Vegetarian Menu??

Question

Summer is coming up, and i would like to try and do a vegetarian diet for 30 days. I'm not doing it to lose weight, but i have noticed that people who are vegetarians look healthier due to the fact they aren't putting so many processed items into their system.

My mom has told me I have to arrange a menu, so i can get all the necessary vitamins and minerals i need. Can anyone give me some resources to help me that will provide me with a menu so I can include all my vitamins into my diet??

Much appreciated. Have a good day.

Answer 1

Im not gona do it for you, but vegetarians like to eat many foods that are different colors.

like spinich- green

and carrots- orange

try a vegetable salad

Answer 2

Vegetarian menu the best menu of the world.It is an excellent diet for all age people.

Answer 3

The biggest problem for vegetarians is figuring out how to substitute for meat. You want to look for protein-rich foods like tofu, beans and legumes, and the like. There are some great vegetarian web sites - just google vegetarian recipes.

Some vegetarians eat fish, eggs, and dairy products; others don't. If you want to eat those items, you can get your protein from those sources, including yogurt and cheese. If weight is an issue, be careful with cheese.

There are also some already prepared veggie burgers in the freezer section of the grocery store. We like the Gardenburger brand best, especially the portabella mushroom and the black bean ones. They are quick, easy-to-cook, and very filling. Don't overcook or they'll be hard and dry.

You can also experiment with different grains - rice, couscous, and quinoa are favorites of ours.

One more suggestion: check the vegetarian cookbook section of your library and find a cookbook that has recipes you think you might like.

Good luck, and what a nice mom to have the whole family try the diet for a month!

Answer 4

Hey,

Go to http://www.vegweb.com and pick out a month's worth of meals, write down your ingredients (use the computer at first so you don't waste paper), combine them into a grocery list, go shopping, and get cooking!

There are other vegetarian websites, but I'm not familiar with some. I haven't read the rest of the answers yet, but I'm sure someone listed something. Right folks?

Answer 5

This isn't helping but maybe for breakfast fruit salad. Try some tofu aswell.

Answer 6

I am so happy that you are experiencing the vegetarian ways.

Here is a 2-day menu. You can play around with it but it includes a variety of foods and you will feel healthy. You might notice that the breakfast examples are HUGE... I think that eating a big breafast is great because you are active the rest of the day. You should eat a BIG breakfast, a good size lunch, and a smallish dinner. A good place to buy all these things is at a Whole Foods store or a Wild Oats... or any other health food store. ENJOY:

DAY ONE

Breakfast:

1 cup of great northern beans

2 pieces of wheat toast (get the good stuff, like Eziekel 4:9 bread)

1 tablespoon of peanut butter

1 banana

1 cup OJ

lunch:

1 1/2 cup of Lentil soup (you can buy it premade)

1 corn muffin

2 cup mixed green salad

2 tablespoons salad dressing (low fat)

1 cup of Silk chocolate Soymilk

snack:

1 large apple

vegan blueberry or Cranberry muffin (health food stores or make your own using recipes online!)

supper:

stirfry in 1 tablespoon of olive oil for at least 3 minutes on medium high heat:

1/2 cup of broccoli florets

1/2 cup of carrots (sliced thin)

1/2 cup of red and green bell peppers

1/4 slivered almonds

(use seasonings to flavor.... also sprinkle a tbsp or soy sauce on this)

also, on the side, eat one small sweet potato

DAY 2

breakfast:

instant oatmeal (rolled oats) (add anything you want -- like raisins, a tbsp of brown sugar, or chopped fruit)

blend in blender for a smoothie:

-1 cup of strawberries

-1 medium banana

-1 cup of silk vanilla soymilk

1 piece of wheat toast with 1 tbsp of peanut butter

lunch:

1 cup of whole wheat pasta

1/2 cup of marinara sauce

1 cup of blanched green beans

1 cup of apple juice

1 vegan chocolate chip cookie

snack:

-pita chips with 2 tablespoons of hummus

-1/2 cup of grapes

supper:

1 morning star vegan griller (veggie burger)

1/2 cup of brown rice

1/2 cup of carrot sticks

1/2 cup of blanched asparagus

1 cup of herbal tea

-silk soy yogurt - peach

okay, there ya have it, ENJOY.

I personally eat a LOT OF FRUIT. and whole grains, like brown rice.

p.s. i just realized that i gave you a vegan menu. ha ha.

Answer 7

You got some great links here, hope you explore them all. No one can give you a whole vegitarian menu in one answer, but there is a LOT of good info on a LOT of good sites on the subject---good luck

Answer 8

I just found this site and the dishes look amazing...

http://www.veganyumyum.com

I know you're not looking for vegan but have a look anyway, you'll be impressed.

If possible, I'd urge you to try and lean more toards a vegan diet which is even healthier. Maybe not go completely vegan for 30 days but just try to cut down on dairy and eggs. A lot of veggies, especially if it's only a short chage, tend to eat a lot of cheese etc instead of meat. The animal protein and fat from this could hinder your efforts to switch for a short time to a healthy diet.

It's really not that hard. If you just think of what you usually eat, replace the meat with meat alternatives like tofu, TVP, Seitan, Soy. Dairy milk can be replaced with soy milk and there are even egg substitutes you can cook and bake with. There are loads of things you can cook... pies, lasagnes, curries, soups, pastas, stir frys, the list goes on.

Make sure to eat lots of wholegrains so that means replacing white bread and pasta with brown and eating wholegrain cereals. You should try and eat as many different fruit and veg as possible. I've had so much fun discovering them all since I gave up meat. It's really opened my eyes to a whole new world of food. Nuts, Seeds and beans are also an integral part to a healthy diet.

