the vegetarian starter kit

Sample menus

Sample Menu #1

Breakfast

• 1 cup oatmeal with cinnamon and raisins and 1/2 cup fortified soymilk 

• 1 slice toast with 1 tablespoon almond butter 

• 1/2 grapefruit

Lunch

• Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce 

• Carrot sticks

Dinner

• 1 cup baked beans with blackstrap molasses 

• Baked sweet potato 

• 1 cup steamed collard greens drizzled with lemon juice 

• Baked apple

Snack

• Banana soymilk shake

Sample Menu #2

Breakfast

• 3 oatmeal pancakes with applesauce topping 

• Calcium-fortified orange juice 

• Fresh fruit

Lunch

• Bean burritos: black beans in corn tortillas, topped with chopped lettuce, tomatoes, and salsa 

• Spinach salad with tahini-lemon dressing

Dinner

• Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy) 

• Cantaloupe chunks drizzled with fresh lime juice

Snack

• Dried figs