1500 meal plan for ovo lacto Vegetarians

1500 meal plan for ovo lacto Vegetarians

1500 meal plan for ovo lacto Vegetarians:

An ovo lacto vegetarian is a vegetarian who does not eat any meat, fish, or poultry. A typical ovo lacto vegetarian diet includes fruits, vegetables, grains, legumes, nuts, seeds, dairy, and egg  products.

Following a 1,500-calorie diet can help you meet your weight loss or maintenance goals. This plan should include three meals and two snacks each day. If you’re vegetarian, you should include a vegetarian protein source with each meal, as well as whole grains, fruits, vegetables and low-fat dairy products. It’s always a good idea to consult your physician or registered dietitian for a personalized eating plan.

 

1500 meal plan for ovo lacto Vegetarians

  • Breakfast
    •  1 cup Oats cooked
    • 125ml Milk
    • 1 boiled egg
    • Sweetener for coffee/tea
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte with sweetener
  • Lunch
    • 2 slices Bread  (low GI)
    • 1 portion Baby tomatoes lettuce & carrots
    •  4  slices Vegetarian polony
    • 2 level tbs Mayonnaise & Dijon mustard
  • Afternoon Snack
    • 1 Any fresh Fruit
    • Yoghurt
    • 2 cups popcorn (homemade)
    •  for popcorn
  • Dinner
    • 2 small sweet potato
    • 1/2 cup Carrots
    • 1/2 cup Broccoli
    • 2 quorn chicken style fillets
    • Lemon juice, canola, herbs (for chicken)
  • Breakfast
    •  1 cup High Fibre Bran
    • 125 ml Low fat/Full cream Milk
    • x 2tbspn Cottage cheese  (LF/FF)
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 6 Provitas
    • 1 cup of each (raw):  Gherkins, carrot sticks, yellow pepper
    • 4 low fat cheese wedges
    • 1/4 of  medium Avocado
  • Afternoon Snack
    • 1 Any fresh Fruit
    • Sterie stumpie or Super M (any flavour) 300ml
  • Dinner
    • 1 cup spaghetti
    • 1 cup Tomato and onion mix
    •  x 1cup raw Green salad
    • 10 ml for cooking
    • 80g Quorn mince
    • Tomato Sauce
  • Breakfast
    • 1 slice Bread
    • 1 Yoghurt
    • ½ cup baked
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte (use sweetener)
  • Lunch
    • 1 whole-wheat roll
    • 1 portion:  Onion, mushroom, tomato, cucumber
    • 1x soya burger patty
    • Margarine
    • 1 level tsp/ tomato sauce/mustard
  • Afternoon Snack
    • 1 Any fresh Fruit
    • 100ml Yogurt
    • ¼ cup muesli (mixed with yoghurt)
  • Dinner
    • 2/3 cup Brown basmati rice
    • 1 cup : Onion, mushrooms,red peppers, cabbage
    • ½ cup Green
    • 135g Grilled Fish
    • Soya Sauce (wheat free)
    • 10 ml for cooking
  • Breakfast
    • 1 cup Oats, cooked
    • 125 ml milk
    • 1 fried egg (use spray n cook)
    • Sweetener x1 tomato sauce/worcestershire
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 1 cup of each (raw):  cucumber, spring onion , Red  pepper
    • 1 cup Pasta  (cooled)- brown
    • 60g Marinated Tofu
    • 2 level tsp Mayonnaise, Thai sweet chilli sauce
  • Afternoon Snack
    • 1/2 cup  fresh Fruit salad
    • 1 yogurt
    • 1/4 cup GF Muesli,(mixed with yoghurt)
  • Dinner
    • 1/2 cup Green peas
    • 1 cup butternut
    • 2x Fries soya sausages
    • Cinnamon for pumpkin
    • tomato sauce/ chutney
    • 10ml
  • Breakfast
    • x2 Weet-Bix
    • 125 ml Milk
    • 1 x soya sausage
    • Sweetener x1/ tomato sauce
  • Morning Snack
    • Any fresh Fruit smoothie with yogurt
    • (Use 2x fruit + 150ml FF yoghurt)
  • Lunch
    • 4 Rye vita
    • Cucumber, gherkins, celery
    • Tuna 60g/1 tin
    • 2 Tbspn low fat mayonnaise or ¼ of medium avocado
  • Afternoon Snack
    • Used in mid am snack
    • 1x HOWARU milk drink )
    • 2 Rye vita/ 3 provita
    • 2 tspn peanut butter
  • Dinner
    • Pizza, made using whole-wheat pita bread
    • Mushrooms, green pepper & asparagus on pizza
    •  Salad (1 cup raw) : Lettuce, cucumber, tomato.
    • 90g Mozzarella cheese (Fat in, cheese and in base)
    • Tomato paste
  • Breakfast
    • 1 cup All Bran
    • 125ml Yogurt/milk
    • 1 fried egg (use spray n cook)
    • Sweetener x1 /tomato sauce/worcestershire
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yogurt
  • Lunch
    • 6 baby potato, boiled
    • Onion, mushroom, yellow + green pepper stir-fry
    • Cottage cheese x 4 Tbspn (on top of potato)
    • 5ml for stir fry
  • Afternoon Snack
    • ½ cup fresh fruit salad
    • Sterie stumpie or Super M (any flavour) 300ml
    • ¼ cup GF muesli
  • Dinner
    • 70g oven bake chips
    • Boiled mixed veggies
    • Grilled fish 135g
    • 10ml for cooking, herbs
  • Breakfast
    • 2 slices Bread – rye
    • 1 Yogurt
    •  x 2 tbspn Cottage cheese
    • Sweetener for coffee/tea
  • Morning Snack
    • Any fresh fruit smoothie (Use 2x fruit + 150ml FF yoghurt)
    • 2 fruit
  • Lunch
    • ½  cup quinoa
    • 1 cup raw Salad: Lettuce, cucumber, tomato.
    • 1 cup Chickpeas
    • 1/4 of  medium Avocado with balsamic vinegar
  • Afternoon Snack
    • 250ml Milk
    • 2 cups homemade popcorn
    • 5ml
  • Dinner
    • ½  cup Brown Rice
    • Gem Squash
    • ½ cup Spinach
    • 1 cup lentils in tomato and onion mix cooked (mixed with rice)
    • White sauce with spinach (use LF or FF milk + 10ml)

 

 

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