Sample meal plan for a vegetarian?!
I need a vegetarian meal plan!. What would a vegetarian eat for breakfast, lunch, dinner and a snack!? Thanks!Www@FoodAQ@Com
Answers:
The meal plan I am giving you is vegan because I am vegan!. I believe that eggs and milk are not good for us to eat both health wise and because of the cruelty involved on factory farms!. To see what I mean, please visit www!.meat!.org!.
HERE GOES!
Breakfast choices:
1!. fortified cereal or oatmeal with fruit and soy milk
2!. whole grain bagel with tofutti better than cream cheese and jelly
3!. peanut butter toast and fruit
4!. leftover vegetarian pizza:)
Lunch choices:
1!. whole wheat bread with natural peanut butter and jelly
2!. steamed veggies and rice
3!. veggie burgers or nuggets
4!. pre-made veggie TV dinners
5!. tofurkey and soy cheese sandwich
Dinner choices:
1!. chili, sloppy joes, or tacos made with light life ground
2!. store bought pizza crust, pizza sauce, and soy cheese
3!. whole wheat pasta and soy cheese (soycheese sauce is made from melting cubed soy cheese in sauce pan with a little soymilk and stirring constantly until it's melted)
4!. fresh or frozen veggie stir fry with brown rice
5!. roasted vegetables
6!. home-made or store-bought veggie soup
7!. chinese take-out: veggie option
8!. chick'n casadias with soy cheese
9!. pasta and sauce with meat free meatballs
10!. pita with hummus and sprouts with veggies on the side
11!. pre-made veggie TV dinner
12!. There are a lot of vegetarian Indian foods!.
13!. smart dogs on buns with vegetarian baked beans
Snack options:
1!. Air popped popcorn with non-butter butter flavoring
2!. nuts of all varieties
3!. seeds
4!. fruit (fresh or dried)
5!. veggies (cooked or raw)
6!. chips
7!. vegan candy like swedish fish and airheads
8!. soy cheese
9!. soy yogurt
10!. vegan power bars
11!. trail mix
12!. dark chocolate
13!. soy pudding
14!. rice cream
15!. soy ice-cream
16!. crackers and cookies from the veggie section of the store!.
17!. popsicles
18!. natural fruit roll-ups
19!. french fries
I could go on more, but I just wanted to give you examples!.Www@FoodAQ@Com
HERE GOES!
Breakfast choices:
1!. fortified cereal or oatmeal with fruit and soy milk
2!. whole grain bagel with tofutti better than cream cheese and jelly
3!. peanut butter toast and fruit
4!. leftover vegetarian pizza:)
Lunch choices:
1!. whole wheat bread with natural peanut butter and jelly
2!. steamed veggies and rice
3!. veggie burgers or nuggets
4!. pre-made veggie TV dinners
5!. tofurkey and soy cheese sandwich
Dinner choices:
1!. chili, sloppy joes, or tacos made with light life ground
2!. store bought pizza crust, pizza sauce, and soy cheese
3!. whole wheat pasta and soy cheese (soycheese sauce is made from melting cubed soy cheese in sauce pan with a little soymilk and stirring constantly until it's melted)
4!. fresh or frozen veggie stir fry with brown rice
5!. roasted vegetables
6!. home-made or store-bought veggie soup
7!. chinese take-out: veggie option
8!. chick'n casadias with soy cheese
9!. pasta and sauce with meat free meatballs
10!. pita with hummus and sprouts with veggies on the side
11!. pre-made veggie TV dinner
12!. There are a lot of vegetarian Indian foods!.
13!. smart dogs on buns with vegetarian baked beans
Snack options:
1!. Air popped popcorn with non-butter butter flavoring
2!. nuts of all varieties
3!. seeds
4!. fruit (fresh or dried)
5!. veggies (cooked or raw)
6!. chips
7!. vegan candy like swedish fish and airheads
8!. soy cheese
9!. soy yogurt
10!. vegan power bars
11!. trail mix
12!. dark chocolate
13!. soy pudding
14!. rice cream
15!. soy ice-cream
16!. crackers and cookies from the veggie section of the store!.
