Lacto-Ovo Vegetarian Cuisine

Use the exchange lists to give yourself more choices.

Breakfast	1,600 Calories	1,200 Calories
Orange	1 med.	1 med.
Pancakes, made with 1% milk, low-fat and egg whites	(3) 4" circles	(2) 4" circles
Pancake syrup	2 Tbsp	1 Tbsp
Light margarine	1½ tsp	1½ tsp
Milk, 1%, low-fat	1 C	½ C
Coffee	1 C	1 C
Milk, 1%, low-fat	1 oz	1 oz

Lunch	1,600 Calories	1,200 Calories
Vegetable soup, low-sodium, canned	1 C	½ C
Bagel	1 med.	½ med.
Processed american cheese, low-fat and low-sodium	¾ oz	—
Spinach salad
Spinach	1 C	1 C
Mushrooms	¹⁄₈ C	¹⁄₈ C
Salad dressing, regular calorie	2 tsp	2 tsp
Apple	1 med.	1 med.
Iced tea, unsweetened	1 C	1 C

Dinner	1,600 Calories	1,200 Calories
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	1½ oz	1 oz
Vegetable oil	1 Tbsp	½ Tbsp
Brown rice, seasoned with ½ tsp light margarine	½ C	½ C
Carrots, seasoned with ½ tsp light margarine	½ C	½ C
Whole-wheat bread	1 slice	1 slice
Light margarine	1 tsp	1 tsp
Fig bar cookie	1 bar	1 bar
Tea	1 C	1 C
Honey	1 tsp	1 tsp

Snack	1,600 Calories	1,200 Calories
Milk, 1%, low-fat	¾ C	¾ C

1,600 Calories

Calories:	1,650
Total Carb, % kcals:	56
Total Fat, % kcals:	27
Sodium,* mg:	1,829
SFA, % kcals:	8
Cholesterol, mg:	82
Protein, % kcals:	19

1,200 Calories

Calories:	1,205
Total Carb, % kcals:	60
Total Fat, % kcals:	25
Sodium,* mg:	1,335
SFA, % kcals:	7
Cholesterol, mg:	44
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.

Healthy Weight Tip

For a change of pace, prepare a healthy nonmeat dish for you and your family. Make sure you substitute ingredients as needed, such as replacing regular cheese with low-fat or fat-free cheese.

Like lacto-ovo vegetarian cuisine?

Check out NHLBI's recipe collections for addtional ideas.