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I'm Melissa Halas, Founder, Registered Dietitian, and mom, inspiring healthy living that’s easy, tasty, and fun!

Sample Menu for a Vegetarian High School Student

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Sample Menu for a Vegetarian High School Student

Is your high schooler a vegetarian or thinking about switching to the diet? Check out our one-day teenage vegetarian meal plan to maximize nutrition!

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. This teenage vegetarian meal plan can help your teen get all of the nutrients he needs!

Does vegetarian always mean healthy?

No, not necessarily. 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 needed for a healthy, balanced diet. A little planning is all it takes for a nutritionally adequate, vegetarian diet. Here is a teenage vegetarian meal plan with delicious, dietitian-approved meals for a high school student. Don’t worry – we made sure there is plenty of protein! Check out the Vegetarian Flavor Bible for more veggie inspiration.

Vegetarian Menu for Your Teen

Breakfast: Cinnamon-Banana Oatmeal with Eggs

  • ½ cup steel cut oats
  • 1 tsp. honey
  • Banana
  • Cinnamon
  • 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 cup 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 for this delicious dish on the vegetarian menu!

Snack: Banana Nut Toast

This toast is simple to make and full of flavor. Vegetarian meal plans don’t have to be boring!

  • 1 slice of whole-wheat toast
  • ½ banana or half a serving from the seasonal fruit list
  •  1tsp. honey
  • ½ Tbs. almond butter

Top the piece of toast with almond butter, banana or other fruit, and honey. Enjoy!

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

Total Daily Calories: Calories: 2,000-2,200

Seasonal Fruits for Teenage Vegetarian Meal Plan

Use the chart below for seasonal fruits to add to your high-schooler’s vegetarian menu.

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, 8 oz or half of one
Guava 2 small or 2.5oz Kiwi 1/2 c sliced Mango 1/2 small or 1/2 cup or 5.5 oz Blueberries 3/4 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 Pomegranate½ 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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