Soyfoods Menu Plan: Vegetarian Teenager
Teenagers are in a state of rapid growth. so they need more protein. calcium, iron, and calories than adults. A teen's busy lifestyle may make for an imbalanced nutrient intake. Vegetarian teens may be at double risk, relying more on a home-cooked dinner to balance out the day.
| Meal / Snack | Food | Amount |
| Breakfast | Bagel with Tofu Cream Cheese Fruit Milk or Juice |
1 -to- 2 w / 1 -to- 2Tbsp cream cheese 1 piece 1 cup |
| Snack | Apple Spice Protein Bar | 1 |
| Lunch | Peanut Butter (or substitute Soybean Butter) & Fruit Jam Sandwich with Vegetable slices Juice |
2 bread, 2 Tablespoons soy butter, 2 teaspoons jam (take along) 1 cup 1 cup |
| After-School Snack | Yogurt Fruit Cookies (graham crackers) |
1 cup 1 medium 4 |
| Dinner | 5-minute meal: Chili Canned vegetarian bean chili, w/added refrigerated
Tofu or Tempeh squares, & add frozen-or- fresh vegetables, & optional Ground Soy Meat, serve over rice |
2-to-3 cups |
| Dessert | Tofuttie (frozen soy dessert) w/berries |
1 cup |
| TOTAL: 1850 Calories, 38 g fat, 4 g Sat fat, 12 Chol, 49 g soy protein | ||
| menu developed by SUSAN B. SPECTOR, M,S., R.D., C.D./N. | ||
The Soyfoods Association of North America is a nonprofit trade organization that has been promoting consumption of soyfoods in the American diet since 1978.
1723 U Street, N.W.
Washington, D.C. 20009 · USA
Ph: 202.986.5600 · Fax: 202.387.5553
E-mail: info@soyfoods.org
Copyright 1996-2009 |
