

Sandwiches

• There are many vegetarian sandwiches you can pack for lunch. Coarsely mashed chickpeas make a great base for a sandwich spread, as does crumbled tofu or tempeh. Vary the spices and chopped vegetables to make slightly different spreads each time. Another vegetarian favorite, even among meat-eaters, is hummus (made from chickpeas and sesame seed paste). Add pitted olives, crumbled feta, bell pepper and pea shoots or sprouts for a super-healthy sandwich or wrap. Avocado and tomato also make a good sandwich, but this one will taste better if made fresh. If you're short on time, you can always rely on the old peanut butter and jelly sandwich. Try almond, cashew or walnut butter with sliced banana or fresh berries for a variation.
  
  

International Cuisine

• Many of the world's finest cuisines rely heavily on vegetarian recipes. Experiment with the wide array of vegetarian dishes and rich spices from places such as India, the Middle East, Thailand, Turkey and Greece--and laugh when your incredulous friends ask you what you eat. Better yet, share the secret by inviting them over for a meatless dinner.