Weekly Vegetarian Diet: 2 Examples

Vegetarian diets not only imply eating vegetables, but there are a lot of plant foods that can be included in this diet.  You need to be able to cover your nutritional needs while eating vegetarian.

Types of Vegetarianism

There are different types of vegetarianism and your diet could vary depending on which type you choose to follow.

Strict vegetarianism: You must avoiding eating any sort of animal product, including those coming from eggs and milk.

Vegan: Similar to strict vegetarians, this diet excludes any sort of animal product, including their derivatives, like milk and honey.  This is often times considered to be a lifestyle more than just a diet because you cannot consume any type of product that comes from animals, regardless of how it is prepared.

Ovo-lacto vegetarian: This diet includes eggs and dairy, but not meat.  Some people choose only to consume eggs, or simply dairy.

Frugivore: This diet is based on fruits and seeds, excluding nearly any type of vegetable except those considered to be fruits, like avocados and tomatoes.

Raw Diet: This diet consists entirely of raw foods, which means that individuals following this diet only eat foods that do not require cooking.  There are a lot of sprouts, seeds, fruits, vegetables, etc., which are included.  Some people also include meat and fish so long as they don’t need to be cooked with heat.

Weekly Menu

Planning a vegetarian diet could be difficult, especially if you’re just starting out.  That’s why having a menu on hand can be a helpful guide for designing your diet.

Below you are going to see two types of menus that can guide your diet.  Amounts may vary according to each individual’s needs, and we also recommend an expert’s evaluation if you need to use some sort of dietary supplement.

Ovo-lacto Vegetarian Menu

Breakfasts

Monday: Eggs cooked with sautéed asparagus and a cup of natural fruit juice.

Tuesday: Banana smoothie with milk and banana.  You could use plant-based milk, like soy milk, and two pieces of toast with one tablespoon of honey.

Wednesday: Decaf coffee or a tea with oatmeal and a piece of fruit with cottage cheese.

Thursday: Scrambled eggs with green beans, whole grain bread and decaf coffee or a tea.

Friday: One cup of yogurt with fruit and muesli sprinkled on top, 1 cup of tea or decaf coffee.

Saturday: Pancakes with blueberries and honey, and one cup of orange juice.

Sunday: Sautéed potatoes with tomato and onion, whole grain bread and a cup of tea or decaf coffee.

Lunch

1 piece of seasonal fruit or a cup of plain yogurt

One handful of nuts (almonds, walnuts, hazelnuts, etc)

Dinner

Monday: Soy nuggets or croquets with mashed potatoes

Tuesday: Vegetarian hamburgers made from seitan or seeds, and a grilled sweet potato.

Wednesday: Stuffed peppers with onion and cheese, baked.

Thursday: Soy patties with steamed vegetables.

Friday: Vegetable paella

Saturday: Pesto pasta and tomato and cheese salad

Sunday: Spinach tart

Snack

1 oatmeal bar or whole grain cereal bar with 1 cup of tea

1 serving of gelatin with fruit and agar agar

Dinner

Monday: Baked cheese with sautéed vegetables and seed bread.

Tuesday: Asparagus tortillas

Wednesday: Stuffed Portobello mushrooms with cheese and vegetables.

Thursday: Russian salad with olive bread or whole grain bread.

Friday: Stewed zucchini with tomato, onion and cheese

Saturday: Hummus with corn chips

Sunday: Leafy green salad with tomatoes and hard boiled eggs

Strict Vegetarian Diet

Breakfasts

Monday: Oatmeal bards with decaf coffee and a piece of fruit.

Tuesday: Soy milk smoothie with a piece of fruit, sweetened with sugar, and two pieces of toast.

Wednesday: One cup of soy milk yogurt with one apple and a cup of cantaloupe or papaya.  You can sprinkle chia seeds on top if you like.

Thursday: Stir fried mushrooms with tomato and onion, whole grain toast, and juice from fresh fruit.

Friday: Croissant with strawberry or fig jam and one cup of plant-based milk.

Saturday: 1 cup of cooked oats, prepared with soy or almond milk, 1 piece of fruit, like an apple.

Sunday: Homemade walnut flour biscuits and a strawberry smoothie with soy or almond milk.

Lunch

1 piece of seasonal fruit or 1 cup of soy milk yogurt with blueberries

One handful of nuts (almonds, walnuts, hazelnuts, etc.)

Dinner

Monday: Baked cauliflower and sweet potatoes with tofu

Tuesday: Spinach Noqui with tomato sauce and corn cream.

Wednesday: Oatmeal patties and one cup of bean soup

Thursday: Lentil soup with rice and vegetables

Friday: Mushroom risotto

Sunday: Ceviche with cauliflower or soy, with cornbread

Snack

1 cup of tea

1 piece of bread with tomato and spices or hummus

Dinner

Monday: Pita bread filled with sautéed seasonal vegetables.

Tuesday: Mushroom stuffed avocado with peppers, tomato and sautéed onions

Wednesday: Ratatouille

Thursday: Grilled mushrooms with garlic and parsley on a piece of bread

Friday: Olive pate with two pieces of toast

Saturday: Marinated eggplant

Sunday: Rice with banana

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