Vegetarian Meal Plan

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A good vegetarian meal plan should include a protein source along with a variety of fruits and vegetables. For extra protein add nuts, seeds, beans, and lentils. The more variety you can add to your meals, the more nutrients you will consume. In addition, experiment with different herbs and spices. They enhance your foods flavor and provide micro-nutrients for better health.

Vegetarian Meal Plan #1

Breakfast

Whole Grain Blueberry Pancakes
1 pat butter
2 tbsp natural preserves or 100% honey
Whey protein shake
Coffee of tea (preferably green tea)

Morning Snack

1 apple
˝ cup cottage cheese
water, coffee, or tea

Lunch

Whole wheat bean burrito
Carrot and celery sticks
Water, coffee or tea

Afternoon Snack

Mixed nuts
Low-fat yogurt

Dinner

1 serving vegetarian lasagna with parmesan cheese
Caesar salad
Water with lemon
Glass of wine (if appropriate)

Benefits of a Vegetarian Meal

A vegetarian meal will provide you with a wide range of nutrients without the excess saturated fats and cholesterol. Fruits and vegetables will provide you with antioxidants that remove illness causing cells from your blood. They also contain phyto-nutrients (plant chemicals) that scientists are finding prevent various cancers.

Nuts and seeds provide you with healthy essential fatty acids or EFA. These unsaturated fats are believed to contribute to weight loss and are essential to brain health. They aid in the absorption of Vitamins A and E. Assorted nuts and seeds also contain antioxidants, phyto-nutrients and protein. They are necessary for a nutritional vegetarian meal plan.

Vegetarian Meal Plan #2

Breakfast

Mushroom and green pepper omelet
2 slices whole grain toast
1 cup milk
coffee or tea

Morning Snack

banana
trail mix - handful

Lunch

Veggie Burger – whole grain bun
Cantaloupe – 1 medium wedge
Water
Green tea

Afternoon Snack

20 Raw almonds
˝ cup raw strawberries
Dinner

Vegetarian Pizza
Celery and carrots
Spicy black bean dip

How Do I Create a Vegetarian Meal Plan?

Variety is the “spice of life”, they say. It’s true when planning your vegetarian meals.

Protein

You should include a protein food at every meal. You will feel fuller longer as protein digests slowly. Include beans, legumes and lentils. Sprinkle nuts and seeds on your cereals and salads. Experiment with complete proteins such as:

Quinoa (pronounced keen-wah)
Spirulina
Amaranth
Buckwheat
Hempseed

Fruits and Vegetables

Choose a wide assortment of fruit and vegetables. Try to mix in a variety of colors as they signify different nutrients that are beneficial to humans. Eat some raw fruit and vegetables on a daily basis as heat destroys some nutrients. They also provide enzymes to help keep your digestive tract healthy.

Experiment with different foods when creating your vegetarian meal. Try different fruits and vegetables. I’ve found new favorite foods with this strategy! Factor in herbs and spices for additional flavor. Most of all enjoy your new found health.


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