Vegetarian Sample Menu:
A Guide for Teens
Include foods from all the food groups to make sure you are getting a balance of vitamins, minerals, and other important nutrients. Remember to include a variety of different foods each day! The following are examples of healthy vegetarian menus:
| Day 1 | Day 2 |
| Breakfast | Breakfast |
| 1 cup dry fortified cereal | 2 slices wheat toast |
| 1 cup 2% milk | 1/2 cup cottage cheese |
| 1 banana | 1/2 cup strawberries |
| 1 cup soy milk | |
| Lunch | Lunch |
| 1 peanut butter and jelly sandwich on wheat bread (2 tbls peanut butter, 1 tbls jelly, 2 slices of wheat bread) | 1 hummus-veggie sandwich on a bagel (1/3 cup hummus, 1/2 cup assorted veggies - carrots, sprouts, etc., 1 bagel) |
| 1 cup carrot sticks | 1 cup vegetable soup |
| 1 cup yogurt | 1 cup soy milk |
| 1 apple | 1 orange |
| Dinner | Dinner |
| 1 cup spaghetti | 1 cup rice |
| 1/2 cup mushroom-tomato sauce | 1 cup red kidney beans |
| 1 tbsp parmesan cheese | 1/2 cup tomatoes |
| 1 cup 2% milk | 2 oz. Cheese |
| Salad: 1 cup lettuce, 1/2 cup beans, 1/2 cup assorted veggies, 2 tsp. dressing | 1 cup assorted steamed vegetables: broccoli, carrots, zucchini, etc. |
| 1 pear | 1 cup cranberry juice |
| 1 chocolate chip cookie | 1 cup yogurt |
| Snack | Snack |
| 1 cup popcorn | 1 cup celery sticks with 2 tbsp peanut or soy nut butter |
| ~~~ | ~~~ |
| Energy: 2200 calories | Energy: 2200 calories |
| Protein: 76 grams | Protein: 90 grams |
| Fat: 25% | Fat: 25% |
Just use the food guide pyramid and include foods from all the food groups, as well as choosing foods rich in vitamins and minerals, to make your own balanced meals. Remember to include a variety of different foods each day!
Updated 8/15/2005
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