Here are a few more sites with good recipes:

http://www.simpleveganrecipes.co.uk/

http://www.veganvillage.co.uk/recipes/ma...

http://www.vegan-food.net/

If you eat a varied healthy diet, there's no need to take separate vitamins. In fact, you'll most probably getting more nutrients than the average meat eater. You still can be unhealthy on a veg diet if you don't do it right but if you are then you should notice the difference it's making.

Good Luck :o)

Answer 9

Amy's Soy Mac-n-cheese, add Soy Knox or Smart Dogs.

Amy's Indian food or Trader Joe's Indian Food (Dal) with rice.

Veat 'Salmon' (pan fry in olive oil, garlic powder and capers or lemon juice) serve with rice and a salad.

Hummus, pita bread and a salad.

Gardenburger Breakfast Bacon - make a BLT add avacado.

Slice tomatoes in rounds, top with Soya Kaas mozzarella cheese, basil, cut up figs (peeled, washed in hot water to bring out the sweetness) sprinkle with a little olive oil and balsamic vinegar. Leave out to room temp until cheese is 'melted' looking.

Stir-fry veggies and rice with Tofu - I use extra firm, wrap in paper towels to soak up the excess water. Cut in slices, fry in a little olive oil, hot pepper sesame oil and soy sauce. Sprinkle with ginger, garlic, curry, whatever you have in the cupboard. Top with sesame seeds. You can also top it with sliced veggie cheese and serve on toasted sourdough with mustard.

Gardenburger Riblets, baked potato, broccoli (w/ lemon, margarine and garlic) and a salad.

Pasta w/ marinara sauce, if you have Boca Itailan Sausages cut them up and add it to the sauce. Serve with garlic bread - spread butter on bread, sprinkle with garlic powder and brown in a pan, butter side down.

Clean portobello mushrooms, cut up, saute in olive oil, garlic and a little soy sauce. Serve with salad.

MorningStar Farms Sausages (not the breakfast ones) are good on homemade pizza - add mushrooms, tomatoes, broccoli, peppers, onions, soy cheese.

Easy Corn Chowder Soup – 1 can each of White Corn, Yellow Corn and Creamed Corn, including the water from the can. Cut up celery add to the pot, add a little rice dream milk.

To vegetarian refried beans add mild green sauce. Add soy cheese if desired. Make Spanish Rice – Far East and/or Rice-a-Roni makes it in a box, just add tomatoes. Serve in a burrito, taco or tostada – add lettuce, tomatoes, soy cheese and avacado to the top.

Quorn turkey roast, with mashed potatoes and a vegetable. Use leftovers on for a 'turkey' sandwich or in soup -

Vegetarian Chicken Noodle Soup

6 cups of pure water

¾ cup Vegetarian Chicken Soup Base

6 organic celery stalks, chopped

1 ½ cups sweet onion

6 carrots, chopped finely

1 package organic noodles (rice, corn or barley)

1 package of Quorn Tenders (or use leftover Quorn Turkey Roast cut up)

Sauté Tenders lightly in olive oil. Heat water, add soup base, stirring gently. Add vegetables, noodles (consider breaking them into 1-2 inch pieces) and Quorn Tenders.

Basil, Tomato and Mozzarella Sandwich

INGREDIENTS

1 (1 pound) loaf Italian bread

6 fresh basil leaves, chopped

2 tomatoes, sliced

4 ounces fresh mozzarella cheese, sliced (Soya Kaas)

1/8 teaspoon red pepper flakes

1/2 cup balsamic vinegar

DIRECTIONS

Slice the loaf of bread in half lengthwise. Layer the basil, tomato slices, and mozzarella cheese between the two halves of bread. Cut into four sandwiches.

In a small dish, stir together the balsamic vinegar and red pepper flakes. Use as a dipping sauce.

Answer 10

hate to tell you but vegetarians have the ability to put just as much junk food in thier mouths...crisps are veggie, chocolate is veggie, quorn is just processed stuff, veggie burgers are processed.....just because you are veggie doesnt mean you eat less processed stuff.....but to now answer your question i suggest doing reasearch from impartial websites......peta, goveg, meat.org are all biased againt meat so they will not be much help...try government approved websites

Answer 11

http://www.chooseveg.com/vegan-recipes.a...

Answer 12

That's great you're interested in going vegetarian for a month.

Two weeks of veg menus:

http://www.vegcooking.com/veganMenus-1.a...

(click on the days and weeks)

Eight weeks of veg slimming menus:

http://www.vegcooking.com/slimmingmenus-...

(click on the days and weeks)

The veg food groups:

http://www.pcrm.org/health/veginfo/vsk/f...

Meal and snack ideas:

http://www.tryveg.com/cfi/toc/?v=07menu

http://www.tryveg.com/cfi/toc/?v=07budge...

Good luck!

Answer 13

sence you did  not say vegan get 2 - 3 eggs per week. this is the easy way to get b=12 vitamins

mainly you need to find dishes that are complete protien.

beans + grains

this would be beans of chooce and rice or millet ect

grains + nuts or seeds

dry soy beans and walnuts for the omega fatty acids

nuts + grains

grumbles

soy grits or bulgar wheat

cookde till soft with salt to taste

add to the blender 2 cups of water and 1/2 cup nuts such as qecans or walnuts and 1. tsp onion powder or 1 large onion

blend till smooth and eat on whole grain toast hot or you can put it on a cookie sheet and dry it till it grumbles dry. store in freezer and take 1 cup later and and add to tomato sauce and heat till bubbling and eat like a king on hamburger bun whole grain of corse and you will have a wonder ful sloopy vta joe. this is only one option.