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14 Day Healthy Meal Plan

14 Day Healthy Meal Plan Recipes

14 Day Vegetarian (Lacto-Ovo) Meal Plan

7 Day Vegan Meal Plan
Vegan & Vegetarian (Lacto-Ovo) Recipes

Low Glycemic Protocol

Low Glycemic Protocol Meal Plan

IBS Relief Using FODMAPS
Leaky Gut Syndrome

Rotational Meal Plan
Life Without Wheat
Life Without Dairy
Candida Cleanse
Sports Nutrition
Ayurveda


 

14-DayVegetarian Menu Plan (Lacto-ovo) With 22 Recipes

 

This 14-day menu plan contains dairy products (Lacto) and eggs (Ovo) but no meat, fish, or poultry.  There are many benefits to a vegetarian diet, including: less obesity, reduced risk of chronic disease, improved longevity, reduced risk of food-borne diseases, lower intakes of environmental contaminants, improved nutritional intakes, and higher bone density.

 

Protein – you don’t need as much as you might think.  Excess protein, especially animal protein can contribute to heart disease, stroke, colorectal cancer, and osteoporosis.  Protein rich plant foods bring us unique benefits not found in meat.  They provide protective phytochemicals found only in plant foods such as soy.  Beans have a unique ability to lower our blood sugar because the protein is combined with fibre.  Compared to meat, beans, peas and lentils are lower in sulfur amino acids, which helps us to retain more calcium in our bones.  Many beans, and to a greater extent, tofu, actually contribute dietary calcium, whereas meat does not.

 

Recommended Daily Minimum Protein Intake for Different Body Weights

Weight

(lb)

Weight

(kg)

Recommended Protein

(grams)

110 50 40
132 60 48
155 75 60
176 80 64

 

Protein Content of Some Foods

Food

Portion Size

Protein Content

(grams)

Tofu

6oz

33.9
Peanuts ½ cup 17.0
Vegetarian lasagna with cheese 250g 16.6
Hummus ¾ cup 14.8
Lentils/kidney beans/chick peas 1 cup 14.0
Lentil soup 1 ½ cups 11.7
Egg 1 medium 7.3
Almond milk 1 cup 7.0
Multigrain cooked or dry cereal 1 cup 6.1

 


 

DAY 1

 

Breakfast

2 scrambled or boiled eggs

1 slice whole grain toast

Butter – 1 tsp.

Orange juice

Choose butter over margarine but use it sparingly.  Margarine contains modified fats, colouring, preservatives, and chemically altered ingredients that can be toxic to our bodies. Butter, on the other hand, contains only two ingredients: cream and salt.
Lunch

Large vegetable salad with orange dressing*

Add a few raisins and seeds to salad, and a sprinkling of feta cheese if desired.

Whole grain roll

Plain yogurt with a few berries
Choose plain yogurt over flavoured.  Yogurt has “friendly” bacterial cultures that help to support intestinal health.  Sugar cancels out the goodness of yogurt.  Fresh fruit is preferred.
Dinner

Cashew and Vegetable Stirfry*

Vegetable juice or tomato juice

Serve over brown rice for a filling and satisfying meal.

Freshly squeezed vegetable and fruit juices are an excellent way to load up on vitamins, minerals and enzymes.
Snacks

Almonds – small handful

Homemade low fat muffin
Be sure to take in at least 6-8 glasses of pure water daily.

* Find Recipes Here

 


 

DAY 2

 

Breakfast

Multigrain cereal – cooked or dry – 1 cup

Milk – 1 cup

1 slice whole grain toast

Jam – without sugar

Orange juice

Good choices for cereal are oatmeal, Red River Cereal, shredded wheat, whole grain flaked cereals.  Avoid cereals with sugar added.

St. Dalfour makes a nice jam sweetened with grape juice instead of sugar.
Lunch

Hummus* – ½ cup

Whole Wheat Pita – 1

Cherry tomatoes

Carrot sticks

Homemade muffin

1 banana

Homemade hummus can be lower in fat than commercial varieties.  It is a good source of protein and minerals.  
Dinner

Cauliflower-Cheese Pie* - ¼ of pie

Mixed greens salad with classic vinaigrette*

Fruit crisp*

Vegetarian meal portions will be somewhat larger than a meat meal since meat is higher in fat and calories.  Be careful about cheese consumption, since it is high in fat.

Snacks

Protein shake – small portion

Veggies and hummus for dipping

Smoothies can be made with just about any kind of fruit, fruit juice, and protein powder.

