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