Vegetarian Daily Diet - what is in your typical daily menu?

what is in your typical daily menu?

i am 28 years old and i am considering going vegetarian , or following a raw food diet for the health benefits mostly. however it does kind of concern me that i will not get enough of what my body needs. can someone reassure me that it is possible and maybe someone could give me a typical daily menu for a vegetarian. much appreciated in advance!!

Public Comments

fries
This isn't raw food but it is vegetarian: cereal. I love cereal, and eat it 2-3 times a day. I choose kinds that are high in fiber and low in fat, like Grape Nuts, Raisin Bran, and my favorites are Kashi cereals.
omelet from don-kin donates
Maybe some toast or eggs if your not vegan. Coffee. Basicly any breakfast that isn't bacon or sausages. Lunch can be beans, sandwhich, anything to drink. Pleanty of dinner options, if your only doing it for health reasons fish is a great way to get lots of vitamens. also taking a complex vitamen can help balance it out if your worried you might not be getting enough nutrition.
Except for the occasional meal at someone's home, I'm an ovo-lacto-vegetarian. That means I eat plenty of cheese and eggs. For breakfasts at home, I have two fried eggs and two pieces of whole wheat bread, sometimes with peanut butter. Sometimes, instead, I have special K with milk and bananas and straberries. For lunch, I almost always have a trader Joe's frozen enchillada lunch, with tofu and black beans and corn. I add parmesan cheese. Mid-afternoon snacks are often nuts, and once in a while a peanut butter cup. For dinner, I have a lot of sauteed tofu recipes that I like. I also eat lots of black beans, lentil soup, quiche (cheese, spinach). Lasagne with mozzarella and ricotta cheese and vegetables is also pretty full of protein.
Good lord... fries? Nice try.... 2 points for that one... Breakfast - Oatmeal or cereal and fruit Lunch - Big salad with all sorts of veggies, chickpeas, nuts, seeds, cheese if you're okay with that... egg is a possibility... depends on if you're going lacto-ovo or not... Dinner - Pasta with veggies and marinara sauce, baked potato with broccoli, cheese, sour cream, etc.... veggie burger on bun with some chips and cole slaw... quiches are great, mac and cheese with broccoli... bean and cheese burritoes, rice and beans with cheese... there are tons of choices... four cheese or veggie lasagna... Snacks are anything you want with fruits, veggies, popcorn, crackers, muffins, banana bread, cashews or other nuts with dried fruit like trail mix... yogurt mixed with trail mix is great! Veggie pizza... love that stuff... or a veggie sub... yummo... or a grilled cheese and tomato soup... the list is truly endless and a lot of it is stuff you've been eating for years that you never realized was "vegetarian" :)
Jeeze I'm an old hippy fart and been there done the brown rice that movement long long ago... Now my husband of gasp!! 60 and I eat alot of stir-fry...3/4 veggies to 1/4 protein...lamb is our favorite..buy a wok and head down to the chinese isle...buy soy sauce, 5-spice, and fish sauce, along with much onion and garlic...broccoli, red peppers and any other veggies you love...get some olive oil and heat up a tablespoon of the oil first, throw in the diced onion and garlic, then the rest of the veggies, and finally the meat ( you won't need much!!) ..simmer until the meat is no longer red....add 5 spice, soy sauce and fish sauce (easy on that one) pour over rice of any color and you'll go mmmmmmmmmmmm........repeat with chicken, steak, turkey, whatever... It's a way to get into vegan without going overboard....a nice stop on the way to......
Hummus, falafel, babaghanoush, and fries
My usual breakfast is small because I'm not much on eating first thing in the morning. I usually have two pieces of toast, tomato juice, and coffee. Sometimes I add some cheese to the bread and let it melt. I also like Rice Crispies with a banana or some strawberries sliced on top. Lunch is typically a salad with plenty of veggies. I also like homemade tomato soup and a grilled cheese sandwich. I like refried beans and some pico de gallo on a tortilla, too. And broccoli cheese soup is one of my favorite meals any time of the day. Dinner is often pasta -- lasagna with veggies, spaghetti with different sauces, pasta salads, etc. I also love stuff like eggplant Parmesan, homemade vegetable soup, and hummus with pita bread. I enjoy stir fried veggies and rice, too. I'm not much on tofu or meat substitutes, so I avoid them. For snacks, I love a handful of cherry tomatoes or some pistachios or cashews. My husband is diabetic, so we don't do a lot of desserts or sweet stuff. I usually have microwave popcorn or rice cakes around to munch on, too. That's a pretty good sample of what I eat.
