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Nutrition: A VEGETARIAN MEAL PLAN

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vegetarian-plate

As October is Breast Cancer Awareness Month and we are focusing on cancer prevention in our cooking demos, I was inspired to create a sample vegetarian meal plan.  

The American Institute of Cancer Research recommends a diet full of vegetables, fruits, whole grains, beans, legumes, lean animal protein sources, nuts, healthy oils, seeds, alcohol in moderation (if ever) and absolutely zero tobacco use.  I know this may be a stretch for some, but you could simply take one meal per week and make it completely plant-based or try an entire day of lacto-ovo vegetarian (including eggs and dairy).  The sample plan will include the use of eggs and dairy but will not have the caloric information; however, nutritional balance is there…

DAY OF THE WEEK

BREAKFAST

LUNCH

DINNER

Sunday

Greek   yogurt parfait with berries & macadamias

Squash Quesadillas(2 slices) with Avocado Aioli

Vegetable Lasagna (H3 recipe—omit the beef)

Monday

Breakfast burrito—omit chicken sausage

Chickpea salad sandwich on rye and tomato soup

Tofu stir fry with peppers, onions, garlic, coconut rice

Tuesday

Smoothie   using Greek yogurt, pineapple, 2 T. oats, ground flaxseed

Squash   Quesadillas (other 2 slices) with salsa

Cranberry pecan quinoa Pilaf with 3 oz. baked tofu & steamed broccoli

Wednesday

H3   Oatmeal with toasted walnuts and berries

Leftover   tofu stir fry and coconut rice

Vegetable Lasagna

Thursday

Vegetable   omelet with Banana

Spinach   salad with black beans, quinoa, tomato, 2% cheddar, H3 Dressing

Vegetarian soup with whole wheat crostini

Friday

H3   oatmeal with macadamias and berries

Vegetarian   soup and side salad

Black bean and tofu burger with sweet potato fries

Saturday

Vegetable   frittata and breakfast potatoes

Chickpea   salad sandwich on rye and tomato soup

Pita pizza—omit turkey bacon