Meal Plan for a Mostly-Vegetarian
This meal plan is shared with us by a person in treatment for an eating disorder who has been mostly vegetarian for a very long time.
Breakfast
- 1 fruit
- 1 protein (1 protein= 7 grams)
- 2 grains
- 1 milk
- 1 fat
Example for breakfast:
- 4 oz juice (fruit)
- Cheerios (1grain)
- Toast
- 2 tbspn peanut butter (protein + fat)
- 8 oz skim millk
10:00am Snack
- Fruit (e.g., 4 oz juice)
Lunch
- 3 proteins (21g)
- 2 grains
- 1 fruit
- 1 veggie
- 1 fat
Example for lunch:
- 5 – 6 slices fake turkey lunch meat (veggie, protein)
- 2 slices grain bread
- 4 oz juice (fruit)
- 4-6 cherry tomatoes (veggie)
- 1 slice cheese (fat)
2:00pm Snack
- 1 grain (e.g., 3/4 cup cheerios or 4 graham crackers)
Dinner
- 3 proteins
- 2 grains
- 1 veggie
- 1 fat
- 1 milk
Example for dinner:
- Boca burger (protein)
- 2 slices of bread or a bun (grains)
- 4 – 6 cherry tomatoes (veggie)
- 2% Milk (fat and a milk)
8:00pm Snack
- - fruit/juice
- Also, Ensure as needed