When you’re out and about on vacation or spending time with friends and family, it’s important to make mindful choices about what you eat. With a bit of preparation and creative thinking, it’s possible to find healthy and delicious options while eating out.

One key strategy is to look for water-rich, fiber-rich, and nutrient-dense whole plant-based foods at least 70% of the time. By focusing on these types of foods, you can help maintain a healthy weight and avoid getting sick.

If you’re vegetarian or vegan, Indian cuisine offers some excellent options, including Chana Masala, Saag Paneer, Aloo Gobi, Vegetable Biryani, Dosas, Palak Paneer, Dal Makhani, and Chole Bhature.

Alternatively, for more general vegetarian options, you could consider a veggie burger made from lentils, beans, or vegetables; falafel served in a pita with vegetables and hummus; a vegetarian stir-fry with a variety of vegetables; a classic Margherita pizza; a comforting grilled cheese sandwich; vegetarian sushi rolls made with ingredients like avocado, cucumber, and sweet potato; lentil soup, and veggie tacos filled with beans, vegetables, and salsa.

By choosing these types of healthy and nutritious options, you can enjoy your time out while still maintaining your health goals.

Here are some additional vegan options to consider:

Buddha Bowl – A colorful and nourishing bowl of vegetables, grains, and protein sources like beans or tofu.

Vegan Pad Thai – A Thai noodle dish made with a tangy, sweet, and savory sauce, vegetables, and sometimes tofu.

Lentil Curry – A flavorful Indian dish made with lentils, spices, and vegetables, often served with rice or naan bread.

Vegan Sushi – Sushi rolls that are filled with vegetables like avocado, cucumber, and sweet potato.

Veggie Wrap – A wrap made with fresh veggies, hummus, and sometimes falafel or tofu.

Vegan Burrito – A burrito filled with beans, rice, veggies, and sometimes tofu or tempeh.

Vegan Chili – A hearty chili made with beans, vegetables, and spices.

Vegan BBQ – A plate of grilled veggies, corn on the cob, and plant-based protein sources like tempeh or tofu.

plant-based protein sources


What does it mean to be vegetarian? 

Being vegetarian means abstaining from meat, including poultry, fish, and seafood. Vegetarians typically rely on plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds for nutrition.

Are vegetarian options always healthy?

Not necessarily. While vegetarian options can be beneficial, it ultimately depends on the ingredients and cooking methods used. Deep-fried foods, processed snacks, and sugary desserts can still be vegetarian but may be better choices. It’s vital to prioritize whole, unprocessed foods and mindful portion sizes for a balanced and nutritious vegetarian diet.

Can vegetarians get enough protein? 

Vegetarians can meet their protein needs through plant-based sources such as beans, lentils, tofu, tempeh, seitan, quinoa, and nuts. Vegetarians can ensure they obtain all the essential amino acids their bodies need by incorporating various protein-rich foods into their diet.

Are vegetarian options more expensive when eating out?

The cost of vegetarian options can vary depending on the restaurant and location. In some cases, vegetarian dishes may be priced similarly or lower than their meat counterparts, mainly if they feature affordable ingredients like beans or grains. However, specific vegetarian options that use specialty ingredients or are labeled “plant-based” may be priced higher. It’s advisable to check the menu or inquire with the restaurant beforehand.

Can vegetarians find options at all types of restaurants?

Yes, most restaurants offer vegetarian options or can modify dishes upon request. It’s helpful to check the menu online or call ahead to ensure suitable choices are available. Even if a specific word is not listed as vegetarian, restaurants are often accommodating and willing to adjust to accommodate dietary preferences.

Is it necessary to take supplements as a vegetarian? 

A well-planned vegetarian diet can provide all the essential nutrients without needing supplements. However, some nutrients, such as vitamin B12, iron, zinc, and omega-3 fatty acids, may require attention. It’s advisable to consult with a healthcare professional or registered dietitian to assess your specific nutritional needs and consider appropriate supplementation if necessary.

Vegetarian Food Options when we Eating Out

In conclusion,

Incorporating vegan options into your meal choices while eating out can benefit your health and overall well-being. By choosing vegan meals, you can ensure you consume various plant-based nutrients, such as fiber, vitamins, and minerals, essential for maintaining good health.

Rajesh Chotalia is a seasoned pharmacist with over forty years of experience in the health and wellness industry. He is passionate about holistic medicine and its application to mental and physical wellness.

With experience in Tony Robbins Seminars, Stephen Covey’s Seven Habits of Highly Effective People program, and Landmark Forum, Rajesh incorporates these modalities into his coaching practice to help people achieve their goals. 

He does not promote any specific products, services, or individuals, focusing instead on using food as medicine to achieve lasting wellness.

Rajesh provides complimentary coaching to help you achieve your health and wellness goals and attain vitality and optimal health. Please contact him to learn more.

Connect with Rajesh Chotalia on Instagram @shlcommunity 

For inquiries and further information, you can reach out to Rajesh via email at simplehealthyl@gmail.com