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.

  • 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)


  • 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)


  • 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




Category: Sample Meal Plans · Tags:

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