Monday Message from January 16th

menu ideas for vegetarian teens

by Monique Ryan, MS LDN RD CSSD


Are you raising a vegetarian teen but aren't sure what foods to include in meals to ensure that nutritional needs are being met? If your teen is a lacto-ovo vegetarian (meaning he or she eats dairy and eggs), this menu will help!

Sample Menu for Teen Vegetarian (Lacto-Ovo vegetarian)
2,270 calories: 112 grams protein, 292 grams carbohydrate, 72 grams fat, 1200 mg calcium

Breakfast

1 cup cooked oatmeal
1 hard boiled egg
1 cup of berries
8 ounces skim milk
8 ounces orange juice
Lunch

Peanut butter (2 tablespoons) and jelly sandwich
1 cup of chopped carrots slices
1 cup navy bean or lentil soup
1 ounce of string cheese
1 ounces of pistachios
Snack

8 ounces of Greek style yogurt
¼ cup granola
1 apple
1 ounce almonds
Dinner

4 ounces of tofu
1 cup stir-fry vegetable mix
1 cup brown rice made with canola oil
Dessert

Smoothie made of low-fat milk blended with sliced peaches