Sample Menus Lacto-Ovo Vegetarian Cuisine

Chrome 2001
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Aetna Intelihealth InteliHealth Aetna Intelihealth Aetna Intelihealth
 
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Harvard Medical School
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Chrome 2001
Chrome 2001
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Sample Menus Lacto-Ovo Vegetarian Cuisine

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
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National Heart, Lung, and Blood Institute
2012-08-06

NHLBI

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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Last updated August 06, 2012


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