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Dining out can certainly form part of a balanced Flexitarian Diet – so long as you opt for the healthier options and stick to the challenge (2 x vegetarian meals and 1 x meat based meal).

It is often assumed that all vegetarian meals are automatically healthy. However, this isn’t necessarily the case. Take hot chips for example – a vegetarian option – but certainly not the healthiest.

There are however a bunch of vegetarian meals for each cuisine that are generally considered healthy choices.

We’ve compiled a list of preferred vegetarian meal choices and vegetarian meals to choose sparingly that you can refer to when ordering at a restaurant!

 

Thai

Preferred Vegetarian Choices:

  • Steamed spring rolls
  • Tom yum soup
  • Salads e.g. papaya salad
  • Stir fry with tofu, vegetables and brown rice
  • Pad thai with extra vegetables
  • Vegetable curry with tofu, extra vegetables and brown rice

Choose Sparingly:

  • Deep fried entrees (e.g. spring rolls, money bags)
  • Satay dishes
  • Fried noodle dishes
  • Fried rice

 

Japanese

Preferred Vegetarian Choices:

  • Tofu or vegetable brown rice sushi
  • Edamame
  • Miso soup
  • Tofu poke bowl
  • Seaweed salad
  • Brown rice
  • Miso eggplant
  • Nori seaweed
  • Agedashi tofu

Choose Sparingly:

  • Tempura vegetables
  • Fried noodles
  • Sushi with fried fillings

 

Chinese

Preferred Vegetarian Choices:

  • Broth based soups
  • Steamed entrees (e.g. dumplings)
  • Vegetable noodle soups
  • Steamed veggies with tofu
  • Vegetarian san choy bow
  • Stir fried combinations e.g tofu with vegetables
  • Stir fried egg noodle dishes with added vegetables
  • Tofu in oyster sauce, black bean sauce, garlic and ginger
  • Chinese eggplant with garlic sauce
  • Mixed vegetables

Choose Sparingly:

  • Deep fried entrees (e.g. spring rolls, fried wontons, dim sims)
  • Fried rice
  • Fried tofu
  • Vegetable tempura dishes
  • Crispy noodle dishes

 

Indian

Preferred Vegetarian Choices:

  • Vegetable entrees
  • Wholemeal chapatis
  • Vegetarian curry dishes with a tomato based sauce e.g. rogan josh
  • Lentil, chickpea or vegetable dishes e.g. chana, lentil dahls, cauliflower
  • Indian salads
  • Basmati rice

Choose Sparingly:

  • Deep fried fishes (e.g. samosas)
  • Deep fried vegetables
  • Naan bread
  • Deep fried papadums
  • Cream based curries

Vietnamese

Preferred Vegetarian Choices:

  • Broth based soup with vegetables and tofu (e.g. pho)
  • Rice paper rolls
  • Salads (e.g. vermicelli salad)
  • Bahn Mi
  • Brown Rice
  • Mixed vegetables

Choose Sparingly:

  • Deep fried dishes (e.g. spring rolls)
  • Vietnamese iced coffee
  • Cream based dishes

Mexican

Preferred Vegetarian Choices:

  • Bean chilli con carne
  • Vegetarian burrito bowl
  • Vegetarian burrito
  • Guacamole
  • Bean-based dishes

Choose Sparingly:

  • Enchiladas
  • Sour cream
  • Loaded fries
  • Nachos/corn chips

 

Italian

Preferred Vegetarian Choices:

  • Sourdough bread
  • Pasta with tomato based sauces with vegetables or legumes
  • Thin crust pizzas with plenty of vegetables
  • Vegetable based dishes
  • Salads
  • Vegetable soups

Choose Sparingly:

  • Garlic or herb bread
  • Pasta with cream or butter sauces
  • Risotto
  • Creamy soups
  • All fried dishes

 

Pub Food

Preferred Vegetarian Choices:

  • Salads
  • Tomato-based pasta
  • Vegetable based dishes
  • Roast vegetables

Choose Sparingly:

  • Hot chips
  • Deep fried dishes
  • Ceasar salad
  • Burgers
  • Nachos

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