Dawn, our vegetarian healthy habits coaching client, has sure taught me a thing or two about commitment. During our first session, I learned that she dropped 75 pounds in one year (and three days, but who’s counting?) by making up her mind to do it.

After she made up her mind, she made a significant change: she bought a "Body Bugg," a device that she used to measure calories in, calories out. She counted so that she could keep a daily deficit of 1000 calories, and watched the pounds leave her frame at a sensible 1 to 1½ pounds per week.

This month, she committed to vegetarian eating two days per week. She did it the way she does things: she made up her mind. Which is glib, but true. And when I pressed, she shared these tips for how to not only do it, but enjoy doing it:

1. If you don't like it; don't put it in your mouth. While some love tofu, others don't, and Dawn falls into the latter camp. Tofu is often associated with a vegetarian lifestyle; after all, it's an easy-to-find lean protein that's a simple substitution for more popular meats. Yet there are negative associations with tofu and a vegetarian lifestyle as well as in...tofu is all you get to eat! Dawn and I agreed from the start that tofu would not be a part of her repertoire; there's a big world of protein out there, from beans and legumes to nuts and dairy; we set out to find non-tofu options. 

2. Grab your passport. Dawn likes to cook, and there are plenty of cultures around the world who use a lot less meat than we do in the USA. Our first week, we took a trip to Mexico with Stuffed Poblanos and Enchiladas. Next, we visited France (Lentil Salad), and Italy (Basil Pesto). Week three was Greece with a sundried tomato pesto and feta pasta, and for our final week, we journeyed to India, a country well known for their vegetarian flavors. If you step away from traditional American cooking; a variety of interesting vegetarian options will present themselves.

3. Remember texture. In addition to flavor, texture plays a big role in our food satisfaction, and Dawn was keen to that. Dawn still wanted to chew, so she played with new ingredients like wheatberries and quinoa. She was surprised and delighted by the texture of the wheatberries; chewy and (let's just say it) meaty. Quinoa has that perky little pop that's also fun. Since Dawn decided against meat substitutes like tofu, tempeh and seitan, she played with proteins that she could rehydrate like beans and grains, which were less expensive and gave her more control in the kitchen.

4. Substitution, ref! "Don't discount a recipe just because it has two to three ingredients that you don't like. Be willing to put something else in there," says Dawn. And she lived it; we rarely found a recipe where Dawn liked (or could find) all the ingredients, so she subsituted. She had fun, felt creative, and made food that she liked. 

5. Share with your friends. "It's one thing to make something and like it myself, it's another to see someone else's reaction," says Dawn. In addition to sharing meals with her partner (who has been a big fan of Dawn's vegetarian cooking this month), she's been sharing some of her creations with a work colleague who is a full-time vegetarian, and a bit bored with her repertoire. Dawn's friend has enjoyed loved the food that Dawn has shared; and that has fed Dawn in a completely different way.

Thank you Dawn, for a delicious month of vegetarian eating. Next up: Go Fishing!

By: Amy Miknis

I grew up on a farm. A cattle farm. In fact, at this moment, my parents have about 20 cattle roaming around the pasture behind the house I grew up in. (They belong to a farmer down the road, and my dad boards them every summer. Dad gets his pasture grass eaten and kept manageable without having to mow, and the farmer gets great grass-fed beef.) So, going meatless one meal a week was only something we ever really did during Lent. My dad is a real meat and potatoes guy, and that's how his family ate, too. Getting "enough protein" to me was always some sort of meat, but that has definitely changed.

My husband and I have been enjoying working more vegetables, beans, and whole grains into our meals. We still feel full and satisfied even without the previously obligatory meat on the plate. We are definitely throwing beans into many more dishes and trying new recipes. I'm a teacher, so over the summer I have more time to spend on each evening's meal—rather than needing to throw together something quick when we both get home from long days at work. It's been great fun to take time and experiment with new recipes and ingredients.

I started making my own hummus to use for snacks, something we had previously only bought at the store. I love being able to make my own versions, playing around with different spices and add-ins. We either dip in our CSA veggies or I bake up some pita chips using whole grain pitas for a satisfying snack. Cheese sticks and almonds (I'm partial to the cinnamon roasted kind) are also delicious ways to make sure you get enough protein during the day.

Some of our favorite dishes have been when we've really been able to use a lot of our CSA veggies. Grilled vegetable lasagna, complete with homemade ricotta—I told you I love trying new things over the summer!—was a knock-out dish! It would also be easy to prep on a weekend for easy-to-reheat meatless lunches all week. We've also found that canned beans can be tossed in to nearly anything as a quick way to add in protein and round out a meal—salads, pasta, rice dishes, even pizza, the list goes on and on.

