Healthy vegetarian menu

breakfast

A meal: whole wheat bread+peanut butter, high calcium soybean milk, banana.

B meal: high-fiber corn flakes and high-calcium soybean milk.

lunch

Stir-fried corn, tofu, cashew nuts, miscellaneous grains porridge or noodles with celery and carrots.

afternoon tea

Skim milk, whole wheat cereal packets or wheat biscuits.

dinner

Tomato and egg soup, stewed soybean with mushrooms and peanuts, Redmi or brown rice are specially added with 3-4 eggs every week.

Reminder:

Soymilk contains only a small amount of calcium and cannot replace milk, so choose foods with calcium added. For example, a box of high-calcium soybean milk wrapped in wheat is a good white-collar takeaway breakfast. Micronutrients such as vitamin B, calcium and iron are usually added to cereal breakfast. Choosing low-sugar and high-fiber millet slices with high-calcium soybean milk is also a good choice for white-collar workers to eat healthy breakfast quickly.

Nutritionist:

This menu is full of nutrients, scientifically matched and in line with the principle of diversified nutritious foods. For example, it is good to have lunch with vegetables of different colors, because even if it is the same food, choosing multiple varieties is more conducive to balanced nutrition. This menu is very suitable for middle-aged and elderly people, patients with chronic diseases such as hyperlipidemia and high-risk groups. But for teenagers and young people with heavy workload, I'm afraid the total nutrition is not enough. In addition, for the elderly, especially those with hyperlipidemia, eating an egg for 3 days is enough. But for teenagers, they should still eat an egg every day to ensure nutrition.