Healthy vegetarian diet? Any meal plans?

I've been a vegetarian for a year, but I have a concious that tells me I'm not recieving all the nutrients I need since I don't usually monitor what I eat. Honestly, my diet consists of mostly junk food, and I know thats definantly (vegetarian or not) the healthy way to live.

So, I'm looking for a meal plan, or something well-organized to help me ensure I'm getting all the nutrients I need each day.

If it helps; I'm 14 and a freshman in high school, and am willing to take my lunch to school if its required in the plan. I will also probably need a quick breakfast, since I never eat breakfast.

I'm 5'4 and 104 pounds in case calorie intake can play any part in the plan. I drink dairy products and also consume eggs, and will on occassion eat fish.

However, as for all other meats, I don't eat them.

Please don't tell me to "start eating meat." Clearly thats only ignorance on your part.

Thank you VERY much for helping to improve my lifestyle!

I'm looking for a meal plan, like a suggested list of things to eat each day OR a meal plan for an entire week.

Also, knowing what I'm supposed to be eating (food and nutrition wise) would be fantastic.

When I plan our meals at home (I'm vegan), I like to be sure that every meal contains a good protein source (beans, soy products, nuts and nut butters, seeds), at least 1 fruit or vegetable, and a whole grain or starch. Not much junk food in the following suggestions, lol:

Breakfast
*Cold cereal with milk and fruit like sliced bananas or strawberries. Pick something healthy with lots of protein like Kashi Go Lean, not something sugary like Froot Loops
*A homemade breakfast muffin (low fat, low-sugar, whole grain) and a piece or fruit or glass of fruit juice
*A fruit and veggie smoothie with protein powder. Just remember to add more fruit than veggies. Carrots are a good choice.
*Eggs, soy sausages and fruit juice
*Toast with Peanut butter and piece of fruit
*Some kind of protein bar -- you might like Luna bars, for example -- for those days when you're in a hurry.

Lunch:
*PB & J sandwich, some baby carrots, a piece of fruit
*A mixed green salad with lots of veggies, nuts or sunflower seeds, dressing of choice and a granola bar
*Hummus on a pita with veggies, piece of fruit and/or yogurt
*A cheese, tomato, lettuce (etc) sandwich on a whole grain roll or bread, fruit, a little baggie of nuts or trail mix
*Leftovers from dinner the night before (my favorite, lol)

Dinner:
*Spaghetti with marinara sauce, a green side salad, garlic bread
*Bean burritos (or tacos) with tomatoes, lettuce, olives, onions, cheese, salsa, etc. and rice
*Bean or lentil soup with veggies and a grain (brown rice, barley, quinoa, whole grain pasta, etc.), a green side salad, crackers or bread
*Stirfry with tempeh or tofu, lots of veggies (including greens) and brown rice
*Chili with TVP and kidney beans, crackers or bread, hot veggies or a salad
*Veggie burgers with all the fixings, baked diced potatoes with skin on

Snacks:
*Raw veggies and dip
*Dried fruit
*Nuts and seeds
*Granola
*Homemade baked goods
*Tortilla chips and salsa
*Cereal right out of the box :)
*Hummus / bean dip with pita chips

Things with flax are high in omega fatty acids, which we need. So are walnuts, certain plant oils and fish. You'll want to be sure to have one of these things every day. They make plenty of breads nowadays with flax seeds in them, for example.

I know it might be hard, but do try to avoid eating fast food. Eat as few sweets as you can manage and limit foods with lots of salt, saturated fat and cholesterol.

If you're still worried about getting all your nutrients, a single one-a-day-type multivitamin should set your mind at ease.

Hope that helps. Wishing you the best of luck!


Oh and P.S. -- Fish are animals, and therefore not vegetarian. Same goes for seafood. Some vegs are pretty rabid about this point and would not consider you a vegetarian because you eat fish, just so you know.

Make eggplant lasagna without the meat.

hmm....

Hi. Im a vegetarian too, and a senior in high school. Vegetarian, besides vegan and raw, is the best diet and much better than what other people eat. People just can accept it. They eat fried chicken and other ****. Anyway, protien should be the biggest concern. Most of my food consists of fruit(mostly) and vegetables. I eat fresh fruit and buy packages of frozen veggies-all really good especially the ones with sauce. However, I buy bags of nuts(love cashews) and always have some during the day. It is needed fat. Also peanut butter with jam- that is healthy if you buy whole wheat and natural jam and pp. I eat black beans(canned) at least once a week. I buy kashi bars and I eat kashi cereal(good friends or anyone) or have eggs. I eat gronola bars, or get snack sizes of gronola or buy fruit bars and then you dont need to eat a real big lunch. For lunch, I usually go to a cheap sushi place next to my school and get vegetarian(avocado, cucumber, asparagus...) I also buy veggie pizzas that kashi makes, they are super good. Also foods like tofu and veggie burgers are not bad and offer lots of nutrients. I would recommend buying soy milk, if you like it-even vanilla. I would give you a meal plan but thats no way to live. Actually a lot of the food i get from wegmans organic/health food. Go grocery shoping with your parents or whatever, and buy stuff that appeals to you and keep in mind- breakfast, lunch and dinner. Let me know if you have any more questions. And good luck!