One base. Meat on the side.

Build the meal around a vegetarian base that's complete on its own — beans, lentils, chickpeas, tofu, tempeh, eggs, cheese or mushrooms — and cook the meat separately in one small pan for people to add to their own plate. Bowls, curries, chilli, pasta, traybakes, fajitas and baked potatoes all suit this. The calculator puts a number on it: around 82 hours of cooking a year saved for a family of four.

Usually that's a protein problem, not a vegetarian problem — a base of vegetables alone leaves people hungry an hour later. Every base needs a named protein source. The other common gap is texture: crisp-fried tofu or chickpeas, toasted nuts, roasted rather than boiled vegetables, and something crunchy on top.

Savoury depth and finishing. Mushrooms, tomato paste cooked out, soy sauce, miso, smoked paprika, good stock and proper browning build the savouriness people miss when meat is removed. Then finish with acid, a fat element, fresh herbs and real seasoning — that's usually the difference between a dish that tastes worthy and one people ask for again.

Vitamin B12 first — it comes almost entirely from animal foods, so vegetarians eating dairy and eggs usually get some, while anyone eating little or none needs fortified foods or a supplement. Iron matters too: plant iron is absorbed less readily, so pair pulses and greens with something rich in vitamin C, and keep tea and coffee away from meals. This is general information, not personalised advice.

Children shouldn't be pushed into a diet they haven't chosen — offering without pressure works far better. If children are eating mainly vegetarian meals, and especially if dairy and eggs are being cut out too, involve a doctor or registered dietitian. Growing children have different needs, and a checked plan beats guesswork.