A good vegetarian diet?

Question

I have been a vegetarian for 2 years, and I dont really ge tthe nutrition I need. I guess I am what you would call a Doritos and Coke Vegetarian. I basically just eat cereal alot and dont really eat supper. I would like to improve what I eat so I dont get sick as often and have problems later on. Can somebody help me actualy figure out a meal plan. It needs to be a breakfast I can grab and go, a lunch I can take to school(i have acess to a microwave there) and then anything for supper. And I do eat morningstar farms food sometimes. I also cant really have dairy products, we thnink im a bit lactose intollerant and we are trying to figure out if ill stop having stomachaches if I stop having dairy products. So any reciped would be appreciatted and just give me a sample day menu

Answer 1

Hi,
this site contains a sample vegan menu for 7 days as well as information some of the nutrients and where to get them.
http://www.bryannaclarkgrogan.com/page/page/657466.htm

Here are 2 jpg files on which foods the different vitamins and minerals and fats can be found. You can check what you are eating daily and see if you are missing anything.
http://www.vegetarian-society.org/downloads/VitaminMin_a.jpg
http://www.vegetarian-society.org/downloads/VitaminMin_b.jpg

Answer 2

You're having stomache aches because doritos and coke is very bad for you. Processed veg meat-stuffs are just as bad. You need fresh food.

What you need to do is get a bento style lunch box, see the link below.

Get two sets of plastic inserts. You can be using one and washing the other. Rotate.

Then prepare healthy veg items over the weekend. Enough to get you through the week.

For instance, buy a whole package of celery. Organic if possible. Wash and cut up the celery over the weekend. Put it, end down, in a small bowl of water. That will keep it fresh. You can do the same with carrot sticks, cucumber sticks, zucchini sticks.

Then take a dip with you. Miso Mayo makes a great dip. See the link below. Use the "dip cup" for your - well - for your dip.

Make a nice batch of whole wheat pasta. Say enough to get you through two or three days. Make a second batch during the week.

Make some steamed or sauted veggies to go with your pasta. You can make a fantastic pasta sauce with just a little medium tofu, tomato sauce and spinach.

Veggie sandwhiches are also good. Slice up veggies like deli meat. Or a whole portobello mushroom. Eggplant, zucchini, bell pepper - all good grilled. Slap them on a sandwich again with Miso Mayo. You're good to go. I like Hemp bread. Extra omegas in the hemp bread. See link below

Get a huge package of Nutritional Yeast. I buy it a pound at a time from the bulk bins at Whole Foods. You can put it on everything. It adds great flavor and TONS of vitamins. See link below.

Answer 3

You can limit what types of grains and fruits you it. Meat contains lots of proteins but vegetarians have the loss of it. Breakfast is the most imporatnt part of the meal, as you know. Consume something with beans for example burritos or hot pockets/lean pockets. Yogurts(if possible) or granola bars. During lunch, you could take fruits or something with protein. Make a sandwich that is packed with tomatoes,lettuce and other vegan approval products.Potato salad is also another option but if you don't eat eggs then you can substitue for chives or green onions. For supper you might want to think of vegetarian soups. Rice or jambalaya is also good for supper. You can cook it on stove pots with veggies and spices.
Drinks can also supply iron and vitamins you need. Try vitaminwater or Fuze drinks.
Here's my recipe for potato salad:
1 1/2cup Cubed potato
1/4 cup chives
3/4 cup mayo
1/2 cup finely chopped boiled eggs
(they're no exact measurements, just estimations so adjust to your needs.)

Answer 4

Since the idea of vegetarianism mostly started in India, I recommend you try lots of Indian foods. They are delicious and healthy.Try more South Indian dishes than Punjabi style. We Punjabis use lots of milk and cream. Try a lot of rice dishes also. Not bland rice, but rice with lots of herbs and spices-delicious. Gujrati foods are nice also. Try Mughlai food one in a while. Most of there dishes are full of meat. But try the meatless ones- they are the best!
Being a vegetarian doesn't mean that you don't have to eat anything. Crisp fruits and vegetables are healthy and a delicious snack. Salads are also good. Instead of bland salads. Try Greek salads. Most of the time you don't add meat and they are really good.
Just look around for some good recipes. You will find hundreds of great Chinese noodle and soup dishes and lots of other great things!

Answer 5

Make sure and eat something green and fresh at least once a day (and I don't mean green M&Ms). Deep green veggies (ie spinach, broccoli, etc) are very good for you and give you a good amount of iron, something you need a lot of if you don't eat meat. If you eat salads, try substituting baby spinach in for iceburg lettuce (which has zero nutritional value).
I myself can't go a day without eating something green and fresh, I start to feel sick.
Cereal is all grain. Despite all the stuff they put on the box cover, as a good soruce of different things, cereal is meant to be eaten aspart of a complete meal, not by itself.

Answer 6

Hey, we're made to eat fruits, veggies and nuts, but seem to have forgotten that they exist! They are so easy to eat and don't necessarily need much preparation.

I'm also vegetarian and usually eat oats and fruit for breakfast, a wholegrain sandwich whith salad for lunch, nuts for snacks, and what's better than a vegetable soup for dinner in winter? I make a huge pot of miso soup once or twice a week (I use any veggies I feel like) and warm it up in the evenings. Add tofu, and you'll get all the protein and omega 3 you need.

Take a look at this web site for inspiration. Although it's not completely vegetarian, it's very useful and will inspire you to eat healthy:

http://www.whfoods.com/

Answer 7

Follow this rule: Make sure that each meal has all the six elements of a plant (roots, stem, leafs, flowers, fruits and seeds). This should make your diet balanced and varied. Toss the Doritos and the Coke, that is bad for you anyway.
I follow this way of eating and I feel great. I get everything I need and never suffer from nutritional deficiencies.

Answer 8

I'm also a vegetarian, but for only about one year. My mom was concerned about my nutrition, so she went to a nutritionist and got a simple day plan for me. Here's one of the samples that i have:

Breakfast:
(when you can sit and eat)
1 package of oatmeal. (quakers makes a great low sugar one!)
1 Glass of soymilk
1 piece of fruit
1 piece of whole wheat bread

(on the go)
Try eating something like a Special K bar, or an Odwalla nourishing food bar (odwalla is a great company!), and try to drink a glass of soymilk or orange juice.


Lunch:
Peanut Butter and Jelly sandwich, using 2 slices whole wheat bread and reduced fat peanut butter.
Juice or Milk
1 piece of fruit

Dinner:
Egg white omelette with peppers, tomatoes, etc.
A serving of vegtables
1 glass of soymilk

Answer 9

Amy's food products are pretty good and they're vegetarian. I also love Morningstar chicken nuggets. I think they taste like the real thing.

Answer 10

Eat South Indian food. There's no dairy products... it's very nutritious..

I'd recommend Punjabi or Gujrati food.. but Gujrati maybe too spicy for you and Punjabi is nothing but dairy products.