Beans also work well with many different ethnic foods, which we like to try cooking for ourselves at home. I've made some Indian spiced chickpeas, which were great with a saffron rice and naan. One of Zach's favorites was a black bean burger we made. I served it along with oven fries using some of the many potatoes we get from our CSA each week. He hasn't yet gone in to check his cholesterol, but his yearly appointment is in September, and I expect his numbers to drop!

See More: Cooking Light's full collection of Healthy Vegetarian Recipes

Though I’m not vegetarian, I consider myself a meatless master. I rarely cook meat at home—with the exception of browning some ground beef or turkey for soups or throwing some salmon into a grill pan—and I only order it at restaurants when I know the source is local and/or humanely-raised, so this month’s challenge to go meatless was pretty easy for me. I decided my personal challenge would be to expand my repertoire into different protein sources.

My goal: To make friends with tofu. I had (perhaps unfairly) prejudged tofu as a squishy sponge of a thing that just sat on my plate and quivered at me. And it involves many decisions: What type do I buy—silken, firm, extra firm? Do I have to drain or press it? Why are you so high maintenance, tofu? Silly, maybe, but I think it stemmed from one hippy potluck dinner in college too many.

It was time to make peace. So I searched for a recipe that incorporated lots of flavor and got away from the slap a brick on a plate method. Here’s an oldie but goodie, Sesame Tofu Stir-Fry Over Rice. The “meaty” mushrooms and nutty, crunchy sesame seeds balanced out the tofu’s texture and served as training wheels for my tofu-phobic self. It’s going into rotation. And here’s an option for a tofu-riffic brunch or breakfast-as-dinner, Hash Browns (ed note: you had me at Hash Browns) with Italian-Seasoned Tofu. So have I been reborn as a tofu lover? Honestly, I’d still rather reach for a grain or something else, but I now view it as a well-meaning acquaintance vs a tasteless enemy.

What are your tofu secrets? Do you have a go-to brand? Here are our tofu taste test award winners.

See More: Our full collection of Healthy Vegetarian Recipes

By: Tiffany Vickers Davis, Assistant Test Kitchen Director

I have a common problem at my home: My family equates “meat” with “meal.” We cannot seem to have one without the other. In the past year we have tried to pass on the meat, but more often than not, the whole family is not satisfied and runs to the fridge for some leftover meat item.

Our solution: Half the amount of meat at meals and add a bean dish. Though we are not huge bean lovers, we have found some tasty options on Myrecipes.com that help us maintain our protein level and keep us full. Our most recent favorite: Black Eyed Pea Cakes with Adobo Cream. In addition to having less meat at the meal, my husband took the remaining cakes to work for lunch the following day and was very satisfied.

If a bit of a ruse is necessary to maintain peace at your table, opt to slice, shred or chop the meat in your less-meat dishes. The picky eaters will have their meat illusion and you will have a healthier does of mealtime satisfaction.

By: Jane Boutelle 

It turns out that summer is a really good time to experiment with vegetarian meals. Today, for example, I picked up my bi-weekly box of produce that I get through a share in a local farm CSA  (Community Supported Agriculture). Between sweet corn, fat red tomatoes, fresh herbs, and greens, I have a great start. I’m starting to get the hang of how to round out the rest of a meal without relying on meat. I found a simple recipe for fresh salsa, which was just the topping my cheese omelet needed. Add in some sweet corn and a salad, you have a very satisfying meal.

I’m also enjoying experimenting more with beans. Black beans, cannellini beans, pinto beans, garbanzo beans, kidney beans—you get the idea. I’ve tried them in salads, chili, pasta, and more. The texture is pretty satisfying, too. 

Now don’t get me wrong—I’m still enjoying seafood, chicken, and occasional red meat. But at least one day a week (and lots of meals in-between), I’m feeling good about going meatless. 

I haven’t convinced my husband, although he’s supportive of whatever I do. But the kids seem okay with going along for the ride, and I think they’ll expand their food horizons as a result. We’re on a good path. I just need to keep collecting recipes.

Dawn is not only meeting our Vegetarian Healthy Habit goal, she's exceeding it by going vegetarian two days per week. She reported back that she loved last week's Pasta with Sun-Dried Tomatoes and Feta Cheese (and so did her partner!) and enhanced it by adding olives and roasted eggplant (which she cubed, tossed with olive oil and garlic powder and roasted at a high temperature).

When I asked what she's enjoying most about this project, she said, "The most fun thing is trying things I haven't tried before and feeling comfortable tweaking recipes." Sometimes when we get bored with our home cooking, we just need a reason to try something new. There's plenty of non-veg recipes out there, but can we remove the chicken, beef or pork, and still get wonderful flavor?

