Vegetarians can consume as many or as few calories as non-vegetarians; meeting or exceeding 1,800 calories daily is easily possible. Vegetarian foods are not automatically low calorie, low fat, low carbohydrate or low protein; indeed, some vegetarian dishes are full of calories.
Breakfast Variations
Lacto-ovo vegetarian diets include eggs and dairy products, so a 400- to 500-calorie breakfast -- an omelet with vegetables, milk and cheese --i s unexceptional. Vegans eat nothing containing animal-derived ingredients but can similarly enjoy a 500-calorie breakfast of nutty granola with honey and full-fat soy milk. To halve those calories, use non-fat, sugar-free versions of each qualifying ingredient.
Vegetarian Lunches
The Toronto Vegetarian Association dedicates a page to any vegetarian attempting to boost calories. Vegetarian lasagnas incorporating multiple full-fat cheeses, avocado and tomato sauce rich in olive oil average 500 calories per serving. All Recipe's Vegan Lasagna, with similar ingredients, has 511 calories per serving; adding nuts and avocado can push calories beyond 600, more than McDonald's Big Mac.
Vegetarian Dinners and Desserts
A vegetarian stir-fry can yield 700 calories if it includes cashews, avocado, firm tofu, peanut sauce, corn and buttered rice. Vegan pizza with a nut-flour crust, thick tomato sauce, tofu cheese, "faux-sausage" topping, olives and nuts can load 300 calories per slice. To decrease calories, use non-fat items, and reduce all oils and nuts. Vegetarian pies, cookies, puddings and cakes can have as many calories as conventional desserts -- 250 to 400 calories per serving.
References
- CalorieKing: Calories in Lasagna
- Allrecipes: Vegan Lasagna, 1
- McDonald's: USA Nutrition Facts for Popular Menu Items
- Toronto Vegetarian Association: High Energy Vegetarian Foods For Growing Kids, Active Teens and Those With Fast-paced Metabolisms
- USDA: Search the USDA Nutrient Database for Standard Reference
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