Weight Management
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Sample Reduced-Calorie Menus
Sample Menus Lacto-Ovo Vegetarian Cuisine
Sample Menus Lacto-Ovo Vegetarian Cuisine
htmRECIPESsampleMenusVegetarian
Sample Lacto-Ovo Vegetarian menus
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InteliHealth
2012-08-06
t
National Heart, Lung, and Blood Institute
2012-08-06
 |
National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Lacto-Ovo Vegetarian Cuisine
Use the exchange list to give yourself more choices.
| Breakfast |
1,600 Calories |
1,200 Calories |
| Orange |
1 medium |
1 medium |
| Pancakes, made with 1% milk, low fat and egg whites |
(3) 4" circles |
(2) 4" circles |
| Pancake Syrup |
2 tbsp |
1 tbsp |
| Light Margarine |
1 1/2 tsp |
1 1/2 tsp |
| Milk 1%, low fat |
1 cup |
1/2 cup |
| Coffee |
1 cup |
1 cup |
| Milk 1%, low fat |
1 oz |
1 oz |
| |
|
|
| Lunch |
|
|
| Vegetable soup, low-sodium, canned, |
1 cup |
1/2 cup |
| Bagel |
1 medium |
1/2 medium |
| Processed american cheese, low-fat and low-sodium |
3/4 oz |
-- |
| Spinach salad |
|
|
| Spinach |
1 cup |
1 cup |
| Mushrooms |
1/8 cup |
1/8 cup |
| Salad dressing, regular calorie |
2 tsp |
2 tsp |
| Apple |
1 medium |
1 medium |
| Iced tea, unsweetened |
1 cup |
1 cup |
| |
|
|
| Dinner |
|
|
| Omelette |
|
|
| Egg whites |
4 large eggs |
4 large eggs |
| Green pepper |
2 tbsp |
2 tbsp |
| Onion |
2 tbsp |
2 tbsp |
| Mozzarella cheese, made from part-skim milk, low-sodium |
1 1/2 oz |
1 oz |
| Vegetable oil |
1 tbsp |
1/2 tbsp |
| Brown rice, seasoned with |
1/2 cup |
1/2 cup |
| light margarine |
1/2 tsp |
1/2 tsp |
| Carrots, seasoned with |
1/2 cup |
1/2 cup |
| light margarine |
1/2 tsp |
1/2 tsp |
| Whole-wheat bread |
1 slice |
1 slice |
| Light margarine |
1 tsp |
1 tsp |
| Fig bar cookie |
1 bar |
1 bar |
| Tea |
1 cup |
1 cup |
| Honey |
1 tsp |
1 tsp |
| |
|
|
| Snack |
|
|
| Milk 1%, low fat |
3/4 cup |
3/4 cup |
| Calories: |
1,650 |
|
Calories: |
1,205 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
60 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
25 |
| *Sodium, mg: |
1,829 |
|
*Sodium, mg: |
1,335 |
| SFA, % kcals: |
8 |
|
SFA, % kcals: |
7 |
| Cholesterol, mg: |
82 |
|
Cholesterol, mg: |
44 |
| Protein, % kcals: |
19 |
|
Protein, % kcals: |
18 |
1,600: 100% RDA met for all nutrients except: Vit E 92%, Vit B3 97%, Vit B6 67%, Magnesium 98%, Iron 73%, Zinc 68%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit B1 92%, Vit B3 69%, Vit B6 59%, Iron 54%, Zinc 46%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
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