Vegetarian Sample Menu:
A Guide for Teens

 

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

 

 

Written by the Center for Young Women's Health Staff

 

Updated: 3/17/2009

 

 

Related Information:

• How to Be a Healthy Vegetarian
• Legumes
• Soy
• Protein
• Quiz: Check Your Nutrition - Protein
• Related Links

 

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