To create balanced and satisfying vegetarian or vegan meals, it is important to incorporate a variety of nutrient-dense foods such as whole grains, legumes, nuts, seeds, and fresh fruits and vegetables. It is also important to pay attention to protein sources, incorporating sources such as tofu, tempeh, seitan, and quinoa. Finally, using herbs, spices, and other flavorful ingredients can help make vegetarian or vegan meals just as satisfying as their meat-centric counterparts.