"Vegetarian" is a big and scary word for people who can't imagine their lives without turkey burgers. But you don't have to give up meat for good to reap the rewards of the vegetarian lifestyle.

Cutting back on meat is an easy way to reduce saturated fats and calories in your diet. Instead of saying "so long" to chopped sirloin or a juicy chicken breast for good, take a more moderate approach and nix the meat one to several meals a week.

Lunch is an easy place to go veg. Try one of these simple meat-free lunch ideas that utilize other sources of protein to keep you full all afternoon:

• Have some hummus: Hummus is rich in protein and usually a good source of healthy fats. Eat it with fresh, crunchy vegetables, like sliced cucumbers, baby carrots or red peppers. Spread it on a slice of pita bread, or even grill it on whole wheat bread with tomato (like a grilled cheese sandwich). Hummus recipes are famously forgiving, so you can even mix things up a little for some extra flavor.
• Play with proteins: A salad is an obvious choice for a vegetarian lunch, but lettuce alone won't keep you full for long. Replace your usual grilled chicken breast with one of these less common protein choices: Nuts -- think cashews, almonds or walnuts, canned garbanzo beans, edamame, low-fat cheese or even a hard boiled egg. (Not technically vegetarian, but a healthy source of protein.)
• Fake your burger: Veggie burgers have come a long way over the years, and they're simple to pop in the microwave for a quick and healthy lunch. Top yours with a fiber-rich avocado, lettuce and tomato, and serve it up on a whole wheat roll.

What's your favorite vegetarian lunch or meal?