How's my vegetarian nutrition doing?

Question

I have recently gone vegetarian, and want to run by my daily menu and get your feedback as to if it sounds like I'm getting enough nutrients. I feel awesome, but I just would like some added reassurance. I have also started taking a multi vitamin.

Breakfast:

oatmeal made w/ soy milk, banana, and cup of applesauce w/ herbal tea

Lunch:

either a Smart Dog, organic peanut butter sandwich on wheat, or boca burger w/ soy cheese and usually more applesauce, baby carrots

Snacks:

Usually triscuits, and or mixed nuts

Dinner:

stir fry made w/ extra firm tofu, whole grain pasta, something along those lines

I also drink 16oz of OJ a day, and lots of water, so overall how am I doing?

Answer 1

Try to cut back on  the processed soy products.  You can eat too much soy you know.  I maybe eat a soy item once a day at the most.

Answer 2

You're doing good! That's not a bad diet you have there.

Nuts. Yep. Fruit. Yep. Wholegrains/cereals. Yep.

But for lunch, maybe swap the processed foods (such as Smart Dogs and Bocas) for something like a falafel & veg wrap? Maybe have a glass of rice milk.

Nuts are always a great nutritious snack- full of protein. Fruit is a good snack too.

[edit] OK, protein. You mentioned peanut butter, soy milk, boca burgers, nuts and oatmeal. You'll be getting a range of amino acids. You won't have a problem, your intake of protein, judging by what you listed, will be absolutely fine! Even better if you can add lentils to your list. Keep it up :-)

Answer 3

Eat some greens like mustard, collards or kale.

Put some ground flax seeds in your oatmeal or take some flax oil with dha, it will make your food taste and smell fishy even though the DHA is from algae and not fish.

Try to expand your diet to have more variety. Soy and peanut butter shouldn't make up the majority of your legumes and try new grains other than wheat and oats.

Try including more beans, peas and lentils but less of the highly processed fake meat.