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


  • 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

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