Balanced diet for a Vegetarian?

Question

What is an example of a balanced diet (per day) for a growing vegetarian girl? I'M A VEGETARIAN, NOT VEGAN.

Thanks for your help.

Answer 1

It's pretty much the same for any other growing girl, except you'll be using legumes (and some nuts and seeds) for protein instead of meat.

Look for A Teen's Guide to Going Vegetarian. It has a lot of great ideas and info for someone like you.

Answer 2

Here are some web sites with some great vegan/vegetarian food.

http://silksoymilk.com -chocolate and chai flavors are good

http://amys.com

http://organicfoodbar.com

http://gardenburger.com

http://yvesveggie.com

http://sunshineburger.com

http://rightfoods.com

http://veganstore.com -they have chocolate!

http://nakedjuice.com

http://www.cedarsfoods.com/

http://bolthouse.com

http://naturespath.com

http://turtlemountain.com

Here are some good recipes:

Stir fry- You need cut up tofu, soy sauce, olive oil, steamed veggies, and cooked rice

Get a frying pan and coat it with olive oil. The put the tofu in the pan and brown each side of it. Next, add the veggies. Add a little soy sauce and put in the rice. Mix everything up and then let it sit on the stove, occasionally stirring it to make sure it doesn't burn. After about a minute and a half of that put it in a bowl and enjoy!

Hummus- chick peas, lemon juice, paprika, cumin, black pepper, and any other spices/seasonings you like

Puree the chick peas. Then add a little lemon juice, paprika, pepper, and other spices. Then stir. Serve with a pita, with cucumbers, or on a veggie wrap.

Here are some snack and dinner suggestions:

Snacks:

Celery with peanut butter

Apples with peanut butter

Pita with hummus

Raisins

Amy's Apple Toaster Pops

All natural popsicles

Natural Valley bars

Fruit Leather

Silk Chocolate Soy Milk

Naked Juice

Apple chips

Dinners:

Tofu Stir Fry

Amy's Pizzas

Amy's entrees

Sandwiches made with Yves meatless deli slices

Tofu Scramble

Gardenburgers

Natural Oven's bagels

Dr. McDougall's Soups and Noodle Soups

Soy Cheese Quesedillas

Veggie Wraps

Whole foods is a great store for vegetarians/vegans, so I recommend grocery shopping there. You also can get a lot of the things I listed above there.

Answer 3

Follow the vegetarian food pyramid:

http://www.vegsource.com/nutrition/pyram...

Answer 4

Example of a healthy Breakfast:

-Wholegrain muesli with soya milk (or dairy milk, if you drink it) OR Fortified breakfast cereal, such as Weetabix.

-Yogurt and a fruit

-A slice of wholemeal toast, with peanut butter

Lunch Ideas:

-Beans on toast (supplies a complete protein)

-Scrambled tofu

-Stir fried vegetables

-Baked potato with whatever toppings you like

-Veggieburgers with grilled tofu

For lots of amazing recipes, check out the Vegetarian Society's Recipe Index:

http://www.vegsoc.org/cordonvert/recipes...

Snacks:

-Fruit (- at least 3 portions a day if you can)

-A handful of nuts, such as cashews or almonds

-Sandwiche

-Yogurt

-A cup of soya milk/dairy milk

Personally I don't consume dairy products, I'm not sure if you consume them though.

Afternoon supper:

-Anything light, and no fatty foods before you go to bed. Fatty foods are hard to digest at night.

People that are new to Lacto Vegetarianism (they consume milk & it's products) sometimes eat too much cheese and dairy. Remember that cheese and dairy products can be high in fat. Vegetarians should choose lower fat options. (Vegans of course avoid dairy).

I hope this helps. :)