Most recipes can be made vegetarian by replacing the meat with tofu, tempeh, nuts, beans or cheese. I could give you a menu, but I don't know what you really like to eat. So, essentially, eat as you do now (it'll be easier on your system) but use a different protein source. If you simply eliminate the meat and don't replace it, you may not feel satisfied. Instead of ground beef, they have tofu crumbles that you can get at health food stores. That's good for chili, spaghetti, etc. and it has a similar texture. We also like tofurky sausage. It's tofu with sundried tomatoes and basil and is SO yummy! Texture is similar to sausage as well. This can be added to a LOT of different things - stir fried veggies, with pepper and onions, pan fried and served up in a bun... Look around your health food store and ask them for ideas. They can show you the ropes and help get you started. Lindsay Wagner has a GREAT cookbook that's vegan, I think. It's called "Highway to Health" and it's got lots of yummy things in it! Another great vegetarian cookbook is "Moosewood." You can also check out a bunch of vegetarian cookbooks from the library so you can get the idea and some good recipes as well. Check with your doctor about making sure you get what you need. We just take a multi-vitamin to make sure we get B12 which is the thing our doc was concerned about. Good luck!
I live of fruits and vegetables, soy, and grains
So Food that cause you loss weight base on low fat vegetarian diet this is my diet for life 20 Foods You Can Eat in Virtually Unlimited Portions Corn Celery whole wheat breads brownRice Peas Potatoes Cauliflower Lettuce (all varieties) Tomatoes Broccoli Cabbage Carrots Oranges Black beans Apples Kidney Beans Grapefruit Spinach Bananas Plant-based diets promote slimness, while Animal products promote overweight. Foods to avoid All vegetable oil, (Avocado, Olive oil) NO FRY FOOD Animal products & Dairies (milk- butter- cheese) Sugar(honey) Seeds and Nuts pinute butter Exercise Moderate get rid of all following: any meat, poultry, or fish product. All dairy products, including butter, milkor margarine Vegetable oil(Yes, even olive oil) All salad dressings Cookies, cakes,piec and icecream potato chips nuts and nuts butter sugary candies Getting to know new foods, Breakfast: Fresh Fruites Hot cereal(old fashion rolls or oatmeal is the best) add with cinnamon or try strawberries, raisins. Do not use milk. Cold cereal with soymilk. choose whole grain cereal. soy milk is free from animal fats. it is free from cholesterol and lactose that found in dairy product. Lunch time, Instant soup Hetlth food store have such variety of splt pea soup , noodle soups and just add water and ready to go. Bread, bread sticks, pretzels, vegetables Fruits Chickpeas Black beans on toast Avoids all the meats egss and dairy and oil Avoids butter margarine,sour creamand other fatty topping. Dinner time. Grains and other starches a. Rice is one of the best foods for slimming down. it is very low in calories and very nutritious.(brown rice are the best, whole grain spaghetti with tomato sauce). corn is grain not vegetable. enjoy it without any butter Legumes(beans, peas, and lentils) Black beans(Do not skip this one) they are low in fat packed with fiber top with salsa and mustard. So eat food from plants sources, such grains, beans, vegetables and fruits. Avoid animal products. Avoid calorie restrictions,Sugar and alcohol 1 large raw potato=70 calories 70 calories + frying= 440 calories believe me i try it and i lost 8 -9 pounds in less than 1 months. I tried atkins or southbeach diet or all fad diets, and i was always weak and hungry and all the lost came back after i stoped. but with this i am feel full all the time and losing weight. first you start to loss sizes and then you loss on the scale. try it and you wont believe it. Source(s) FOOD THAT CAUSE LOSS WEIGHT(find it at any book store) or amazon. This book is my favorite book ever. only try it for 30 days and you will see the result.
BK: Green tea with Stevia 1/2 cup of Brown Basmatic Rice & Quinoa with real butter & 1/4 cup of Dried Crandberries LU: Lambrada Raw Bar Water SK: 1 oz Dry Roasted Cashews, Water DIN: 1 Cup of Br.Rice/Qunioa topped with 1 cup of Homemade Veggie Curry. Water
breakfast: cereal with soy or rice milk lunch: veggie burger or veggie chili with mixed green salad dinner: vegetable stir fry over rice or vegetablelasagne with mock ground beef snacks: fresh fruit, mixed nuts, energy bars,baked pita wedges with hummus. Just an example.
Try going to Subway and getting the veggi patty. And yes I am serious, guy.
I weight train so I get a lot of carbs and calories before noon. This is what I'm eating today. 5:00a.m. grape nuts, blueberries- rice milk 7:00a.m. Lunar bar, 1/8 cup pumpkin seeds sunflower nuts, almonds combined 9:00:a.m. brown rice protein shake mixed with OJ 1/4 cup of french green organic lentils, 1/8 cup millet 1/8 cup amaranth, 1/4 cup spelt, 1/4 cup of split peas 4 servings of steamed mixed crunchy veggies mixed in 11:00 am 1 peach or nectarine, 1 kiwi noon- 2 tbsp of smart balance Pb on three grain organic sugar free bread, 2 servings of steamed crunchy vegetables, 1 servings of steamed soybeans 1/8 cup of mixed nuts 1/4 cup of quinoa 3:00p.m. broccoli with hummus, apple, 1/2 of a big green salad with sesame or caraway seeds bok choy and mushrooms mixed in Ive's or lightlife veggie chicken topped with tahini dressing between 8 and 9 pm other half of green salad drink water with every meal and in between
Breakfast on a work day- Nature Valley peanut butter granola bars, poptarts, doughnuts, etc. off day- hashbrowns, waffels or pancakes, and eggs. Lunch- Morningstar or boca fake chickn pattie, fake hotdog, or hamburger. Or peanut butter and jelly sandwich. Dinner- Pasta, taco with red beans and rice, vegetable dumplings, meatless chilli, huge salad, or just a bunch of sides. Trust me it's not that hard at all, I'm 22 and I gave up meat when I was 13 and didn't have any of this knowledge. You will figure it out if you really want to do it. But take vitamins because I don't and I catch colds and flus much easier then my meat eating friends.