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Nutrition: A VEGETARIAN MEAL PLAN

Posted on Oct 19, 2013 by Hilton Head Health








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


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