Tuesday, April 26, 2011

Three Day Vegetarian Meal Plan

As a vegetarian, you need to pay even more attention to your dietary requirements and intake of macro nutrients than a regular carnivorous teenager. Here we provide a three day meal plan to help you and make sure that you are getting all of the requirements for your growing and developing body. In addition to what we have make sure you are getting 8 cups of water a day.
Day 1:
•Breakfast: 1 egg cooked to your liking, 1 slice of whole grain toast, cup of non fat milk
Lunch: Veggie pasta (whole wheat pasta with vegetables of your choosing, lightly tossed in olive oil), tofu with low sodium soy sauce and green onions
Snack: 1 apple,  1/2 cup of pecans
Dinner: Zucchini quiche, small tossed salad
Day 2:
Breakfast: Fruit of your choice, low fat yogurt, and a healthy organic granola
Lunch: Lentil stew, brown rice, cup of low fat milk
•Snack: Cup of dried mangoes, celery dipped in peanut butter
Dinner: Tofu and cheese casserole, small tossed salad
Day 3:
Breakfast: Low fat fiber cereal(Kashi), cup of non fat milk, 1 orange
Lunch: Salad with olive oil dressing, carrots, edamame, tofu, cucumbers, and onions
Snack: 1 apple, 1/2 cup of walnuts
Dinner: Brown rice, vegetable soup

Source(s): http://www.vegetariannutrition.org/food-pyramid.pdf

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