Menu Ideas for Vegetarian Teens

by Monique Ryan, MS RD LDN

Menu Ideas for Vegetarian Teens

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


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


  • 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


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


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


  • Smoothie made of low-fat milk blended with sliced peaches
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About the author:

Monique C Ryan MS RD LDN

Monique Ryan, MS RD LDN

is owner of Personal Nutrition Designs, LLC, a nutrition consulting company based in the Chicago area. She works with clients in the areas of sports nutrition, weight management, eating disorders, and women's health, as well as disease prevention and wellness. She has consulted with athletes competing at all levels, including Olympic and professional athletes. She is the author of "Sports Nutrition for Endurance Athletes," "Performance Nutrition for Team Sports," and "Performance Nutrition for Winter Sports."




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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