All of these tips are from my book "101 Vegetarian Eating & Living Tips."

Ch. 1 - Getting Started

• Tip #1 - Decide what is right for you: veganism, vegetarianism, not eating red meat, etc. It is important to consider your level of dedication, environmental and health concerns, and your desire to learn how to create a new healthy, balanced style of eating.
• Tip #2 - Transition carefully to your new diet. Plan, monitor, and observe yourself.
• Tip #3 - Monitor what you eat by keeping a food journal.
• Tip #4 - Once you give up meat, you will encounter certain characters who are eager to have a laugh at your expense. Know who they are to help deal with their harassment.
• Tip #5 - Before you find yourself in a gray area, think about your meat boundaries (will you at chicken broth? buy soap made from tallow, i.e. rendered animal fat)?

Ch. 2 - Know Your Vegetarian Facts

• Tip #6 - Ward off teasing and peer pressure by learning the truth about the meat industry.
• Tip #7 - Educate yourself by learning some information and statistics about veg'n diets.
• Tip #8 - If this is up your alley, check out what the Bible has to say about vegetarianism, like that people are meant to use seeds and plants for "meat."
• Tip #9 - Know your famous vegetarians!
• Tip #10 - Know some vegetarian quotables!
• Tip #11 - Learn some vegetarian jokes to help break the ice and show you don't take yourself too seriously.

Ch. 3 - Benefits of a Vegetarian Lifestyle

• Tip #12 - Want to save the planet? Cows create more greenhouse gas than cars!
• Tip #13 - Want to improve your health? Vegetarians have lower rates of coronary artery disease, hypertension, osteoporosis, gallstones, obesity, and cancer.
• Tip #14 - Want to do the right thing? Don't support factory farming, poor conditions for animals, and death.
• Tip #15 - Want to be a better person? Vegetarianism will help you get to know yourself better and teach you leadership and discipline.

Ch. 4 - Eating a Balanced Diet

• Tip #16 - Know the vegetarian food pyramid.
• Tip #17 - Aim for eating 20-30 grams of protein daily, unless you are an athlete.
• Tip #18 - Aim for eating 4 grams of Omega-3s daily.
• Tip #19 - Aim for eating 1 to 2.4 micrograms of Vitamin B12 daily.
• Tip #20 - Aim for eating 1,000 to 1,200 milligrams of Calcium daily.
• Tip #21 - Aim for eating 8 milligrams of Iron daily.
• Tip #22 - Aim for eating 7 milligrams (women) or 9.5 milligrams (men) of Zinc daily.

Ch. 5 - Avoiding Common Mistakes

• Tip #23 - Don't be a "junk food vegetarian." A bag of microwave popcorn is NOT a vegetarian meal! 
• Tip #24 - Watch your spending - fancy health food and fake meats can be expensive.
• Tip #25 - Don't eat too much processed soy. Although soy is a great, high-protein food, commercial processing leaves it toxic and carcinogenic.
• Tip #26 - Prepare filling meals for yourself--plan ahead. Figure out what satiates you--carbs, protein, fats.
• Tip #27 - Get off your vegetarian soap box! Your friends and family already know how factory farming works--don't lecture them. Lead by example instead.
• Tip #28 - Listen to your body!

Ch. 6 - Dealing with Meat Cravings

• Tip #29 - If you are craving fried chicken or something similar, try some fried cauliflower, okra, or zucchini sticks instead.
• Tip #30 - Avoid the smell of cooking meat if you live with meat-eaters.
• Tip #31 - Only eat with supportive, respectful people who will encourage you to stick to your vegetarian diet.
• Tip #32 - Try some fake meats.

Ch. 7 - Meat Substitute Tips & Ideas

• Tip #33 - Learn how to combine your foods to form complete proteins.
• Tip #34 - Get creative with substitutions (try a bean or egg sandwich).
• Tip #35 - Learn how to cook fake meat (Well-done!)
• Tip #36 - Learn how to cook tofu (I recommend marinating it and then frying it in strips until well-done).

Ch. 8 - Snack Tips & Ideas

• Tip #37 - If you suffer from after-meal cravings, experiment with which types of foods satiate you (fats, protein, or carbs).
• Tip #38 - Plan ahead and bring "emergency" food with you (i.e. a ziploc bag or cashews).
• Tip #39 - Find some easy vegetarian snacks like celery and peanut butter.

Ch. 9 - Tips for Eating Out

• Tip #40 - Breakfast is your easiest meal out (compared to lunch or dinner).
• Tip #41 - Avoid "homestyle" or American food restaurants and stick to ethnic foods (Mexican, Italian, Asian, Greek, etc).
• Tip #42 - Get a good meal at a steakhouse by getting creative and thinking "outside the box."
• Tip #43 - Learn how to ask the right questions to your waiter/waitress.
• Tip #44 - If you want to order something that comes with meat, get the meat on the side if the restaurant is unwilling to reduce the price of your plate.
• Tip #45 - Become astute at finding "hidden" meat (Is there bacon in the gravy? Ham hock in the bean soup?)
• Tip #46 - Survive the fast food drive-thru by learning which fast food places in your area have vegetarian items.
• Tip #47 - In a pinch, find a grocery store with a deli.

Ch. 10 - Vegetarian Supplement Tips & Ideas

• Tip #48 - After following all of my other tips, if you are still concerned that you aren't getting the proper nutrition, try a vegetarian multi-vitamin.
• Tip #49 - If you decide to take a vegetarian multi-vitamin, consider its iron, omega-3, vitamin B12, calcium, and zinc content. Try to avoid multi-vitamins contains high amounts of dairy and soy.
• Tip #50 - Learn to recognize the4 signs and consequences of deficiencies

Ch. 11 - Protein Supplement Tips & Ideas

• Tip #51 - Know your protein sources: whey, casein, soy, hemp, egg etc.
• Tip #52 - Familiarize yourself with naturally protein-rich foods like pumpkin seeds
• Tip #53 - If you consider protein drinks, powders, or shakes, beware of the dangerous sugar substitutes and artificial sweeteners they usually contain.
• Tip #54 - Be in the know on signs of protein deficiency and protein overload.

Ch. 12 - Tips for Vegetarian Athletes

• Tip #55 - Be prepared to deal with your coach's misgivings (nothing a few statistics and some basic information can't fix).
• Tip #56 - Eat the right nutrients...this will mean closely monitoring yourself.
• Tip #57 - Figure out some awesome pre-competition meals that work for you and your diet.
• Tip # 58 - Know your famous vegetarian athletes.

Ch. 13 - Tips for Pregnant & Nursing Vegetarians

• Tip #59 - Vegetarian conception means a whole different timing schedule...especially for long-term vegetarian women.
• Tip #60 - Stop worrying...it is perfectly safe to eat a vegetarian diet while pregnant.
• Tip #61 - Consider taking a pre-natal vitamin designed for vegetarians.
• Tip #62 - Eat a healthy, balanced diet while pregnant--only about 300 calories more than usual.
• Tip #63 - Be prepared to deal with your doctor's misgivings.
• Tip #64 - Check out some resourceful books and websites on vegetarian pregnancy.

Ch. 14 - Tips for Raising Vegetarian Children

• Tip #65 - Again, relax...it's perfectly safe for your child's development to be vegetarian.
• Tip #66 - There will be some differences...know what to expect for your child's development.
• Tip #67 - Be prepared to handle common hurdles - like if your child decides s/he no longer wants to be meat-free.
• Tip #68 - Do not give soy or rice milk to children under 5 (IT IS NOT A SUBSTITUTE FOR BREAST MILK OR FORMULA!)
• Tip #69 - Let your child be their own person.
• Tip #70 - Check out the numerous resourceful books and web articles on this topic.

Ch. 15 - Tips for Being & Having a Vegetarian Dinner Guest

• Tip #71 - Sometimes a host will ask what you want to eat; sometimes they won't...be flexible.
• Tip #72 - When in doubt at a pot luck, have a friend try a bite first.
• Tip #73 - It is possible to satiate yourself at a BBQ...get creative.
• Tip #74 - If you're a vegetarian buying meat for guests, get some help!
• Tip #75 - If you're hosting a vegetarian, don't panic! We like the same food everyone else does--minus the meat!
• Tip #76 - If you're hosting a long-term vegetarian house guest, take them to the store and let them pick out what they'd like to eat.
• Tip #77 - Not all vegetarians are "health nuts"...still offer us dessert!
• Tip #78 - When in doubt, bring your own meatless food.
• Tip #79 - My secret to surviving the holidays is Tofurkey roast.

Ch. 16 - Tips for "Mixed" Couples & Households (Vegetarians & Meat-Eaters)

• Tip #80 - This can't be over-stated enough...communicate and educate!
• Tip #81 - Cook meat "on the side."
• Tip #82 - Make two separate dishes.
• Tip #83 - Find meals that please both sides of the fence.

Ch. 17 - Tips for Traveling Vegetarians

• Tip #84 - Be prepared to be disappointed by your first "vegetarian plate" on an airplane.
• Tip #85 - At the bus depot or train station, your options will be the most limited...be prepared.
• Tip #86 - Be aware of the foreign customs of anywhere you're visiting.
• Tip #87 - Learn about local food before you leave...you never know what their "Rocky Mountain oysters" might be!
• Tip #88 - When in doubt, go kosher.

Ch. 18 - Vegetarian Recipe Tips & Ideas

• Tip #89 - Get a great recipe for quiche, vegetarian ceviche, and pasta primavera
• Tip #90 - Try roasted vegetables.
• Tip #91 - Get creative with a baked potato and steamed veggies.
• Tip #92 - Breakfast is full of possibilities!
• Tip #93 - Through out your jar of pasta sauce and box of spaghetti noodles and start making pasta with pizazz.
• Tip #94 - Do the same with your old stand-by sandwich...experiment with new ingredients.
• Tip #95 - Soups are easy and filling...put a couple of staple soup recipes in your recipe box.
• Tip #96 - Salads are boring no more. Think of those delicious restaurant salads and imitate them at home.

Ch. 19 - Other Vegetarian Considerations

• Tip #97 - If you accidentally eat some meat, don't panic. You'll be fine.
• Tip #98 - Stop wearing leather.
• Tip #99 - Have some fun with quirky vegetarian t-shirts and bumper stickers.
• Tip #100 - Every once in awhile, treat yourself to a vegetarian restaurant or even a vegetarian home delivery service.
• Tip #101 - Find support and resources online and in a network of supportive friends and family.