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).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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.
- 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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