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