Teen Vegetarian Diet: 3 Day Meal Plan (for a Lacto ovo vegetarian)

Day 1

Breakfast:

1 cup of a Whole Grain Cereal (such as Oatmeal Squares, Cheerios, Kashi, Life, etc...)

1 cup of low fat soy milk

1 Banana

Lunch:

1 whole wheat wrap (with tomatoes, lettuce, bell pepper, grilled portobello mushroom, basil, onions, and mozzarella cheese. You can add a little mayonnaise if you want.)
1 orange

1 cup of yogurt

Dinner:
1 vegetarian taco (with refried beans, ripe olives, onions, tomatoes, lettuce, zucchini, cheddar cheese, taco seasoning, high fiber tortilla)
1/2 a cup of assorted vegetables
2 teaspoons dressing

Snack:

1 Apple (cut into slices)
4 tablespoon full of peanut butter
3 tablespoons of honey (mixing the peanut butter and honey makes a good dip for the apple slices.)

Day 2
Breakfast:

1 Omelet (inside the omelet: onions, green bell pepper, tomatoes, broccoli, swiss cheese, 3/4 teaspoon salt, 1/8 teaspoon pepper.)

1/2 a cup of strawberries

1 cup soy milk

Lunch:

1 Bagel
2 tablespoons peanut butter
2 tablespoons strawberry jam
1 cup carrot sticks

Dinner:

1 cup spaghetti

1/2 a cup of mushroom and tomato sauce
3 soy meatballs

1 cup fruit salad (pineapple, mango, strawberry, apple, kiwi, oranges, pears, etc...)

Snack:
1 cup of yogurt
1 tablespoons of granola

Day 3
Breakfast:

2 pieces of wheat toast (with your choice of jam)
1 cup of sliced mango
1 cup of 1% milk

Lunch:

1 gardenburger (with whole wheat bun, lettuce, tomato, and onions)
1 sandwich bag of veggie straws

1 pear sliced

Dinner:
1 cup brown and white rice (mixed)
1 cup curry (cabbage, carrots, onions, ginger, garlic, tofu, and curry spice mix)
1/2 a cup of sliced cucumber

Snack: