Vegetarian Sample Menu
Just like any healthy diet, a vegetarian diet should be balanced. Vegetarians should eat a variety of different foods each day and think about including foods from all the food groups to make sure they get a healthy balance of vitamins, minerals, and other important nutrients. The following are examples of healthy vegetarian menus:
| Day 1 |
Day 2 |
| Breakfast 1 cup Whole Grain Total cereal 1 cup 1% milk 2 tbsp slivered almonds 1 banana |
Breakfast 2 slices wheat toast 2 eggs ½ cup strawberries 1 cup soy milk |
| Lunch 1 bagel 2 tbsp almond butter 1 tbsp jelly 1 cup carrot sticks 1 cup yogurt 1 apple |
Lunch 1 whole wheat wrap 1/3 cup hummus ½ cup assorted veggies such as carrots, sprouts, mushrooms, etc. (in the wrap) 1 cup vegetable soup 1 cup soy milk 1 orange |
| Dinner 1 cup spaghetti ½ cup mushroom/tomato sauce 3 soy meatballs Salad: 1 cup lettuce ½ cup assorted vegetables 2 tsp. dressing 1 cup 1% milk |
Dinner 1 cup brown rice 1 cup red kidney beans ½ cup canned/stewed tomatoes 2 oz. shredded cheese |
| Snack 2 cups popcorn 1 pear |
Snack ½ cup celery sticks 1 tbsp peanut or soy nut butter |
Updated: 3/17/2009
Related Guides:
How to Be a Healthy Vegetarian
A vegetarian is someone who does not eat meat, including beef, chicken, pork, or fish. Some vegetarians may or may not choose to eat animal products such as eggs, milk, gelatin, or honey...
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