sample vegetarian diet
summer winter
breakfast:
» watermelon or melon » 1 cup oatmeal or whole grain cereal
or or
» 2 servings fruit with 1 cup yogurt » muesli with grated apple, raisins
or or
» cereal with fruit (+/or nuts) » WW toast with 1 egg, 1 tsp. olive oil
10:00 a.m. snack:
» 1-2 servings fruit » 1 baked apple
or or
» fresh fruit or vegetable drink » warm tomato juice with rye crisps
lunch:
» cool soup: cucumber or gazpacho; » warm soup: miso, vegetable or bean;
vegetable salad with 2 tsp. olive oil; fresh salad or steamed vegetables;
tofu pate, bean spread, or hummous; with 2 tsp. olive oil; 2/3 cup whole
2/3 cup corn, rice, potato or grain or 2 slices whole grain bread;
2 slices whole grain bread baked beans, tofu, tempeh, babaganouj
4:00 p.m. snack:
» herbal tea with whole grain cookie » 15 almonds or other nut
or or
» frozen banana or grapes » herb tea and 3 dried fruits
soaked in water: dates, figs, raisins
dinner:
» 2 types steamed vegetables; » baked tofu, tempeh or
whole grain pasta with sauce or 1/2 cup lentil, pea or bean;
cold potato, grain or bean salad; baked potato, squash or 1 cup grain; raw vegetable salad with 2 tsp. oil 2 types steamed vegetable or
raw vegetable salad with 2 tsp. oil
evening snack:
» 1 serving fruit and 10 nuts » herbal tea and whole grain cookie
or or
» fruit sorbet » mashed butternut squash, spices
or or
» frozen yogurt » rice cake with fruit spread
footnotes