One day meal plan for vegetarian

• Folate-Rich Foods: Leafy greens, lentils, beans, and fortified cereals for proper fetal development.
• Lean Proteins: Poultry, fish, tofu, beans, and lean cuts of beef for essential amino acids.
• Dairy or Dairy Alternatives: Milk, yogurt, and cheese for calcium and vitamin D.
• Whole Grains: Brown rice, quinoa, oats, and whole wheat products for fiber and nutrients.
• Colorful Vegetables: Carrots, bell peppers, sweet potatoes, and other vegetables for vitamins.
• Fruits: Berries, oranges, bananas, and other fruits for vitamins and minerals.
• Healthy Fats: Avocados, nuts, seeds, and olive oil for essential fatty acids.
• Iron-Rich Foods: Lean meats, beans, and spinach for proper blood development.
• Hydration: Drink plenty of water throughout the day for proper hydration.

• High-Mercury Fish: Limit intake of high-mercury fish like shark, swordfish, and king mackerel.
• Raw or Undercooked Seafood: Avoid raw fish and undercooked seafood to prevent foodborne illnesses.
• Unpasteurized Dairy: Avoid unpasteurized milk and dairy products to prevent bacterial infections.
• Highly Processed Foods: Minimize intake of highly processed and sugary foods.
• Caffeine: Limit caffeine intake to moderate levels, avoiding excessive consumption.
• Alcohol: Avoid alcohol during pregnancy to prevent fetal alcohol syndrome.
• Raw or Undercooked Eggs: Ensure eggs are fully cooked to avoid the risk of salmonella.
• High-Sugar and High-Fat Snacks: Opt for healthier snacks to maintain a balanced diet.
• Excessive Vitamin A: Avoid excessive intake of vitamin A from supplements.

A vegetarian diet should be rich in diverse nutrients to ensure all dietary needs are met. Here are some suitable alternatives:

• Granola can be swapped with muesli for a lower-sugar, nutrient-dense breakfast option.
• Cucumbers can be substituted with zucchini, which provides a similar texture and additional nutrients.
• Red onion can be replaced with green onion for a milder flavor in salads.
• Hummus can be varied with white bean dip for a different legume-based spread.
• Spinach can be replaced with Swiss chard for a leafy green that's high in vitamins and minerals.

You'll save money, and you will have these common ingredients on hand. It will surely save you money compared to buying commercial hummus and granola from stores, and you can also customize it to your taste.

Most fruits and vegetables vary in price depending on the season. This is why meal planning should reflect what happens to be in season for your area. Also, try growing herbs like basil and cilantro at home to add fresh flavors to your dishes without extra cost.