17!. popsicles
18!. natural fruit roll-ups
19!. french fries
I could go on more, but I just wanted to give you examples!.Www@FoodAQ@Com
ive been a vegetarian all my life and thers WAY more than just salads (but it also helps that im Indian)
breakfast- cereal, milk, juice, fruits, bagel!?, egg (store bought eggs are NOT fertilized, therfore you're not killing any animal), hot cocoa, any yummy breakfast items
lunch- salad sandwich, grilled cheese, pizza, pizza bagels, pasta, mac and cheese, take out, fast food, anything w/o meat
dinner- fruits, vegetables, ****light stuff - you're sleeping soon anyways***** warm milk and cookies =D
snack- nuts, cheese, fruit, salad, snack items
its really not that hard, you can live off of more than just mcdonald salads and water!. in fact, by doing this, you're making it worse for yourself by not having variety and getting bored, then going back to meat!. you can order ANYTHING, ANYWHERE without meat!.!. unless of course its like!.!. chicken or seafood platters or stuff like that!. just ask for no meat!.!. add in tofu or beans or rice!Www@FoodAQ@Com
breakfast- cereal, milk, juice, fruits, bagel!?, egg (store bought eggs are NOT fertilized, therfore you're not killing any animal), hot cocoa, any yummy breakfast items
lunch- salad sandwich, grilled cheese, pizza, pizza bagels, pasta, mac and cheese, take out, fast food, anything w/o meat
dinner- fruits, vegetables, ****light stuff - you're sleeping soon anyways***** warm milk and cookies =D
snack- nuts, cheese, fruit, salad, snack items
its really not that hard, you can live off of more than just mcdonald salads and water!. in fact, by doing this, you're making it worse for yourself by not having variety and getting bored, then going back to meat!. you can order ANYTHING, ANYWHERE without meat!.!. unless of course its like!.!. chicken or seafood platters or stuff like that!. just ask for no meat!.!. add in tofu or beans or rice!Www@FoodAQ@Com
That depend how strict you are, because I just don't like chicken,any kind of meat, ex!.
breakfast coffee -cereal
snack- fruit I eat apple everyday
lunch-dinner leftovers or slice of bread with butter,cheese, tomato, Basil
dinner- beans, salad (I make lots of different salads ) one that is excellent cabbage, cilantro, tomato, red onions, beets, radish with tomato juice and little salt!.
Rice- or pasta again lots of variety!.
and for snacks between meals, handful of nuts, likes walnuts, cashews, sunflower seeds!.
drink lot of water, green tea and/or 1 diet coke per day!.
I hope you got ideas, is so much you can eat and all good for you!.Www@FoodAQ@Com
breakfast coffee -cereal
snack- fruit I eat apple everyday
lunch-dinner leftovers or slice of bread with butter,cheese, tomato, Basil
dinner- beans, salad (I make lots of different salads ) one that is excellent cabbage, cilantro, tomato, red onions, beets, radish with tomato juice and little salt!.
Rice- or pasta again lots of variety!.
and for snacks between meals, handful of nuts, likes walnuts, cashews, sunflower seeds!.
drink lot of water, green tea and/or 1 diet coke per day!.
I hope you got ideas, is so much you can eat and all good for you!.Www@FoodAQ@Com
For Breakfast I would usually 1 of the following!.!.!.
Cereal
Cream Of Wheat with cinnamon YUM!
Oatmeal with Brown Sugar YUMMO!
Wheat Toast
Bagel with Cream Cheese
If I'm REALLY hungry I may include some faux meats like
"Bacon" "Soyrizo" or one of the many Morningstar products
Lunch!.!.!.
Unlimited Sandwich Combinations, Cucumber, Potobella Mushroom, Egg salad etc!.!.!.
Salad
Burrito, Tostada, Sope
Dinner!.!.!.
Cheese Lasagna, Ravioli,
Vegan Shrimp, Skewers
Vegetarian Meatloaf (my favorite these days)
Grilled Veggies
Mashed Potatoes
The options are limitless I would think about buying a Vegatarian Cookbook, You may be surprised of all the options you have these days!.
If you live by a whole foods market they have the best Vegetarian Selection!.Www@FoodAQ@Com
Cereal
Cream Of Wheat with cinnamon YUM!