* Find Recipes Here

 


 

DAY 3

 

Breakfast

Oatmeal with raisins and cinnamon – homemade

Cow’s milk, almond milk, or rice milk

Fruit juice – your choice

Choose to make oatmeal in a pot on the stove rather than instant in a bowl.  Instant oatmeal is more refined and lacks the nutrients found in old fashioned oats.

Lunch

Veggie turkey sandwich made with Helman’s light mayonnaise, sliced tomatoes, red onion, and sprouts, on 2 slices of multi grain bread,

with a dill pickle on the side

V-8 juice

Handful of grapes

Choose real mayonnaise over Miracle Whip which has added sugar and preservatives.  Hummus also makes a nice spread.

Dinner

Tacos*

Time saving, nutritious, and a big hit with the kids.

Snacks

Homemade trail mix

Plain yogurt with sliced banana and dash of cinnamon

Do not skip snacks.  Small meals and snack throughout the day keep the metabolism working at an even rate.

* Find Recipes Here

 


 

DAY 4

 

Breakfast

Blueberry, Oatmeal Breakfast Square*

Fruit cup – mixed fruit in season

Oatmeal contains protein.  It is important to have protein with each meal, and choose complex carbohydrates over simple carbs.  Although fruit is good for you and should be part of a healthy diet, it is a simple carbohydrate and should be eaten in moderation.

Lunch

Barley Salad*

Grilled Tofu – this can be made the night before and reheated, or eaten cold.  Experiment with marinades.  Can be added to salads, eaten as is, or used in a sandwich with hummus, sprouts, and veggies.  Very versatile.

1 apple

Buy extra-firm tofu and press between paper towels to remove some of the moisture.  Slice into strips ½” thick.  Combine 2 tbsps. soy sauce, 1 clove garlic, 1 tsp. grated ginger, and brush mixture over tofu slices.  Fry over medium heat in a little olive oil until golden.  Will take about 10 mins. on each side.  

Dinner

Spaghetti and meat-less balls, with organic sauce and grated parmesan

Baked Apple: core one apple, drizzle a little maple syrup over it and add a sprinkle of raisins and walnuts.  Bake at 350o for 40 mins.

Choose whole grain pasta over white wheat flour pasta, which is more refined.  In the natural foods section of your grocery store you will find a variety of meatless organic sauces.  President’s Choice makes meatless meatballs that are quite good.

Snacks

½ multi-grain bagel with nut butter

Corn tortillas and salsa

In the natural foods section of your grocery store, you’ll find many varieties of nut butters: peanut, cashew, almond, sesame, etc.  Almond butter is likely the lowest in calories due to their low fat content.

* Find Recipes Here

 


 

DAY 5

 

Breakfast

Protein shake*

Homemade low-fat muffin

Protein shakes are great at breakfast time, or for a snack.  They can be as simple or as elaborate as you like.  Look for additional recipes on the Internet.  

Lunch

Vegetarian baked beans

1 slice whole grain bread

Carrot and celery sticks

Mixed fruit salad

Available in the canned foods aisle at your grocery store.  Vegetarian baked beans have been made without the pork and are high in protein and fibre.

Dinner

Fried tofu and vegetable stir-fry served on brown rice or barley

Vegetable Juice

There is a great variety of flavoured tofu on the market today.  Experiment – but eat soy products in moderation and always choose organic and non-GMO.

Always choose whole grains over refined, and brown rice over white.  You will feel satisfied longer and reap the benefits of the added nutrients and fibre.

Snacks

Small bowl of whole grain cereal with milk

Yogurt with fruit of your choice

Cereal, as long as it is not the sugar-added variety, is a healthy nutritious snack.

* Find Recipes Here

 


 

DAY 6

 

Breakfast

Whole grain cold cereal with milk

Small homemade muffin

Orange juice

Instead of adding oil and sugar to muffins, use applesauce to both sweeten and take the place of fat.

Lunch

Veggie wrap – whole grain tortilla, a little mayonnaise, cheddar cheese, peppers, tomatoes, cucumber, pickles, mushrooms, and lettuce.

Low fat oatmeal raisin cookie - Homemade

Melon slices

Wraps are quick, convenient, and versatile.  Stevia is another natural alternative to sugar. 

1 teaspoon = 1 cup of sugar.

Sucanat is raw sugar cane with the water and fibre removed.  Still sugar but it has some of the nutrients left in that refined sugar lacks.

Dinner

Veggie Burger on a multi grain roll

Oven roasted potatoes – toss some tiny potatoes in olive oil and sprinkle with sea salt. Place in baking dish and roast in 400o oven for 40 mins.  Turn frequently.

Leafy green salad with Classic Vinaigrette*

Be creative with your burger toppings.  Choose traditional relish, mustard, and ketchup, or fancy it up with chutney, Dijon mustard, red onion, and lettuce.  Not all veggie burgers are created equal.  Shop around and read labels.  

