Vegetarian Meal Plan

Vegetarian

Meatless diet

  • Protein:
    Choose tofu, edamame, tempeh, veggie burgers with 5 grams of protein or more, beans and other legumes, nuts, nut butters, eggs, and higher-protein whole grains such as quinoa, amaranth, and kamut.
  • Iron:
    Eggs, fortified breakfast cereals, soy-based foods, dried prunes, dried apricots, nuts, beans, legumes, and fortified whole wheat bread are good choices.
  • Calcium:
    which builds bone, is plentiful in cheese, yogurt, milk, edamame, tofu, almonds, sesame tahini, calcium-fortified orange juice, calcium-fortified non-dairy beverages like soy or almond milk, and dark green leafy vegetables like collard greens, spinach, and bok choy.
  • Zinc:
    which boosts the immune system, is ample in soybeans, soy milk, veggie "meats," eggs, cheese and yogurt, fortified breakfast cereals, nuts, seeds, mushrooms, lentils, black-eyed peas, split peas, and wheat germ.
  • Vitamin B12:
    Soy-based beverages, some breakfast cereals, and fortified veggie "meats."
  • Riboflavin
    Almonds, fortified cereals, cow's milk, yogurt, mushrooms, and soy milk are riboflavin-rich foods.
  • Alpha-Linolenic Acid (Omega-3):
    Canola oil, ground flaxseeds, flaxseed oil, walnuts, walnut oil, soybeans, and tofu are good choices.