more and more people are eating vegetarian food for at least some time. That's one of the reasons why I've created "recipes with or without meat." it's basically a vegetarian diet for people who like to eat poultry, fish or meat. In other words, it's flexible. It's published by the American Diabetes Association, so this book can incorporate it into any healthy eating program, whether it's diabetes, heart health or overall health. That's how it works: recipes are vegetarian. With simple adjustments, each food can be paired with or without poultry, fish or meat. The slide below contains recipes from "with or without meat" that include seven new dual-function recipes that you can create to meet the needs of vegetarians and non vegetarians using the same recipe at the same time.

Credit: Jackie Nugent

1. To change the taste, try white pepper instead of traditional pepper. This lovely adaptation is a bit sweet and spicy. Unsweetened apple juice and cinnamon provide sweetness, while Mexican pepper provides spicy stimulation. There is no paprika here, so it's not red. For lunch or dinner, you can combine a cup of coffee with a salad, enjoy a delicious and balanced lunch or dinner, or provide a bowl for tidying up the meal when you don't want to stain the edges. You can heat the peppers before they are cooked. If you like, put some shrimp on it instead of cheese. Calories per serving: 333

related: please refer to the complete formula and nutrition information in myplate

Credit: Jackie Nugent

2. When you need to control carbohydrates or total calories, but want noodles, using zucchini as noodles is a cooking skill. In this Asian style dish, it's fresh and filled. But taste, texture and beauty will bring you back to the recipe again and again. Use a zucchini and a yellow summer pumpkin to get the best results - especially in spring and summer, when these vegetables are at their best. In other seasons, try other carbohydrate friendly noodles, such as brandy noodles or bean noodles. If you're a beef lover, you can make this recipe with grass fed steak to turn the main course into a delicious meal. Each calorie: 287

related: please refer to the complete formula and nutrition information in myplate

Credit: American Diabetes Association

3. Florence grilled cheese sandwich a typical grilled cheese is usually made of American single cheese, which is a pasteurized cheese food, but you don't need to be satisfied with any real cheese less than 100%. On this classic sandwich, you'll find Gruyere, a naturally aged Swiss cheese, sandwiched between wholemeal breads (although you can use any 100% natural Swiss cheese). Add a soft egg and lemon spinach, and turn this basic grilled cheese into a large cheese. The high-quality protein in the egg and a lot of eye friendly lutein and zeaxanthin come from the egg and spinach. Enjoy any time of the day. You can also try a thin turkey burger instead of an egg. Calories per serving: 449

related: please refer to myplate for complete recipe and nutrition information

Credit: Jackie Nugent

4. One of the most unforgettable things about the Indian sweet potato and Maodou stew is its unique fragrance, which comes from your kitchen. Your taste buds will love this main course sized recipe. Even if you haven't become a fan of Indian cuisine, this inspired stew is a delicious starting point. Sweet, delicious cinnamon and warm, earthy coriander provide a global accent for big bites of sweet potatoes and unique addition of Maodou. Coriander goes beyond the general decoration and increases the fresh service time. To make this a meal, simply add cooked round chicken drumsticks to the stew. Each calorie: 243

related: please refer to the complete formula and nutrition information in myplate

Credit: American Diabetes Association

5. Breakfast tortillas in California are usually filled with greasy, saturated fat sausages and extra cheese, then wrapped in a huge processed "white" tortilla. This is not the case here. This tortilla is full of delicious ingredients that are good for you, including protein rich eggs, seasoned mushrooms, zinc Gallo, fresh coriander and rich black beans, all wrapped in a whole wheat tortilla for the whole grain. In addition, it also includes avocado and a proper amount of natural full flavor cheese, so you can enjoy the delicious food. Some natural poultry sausages can be added to meat lovers. Think of the tortilla as a full breakfast or "super food" after breakfast - it's great for traveling. Calories per serving: 441