Oatmeal with Brown Sugar YUMMO!
Wheat Toast
Bagel with Cream Cheese
If I'm REALLY hungry I may include some faux meats like
"Bacon" "Soyrizo" or one of the many Morningstar products
Lunch!.!.!.
Unlimited Sandwich Combinations, Cucumber, Potobella Mushroom, Egg salad etc!.!.!.
Salad
Burrito, Tostada, Sope
Dinner!.!.!.
Cheese Lasagna, Ravioli,
Vegan Shrimp, Skewers
Vegetarian Meatloaf (my favorite these days)
Grilled Veggies
Mashed Potatoes
The options are limitless I would think about buying a Vegatarian Cookbook, You may be surprised of all the options you have these days!.
If you live by a whole foods market they have the best Vegetarian Selection!.Www@FoodAQ@Com
Breakfast: Instant cinnamon oatmeal topped with blueberries and almond or soy milk!.
Snack: Pita Chips and Hummus
Lunch: Large salad with black beans, salsa, tomatoes and avocado!.
Snack: Apple and almond butter
Dinner: Tofu and spinach lasagna, garlic bread and garden salad with vegan ranch dressing!.
Whole fruit popsicle!.
Krazy K - Maybe you don't understand why vegans don't eat eggs!. Besides being a very high cholesterol food, chickens used for eggs live in extremely horrible conditions!. Their feet become deformed from standing on wire floors and their beaks are cut off so they don't peck each other because they are crammed together in cages!. They are starved for days to create molting so that they will lay more eggs!. As soon as they do not lay enough then they are shipped to slaughter!. They don't come from well loved chickens free to roam and roost on a family farm!.Www@FoodAQ@Com
Snack: Pita Chips and Hummus
Lunch: Large salad with black beans, salsa, tomatoes and avocado!.
Snack: Apple and almond butter
Dinner: Tofu and spinach lasagna, garlic bread and garden salad with vegan ranch dressing!.
Whole fruit popsicle!.
Krazy K - Maybe you don't understand why vegans don't eat eggs!. Besides being a very high cholesterol food, chickens used for eggs live in extremely horrible conditions!. Their feet become deformed from standing on wire floors and their beaks are cut off so they don't peck each other because they are crammed together in cages!. They are starved for days to create molting so that they will lay more eggs!. As soon as they do not lay enough then they are shipped to slaughter!. They don't come from well loved chickens free to roam and roost on a family farm!.Www@FoodAQ@Com
Well i'm vegan and I like to think i eat really healthy!. This is what I had yesterday:
Breakfast:
2 pieces of wholemeal toast (one with vegan chocolate spread and the other with dairy-free marg & vegemite)
Morning tea:
2 home made gingerbread cookies
Lunch:
Left-overs from last night's dinner: chickpea & vege tomato curry with brown rice!.
Afternoon tea:
Wholegrain rice crackers with hummus
Dinner:
Fried rice made with heaps of veges and tempeh
Dessert:
Soy hot chocolateWww@FoodAQ@Com
Breakfast:
2 pieces of wholemeal toast (one with vegan chocolate spread and the other with dairy-free marg & vegemite)
Morning tea:
2 home made gingerbread cookies
Lunch:
Left-overs from last night's dinner: chickpea & vege tomato curry with brown rice!.
Afternoon tea:
Wholegrain rice crackers with hummus
Dinner:
Fried rice made with heaps of veges and tempeh
Dessert:
Soy hot chocolateWww@FoodAQ@Com
Here is meal plan for a vegetarian/ vegan
Breakfast- 1 Bolthouse Vanilla chai tea and 1 clif bar
Snack- 1 banana
Lunch- 1 Hummus sandwich, 1/2 cup peas, 1 cup soy milk, and a fruit granola bar
Dinner- Black bean soup, piece bread, and Naked Juice
Here are some web sites with some great vegan/vegetarian food!.
http://silksoymilk!.com -chocolate and chai flavors are good
http://amys!.com
http://organicfoodbar!.com
http://gardenburger!.com
http://yvesveggie!.com
http://sunshineburger!.com
http://rightfoods!.com
http://veganstore!.com -they have chocolate!
