Menu Ideas for Vegetarian Teens

teen making salad

March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.

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

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

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