1200 Kcal Menu for ovo lacto Vegetarians

1200 Kcal Menu for ovo lacto Vegetarians:

The biggest challenge with living a vegetarian lifestyle is that in order to get your protein you have to eat carbs. This can prove to be problematic for people who are trying to get lean and need to limit their carb intake in order to control insulin and burn fat.

Lacto-ovo vegetarian diets avoid meat, fish, and poultry, but include eggs, dairy products and honey. A well-balanced lacto-ovo vegetarian diet is nutritionally complete and rich in vitamins, minerals and antioxidants. While you may choose a vegetarian diet for ethical reasons, there are multiple health benefits associated with lacto-ovo vegetarianism. Vegetarian diets are suitable for children, teens, active adults, pregnant women and seniors.

1200 Kcal Menu for ovo lacto Vegetarians

Day1

  • Breakfast
    • ½ cup Oats
    • 125 ml Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 2 slices Bread
    • 1 Small tomatoes, Lettuce & carrots
    •  2 slices Vegetarian/ soya polony
    • 2 level tbs Mayonnaise & Dijon mustard
  • Afternoon Snack
    • 2 small sweet potatoes
  • Dinner
    • 2x Quorn chicken style fillets
    • 1/2 cup Carrots boiled
    • 1/2 cup Broccoli boiled
    • Lemon juice, canola oil, herbs (for chicken)

Day2

  • Breakfast
    • ½ All  Bran
    • 125 ml  Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 3 Provitas
    • 2 Ryvitas 1 cup of each (raw):  Gherkins, Carrot Sticks, Yellow pepper
    • 1/4 of  medium Avocado
    • 2 TBS Cottage cheese, fat-free
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • ½ cup Spaghetti
    • 1 cup Tomato and onion mix
    • Salad (1 cup): Lettuce, cucumber, tomato, onion
    • 120g cooked Quorn Mince
    • Tomato Sauce
    • 10 ml oil for cooking

Day3

  • Breakfast
    •  1 slice Bread
    • 100ml Yogurt
    • Fish paste/ Marmite
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • yoghurt
  • Lunch
    • 1 whole-wheat roll
    • 1 cup of each (stir-fry):  Onion, mushroom, Yellow pepper
    • 1 vegetarian/ soya burger patty
    • 1 level tsp Margarine
    • 5ml oil for stir fry
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 2/3  cup Rice
    • 1 cup (raw) of each: Onion, red peppers, cabbage
    • ½ cup Green beans
    • 120g fish substitute
    • Soya Sauce (wheat free)
    • 10 ml oil for cooking

Day4

  • Breakfast
    • ½ cup Pronutro
    • 125 ml Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 1 cup (cooled) pasta
    • 1 cup of each (raw):  cucumber, onion , tomato
    • (60g) Marinated Tofu
    • 2 level tsp Mayonnaise, Thai sweet chilli
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 1/2 cup pumpkin
    • ½ cup Green peas
    • 2x Fries soya sausages
    • Cinnamon for Pumpkin

Day5

  • Breakfast
    •  1vWeet-Bix
    • 125 ml Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte (use sweetener)
  • Lunch
    • 2 rye vita
    • 1 cup Cucumber, lettuce, pepperdew
    • 2 low fat Cheese wedges (included in evening meal)
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • Pizza, thin base, size of normal dinner plate( use whole wheat wrap)
    • Mushrooms, green pepper & asparagus on pizza
    • Salad (1 cup raw) : Lettuce, cucumber, tomato.
    • Cheese (60g) & vegetarian polony (2 slices)
    • Fat in meat, cheese
    • Tomato paste

Day6

  • Breakfast
    • ½ cup All Bran
    • 125 ml Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • x1 medium sized potato, baked
    • 1 cup of each (raw):  Onion, mushroom, red pepper
    • 30g (1/2 tin in brine)  Tuna
    • White/cheese sauce (use rice flour)
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 70g Oven bake chips
    • 1 cup cooked Oven veggies
    • Grilled fish (135g) fillet
    • 10ml oil for cooking

Day7

  • Breakfast
    • ½ cup Pronutro
    • 125 ml Milk
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • ½  cup couscous
    • Salad (1 cup raw) : Lettuce, cucumber, tomato.
    •  ½ cup Chickpeas
    • 1/4 of  medium Avocado & balsamic vinegar
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • ½ cup Brown Rice
    • 1 gem squash
    • ½ cup Spinach with white sauce (use LF/FF milk)
    • 1 cup lentils in  tomato and onion mix (cooked)
    • white sauce in spinach (use rice flour)