Sample Vegetarian Menus

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By Deidra Holcomb, R.D.; Renee Wieman, R.D.; and Samuel Kocoshis, M.D. By Deidra Holcomb, R.D.; Renee Wieman, R.D.; and Samuel Kocoshis, M.D.

 Sample Diet for 8- to 12-Month-Olds

 Sample Diet for 1- to 3-Year-Olds

 Sample Diet for Preschoolers

 Sample Meal Plan for Vegan Toddlers or Preschool Children

Sample Diet for 8- to 12-Month-Olds

Breakfast
2-4 tablespoons cereal
1-4 tablespoons fruit
6-8 ounces formula or breast milk

Snack
2-4 ounces juice from cup
1 -2 whole grain crackers

Lunch
3-4 tablespoons meat, peas, or beans or iron-fortified cereal
3-4 tablespoons vegetables and/or fruit
6-8 ounces formula or breast milk

Dinner
1-4 tablespoons meat, peas, or beans and/or iron-fortified cereal
1-4 tablespoons vegetables
1-4 tablespoons fruit
6-8 ounces formula or breast milk

Snack (before bed)
6-8 ounces formula or breast milk


Sample Diet for 1- to 3-Year-Olds

Breakfast
1 banana
1/2 scrambled egg (make a whole one, but don't expect it all to disappear)
1/2 slice whole-wheat toast
1 teaspoon margarine
4 ounces fortified soy or rice milk

Snack
4 ounces orange-apricot juice (or 4 ounces apple juice with vitamin C) in a cup
1 whole grain cracker

Lunch
3/4 cup macaroni and cheese (1 ounce cheese, 2/3 cup pasta)
2 tablespoons green beans
4 ounces fortified soy or rice milk
2 tablespoons applesauce

Snack
1 Nutri-Grain cereal bar
2-3 orange sections

Dinner
1-2 ounces meat or meat substitute
2 tablespoons-1 cup mashed potatoes
2 tablespoons-1 cup cooked carrots
4 ounces fortified soy or rice milk
1 teaspoon margarine

Snack
1/2 cup soy yogurt


Sample Diet for Preschoolers

Breakfast
1/2 banana
1 cup Cheerios
8 ounces fortified soy or rice milk

Snack
1 orange, sectioned, or 4 ounces juice with vitamin C
4 -6 whole grain crackers
1 ounce cheese

Lunch
1 cheese sandwich
1/2 cup baby carrots
1 tablespoon dressing for dipping
4 ounces fortified soy or rice milk
a couple of slices of melon

Snack
4 ounces yogurt
3 whole grain crackers

Dinner
2 ounces meat substitute
1 cup potatoes, noodles, or rice
1/2 cup broccoli
8 ounces fortified soy or rice milk
1/2 cup fruit cocktail
2 small biscuits (optional)

Snack
1/2 cup frozen yogurt


Sample Meal Plan for Vegan Toddlers or Preschool Children

Breakfast
1/2 cup cooked oatmeal with blackstrap molasses
1 cup fortified soy milk
1/2 cup calcium-fortified orange juice

Morning Snack
1/2 wholemeal bagel with 1 teaspoon margarine
1/2 to 1 banana

Lunch
Cheese sandwich on wholemeal bread
1 cup calcium-fortified juice
1 cup raw vegetables (broccoli, cauliflower, carrots)
1 medium apple

Afternoon Snack
Milkshake made with calcium-fortified soy milk and fruit

Dinner
Veggie or soy burger on wholemeal bun (with mustard and ketchup, if desired)
113.4 grams cup macaroni with soy cheese
226.7 grams raw kale or spinach with mandarin oranges and almonds and 1 tablespoon vinegar-and-oil salad dressing
236.6 millilitres (ml) fortified soy milk

Evening Snack
170 grams to 226.7 grams ready-to-eat cereal with 113.4 grams strawberries

Category Tags:

Meal Planning

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Nutrition

,

Feeding

Article Tags:

vegetarian

,

snacks

,

vegetables