Lacto-Ovo Vegetarian Cuisine

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Breakfast 1,600 Calories 1,200 Calories
Orange 1 medium 1 medium
Pancakes, made with 1% milk, low fat and egg whites (3) 4″ circles (2) 4″ circles
Pancake Syrup 2 T 1 T
Margarine, diet 1 1/2 tsp 1 1/2 tsp
Milk 1%, low fat 1 cup 1/2 cup
Coffee 1 cup 1 cup
   Milk 1%, low fat 1 oz 1 oz

Lunch
Vegetable Soup, low-sodium, canned, 1 cup 1/2 cup
Bagel 1 medium 1/2 medium
Processed American Cheese, low-fat and low-sodium 3/4 oz
Spinach Salad
   Spinach 1 cup 1 cup
   Mushrooms 1/8 cup 1/8 cup
   Salad dressing, regular calorie 2 tsp 2 tsp
Apple 1 medium 1 medium
Iced Tea, unsweetened 1 cup 1 cup

Dinner
Omelette
   Egg Whites 4 large eggs 4 large eggs
   Green Pepper 2 T 2 T
   Onion 2 T 2 T
Mozzarella Cheese, made from part-skim milk, low-sodium 1 1/2 oz 1 oz
Vegetable Oil 1 T 1/2 T
Brown Rice, seasoned with 1/2 cup 1/2 cup
   margarine, diet 1/2 tsp 1/2 tsp
Carrots, seasoned with 1/2 cup 1/2 cup
   margarine, diet 1/2 tsp 1/2 tsp
Whole Wheat Bread 1 slice 1 slice
Margarine, diet 1 tsp 1 tsp
Fig Bar Cookie 1 bar 1 bar
Tea 1 cup 1 cup
Honey 1 tsp 1 tsp

Snack
Milk 1%, low fat 3/4 cup 3/4 cup
Calories: 1,650 Calories: 1,205
Total Carb, % kcals: 56 Total Carb, % kcals: 60
Total Fat, % kcals: 27 Total Fat, % kcals: 25
*Sodium, mg: 1,829 *Sodium, mg: 1,335
SFA, % kcals: 8 SFA, % kcals: 7
Cholesterol, mg: 82 Cholesterol, mg: 44
Protein, % kcals: 19 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.

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