Sample vegetarian menus

Menu #1

Breakfast:

• 1 cup oatmeal with cinnamon and raisins and ½ cup fortified soymilk
• 1 slice toast with 1 T almond butter
• ½ grapefruit

Lunch:

• whole wheat pita stuffed with hummus, sliced tomato, lettuce
• carrot sticks

Dinner:

• 1 cup baked beans with blackstrap molasses
• baked sweet potato
• 1 cup steamed collard greens drizzled with lemon juice
• baked apple

Snack:

• banana soymilk shake

Menu #2

Breakfast:

• 3 oatmeal pancakes with applesauce topping
• calcium-fortified orange juice
• fresh fruit

Lunch:

• Bean burrito: black beans in corn tortilla, topped with chopped lettuce, tomatoes, salsa
• Spinach salad with tahini-lemon dressing

Dinner:

• Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, bok choy
• cantaloupe chunks drizzled with fresh lime juice

Snack:

• dried figs

Source: Physicians Committee for Responsible Medicine, Washington, DC.