Vegetarian Meals

 

The following vegetarian menus were designed to provide 2,400 calories, adequate protein, and the daily requirements of vitamins and minerals for teenagers and adults without overloading on saturated fats, cholesterol, and calories. If fewer calories are needed, the portion sizes can be reduced or the fats eliminated.

The first menu is for lacto-ovo vegetarians who consume plant foods, milk, eggs, and cheese.

Lacto-ovo vegetarian menu

Breakfast
Cantaloupe, 1/2 medium
Shredded-wheat biscuits, 2
Whole-grain toast, 1 slice
Margarine, 1 teaspoon
Skim milk, 1 cup

Lunch
Vegetable juice, 1 cup
Egg-salad-sandwich:
whole-grain bread, 2 slices
hard boiled egg, 1 medium
celery, diced, 1 tablespoon
mayonnaise, 1 teaspoon

Pear

Snack
Dried apricot halves, 4
Almonds, 1/4 cup

Supper
Soy and brown rice loaf, 1 slice
Carrots, 1/2 cup
Broccoli, 1/2 cup
Margarine, 1 teaspoon
Waldorf salad:
apple, diced, 1/2 cup
celery, diced, 1 tablespoon
raisins, 1 tablespoon
walnuts, chopped, 1 tablespoon
mayonnaise, 1 tablespoon

Vanilla pudding, 1/2 cup

Snack
Yogurt or buttermilk, 1 cup
Graham crackers, 4

 

This menu is for lacto-vegetarians who consume plant foods and food from the milk group, but not eggs.

Lacto-vegetarian menu

Breakfast
Orange, 1 medium
Cottage cheese, 1/4 cup
Whole-grain toast, 2 slices
Margarine, 1 teaspoon
Skim milk, 1 cup

Lunch
Split-pea soup, 1 cup
Sesame or whole-grain crackers, 6
Part-skimmed cheese, 1 slice
Tomato and cucumber salad
Salad dressing, 1 tablespoon
Baked apple
Skim milk, 1 cup

Snack
Raisins, 1/4 cup
Peanuts, 1/4 cup

Supper
Fresh fruit cup
Baked macaroni and cheese, 1 cup
Collard greens, 1/2 cup
Whole-grain bread, 1 slice
Margarine, 1 teaspoon
Junket or pudding, 1/2 cup

Snack
Whole grain roll, 1
Skim milk or buttermilk, 1/2 cup

Source: New York City Department of Health's Bureau of Nutrition

 

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