Vegetarian Diet Analysis
1. Develop a one-day diet plan for Sarah. She is a 21-year-old vegetarian who is 5’8 and weighs
145 pounds. She is moderately active. Use food composition tables to plan the diet
https://fdc.nal.usda.gov/index.html.
Breakfast: Oatmeal with fruit and flaxseeds
Lunch: Grilled veggie and hummus wrap with sweet potato fries
Dinner: Eggplant parmesan with a side salad
2. Determine her daily protein and calorie requirement. Use your book.
Daily Protein intake: 55 grams
Daily calories requirement: 1,800 - 2,155 a day
3. Create a day’s menu plan (breakfast, lunch, dinner, and snacks) for her that meets her calorie
requirement. Each meal or snack must include protein. Attempt to meet 100 percent of protein,
calcium, zinc, and iron needs.
Breakfast: Overnight Oatmeal with fruit
• Per serving: 320 calories (100 from fat), 11g total fat, 1.5g saturated fat, 5mg cholesterol,
55mg sodium, 44g carbohydrates (5g dietary fiber, 17g sugar), 13g protein.
Snack: Nut butter with an apple
• Per serving: 179 calories, 5g fat, 30g carbs, 7g protein, 4g fiber
Lunch: Black Bean Salad with Avocado-Lime Dressing
• Per serving: 360 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol,
35mg sodium, 52g carbohydrates (18g dietary fiber, 6g sugar), 16g protein.
Snack: handful of salted almonds
• 183 calories
Dinner: Baked Penne with Ricotta and Basil
• Per serving: 450 calories (70 from fat), 8g total fat, 3g saturated fat, 15mg cholesterol, 660mg
sodium, 76g carbohydrates (6g dietary fiber, 14g sugar), 20g protein.
Dessert: Flourless chocolate cake with glaze
• Per serving: 1 slice, 440 calories (300 from fat), 34g total fat, 19g saturated fat, 155mg
cholesterol, 40mg sodium, 40g carbohydrates (4g dietary fiber, 32g sugar), 7g protein.
Determine which nutrients might fall short in a vegan diet, and list ways to replace those nutrients.
• Vitamin B12 – because it is found in meat she would need to take a vitamin
supplement
• Vitamin D – she could take a supplement or ensure she drinks milk, consumes eggs,
orange juice, and veggies like mushrooms
• Omega-3 Fatty Acids – supplement or consuming chia seeds, Brussel sprouts, algal oil,
hemp seed, walnuts,
• Zinc – since meat is the best source of zinc, she is going to have to consume legumes,
seeds, nuts, dairy, eggs, whole grains,
• Iron – boiled lentils, spinach, and tofu
12-9-21
1. Develop a one-day diet plan for Sarah. She is a 21-year-old vegetarian who is 5’8 and weighs
145 pounds. She is moderately active. Use food composition tables to plan the diet
https://fdc.nal.usda.gov/index.html.
Breakfast: Oatmeal with fruit and flaxseeds
Lunch: Grilled veggie and hummus wrap with sweet potato fries
Dinner: Eggplant parmesan with a side salad
2. Determine her daily protein and calorie requirement. Use your book.
Daily Protein intake: 55 grams
Daily calories requirement: 1,800 - 2,155 a day
3. Create a day’s menu plan (breakfast, lunch, dinner, and snacks) for her that meets her calorie
requirement. Each meal or snack must include protein. Attempt to meet 100 percent of protein,
calcium, zinc, and iron needs.
Breakfast: Overnight Oatmeal with fruit
• Per serving: 320 calories (100 from fat), 11g total fat, 1.5g saturated fat, 5mg cholesterol,
55mg sodium, 44g carbohydrates (5g dietary fiber, 17g sugar), 13g protein.
Snack: Nut butter with an apple
• Per serving: 179 calories, 5g fat, 30g carbs, 7g protein, 4g fiber
Lunch: Black Bean Salad with Avocado-Lime Dressing
• Per serving: 360 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol,
35mg sodium, 52g carbohydrates (18g dietary fiber, 6g sugar), 16g protein.
Snack: handful of salted almonds
• 183 calories
Dinner: Baked Penne with Ricotta and Basil
• Per serving: 450 calories (70 from fat), 8g total fat, 3g saturated fat, 15mg cholesterol, 660mg
sodium, 76g carbohydrates (6g dietary fiber, 14g sugar), 20g protein.
Dessert: Flourless chocolate cake with glaze
• Per serving: 1 slice, 440 calories (300 from fat), 34g total fat, 19g saturated fat, 155mg
cholesterol, 40mg sodium, 40g carbohydrates (4g dietary fiber, 32g sugar), 7g protein.
Determine which nutrients might fall short in a vegan diet, and list ways to replace those nutrients.
• Vitamin B12 – because it is found in meat she would need to take a vitamin
supplement
• Vitamin D – she could take a supplement or ensure she drinks milk, consumes eggs,
orange juice, and veggies like mushrooms
• Omega-3 Fatty Acids – supplement or consuming chia seeds, Brussel sprouts, algal oil,
hemp seed, walnuts,
• Zinc – since meat is the best source of zinc, she is going to have to consume legumes,
seeds, nuts, dairy, eggs, whole grains,
• Iron – boiled lentils, spinach, and tofu
12-9-21
