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More Topics on Vegetarian Eating
> Types of vegetarian diets
> Health benefits of plant-based eating
> Nutrients to consider for vegetarian eating
> Eating a well balanced vegetarian diet
Sample one-day meal plan for vegetarians:
Breakfast
2 Sanitarium Weet-Bix with sliced banana and a handful of walnuts
Sanitarium So Good Lite soymilk (1 cup)
Morning tea
A small handful of dried fruit and nuts e.g. prunes, dried apricots, almonds, cashews
Lunch
1 sandwich made with wholegrain bread spread with avocado and filled with a variety of colourful salad vegetables e.g. mixed green leaves, grated carrot, tomato, beetroot, cucumber, mung bean sprouts.
½ cup baked beans
1 piece of fresh fruit in season e.g. apple or orange
Afternoon tea
Hummus dip with vegetable sticks or;
Fruit smoothie made with 1 cup Sanitarium So Good Lite soymilk and wheat germ
Dinner
Indian spinach tofu with rice (see recipe)
Wholemeal roti (an Indian flat bread, also known as Chapati)
Bowl of berries or fruit salad in season with low fat soy or dairy yoghurt
Remember to drink 6-8 glasses of water each day.
| If you follow a lacto-ovo vegetarian diet then you may use dairy ingredients rather than soy, if preferred. You may also like to include some eggs, cheese and honey in your eating plan. Sanitarium So Good soymilk (all varieties) is suitable for inclusion in vegan diets. This is a sample menu to be used as a guide for one day only. You should vary your diet each day to include a wide variety of foods for good health. |
Nutrition analysis for one-day meal plan
- 8585kJ (2052 calories)
- Protein 79g
- Fat 69g
- Saturated fat 8g
- Carbohydrate 278g
- Total sugars 120g
Sodium 2100mg - Potassium 4600mg
- Calcium 1670mg
- Iron 24.5mg
- Fibre 49g
- Zinc 10.1mg
- Vitamin B12 2umg.
