Here's a Sample Vegetarian Diet Template

Follow the suggestions on this sample vegetarian diet template and you'll have basic guidelines for balanced nutrition.

Note: This is a simple planning blueprint. I suggest you print this template then read additional pages for specific foods in each group. Serving sizes are also given. The links are listed at the bottom of this page.

You'll notice snacks are optional. If you're not a snacker, you can increase mealtime servings from each group.

Breakfast:
vegetables - 1 serving
grains - 1 or 2 servings depending on appetite and weight
legumes, nuts, other protein rich foods 1 or 2 servings
beverage of choice

example:
glass of vegetable juice
whole grain cereal or toast
peanut butter or scrambled egg
coffee, tea, water or choice

Snack: optional
fruit - 1 serving
grains - 1 serving
or nuts - 1 serving

example:
apple
whole grain crackers with nuts or cheese

Lunch:
vegetables - 1 or 2 servings
grains - 1 or 2 servings
protein rich foods - 1 serving

example:
lettuce
tomato
whole grain bread or bun
vegetarian burger
add spinach salad with beans or cheese and other vegetables

Snack: optional
fruit
vegetables
grains

example:
apple sauce or fruit cup
banana with a few nuts
whole grain crackers

Dinner:
vegetables - 1 to 2 servings
grains - 1 to 2 servings
legumes, beans, other protein rich foods - 1 to 2 servings

example:
bean, brown rice, cheese and lettuce burito with salsa
guacamole
whole grain chips

That's it. The basics of a vegetarian diet as a template.

You probably noticed there aren't any dessert type foods listed. That isn't because they aren't allowed.

It's because I wanted to focus on the nutrient rich foods your body requires for good health.

If your weight is normal for you and you're happy with it, then go ahead and add those special foods that may not be as nutritious, but are satisfying and make your meal complete.

My source for this page is A New Food Guide for North American Vegetarians.www.dietitians.ca/news/vegetarian_food_guide_for_NA.pdf

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