The ideal vegetarian diet is typically higher in fiber and antioxidants and lower in saturated fat. However, you don’t have to go completely meat-free to reap the benefits. Strive for a meat-free meal two to three times per week. Changing up your usual eggs for a tofu scramble at breakfast is a great way to kick-start your day and control hunger. Here are some tasty substitutions you can apply to our "14-Day Clean Eating Meal Plan" in the Sept/Oct 2009 issue to make it completely meat free. Just be sure to make a few changes to the September/October 2009 grocery lists before you head to the market!

SWAP	CHOOSE
Bison, turkey or chicken burgers	Vegetarian, soy or black bean burgers
Skim milk	Low-fat and unsweetened almond, rice or soy milk
Buttermilk in Walnut Blueberry Banana Bread recipe	Pour 1 tbsp lemon juice or white vinegar in a cup. Add about 1 cup low-fat, unsweetened milk of choice. Let stand for 5 minutes
Whey protein powder	Soy, hemp or pea protein or silken tofu
Shrimp in Thai Coconut Shrimp recipe Red meat, chicken and deli meat in sandwiches and wraps	Seitan or extra-firm tofu, crumbled or sliced
Halibut, tuna or eggs	Firm tofu, whole or crumbled
Red meat Chicken in Mediterranean Calzone recipe	Tempeh
Ground beef, turkey or chicken	Tempeh or firm tofu, crumbled, or beans