Snacks

Snicker Snackers*

½ multi-grain bagel with hummus and sliced tomato or cucumber

Snicker Snackers freeze really well, and really satisfy those hunger pangs between meals.  A yummy high energy treat!

* Find Recipes Here

 


 

DAY 7

 

Breakfast

Omelette – 2 eggs, peppers, onion, mushrooms, tomato, and a little grated cheese

1 slice multi grain toast

Butter – 1 tsp.

Juice

Choose  a strong flavoured cheese since heating reduces flavour.

Pineapple juice is a good alternative to orange, as pineapple has an abundance of enzymes that promote good digestion.

Lunch

Spicy Lentil Soup*

Grainy roll or bread

Fruit salad – mangoes and strawberries or berries in season

Choose grainy breads and rolls.  The less refined, the lower it is on the glycemic index and the slower it burns, helping you to feel full longer.

Dinner

Vegetarian Lasagne*

Leafy green salad with sliced oranges, toasted almonds, and orange dressing*

This lasagna freezes quite well, although you may want to add extra sauce, since the pasta absorbs a lot of the liquid.

Snacks

Trail mix – homemade with a few nuts, raisins, and seeds

½ multi-grain bagel with a slice of cheese or nut butter

When choosing cheese, choose hard cheese over soft.  Avoid creamed cheese, as it has been processed which means nutrients have been lost.

* Find Recipes Here

 


 

DAY 8

 

Breakfast

Oatmeal with raisins and cinnamon – homemade

Milk or Almond milk

Fruit juice – your choice

Choose to make oatmeal in a pot on the stove over instant in a bowl.  Instant oatmeal is more refined and lacks the nutrients found in old fashioned oats.

Lunch

Egg salad sandwich made with light mayonnaise, chopped celery, and a little red onion, 2 slices multi grain bread,

with a dill pickle on the side

V-8 juice

1 piece of fresh fruit

Choose vegetables in all colours.  The brighter the colour, the higher the nutrient value.

Choose sea salt with all the minerals in tact, over iodized table salt which has been refined and whitened with additives.

Dinner

Vegetable Kichdi*

A wonderful Indian dish that is aromatic and beautifully spiced.  Serve with yogurt and fresh mint and warm naan bread.  

Snacks

1 large banana

1 piece of Penny’s Best Ever Gingerbread*

Be careful not to eat too much fruit.  It is high in natural sugars and will be stored as fat if eaten in large quantities.  Three servings a day is adequate to meet nutritional needs.

* Find Recipes Here

 


 

DAY 9

 

Breakfast

1 large portion (2/3 cup) of plain organic yogurt sprinkled with ½ cup of Granola* and one piece of fresh fruit of your choice – chopped.  (peaches, banana, and berries are all good choices)

Homemade granola makes a great snack alone, as a topping for yogurt, or as a cereal with milk and topped with fruit.

Never skip breakfast.  We all need food in the morning to restore our supply of glucose, which is not stored in the body and is needed to fuel the brain.

Lunch

Squash soup*

Whole grain bread

1 slice organic cheddar

Handful of grapes

Leftovers make great lunches too. 

Using local produce in season supports local farming, and saves money on the grocery bill.

Dinner

Spinach and cheese cannelloni*

Mixed greens salad with orange dressing*

Avoid buying products that have many unfamiliar ingredients or just too many ingredients. 

Eat protein with each meal.

Snacks

1 hard boiled egg

A few olives, and a slice of crusty bread

Eliminate energy robbers: sugar, coffee, pop, candy.

* Find Recipes Here

 


 

DAY 10

 

Breakfast

Oatmeal with raisins or cranberries and cinnamon – homemade

Pineapple juice

Raw honey or maple syrup should be your sweeteners of choice.

Not everyone likes the taste of soy milk.  Don’t be discouraged after your first try.  Experiment with different brands, and find one that suits your palette. 

Lunch

Nut butter and banana sandwich on multi-grain bread

Salad – variety of peppers, red onion, grated carrot, and orange dressing

Avoid buying products containing MSG, and the preservatives BHA, and BHT.  In my opinion, these may pose health risks.

Dinner

Cashew and Vegetable Stirfry*

Choose any vegetable combination you like for variation.

Serve over spelt kernels or brown rice

Note: Spelt kernels are available in bulk at natural food stores.  Soak overnight to reduce cooking time.  Add 1 cup of kernels, to 3 ½ to 4 cups water or broth.  Cook as you would rice for 50 to 60 mins.  Fluff and enjoy!   Can be used in casseroles and salads too.