Sure we can!

In fact, many cultures around the world cook with more vegetables than we do, using meat as a seasoning. The first week Dawn played with Mexican flavors (enchiladas, chiles rellenos), and last week we enjoyed French-inspired cold lentil salad, and a Greek pasta. This week, Dawn is keen to play with whole grains like quinoa and wheatberries, and for that, we're grabbing our passports and going abroad again.

Vegetarianism is widely practiced throughout India, and Indian cooks are known for their use of spices, and vegetables and pulses. Whole grains? Not so much, but I had a feeling with a little poking around cookinglight.com and the Internet in general, someone has fused Indian flavors onto the whole grains Dawn wants to explore.

A few of our favorite whole grain recipes with Indian flavors:

Curried Quinoa with Cucumber Mint Raita and Indian Spiced Grilled Baby Squash

Indian Style Tofu and Cauliflower with Chutney

Curried Wheatberry Salad

Toasted Farro with Roasted Vegetables and Fennel and Butter Beans (ok, not so Indian...but very delicious-sounding and Dawn loves Butter Beans)

How's your vegetarian month going? Isn't it just wonderful eating this time of year? And the next few months get even better...

By: Brandy Clabaugh

Going meatless. Those are words I never thought I would say. Even if for only one day a week, it was never something I gave much thought to. I grew up in Ohio, and meat was present at almost every meal. We were a family of hunters and ate everything from basic venison to exotic kangaroo. Meat was the star.

I had friends who said to me, “What’s the big deal? It’s one meatless day.” I understood their statement, but I did not necessarily agree with them. I had seen them take the meat out of their diet and substitute it with heavily processed soy products. Something I was not about to do. If I wasn’t going to get my protein from meat, I wanted to make sure I was getting it from a natural, non-processed source.

Since I knew I was ready for the meatless challenge, I jumped at the opportunity to work with Cooking Light. I have battled with weight all my life, and I wanted to reach outside my comfort zone and give something new a try. Not just rely on meat.

Honestly, it hasn’t been as hard as I thought it was going to be. I have learned to incorporate all my CSA (Community Supported Agriculture) vegetables into my bean and grain dishes and pumped out a few fantastic meals. One of my favorite lunches is a quick and easy quinoa tabouli, and for dinner we have become big fans of pesto. Pesto can be customized in so many delicious and fun new ways. I have made everything from garlic scape pesto to an earthy beet green and hazelnut pesto. It’s perfect served over whole-wheat pasta and even better on vegetarian pizza.

Another change I have noticed is my general thought towards meat. I do not automatically gravitate towards having to include it in my daily meals. I have started making meatless dinners without even thinking about it. It’s an amazing change that I’m really enjoying. My opinion on vegetarian eating has completely changed. It’s not just about eating tasteless salads. It’s about eating flavorful dishes that combines grains, beans, and vegetables for the perfect balance of flavor and deliciousness. 

Read Brandy's blog, Nutmeg Nanny, and keep up with her progress as she learns to go meatless, here.

Aw, Dawn. I gave you a bum steer on the vegetarian cooking thing. But hopefully that can be a preventative lesson that can save other folks some time. Read on...

We were so excited to cook vegetarian that we opted for a weekend of vegetarian eating instead of just one day. We picked delicious dishes that harkened back to your pre-weight loss favorites, removed the animal protein and filled them with grilled veggies and protein.

And then, between rehydrating beans, stuffing enchilados and poblanos, the cooking seemed to go on forever. You usually spend a couple hours cooking on a weekend, but this vegetarian commitment took six hours. Now that is no way to introduce a brand new Healthy Habit.

So here are some thoughts, moving forward, to optimize and speed your vegetarian cooking:

1. LEFTOVERS ARE FOR STUFFING

Frittata, ravioli, enchiladas: what do they have in common? They are all dishes that taste best when another cooked ingredient is incorporated with them. Frittatas are much better with a little precooked caramelized onions, peppers, and roasted tomatoes. Ravioli, stuffed with a little roasted pumpkin, is just devine. Enchiladas, filled with queso fresco, grilled corn and zucchini? A modern marvel. But making those fillings turn a simple dish into a time-consuming one. When you make roasted vegetables, always make more than you need. Then use those vegetables to "fill" another dish. Starting from scratch make these simple dishes far more difficult than need be.

2. REHEAT BEANS ONE BAG AT A TIME

Dried beans are my choice for many reasons; economically, they cost less than canned. Their flavor can't be beat; a rehydrated bean is as depthful as your cooking liquid; I like to add sprigs of fresh thyme, rosemary, garlic, onion and bay leaves to mine. Rehydrating beans takes one hour after an overnight soak, but it's a back burner item. Simple.