http://nakedjuice!.com
http://www!.cedarsfoods!.com/
http://www!.bolthouse!.com/juice_main!.html
http://clifbar!.com
If you have a dog here is a site to get vegan dog food: http://www!.v-dogfood!.com/
Here are some good recipes:
Stir fry- You need cut up tofu, soy sauce, olive oil, steamed veggies, and cooked rice
Get a frying pan and coat it with olive oil!. The put the tofu in the pan and brown each side of it!. Next, add the veggies!. Add a little soy sauce and put in the rice!. Mix everything up and then let it sit on the stove, occasionally stirring it to make sure it doesn't burn!. After about a minute and a half of that put it in a bowl and enjoy!
Hummus- chick peas, lemon juice, paprika, cumin, black pepper, and any other spices/seasonings you like
Puree the chick peas!. Then add a little lemon juice, paprika, pepper, and other spices!. Then stir!. Serve with a pita, with cucumbers, or on a veggie wrap!.
Here are some snack and dinner suggestions:
Snacks:
Celery with peanut butter
Apples with peanut butter
Pita with hummus
Raisins
Amy's Apple Toaster Pops
All natural popsicles
Natural Valley bars
Fruit Leather
Silk Chocolate Soy Milk
Naked Juice
Apple chips
Dinners:
Tofu Stir Fry
Amy's Pizzas
Amy's entrees
Sandwiches made with Yves meatless deli slices
Tofu Scramble
Gardenburgers
Natural Oven's bagels
Dr!. McDougall's Soups and Noodle Soups
Soy Cheese Quesedillas
Veggie Wraps
Whole foods is a great store for vegetarians/vegans, so I recommend grocery shopping there!. You also can get a lot of the things I listed above there!.Www@FoodAQ@Com
Breakfast- 1 Bolthouse Vanilla chai tea and 1 clif bar
Snack- 1 banana
Lunch- 1 Hummus sandwich, 1/2 cup peas, 1 cup soy milk, and a fruit granola bar
Dinner- Black bean soup, piece bread, and Naked Juice
Here are some web sites with some great vegan/vegetarian food!.
http://silksoymilk!.com -chocolate and chai flavors are good
http://amys!.com
http://organicfoodbar!.com
http://gardenburger!.com
http://yvesveggie!.com
http://sunshineburger!.com
http://rightfoods!.com
http://veganstore!.com -they have chocolate!
http://nakedjuice!.com
http://www!.cedarsfoods!.com/
http://www!.bolthouse!.com/juice_main!.html
http://clifbar!.com
If you have a dog here is a site to get vegan dog food: http://www!.v-dogfood!.com/
Here are some good recipes:
Stir fry- You need cut up tofu, soy sauce, olive oil, steamed veggies, and cooked rice
Get a frying pan and coat it with olive oil!. The put the tofu in the pan and brown each side of it!. Next, add the veggies!. Add a little soy sauce and put in the rice!. Mix everything up and then let it sit on the stove, occasionally stirring it to make sure it doesn't burn!. After about a minute and a half of that put it in a bowl and enjoy!
Hummus- chick peas, lemon juice, paprika, cumin, black pepper, and any other spices/seasonings you like
Puree the chick peas!. Then add a little lemon juice, paprika, pepper, and other spices!. Then stir!. Serve with a pita, with cucumbers, or on a veggie wrap!.
Here are some snack and dinner suggestions:
Snacks:
Celery with peanut butter
Apples with peanut butter
Pita with hummus
Raisins
Amy's Apple Toaster Pops
All natural popsicles
Natural Valley bars
Fruit Leather
Silk Chocolate Soy Milk
Naked Juice
Apple chips
Dinners:
Tofu Stir Fry
Amy's Pizzas
Amy's entrees
Sandwiches made with Yves meatless deli slices
Tofu Scramble
Gardenburgers
Natural Oven's bagels
Dr!. McDougall's Soups and Noodle Soups
Soy Cheese Quesedillas
Veggie Wraps
Whole foods is a great store for vegetarians/vegans, so I recommend grocery shopping there!. You also can get a lot of the things I listed above there!.Www@FoodAQ@Com