Snacks

Fruit Crisp*

Cheese and whole grain crackers

Avoid artificial sweeteners (found in large amounts in soft drinks and gum).  They are not recognized by the body as food and go into the intestines undigested, causing a variety of digestive problems, and neurological problems when consumed in large amounts.

* Find Recipes Here

 


 

DAY 11

 

Breakfast

Large fresh fruit salad – mangos, berries, melons, topped with a large dollop of plain organic yogurt and a handful of seeds

1 piece of toasted multi-grain bread with butter

Nuts and seeds should be eaten raw.  The oils on roasted nuts and seeds are often rancid.  Roasting your own is preferred as long as roasted in small quantities and consume right away.

Lunch

One large whole grain tortilla stuffed full of veggies and a few strips of fried tofu or cheese for a filling, healthy lunch.

V-8 juice

The best way to lose weight is to adopt a healthier, more active lifestyle.  Choose food for its nutrient value rather than its calorie content.

Dinner

Tacos*

After your heart, the liver is the next most important organ in your body.

Snacks

½ multi-grain bagel with a slice of cheese or nut butter

Homemade trail mix

Do not chew gum.  Most gum is sweetened with artificial sweeteners.  Chewing gum starts the digestive juices flowing and makes you feel hungry.

* Find Recipes Here

 


 

DAY 12

 

Breakfast

Omelette – 2 eggs, peppers, onion, mushrooms, tomato, and a little grated cheese

1 slice multi grain toast

Butter – 1 tsp.

Juice

If you find yourself hungry around 10:30 am, check back and remember what you had for breakfast.  Maybe you need to make some adjustments.  Add more protein or more complex carbs.  See if it makes a difference.  Everyone’s needs are different.

Lunch

1 large baked potato with stir-fried veggies on top.  Use any combination of veggies in a variety of colours.

For a change, add 1 percent cottage cheese, salsa, or plain organic yogurt as a topping for your baked potato.

Dinner

Pan fried tofu

Mashed white and sweet potatoes (together)

Broccoli – steamed

Broiled tomatoes – Slice tomates in half, drizzle with olive oil and balsamic vinegar, top with a small amount of grated parmesan.  Put under broiler until cheese is melted and golden.

Tofu comes in a variety of flavours.  Choose the firm variety for frying.  Press with a paper towel to remove excess moisture.  Slice and fry in small amount of olive oil for 10-15 minutes on each side until golden.

Experiment with herbs.  They have no calories and add wonderful flavour and variety to your meals.

Snacks

Almonds – small handful

Penny’s Best Ever Gingerbread*

Eat small meals throughout the day to maintain an even metabolism, providing you with energy evenly all day long.  Skipping meals slows the metabolism and forces the body to hold onto fat, causing weight gain over time.

* Find Recipes Here

 


 

DAY 13

 

Breakfast

Small portion of protein shake*

½ portion of homemade granola* with milk,  almond milk, or rice milk

When choosing juice – pineapple is one of the best.  Pineapple is full of the enzyme, bromelain which helps with digestion when eaten with other food.  Bromelain taken between meals act as a natural anti-inflammatory.

Lunch

Vegetarian Lasagne*

1 slice multi-grain garlic toast

Fresh fruit salad with a small portion of plain organic yogurt

Choose pure Spring water as your beverage of choice.  Drinking during meals slows down the digestive process by diluting enzymes in the stomach.  Drink water after and in between meals instead to aid digestion.

Dinner

Tofu quesadillas*

Kids love these.

Snacks

1 cup of plain organic yogurt with 2 or 3 tbsps. homemade granola

Snicker Snackers*

Keep a bowl of fresh fruit on your kitchen counter and in your office.  

* Find Recipes Here

 


 

DAY 14

 

Breakfast

2 slices of toasted multi-grain bread with butter

1 large poached egg

1 orange

Always choose free range eggs whenever possible.  “Free Run” does not always mean hormone and drug free feed.  Keep informed.

Lunch

Veggie sandwich: 2 slices of whole grain bread, spread with mayonnaise or hummus.  Add sliced avocado, tomatoes, cucumber, and sprouts

1 large banana

Use any combination of veggies for a sandwich.  Add a small amount of cheese if you like.  For added sweetness, add a little sliced apple.

Dinner

Spinach Pie*

Vegetable Fried Rice*

This rice dish is a great way to use up left over vegetables.  Kids love it too!   Be sure to wash all fruits and vegetables thoroughly before preparing to eat.

Snacks

Veggies with hummus for dipping

Fresh fruit salad with plain organic yogurt

Pre-package snack foods in single portions.  This will not only ensure you do not overeat, but the convenience will save you time when you’re heading out the door to work.

* Find Recipes Here

 

 

         
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