Quick and Easy Vegetarian Diet Cheat Sheet
VEGETARIAN TYPE FOODS TO CONSUME-­‐ OK TO ORDER Vegan
Only plant based Flexitarian (semi-vegetarian)
Plant-­‐based foods Occasionally limited amounts of meat, fish, poultry Plant based foods, chicken, fowl, and turkey, stock and sauces made from poultry. Pollo Vegetarian
Pesco Pollo Vegetarian
Lacto Ovo Vegetarian
Plant based foods ,chicken and fish. Plant based foods, dairy products and cheese, ice cream, yogurt, milk, as well as foods made with these ingredients. They may or may not eat eggs. FOODS NOT TO CONSUME-­‐ DO NOT ORDER Meat, poultry, fish, milk, eggs, cheese, honey, dairy, meat based sauces and soups such as chicken, beef and fish Animal foods consumed in limited quantity red meat, pork, lamb and fish red meat, pork, lamb Red meat, fish, pork, lamb and poultry Pesce-Vegetarians
Plant based foods, fish Red meat, fish, pork, lamb and poultry Ovo-vegetarian
Plant based foods, Eggs Red meat, fish, pork, lamb and poultry , or dairy products Lacto Vegetarian
Plant based foods, dairy products such as milk, yogurt, and cheese. Raw Foods Diet / Raw Vegan
Any plant based food which has not been heated above 115 degrees F or 46 Celsius Red meat, fish, pork, lamb and poultry and poultry, as well as eggs and any foods containing eggs foods that have NOT been heated above 115 degrees Fahrenheit (46 degrees Celsius) Macrobiotic
Fruitarians
•
•
•
•
•
Plant based foods, whole grains, fruits and vegetables, Asian vegetables, such as daikon, sea vegetables, and seaweed. Occasionally fish Fruits, seeds, nuts, and other plant that can be gathered without harming the plant. tomatoes, eggplant, zucchini, and avocados; and seeds and nuts Sugar and refined oils Nothing that would harm the plant when picked Watch for those hidden meat-based ingredients in your discussions with the food source. Have them:
Read labels carefully on canned, boxed, or other prepared foods. That are ingredients of your menu selection
Make sure sauces and soups do not contain meat broth. A "Seasoned” indication on the label of an ingredient may be made with
meat products.
Other animal-based ingredients include honey, gelatin, whey, rennet, and sodium caseinate.
Check food derivatives for animal products
check for milk and egg ingredients
•
©Aviation Catering Consultants 2011 http://www.AviationCateringConsultants.com Vegetarian Recipes Asian Pear Salad with Fennel and Pistachios Serves 6-­‐ Vegan 4 Asian pears, cut into matchsticks, about 3 cups 1 bunch fresh watercress, trimmed about 2 cups 1 medium size fennel bulb, thinly sliced about 2 cups 4 green onions, sliced about 1.4 cup ¼ cup pistachios 3 Tablespoon fresh lime juice 2 Tablespoons vegetable oil Mix lime juice and vegetable oil, season with salt and pepper, toss all ingredients Summer Chopped Salad Serves 4-­‐ Vegan Blanch and ice bath chill: ¼ pound fresh green beans, cut into 1-­‐inch pieces 5 radishes, finely diced Add to lightly sweeten: Agave nectar Place raw in a bowl: ¼ English cucumber, diced 12 red and yellow cherry or grape tomatoes, quartered 2 ears Fresh corn, kernels cut off 1 avocado, diced 1 cup baby arugula or rocket 1 shallot, minced 1 teaspoon minced fresh basil 1 teaspoon minced fresh oregano Toss together with Vinaigrette: 1 TBSP. white wine vinegar ½ teaspoon agave nectar 3 Tablespoons olive oil Sea salt and pepper Lentil Vegetable Soup Serves 4-­‐ Vegan 1 Tablespoon olive oil http://www.AviationCateringConsultants.com ©Aviation Catering Consultants 2011