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.
- 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
- Dinner
- 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
- Breakfast
- 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
- 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
- Afternoon Snack
- 1/2 cup fresh Fruit salad
- 1 yogurt
- 1/4 cup GF Muesli,(mixed with yoghurt)
- Dinner
- 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
- Dinner
- 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
- Afternoon Snack
- ½ cup fresh fruit salad
- Sterie stumpie or Super M (any flavour) 300ml
- ¼ cup GF muesli
- Dinner
- 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
- Dinner
