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MealPlan

Lacto-Ovo Vegetarian Meal Plan

Vegetarian diet with eggs and dairy.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Lacto-Ovo Vegetarian Diet

A vegetarian diet excludes meat, poultry, fish, and foods containing these products. There are many different variations of the vegetarian diet. This meal plan focuses on the lacto-ovo vegetarian diet, which is based on plant foods, but also includes eggs and dairy.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium Calcium Iron
2000 55% 20% 25% 48g 1661mg 872mg 20mg

Day 1
Breakfast 1 breakfast burrito with 2 eggs, 1 cup mixed vegetables, and 1 ounce cheddar cheese
8 ounces 100% orange juice
Morning
Snack		 1 ounce toasted pita chips with ¼ cup roasted red pepper hummus and 1 large apple
Lunch 1 cup quinoa salad with 1/3 cup fresh bell pepper, 1/3 cup cucumber, 1/3 cup tomato, 1/3 cup red onion, and 2 tablespoons red wine vinaigrette
Afternoon
Snack		 3/4 cup Kashi® Cereal with 1 medium banana and 1/2 cup skim milk
Dinner 4 ounces grilled eggplant and 4 ounces grilled tofu parmesan with 3/4 cup tomato sauce and 1 cup pasta

Day 2
Breakfast 1 1/2 cups Special K® Cereal with 1 cup skim milk
1 cup fresh fruit
Morning
Snack		 1 granola bar with ¼ cup dried fruit
Lunch 4 ounces grilled eggplant and 4 ounces grilled tofu parmesan on 1 whole wheat bun
1 large pear
Afternoon
Snack		 ¼ cup bean dip with 15 tortilla chips
Dinner 6 soyrizo tamales with 1 cup rice, 2 cups lettuce, 1/8 cup guacamole, ¼ cup tomato, and ¼ cup red onions
Evening
Snack		 1 medium banana

Day 3
Breakfast 1 cup cinnamon sugar oatmeal with 2 tablespoons wheat germ and 1 cup fruit
Morning
Snack		 15 pretzels
Lunch 6 ounce veggie burger on a whole wheat bun with ¼ cup lettuce, ¼ cup tomato, 1 ounce bleu cheese

1 ounce baked chips
Afternoon
Snack		 1 large apple with 2 tablespoons peanut butter
Dinner 1 cup spaghetti and 8 ounces soyballs with ¾ cup marinara sauce
1 cup mixed vegetables

Day 4
Breakfast 1 berry scone
1 cup skim milk
Morning
Snack		 2 slices whole wheat bread with 2 tbsp peanut butter and 1 medium banana
Lunch 2 cups mixed green salad with ¼ cup red onion, ¼ cup chickpeas, ¼ cup sliced mandarin oranges, 1 hard-boiled egg, 1 ounce candied walnuts, and 2 tablespoons raspberry vinaigrette
Afternoon
Snack		 1 cup fruit salad with 1 cup yogurt and ½ tablespoon mint
Dinner 6 ounces tempeh in 2 taco shells with ½ cup rice, ¼ cup tomatoes, ¼ cup peppers, ¼ cup lettuce, ½ lime, and 1 tablespoon cilantro

Day 5
Breakfast 2 egg omelet with ¼ cup mushrooms, ¼ cup spinach, ¼ cup peppers, 1/8 cup onions, and 1 ounce cheddar cheese
Morning
Snack		 1 cup yogurt with 1 cup fruit and ¼ cup granola
Lunch 6 ounces tempeh in 2 taco shells with 1 cup rice, ½ cup tomatoes, ½ cup peppers, ½ cup lettuce, ½ lime, and 1 tablespoon cilantro
Afternoon
Snack		 1 Anytime Health™ Snack Bar
Dinner 8 ounces roasted Tofurky® Breast with 1 cup herb roasted red potatoes and 2 cups steamed string beans

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