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.
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