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7 Vegetarian Main Dishes

Including vegetarian meals in weekly diets can be challenging because sometimes you still feel hungry if the meal is not balanced with enough fiber and protein. Try these yummy vegetarian dishes for breakfast, lunch or dinner – they will leave you satisfied. See 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
Dish 1 Easy Eggplant Stir-Fry w/Cashews, Steamed Broccoli, Power Gold Smoothie

1 serving Easy Eggplant Stir-Fry
1oz cashews (~18 nuts), roasted, unsalted

1 cup broccoli, steamed

1 serving Power Gold Smoothie
537 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 537    
% Fat: 30%
% Saturated Fat: 6%
% Carbohydrate: 64%
% Protein: 12%
Sodium: 208 mg
Cholesterol: 3 mg
Fiber: 12 g
Vitamin A: 78%
Vitamin C: 252%
Calcium: 22%
Grains: 1 ounce
Vegetables: 1 ½ cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 2 ounces

Meal Ingredients Calories/Serving
Dish 2 Mexican Rice Pilaf, Mexican Veggies

1 serving Mexican Rice Pilaf

1 serving Mexican Veggies

1 cup (8oz) milk, nonfat or non-dairy substitute
549 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 549    
% Fat: 17%
% Saturated Fat: 3%
% Carbohydrate: 68%
% Protein: 18%
Sodium: 800 mg
Cholesterol: 5 mg
Fiber: 9 g
Vitamin A: 52%
Vitamin C: 77%
Calcium: 43%
Grains: 1 ½ ounces
Vegetables: 1 ½ cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dish 3 Lentil Vegetable Salad, Green Beans w/Roasted Red Peppers, After-School Strawberry Shake

1 serving Lentil Vegetable Salad

1 serving Green Beans w/Roasted Red Peppers

1 serving After-School Strawberry Shake
404 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 404    
% Fat: 28%
% Saturated Fat: 4%
% Carbohydrate: 65%
% Protein: 13%
Sodium: 628 mg
Cholesterol: 1 mg
Fiber: 14 g
Vitamin A: 47%
Vitamin C: 251%
Calcium: 18%
Grains: 0 ounces
Vegetables: 1 ¾ cups
Fruits: 1 ½ cups
Milk: ¼ cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dish 4 Quick Cauliflower Chick Pea Curry w/Brown Rice, Pineapple

1 serving Quick Cauliflower Chick Pea Curry
½ cup brown rice, no fat added

1 cup pineapple, diced

1 cup (8oz) milk, nonfat or non-dairy substitute
403 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 403    
% Fat: 7%
% Saturated Fat: 1%
% Carbohydrate: 80%
% Protein: 17%
Sodium: 298 mg
Cholesterol: 5 mg
Fiber: 7 g
Vitamin A: 22%
Vitamin C: 177%
Calcium: 36%
Grains: 1 ounce
Vegetables: 1 ½ cups
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dish 5 Beet & Spinach Couscous, Tofu, Avocado & Blueberry Fruit Salad

1 serving Beet & Spinach Couscous

1 – 3oz serving tofu, pan fried, seasoned lightly

1 serving Avocado & Blueberry Fruit Salad

1 cup (8oz) milk, nonfat or non-dairy substitute
534 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 534    
% Fat: 21%
% Saturated Fat: 3%
% Carbohydrate: 66%
% Protein: 18%
Sodium: 391 mg
Cholesterol: 5 mg
Fiber: 12 g
Vitamin A: 69%
Vitamin C: 69%
Calcium: 58%
Grains: 1 ½ ounces
Vegetables: 1 ½ cups
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 1 ½ ounces

Meal Ingredients Calories/Serving
Dish 6 Dandelion Fruit Salad, Black Beans & Rice, Island Shake

1 serving Dandelion Fruit Salad

1 serving Black Beans & Rice

1 serving Island Shake
479 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 479    
% Fat: 12%
% Saturated Fat: 4%
% Carbohydrate: 738%
% Protein: 15%
Sodium: 308 mg
Cholesterol: 21 mg
Fiber: 13 g
Vitamin A: 66%
Vitamin C: 108%
Calcium: 48%
Grains: 1 ounce
Vegetables: 1 cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dish 7 Spinach Fettuccine w/Sun-Dried Tomatoes, Mushroom Brushchetta, Warm Brussels Sprouts Salad

1 serving Spinach Fettuccine w/Sun-Dried Tomatoes

1 serving Mushroom Brushchetta

1 serving Warm Brussels Sprouts Salad

1 cup (8oz) milk, nonfat or non-dairy substitute
543 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 543    
% Fat: 22%
% Saturated Fat: 6%
% Carbohydrate: 63%
% Protein: 18%
Sodium: 656 mg
Cholesterol: 22 mg
Fiber: 12 g
Vitamin A: 49%
Vitamin C: 245%
Calcium: 51%
Grains: 3 ounces
Vegetables: 3 ¼ cups
Fruits: ¼ cup
Milk: 1 ¼ cups
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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