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Vegetarian Meal Planning
It's important to plan meals and snacks
if you are a vegetarian, but it is important for nonvegetarians to
plan meals and snacks, too. Planning meals and snacks for several days
or a week at a time allows you to properly shop, stock staples, and
plan your time more effectively. Here is a sample meal plan and some
snack options to help guide you: |
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Meal Ideas
A sample Lacto-Ovo and
Lacto-vegetarian diet may be as follows:
- Breakfast: 3/4 cup orange juice; 1 ounce
fortified cereal; 1 cup low fat milk.
- Lunch:
Veggie wrap
(tortilla with shredded lettuce, zucchini, tomatoes, chickpeas, and
1 tablespoon of reduced-fat salad dressing) and 3/4 cup
fresh strawberries.
- Snack:
8 ounces
vanilla yogurt with 1 tablespoon granola topping and a banana.
- Dinner.
I cup black
bean soup, stir fry vegetables and tofu over pasta, and a dinner
roll with margarine.
Snack: Bagel with hummus spread and 1 cup low-fat milk.
A sample Vegan Diet may be as
follows:
- Breakfast: 3/4
cup orange juice, 1 ounce fortified
cereal, 1 cup fortified soy milk.
- Lunch:
Veggie wrap
(tortilla with shredded lettuce, zucchini, tomatoes, chickpeas, and
1 tablespoon reduced-fat salad dressing) and 3/4
cup .fresh strawberries.
- Snack: 1/2
cup trail mix (nuts, fortified
cereal, dried fruits) and a banana.
- Dinner:
1 cup black
bean soup, stir4ry vegetables and tofu over pasta, and a dinner
roll with margarine (optional).
- Snack:
Bagel with
hummus spread and 1 cup fortified soy milk.
This menu offers approximately 2,200 calories and 65 grams of fat.
Although it is a healthy meal plan, it would need to be modified
slightly for weight reduction. This can easily be accomplished
through reduction of starches (eliminate granola topping on yogurt,
substitute raisins only for trail mix, eliminate dinner roll or
substitute it for the pasta, decrease bagel at snack time to half
rather than a whole bagel). |
