Where can I find a healthy vegetarian meal plan?
Asked by thinfatty1992 on Jun 28, 2009
in Eating Disorders
I’m a 17year old female, 5’ 4” and I weigh approximately 97 pounds. I've had a lot of problems with eating either too much or too little. I'm also a vegetarian and this interferes with my eating patterns and weight. Could you please help me come up with an example eating plan? And what portion sizes are correct? I want to be eating properly and I know I need to get my weight up but for the moment I’d just like an idea of what a calorie controlled vegetarian meal plan would look like. Currently, I eat a serving of cereal, fruit and dairy for breakfast. Lunch is a sandwich usually with just salad, maybe with egg or something as well. Dinner is either vegetables with a vegetable patty or just cereal again. I obviously don’t get enough calories but I’m scared to up it in case my weight goes haywire.
Answer
The Guide to Vegetarian Food at About.com provides two sets of vegan meal plans developed by a registered dietitian. One is for 1800 calories and the other is for 2300 calories. You need 2300 because you are 20 - 25 lbs underweight. For the purpose of meal planning, ovo-lacto vegetarians follow the same food group format as meat-eaters; they simply satisfy the "Meat Group" requirements with eggs, beans and lentils, veggie bugers, tofu, and other vegetarian sources of protein. Presently, your diet is wholesome but you don't eat enough food as you said. Your weight will not go haywire on 2300 calories, but ultimately, you will need 1800 calories a day to maintain 120 lbs with light activity.
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