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Sample One-Day Menu for Vegetarian High School Student

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Is your child a vegetarian or thinking about switching to the diet? First, it’s important to know there are different types of vegetarians. Lacto-ovo means they include milk and eggs, vegan means that nothing that comes from an animal, and pesco-vegetarian (not truly vegetarian) includes fish. Whatever variation they may choose, you might be concerned that they will not be getting all the nutrients they need. However, vegetarian foods like fruits, vegetables, unprocessed whole grains and legumes can actually help prevent heart disease, certain cancers and diabetes. It is important, though, to keep in mind that vegetarian does not necessarily mean healthy. Some pizza, ice cream and cookies are all vegetarian, and certainly not good to consume in large quantities! If your child follows a diet rich in a variety of foods, specifically fruits, vegetables, whole grains, legumes, low-fat dairy and nuts/seeds, he or she should get all the nutrients they need for a healthy, balanced diet. A little planning is all it takes for a nutritionally adequate, vegetarian diet. Here is a sample menu of delicious, dietitian-approved meals for a vegetarian high school student. Don’t worry – we made sure there is plenty of protein! Check out the Vegetarian Flavor Bible for more veggie inspiration.

Calories: 2,000-2,200

Breakfast:

Cinnamon-Banana Oatmeal

Eggs

  • 2 hardboiled eggs with a little bit of salt and pepper

Or, if you’re on the go, just spread 1 tbsp. nut butter on whole wheat toast, sprinkle with cinnamon and bring the banana and eggs along with you. Easy, tasty, healthy and quick!

Snack:

Yogurt with Fresh Fruit and Nuts

  • Non-fat or low-fat plain yogurt
  • 1 C. berries or 1 serving from the seasonal fruits list (below)
  • 10 almonds or 16 peanuts or 9 cashews

Lunch:

Crunchy Veggie Burrito

  • Whole wheat tortilla wrap
  • ½ C. lentils
  • 1 Tbsp. sunflower seeds
  • ½ C. chopped purple cabbage
  • 2 Tbs. shredded low-fat cheddar cheese, or other low-fat cheese
  • Tahini sauce
    • 2 Tbsp. tahini
    • 1 garlic clove
    • Juice of half lemon
    • 1 Tbs. honey mustard (Whole Foods 365 brand or another brand without added sugar. You can also make your own!) or regular mustard
    • 1 C. carrots, cut into sticks
    • 1 apple, cut into slices

Spread tahini sauce on the tortilla. Top with lentils, cabbage, shredded cheese and sunflower seeds, and roll to make into a burrito. Enjoy with carrot sticks and apple slices on the side!

Snack:

  • Banana Nut Toast
  • Top a slice of whole wheat toast with:
  • ½ banana or half a serving from the seasonal fruit list
  •  1tsp. honey
  • ½ Tbs. almond butter

Dinner:

Tempeh Bowl

  •  2 cups mixed green salad

 Dressing:

  • 1.5 tsp. olive oil
  • 2 Tbsp. red wine vinegar
  •  1/3 C. cooked quinoa or 1/3 C. cooked brown rice
  • 1/4 avocado, sliced thin
  • ½ C. chopped red pepper, cooked
  • 1 cup green beans, cooked in:  ½ tbsp. olive oil or coconut oil for flavor with minced garlic clove
  • 3 oz tempeh, marinated and cooked in:  1 Tbsp. Tamari or low-sodium soy sauce, 1 Tbsp. fresh orange juice, ½ tsp. ginger and ½ a minced garlic clove

Layer cooked green beans, red pepper, avocado and tempeh over quinoa or brown rice. Serve with mixed green salad on the side.

Dessert:

Yogurt Parfait

  • ½ cup low fat vanilla Greek yogurt
  • 1 tbsp. honey
  • 1 serving of seasonal fruit

Seasonal Fruits per serving

Fall

Winter

Spring

Summer

All Year

Pear 1 small pear or ½ cup sliced or diced, raw cooked or canned, drained

Clementines 4oz

Apricots 4 or 5.5oz

Apricots 4 or 5.5oz

Apple 1 small or ½ cup sliced or chopped, raw or cooked

Persimmon 4oz

Grapefruit 1/2 medium (4″ diameter) or ½ cup sections

Honeydew 1 medium wedge (1/8 of a med. melon) or ½ cup diced or melon balls

Asian Pear ½ or 4oz

Bananas 1 small (less than 6″ long) or ½ cup sliced

Pineapple 1/2 cup chunks, sliced or crushed, raw, cooked or canned, drained

Dates 3 small

Lychee 3

Blackberries 1 cup

Papaya 1 cup, 8oz or half of one

Guava 2 small or 2.5oz

Kiwi ½ c sliced

Mango ½ small or ½ cup or 5.5oz

Blueberries ¾ cup

Grapes ½ cup whole or cut-up, or 16 seedless grapes

Oranges 1 small (2-3/8″ diameter) or ½ cup sections

Oranges 1 small (2-3/8″ diameter) or ½ cup sections

Cantaloupe 1 medium wedge (1/8 of a med. melon) or ½ cup diced or melon balls

Kumquats 17 or 3oz

Persimmon 4oz

Strawberries 1/2 cup whole, halved, or sliced (~4 whole berries)

Watermelon ½  cup melon balls or diced (~6 melon balls)

Pomegranate ½ C

Pear 1 small pear or ½ cup sliced or diced, raw cooked, or canned, drained

Pineapple 1/2 cup chunks, sliced or crushed, raw, cooked or canned, drained

Raspberries 1 cup

Cranberries ½ cup fresh or ¼ cup dried

Pomegranate ½ C

Nectarines 1 medium or 5.5oz

Peaches 1 small (2″ diameter) or ½ cup sliced or diced, raw, cooked, or canned, drained

Plums 1 large plum or ½ cup sliced, raw or cooked

Cherries 12 or 3.5oz



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