Vegetarian Diet Plan

The following example meal plan has been designed for an 'average' vegetarian. A vegetarian by definition will not consume any meat or meat products in their diet, nor any ingredients based on animal flesh. This includes fish and fish products, and these will be absent from a vegetarian diet (even though it's fashionable to be a 'vegetarian' who does eat fish). This plan has been designed for a lacto-ovo vegetarian who includes milk, dairy products and eggs in their diet. It's nutritionally balanced for weight maintenance.

Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious vegetarian foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Mug tea/coffee
2 oatcakes
Item fruit
Sandwich: 2 slices granary bread + low fat cheese / cottage cheese / quark / peanut butter / egg + low fat mayonnaise
Mixed salad
Low fat / low sugar yoghurt
Handful mixed nuts / seeds
Item fruit
Evening Meal
2 vegetarian sausages or 2-3 Quorn pieces
3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
Loads of veg or large salad
2-3 oatcakes + low fat soft cheese
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.