But even so...it's easier to open a can. Unless you make a habit of rehydrating your beans, and always have them in the fridge. I made a bag of garbanzos last week; I turned them into a delicious bean dip, they supplemented my salad; I tossed them with pesto and roast peppers and enjoyed them as a main; even my fiance used them to make a soup, and even incorporated that delicious cooking liquid!

So if you're looking for good protein, keep some beans (in their cooking liquid) in your fridge. They're tasty, cost effective, and right there when you need them.

3. CASSEROLES: POPULAR FOR A REASON

Look, casseroles have lost their sex appeal in the last few decades, but "covered dishes" have been a staple for a reason. They feed a crowd. And if you're not cooking for a crowd, you can take the leftovers and freeze them. Whenever I cook, I cook far more than I need, and the next few days are a breeze as a result. And there is no better frozen food that the food you've made from scratch. If you're going to cook, make the next meal that much easier.

This week, Dawn is trying three new recipes: a superfast recipe from Cooking Light: Pasta with Sundried Tomato Pesto and Feta Cheese. But Dawn wants to add in a little something special, so she's going to try some charred eggplant, or some sugar snap peas. These can cook concurrently, adding no extra time.

She's also going to try this Lentil Salad. I'm a big fan of cold lentil salads in the summer, which Dawn has never tried, though she loves lentil soup. I think she's going to be smitten.

And last, Dawn is returning a pre-weight loss favorite to the repertoire: Ratatouille with Swiss Cheese. She moans just contemplating this old favorite. But the swiss cheese makes her nervous, calorie wise, which means it's time to visit a cheese shop and find their more assertive cheese; a little will go a long way, and she'll make the most of vivid flavor without adding too many additional calories.

I am thrilled to introduce you to our August "Go Vegetarian" coaching client, Dawn.

Dawn has done something that many think can't be done. A few years ago, she completely changed her body by changing her habits. After spending two decades in the 200-pound range, Dawn had a wake-up experience. In March 2009, Dawn went to a weekend ski clinic, and only made it through the first half of the first day. She loved skiing, but she simply couldn't do it; it was too much for her body.

The next day she was so sore she couldn’t walk, much less ski. She joined a gym the following Monday. She began working out 4 to 5 times per week, and the weight started to come off slowly, about 1½ pounds per week.

Today Dawn weighs 130 pounds. And she's feeling so good about her body, that now, at 52 years old, Dawn as decided to compete in a figure competition (that's a step below body building). See her before and after photos below (Go Dawn!):

"It’s so fun to feel strong, to have muscles, to feel like I look good in clothes, and not worry about what will make me look fat," said Dawn. "Also, I love to watch people who haven’t seen me in a while, and see their responses. I like having guys watch me when I walk by. That hasn't happened for many many years."

Flirting is fun, but good health is even better. Dawn's cholesterol wasn't healthy; now it is. Dawn's blood sugar is normal, and her blood pressure and pulse are better. "All of my labs come back great; my doctor hugs me. Those changes aren’t the result of rapid weight loss; they're from all the other changes."

As an enthusiastic carnivore, I surprisingly go meat-free for many meals.

The reason? There's three:
1. Meat is usually the most expensive item in my cart, and cheap ol' me will put it back on the shelf.
2. Veggies are easier to cook, anyway.
3. The meatless dishes I tend to make generally hit the spot sans-meat.

Unless you're awkwardly frugal like me or prefer the ease of cooking veggies, I think most meat-lovers can agree that the best vegetarian dishes are the ones where you don't miss the meat. For me, those dishes are either super fresh, like Gemelli Salad with Green Beans, Pistachios, and Lemon-Thyme Vinaigrette or Grilled Farmers' Market Sandwiches (shown at right), or are incredibly luxe or boldly flavored, like Butternut Squash Lasagna or Lemongrass Tofu Banh Mi.

As a fellow carnivore, sometimes you just crave some meat. I get it! So if it's too tough to go completely meatless, try reducing the amount of meat consumed in a sitting without completely getting rid of it. Instead of using a full pound of ground beef for those sloppy joes, sub in shredded carrots and finely chopped mushrooms for half of the meat, and you'll still get meaty flavor and texture. Or opt for seafood instead of red meat or poultry (it's good for you, after all). Or instead of taking the normal 3-4 ounces of pork tenderloin, eat 1-2 ounces and fill the rest of your plate with vegetable sides.

Are there other meat eaters out there who have any tricks to get more veggies in your diet? Any favorite healthy vegetarian recipes?