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Vegetarian diet: Meal plans

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Watercress soup with sesame croutons
Each day have a breakfast, lunch and dinner from the suggestions below and one snack/drink.

Breakfast

A bowl of high fibre, fortified cereal

A bowl of oats with chopped nuts

2 scrambled eggs with chopped spinach and a glass of fresh orange juice

2 slices of wholegrain or wholemeal toast with low-fat spread and a dessert spoon of peanut butter

Big veggie breakfast: using spray olive oil grill 3 tomatoes, a handful of mushrooms, potatoes with the skins on, 2 Quorn sausages and baked beans. A glass of fresh orange juice.

Muesli with extra nuts

Banana and peanut smoothie: Blend 2 tbsp of low-fat plain yogurt, a small banana, a dessert spoon of peanut butter and half a glass of skimmed milk and a dessert spoon of rolled oats.

Lunch

2 egg herb omelette (make this version with one less egg) with a side salad, an orange and 2 fruit and nut bliss balls

Roasted tomatoes, spinach, pine nuts and garlic on 2 slices of wholemeal toast, a portion of vegetarian sugar-free jelly

Baked potato with low-fat cream cheese or low-fat cottage cheese, tomato and pesto salad, low-fat fruit yogurt

Avocado, tomato and wholewheat pasta salad - try this recipe but use wholewheat pasta. An apple

Soup with 2 slices of wholemeal toast. Why not try our watercress soup with sesame croutons or soya bean and pea soup. Half a tin of peaches in fruit juice

3 bean salad: Mix 3 types of beans of your choice with finely chopped celery, mushrooms, radishes and a low-fat dressing. Serve with mixed lettuce and salad leaves. Half a tin of mandarins in fruit juice

A grilled pitta bread with salad and falafel. A plain low-fat yogurt with chopped nuts and a dessert spoon of dried fruit

Dinner

Sesame and chilli tofu

Vegetable haloumi kebabs with courgette couscous

Quorn sausage casserole with mashed potato

Tomato and vegetable bake with a side salad

Thai vegetable curry

Fruity curry with brown rice

Vegetable crumble with a side salad

Vegetable risotto with a grated celery and fennel and a dressing of your choice

Snacks

2 oatcakes or rice cakes topped with guacamole, houmous, tahini, Marmite, low-fat cottage cheese or low-fat cream cheese

Chopped raw veg with a dip, such as guacamole, houmous, tahini, Marmite, low-fat cottage cheese or low-fat cream cheese

A handful of grapes

4 squares of 70% chocolate

A large glass of wine or a pint of lager/beer (check the label to see if they're suitable for vegetarians)

½ a pot of quark (it's a low-fat cream cheese that you find in the cheese section at the supermarket) with 2 tsps of honey and a handful of berries

30g plain or salty popcorn (you can sweeten the plain popcorn with a granulated sweetener or a tsp of honey)

Continued below...


Where to next?

More vegetarian recipes
Choose another diet - we've got over 75!
Easy exercises
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