Sample Meal Plan

To help get you started, here’s a one-week sample meal plan for a lacto-ovo-vegetarian diet.

Monday

• Breakfast: Oatmeal with fruit and flaxseeds
• Lunch: Grilled veggie and hummus wrap with sweet potato fries
• Dinner: Tofu banh mi sandwich with pickled slaw

Tuesday

• Breakfast: Scrambled eggs with tomatoes, garlic and mushrooms
• Lunch: Zucchini boats stuffed with veggies and feta with tomato soup
• Dinner: Chickpea curry with basmati rice

Wednesday

• Breakfast: Greek yogurt with chia seeds and berries
• Lunch: Farro salad with tomatoes, cucumber and feta with spiced lentil soup
• Dinner: Eggplant parmesan with a side salad

Thursday

• Breakfast: Tofu scramble with sauteed peppers, onions and spinach
• Lunch: Burrito bowl with brown rice, beans, avocado, salsa and veggies
• Dinner: Vegetable paella with a side salad

Friday

• Breakfast: Whole-wheat toast with avocado and nutritional yeast
• Lunch: Marinated tofu pita pocket with Greek salad
• Dinner: Quinoa-black-bean meatballs with zucchini noodles

Saturday

• Breakfast: Smoothie of kale, berries, bananas, nut butter and almond milk
• Lunch: Red lentil veggie burger with avocado salad
• Dinner: Flatbread with grilled garden vegetables and pesto

Sunday

• Breakfast: Kale and sweet potato hash
• Lunch: Bell peppers stuffed with tempeh with zucchini fritters
• Dinner: Black bean tacos with cauliflower rice

SUMMARYAbove is a sample menu of what one week on a lacto-ovo-vegetarian diet may look like. This plan can be adjusted for other styles of vegetarianism as well.