I have always struggled with a conflict over eating meat. I went vegetarian for about five years, and I put on a lot of weight especially during pre-menopause. So I began eating meat again, but I could not lose the weight I gained. I have even become diabetic. Is there a way for me to go back to a vegetarian diet safely, and without gaining weight? – Peggy

If by “safe” you mean without danger, then YES. If by “safe” you mean without gaining weight, I believe so. How you go about achieving a meat-free diet makes all the difference.

Not knowing your previous approach, I’d suggest you limit cheese to no more than 1 ounce per day. Many vegetarian dishes can be high in this calorie-loaded dairy food. Nuts and seeds are important for their mineral, vitamin E and protein content. But they are high in fat and you’d do best to limit them to ¼ Cup daily.

What are vegetarian things I can eat that contain a lot of protein?

So what should you eat? Vegetables, beans, eggs, whole grains, low-fat dairy, and fruit, focusing on the first two. They should be present at almost every meal. This will guarantee a sufficient amount of protein and fiber, both critical to weight loss. The carbohydrates they contain are complex versus the simple sugars in fruit and milk products.

Since breakfast may be the trickiest meal to work vegetables and beans into, I offer some unique suggestions using canned (rinsed & drained) or precooked beans:

• Sautéed spinach, poached eggs, and roasted or sun-dried tomatoes layered atop whole grain toast, topped with Cannellini beans.

• Egg scramble with bell peppers, onions and chilies, served with pinto beans and salsa on a corn tortilla sprinkled with cilantro.

• Sweet potato and black bean cakes (like mini burger patties), generally made with egg and precooked quinoa, seasoned with cumin and green onion.

Watch out for convenience foods (energy bars, vegan snacks, frozen items) that may be dense or rich, albeit vegetarian. Start with your own fresh ingredients for the best meat free dishes for you. Think of everything you prepare as custom made for Peggy by Peggy!  – Debbie J., MS, RD

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.