Here’s a day of meals for a vegetarian on a 2,000-calorie diet, adapted from a sample menu from the U.S. Department of Agriculture.
3 buckwheat pancakes with 2 tsp. soft margarine and drizzled with 3 tbsp. maple syrup
½ cup strawberries
¾ cup honeydew melon
½ cup fat-free milk
1¼ cup chunky vegetable soup with ½ cup white beans
2 oz. breadstick
8 baby carrots
1 cup fat-free milk
Vegetable stir fry—
4 oz. firm tofu
¼ cup green and red bell peppers
½ cup bok choy
2 tbsp. vegetable oil
1 cup brown rice
1 cup lemon-flavored iced tea
1 oz. sunflower seeds
1 large banana
1 cup low-fat fruit yogurt
Here’s a breakdown of the nutritional content of a day’s meals on a 2,000-calorie lacto-ovo vegetarian diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, your actual intake will vary. Diet figures come from a committee’s report advising the government on its 2010 Dietary Guidelines. They show one way to eat a healthful vegetarian diet.
|Lacto-Ovo Vegetarian Diet||Recommended|
|Saturated||8%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,595 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,610 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||4.9 mcg.||2.4 mcg.|
|Vitamin D||5.75 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | January 02, 2013
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