Have A Plant®: The Plant-Forward Eating Guide
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Here are 7 tasty vegetarian dinners that can easily fit into your Daily Recommendations for a Healthy, Balanced Diet.

Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Dinner 1 Corn & Beans w/Acorn Squash over Wild Rice, Brussels Sprouts w/Apples

1 serving Corn & Beans w/Acorn Squash
1 cup wild rice blend

1 serving Brussels Sprouts w/Apples

1 cup (8oz) nondairy milk

516 Calories
Nutrition Info
Total Calories: 516
% Fat: 34%
% Saturated Fat: 4%
% Carbohydrate: 55%
% Protein: 15%
Sodium: 1302 mg
Cholesterol: 0 mg
Fiber: 10g
Vitamin A: 26%
Vitamin C: 159%
Calcium: 39%
Grains: 1 ounce
Vegetables: 2 cups
Fruits: ¼ cup
Milk: 1 cup
Meat and Beans: 0 ounces
Meal Ingredients Calories/Serving
Dinner 2 Quick Minestrone Soup, Roasted Winter Squash & Mozzarella Quesadillas, Apple Treasure

1 serving Quick Minestrone Soup

1 serving Roasted Winter Squash & Mozzarella Quesadillas

1 serving Crunchy Apple Treasure

2 cups (16oz) water

628 Calories
Nutrition Info
Total Calories: 628
% Fat: 27%
% Saturated Fat: 5%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 768 mg
Cholesterol: 5 mg
Fiber: 17g
Vitamin A: 127%
Vitamin C: 120%
Calcium: 42%
Grains: 2 ½ ounces
Vegetables: 2 ¼ cups
Fruits: ¾ cups
Milk: 1 cup
Meat and Beans: 1 ½ ounces
Meal Ingredients Calories/Serving
Dinner 3 Quick Red Lentils over Brown Rice, Lemon Spinach

1 serving Quick Red Lentils

1 serving Lemon Spinach

1 cup (8oz) nondairy milk

507 Calories
Nutrition Info
Total Calories: 507
% Fat: 18%
% Saturated Fat: 3%
% Carbohydrate: 64%
% Protein: 23%
Sodium: 319 mg
Cholesterol: 0 mg
Fiber: 19g
Vitamin A: 187%
Vitamin C: 79%
Calcium: 54%
Grains: 1 ounce
Vegetables: 5 cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 0 ounces
Meal Ingredients Calories/Serving
Dinner 4 Vegetarian Shepherd’s Pie, Green Salad w/Pear, Dinner Roll

1 serving Vegetarian Shepherd’s Pie

2 cups mixed salad greens
½ medium pear, diced
1 tablespoon ranch dressing, low-calorie/fat-free

1 whole-wheat dinner roll, small

1 cup (8oz) nondairy milk

657 Calories
Nutrition Info
Total Calories: 657
% Fat: 14%
% Saturated Fat: 4%
% Carbohydrate: 72%
% Protein: 19%
Sodium: 801 mg
Cholesterol: 7 mg
Fiber: 26g
Vitamin A: 94%
Vitamin C: 135%
Calcium: 59%
Grains: 1 ounce
Vegetables: 4 cups
Fruits: ½ cup
Milk: 1 ¼ cups
Meat and Beans: 0 ounces
Meal Ingredients Calories/Serving
Dinner 5 Very Veggie Fettuccine w/Beans, Quick Green Beans, Cantaloupe

1 serving Very Veggie Fettuccine Apples
¼ cup cannelloni beans

1 serving Quick Green Beans

1 cup cantaloupe, diced

1 cup (8oz) nondairy milk

605 Calories
Nutrition Info
Total Calories: 605
% Fat: 21%
% Saturated Fat: 5%
% Carbohydrate: 65%
% Protein: 17%
Sodium: 664 mg
Cholesterol: 13 mg
Fiber: 11 g
Vitamin A: 73%
Vitamin C: 116%
Calcium: 52%
Grains: 2 ounces
Vegetables: 2 ¼ cups
Fruits: 1 cup
Milk: 1 ¼ cups
Meat and Beans: ½ ounce
Meal Ingredients Calories/Serving
Dinner 6 Collards & Black Eyed Peas Casserole over Brown Rice, Blueberry-Pineapple Parfait

1 serving Collards & Black Eyed Peas Casserole
½ cup brown rice, cooked

1 serving Blueberry-Pineapple Parfait (use nondairy yogurt if desired)

1 cup (8oz) nondairy milk

610 Calories
Nutrition Info
Total Calories: 610
% Fat: 15%
% Saturated Fat: 2%
% Carbohydrate: 74%
% Protein: 15%
Sodium: 906 mg
Cholesterol: 1 mg
Fiber: 15g
Vitamin A: 67%
Vitamin C: 89%
Calcium: 53%
Grains: 1 ½ ounces
Vegetables: 2 ¼ cups
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 0 ounces
Meal Ingredients Calories/Serving
Dinner 7 Sweet Potato & Black Bean Stew, Cornbread Muffin

1 serving Sweet Potato & Black Bean Stew

1 cornbread muffin

1 cup (8oz) nondairy milk

648 Calories
Nutrition Info
Total Calories: 648
% Fat: 14%
% Saturated Fat: 2%
% Carbohydrate: 71%
% Protein: 17%
Sodium: 905 mg
Cholesterol: 15 mg
Fiber: 17g
Vitamin A: 165%
Vitamin C: 76%
Calcium: 47%
Grains: 1 ½ ounces
Vegetables: 2 cups
Fruits: ¼ cup
Milk: 1 cup
Meat and Beans: 0 ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.

Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Sodium: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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