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

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

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