related: please refer to myplate for complete recipe and nutrition information

Credit: Jackie Nugent

6. Avocado, onion and dill pie is just a French term meaning "open face sandwich". No matter what you call it, the most important thing is to eat it. The main ingredient in this recipe is Haas avocado, a nutritious fruit, which can let your body absorb more β - carotene, lutein and other fat soluble nutrients from the food it eats together, playing the role of "nutrition booster". On the top of the avocado layer, you can arrange the freshly baked sweet pepper in a ribbon like way. Attract attention and increase vegetable intake. If you want to increase the protein content, put smoked salmon on your tartar. If you like, you can add an egg on it. No matter which way you make the pie, it's a simple and delicious main course. Calories per serving: 216

related: please refer to myplate for complete formula and nutrition information

Credit: Jackie Nugent

7. Whether it's your first attempt or your 100th attempt, these Sichuan BBQ kebabs are excellent introductions to tofu. First, start with organic tofu, because it doesn't contain transgenes. Then quickly soak the tofu in the ginger sauce, stack it on the grill, bake until the caramel marks are formed, and sprinkle with fresh coriander leaves and sesame seeds.。 Tofu "Dad" will be a blow to all the senses in your next cooking. Replace tofu with chicken to change taste. Three kebabs per person for the party app or six for the main course. Calories per serving: 88

related: please refer to the complete formula and nutrition information in myplate

Credit: American Diabetes Association

8. Champagne Cobb Salad is one of the easiest ways to meet the needs of everyday vegetables. However, there are some nutritional problems in "building" them. Some people choose salads that are too low in calories for lunch, but forget to include any ingredients that contain high-quality protein, thus affecting muscle growth, reducing satiety and overall nutritional balance. Others, on the other hand, overload salads with all available calories - Bacon, fried onions, doughnuts and cream flavorings - and turn healthy salads into a bowl disaster. So this is the best of two worlds: a lean main course salad, which is important for taste, nutrition and satisfaction. Add grilled chicken or tuna fillet to make a meal. Calories per serving: 251

related: please refer to myplate for complete recipe and nutrition information

Credit: Jackie Nugent

9. The "cream" made of white bean paste, milk and a little olive oil is more suitable for your arteries than the cream. But the most attractive part of this delicious dish is the delicious and rich vegetables. The combination of eggplant, red onion and mushroom is a good one, although you can go with all kinds of seasonal vegetables - or just one. To add flavor, add the right amount of cheese to this recipe; to add fiber, you can choose whole wheat pasta. Spaghetti is a good way to transport vegetables, as in this recipe. Treat toasted pence as a perfect post exercise meal. You can add meatballs if you like. Add a little cinnamon and you'll get Greek style pain relief! Calories per serving: 436

related: please refer to myplate for complete recipe and nutrition information

Credit: Jackie Nugent

10. Curry sweet potato and rice salad

mix! Cream salads don't need to be based on chicken, tuna or macaroni; rice salads are fun. It's a simple main course with an international conspiracy. It's really versatile because you can serve it as a salad, appetizer or side dish. You'll use more yogurt instead of mayonnaise to add cream, and lots of delicious herbs and spices. You can caramelize onions before adding them to a cream salad to create another flavor and natural sweetness. This is a perfect stress-free cooking recipe because it can be made a few days in advance. In fact, after mixing a little in the refrigerator, the taste is more obvious. This is a delicious way to increase the intake of whole grains and vegetables. In order to increase the consumption of protein, just add the roasted chicken breast to the salad. Calories per serving: 294

related: please refer to the complete formula and nutrition information in myplate

Credit: Jackie Nugent

What do you think?

do you currently follow a more plant-centered diet? Why or why not? Do you have a challenging time preparing dinner because you prefer vegetarianism, but another member of your family prefers meat? Which form of these recipes are you most likely to try "with" or "without" poultry, fish or meat? Please leave a comment below and let us know.

correlation: 14 protein packed breakfast

Credit: George Doyle / Stockbyte / Getty Images