What is dietary fibre ?
Home
Health News
Human Body
Biology
Chemistry
Glossary
Textbooks
B Vitamins

Example of a vegetarian diet plan

Vegetarian Diet Plan

Vegetarians do not eat meat products.
There are, however, different types of "vegetarians" - e.g. some do/don't eat eggs or dairy products.

A vegetarian diet plan meets two criteria, it is:

  1. A meal plan (sometimes called a diet plan), and it is
  2. Vegetarian

A meal plan can be as simple as a list of foods to be eaten at each stage of the day, e.g. for breakfast, lunch and evening meal, usually over a series of days but from as little as a single day to a plan for several weeks or months. A vegetarian meal plan (or "diet plan") includes only vegetarian foods. A vegetarian diet plan may be either general or designed for a particular person or circumstance e.g. an elderly lady who is moderately overweight.

The following vegetarian diet plan is a general example of a vegetarian meal plan for moderately active adult ovolactovegetarians (i.e. people who do not eat meat or fish products but do eat both eggs and dairy products).

Example of a vegetarian meal plan:
for ovolactovegetarian adults who don't have food allergies or other specific dietary constraints e.g. for medical reasons

Meal Time:

General considerations:

Example of specific meal:

Breakfast:

  • Unsweetened fruit juice e.g. orange juice
    or fresh fruit e.g. grapefruit
  • Wholegrain breakfast cereal with milk (full, skimmed, semi-skimmed or soya)
    and/or
  • Wholemeal bread or toast with spread e.g. butter, polyunsaturated margarine, peanut butter, etc.
  • Fresh (unsweetened) orange juice
  • Bowl of muesli with soya milk
  • Slice of wholemeal toast with little margarine and strawberry jam.
  • Mug of green tea

with drink e.g. green tea, fruit tea, other.

Mid-Morning:

Optional mid-morning snack, possibility may depend on lifestyle, e.g.

  • Large apple
  • Mixed berries fruit tea
  • Fresh fruit, dried fruit or cereal bar

with drink if required e.g. mineral water, green tea, fruit tea, other.

Lunch:
(midday meal,
e.g. noon - 2pm)

Ideally to include:

  • Baked potato filled with cheese and served with fresh salad incl. lettuce, tomatoes, spring onions, peppers, radishes and light dressing
  • Small yoghurt
  • Mineral water
  • A serving of carbohydrates e.g. potatoes, pasta, bread or rice
  • Source of protein e.g. egg, cheese or beans
  • Sources of fibre and vitamins and minerals e.g. salad or vegetables (raw or cooked)

May be followed by a sweet "dessert" of e.g. yoghurt, fresh raw fruit or - if the midday meal is the main meal of the day - a larger dessert e.g. cooked fruit pudding - esp. for very active people, or in winter.

with drink e.g. mineral water, unsweetened fruit juice, green tea, fruit tea, other.

Mid-Afternoon:

Optional mid-afternoon snack, e.g.

  • Small slice of fruitcake
  • Coffee or tea
  • Fresh fruit, dried fruit & nuts, or
  • Fruitcake, carrot cake or similar

with drink if required e.g. mineral water, green tea, fruit tea, other.

Evening Meal:
(e.g. around 6pm)

Include either eggs or dairy or beans or legumes (if eggs & dairy products are not eaten also ensure that some grains/corn products are included elsewhere in diet - i.e. in the other meals such as wholegrain toast as part of breakfast)

  • Curried lentils with boiled rice
  • with water, fruit juice or glass of *beer or small *wine

  • Rhubarb pie and custard
    or fruit and ice-cream

  • possibly followed by e.g. coffee, tea, green tea, other
  • Bean stew with rice and/or vegetables
  • Bean casserole (ideally include various different types of beans and perhaps also some nuts) with potato and vegetables
  • Curried lentils with boiled rice
  • Mushroom lasagne (made with egg pasta) with salad/vegetables

May be followed by a sweet "dessert" of e.g. a pudding or pie, optionally with e.g. cream, ice-cream or custard - or, if the midday meal is the main meal of the day - a smaller dessert such as fresh fruit, ice-cream or small sweet biscuits.

with drink e.g. mineral water, unsweetened fruit juice, green tea, fruit tea, or other such as beer or small wine (though not an excessive quantity of alcohol).

Late Evening:

Optional late snack, preferably only a small amount within hours of bedtime:

  • Mug of mint tea
  • Drink e.g. green tea, fruit tea, milky drink e.g. hot chocolate
  • Biscuit or small sandwich


The vegetarian diet plan outlined above could be adjusted for someone who has specific needs or medical conditions and so would benefit from attention to ensuring a particular minimum daily supply of a specific mineral or minerals e.g. calcium, iron, etc..
It could also be adjusted to take the person's weight and activity level into account e.g. by managing portion sizes and snacks. Additional considerations would apply for vegetarian children (and, of course, vegan children).

Further discussion: A more detailed individual vegetarian diet plan could include guideline/estimated figures associated with each meal and optional snack. For example, it could include suggested overall calorie intake per meal and/or minimum/maximum suggested quantities of certain types of foods depending on the needs of the individual person. The example vegetarian meal plan shown above includes a range of foods and may suit a moderately active vegetarian man but require adjustment for an elderly inactive but overweight vegetarian woman.

Fluid intake: It is important to drink enough water. This could be in the form of ordinary drinking water or as other drinks such as teas and/or as fluids included in meals e.g. as soups or sauces. A more detailed diet plan could include mention of suggested amounts of water/fluid spaced appropriately throughout the day.


What considerations are needed to ensure that a vegetarian diet is healthy ?

A balanced diet includes the correct proportions of the following:

 

The purpose of a vegetarian diet is the same as that of any other diet - to keep the person healthy by supplying his or her body with appropriate amounts of all necessary nutrients, together with enough energy, to support the functions of his or her body and mind. Human dietary needs change as life progresses (from birth to old age) and according to other circumstances such as gender, pregnancy, lactation, activity level, and any medical conditions.

As applies to all types of diet, in order to be considered "healthy" a vegetarian diet should be "balanced". That means it should include appropriate amounts of each of the seven dietary components listed on the right.

Vegetarian diets and vegan diets differ from other diets because they include the additional constraint that all foods must meet the criteria of the particular type of vegetarian diet, e.g. ovolactovegetarian, lactovegetarian, ovovegetarian, vegan, etc..

See also what is a vegetarian diet?, types of vegetarians, what do vegetarians eat?, what are the benefits of a vegetarian diet? and what are the possible deficiencies in a vegetarian diet?

Bookmark and Share
Follow IvyRose Holistic on Twitter.

Terms of Use

An introduction to the human digestive system

Also on this website: Home Health News Anatomy & Physiology Chemistry The Eye Vitamins & Minerals Glossary Books Articles Therapies