Menu Ideas for Vegetarian Teens

teen making salad

Are you raising a vegetarian teen, but you 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)

Calories: 2,270; Protein: 112g; Carbohydrates: 292; Fat: 72g; Calcium: 1,200mg


  • 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 carrot slices
  • 1 cup navy bean or lentil soup
  • 1 ounce of string cheese
  • 1 ounce 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

Find An Expert

Anyone can call themselves a nutritionist, but registered dietitian nutritionists (RDN) deliver the highest level of nutrition counseling. Search our database of nutrition experts to find someone in your area!

Search Now