Ideas for 6 meal Vegetarian Diet

bump

I had to design a vegan menu for a project a couple of semesters ago. Sorry, it is only 4 meals based on the way we were suppose to do the project. The calorie and other recommendations are to meet the needs of a 6' tall, 220 pound male, but I figured if I posted the whole thing you can see the calorie and nutrient information to see if any of it will work for you. I'm just going to copy and paste the Word portion of my project here. Sorry, I didn't apparently save the mypyramid.gov analysis of the menu on my computer to be able to copy that info here too.


Menu
Breakfast
Oatmeal (Old fashioned oats, 1.5 cups) sweetened with Maple Syrup (2 tablespoons)
Orange Juice fortified with calcium (1 cup)

Lunch
Salad containing the following:
Romaine Lettuce—1 cup
Spinach—1 cup
Soybean Sprouts—1/2 cup
Carrots—6 baby
Tomatoes—10 grape
Broccoli—1/2 cup flowerets
Sunflower Seeds—1/4 cup without shells
Salad Dressing containing the following:
Canola, Soybean, & Sunflower Oil Mix—2 tablespoons
Rice Wine Vinegar—1 tablespoons
Dinner
Vegetarian Stuffed Cabbage containing the following:
Cabbage—2 cups (approximately, Individual leaves are used for rolling around filling)
Canola, Soybean, and Sunflower Oil Mix—1 tablespoon
Red Bell Pepper—1/2 medium, chopped
Green Bell Pepper—1/2 medium, chopped
Onion—1/2 medium, chopped
Rice Wine Vinegar—1 tablespoons
Reduced Sodium Soy Sauce—1/2 tablespoon
Kidney Beans—1/2 cup, cooked
Water Chestnuts—1/2 cup, chopped
Stewed Tomatoes—1 cup
Quinoa—1 cup
This recipe actually lists 4 times the amounts listed for the ingredients and is suppose to be 8 servings. Participant will eat two servings, so the ingredient amounts listed are just for his 2 servings.
Dessert
Autumn Fruit Compote containing the following:
Apple—1 medium
Orange—1/2 medium
Lemon—1/2 medium
Dried Mixed Fruit—1/2 cup
Fig—1/2 medium
Stevia—1 tablespoon (This item is not listed in the Food Guide Pyramid site, but is a 0 calorie sweetener.)
Cinnamon Stick—1 (This item is not listed in the Food Guide Pyramid site, but is a 0 calorie spice.)
This recipe actually lists 4 times the amounts of the ingredients listed here. The amounts listed here are for one serving, which is what the person would consume.
 
Calculations
Percentage of Calorie Recommendation Consumed
(2719 / 2764) x 100 = 98.4%
Percentage of Calories Consumed from Carbohydrates
443 g x 4 = 1772 Calories from carbohydrates
(1772 / 2719) x 100 = 65.2% from carbohydrates
Percentage of Calories Consumed from Protein
80 g x 4 = 320 Calories from protein
(320 / 2719) x 100 = 11.8% from protein
Percentage of Calories Consumed from Fat
84.9 g x 9 = 764.1 Calories from fat
(764.1 / 2719) x 100 = 28.1% from fat
Percentage of Recommended Grams of Fiber
(68 g / 38 g) x 100 = 178.9% of Fiber recommendation consumed
Percentage of Recommended Milligrams of Calcium
(928.5 mg / 1000 mg) x 100 = 92.9%
Acceptable Consumption of Milligrams of Sodium
Sodium Range = 1500 mg to 2300 mg
Consumption was 2048 mg, which is inside that range
Percentage of Recommended Milligrams of Iron
(35.6 mg / 8 mg) x 100 = 445%
While this seems excessively high, it is still under the Upper Limit range of 40-45 mg / day listed in our book.

I dont know if anyone here is into Indian Food but they have a lot of vegetarian variety that are simple, healthy and delicious. Please visit www.tarladalal.com or buy her book online from Amazon. Most of her recipes are vegetarian that uses various fruits & vegetables to make things interesting.

I LOVE Indian food!! Thank you!!