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