Sample Vegetarian Diet

 

 Summer

 Winter
 Breakfast
 watermellon or mellon  1 cup oatmeal or whole grain cereal

 or

 or
 2 servings fruit with 1 cup yougurt  muesli with grated apple, raisins

 or

 or
 cereal with fruit (+/- 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 tomatl juice with rye crisps
lunch
 cool soup: cucumber or gazpacho  warm soup: miso, vegetable or bean

or

or
 vegetable salad with 2 tsp olive oil   fresh salad or steamed vegetables with 2 tsp olive oil

or

or
 tofu pate, bean spread or hummous  2 slices whole grain bread, baked beans, tofu, tempeh, babaganouj

or
  
 2/3 cup corn, rice, potato or grain or 2 slices whole grain bread  
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 1/2 cup lentil,
 whole grain pasta with sauce or  pea or bean; baked potato, squash or
 cold potato, grain or bean salad  1 cup grain; 2 types steamed vegetable
  raw vegetable salad with 2 tsp oil  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
1