Dr Bolet (Cuba) ORIENTACIONES NUTRICIONALES                                boletmiriam@yahoo.com                  


WHAT DO YOU THINK ABOUT?

SAMPLE MENUS OF VEGETARIAN DIET


Breakfast                                                                       Breakfast


3 oatmeal pancakes with Apple                       1 cup oatmeal with cinnamon and raisins,

sauce topping, calcium fortified                      1/2 cup fortified soymilk, 1 slice toast with 

orange juice, fresh fruit.                                     1 tablespoon almond butter, 1/2 grapefruit.


Lunch                                                                                  Lunch

 

Bean burritos: black beans in corn                     Whole wheat pita stuffed with hummus, 

tortillas, topped with chopped lettuce,              sliced tomatoes, and lettuce, carrot sticks.

tomatoes, and salsa, spinach salad

with tahini-lemon dressing.


Dinner                                                                                 Dinner


Chinese stir-fry over Brown rice:                           1 cup baked beans, baked sweet potato, tofu chunks, broccoli, pea                         potato, 1 cup steamed 

pods, wáter chestnuts, and Chinese                     collard greens drizzled with 

cabbage (bok choy), cantaloupe chunks               lemon juice, baked Apple.


Snack                                                                                 Snack


Dried figs                                                                   Banana soymilk shake