Part 1: Lacto-ovo-vegetarian diet
Lacto-ovo-vegetarian is mainly a plant-based diet that entails the use of dairy and eggs but excludes the use of poultry, meat, and fish. In the use of the name, Lacto refers to dairy products, while ovo constitutes eggs (Rocha et al., 2019). Scientific research has shown that a well-balanced lacto-ovo-vegetarian diet can help reduce type 2 diabetes associated with meat. The use of the diet can also reduce cancer, improve heart health, and support healthy weight in people (Mehta, 2018). In my regular diet as a lacto-ovo-vegetarian, I use fruits like avocados and bananas. I also consume vegetables like kale and spinach. Proteins like beans and milk also constitute part of my daily diet. Usually, in a day, I would take eggs, vegetables, and buttered toast for breakfast. During lunch, I consume green salad with tofu and a handful of nuts. At dinner hours, I use veggie cheeseburger in combination with tomato, onion, and lettuce.
Part 2: Menu
I recommend that adults who are lacto-ovo-vegetarian should take a balanced diet. Breakfast, I suggest that one should consume about 523 calories. The meal plan should include one cup of oatmeal prepared with two cups of water. One egg and teaspoonful chopped walnuts. Half a cup of raspberries will also be used for breakfast. A snack with 286 calories will be consumed before lunch that includes one medium apple and two spoonsful peanut butter (Sparks, 2018). At lunch, I recommend the adult to consume 465 calories. As such, one lemon-roasted vegetable hummus bowls and a banana will get used for lunch. Before dinner, one snack composed of nonfat Greek yogurt using one cup of 253 calories. Chia seeds and two clementines will also get used as part of the snack. During dinner, the adult should consume 520 calories. The calories will get obtained from stuffed potatoes with Salsa and beans (Sparks, 2018). They will be mixed with two teaspoonful cheddar cheese and one spoonful sour cream. Additionally, basic green salad with vinaigrette.
Reference
Mehta, V. (2018). Vegetarian Diet: A Boon or Bane for Health? Journal of Medical Research and Innovation, 2(1), e000084-e000084.
Rocha, J. P., Laster, J., Parag, B., & Shah, N. U. (2019). Multiple Health Benefits and Minimal Risks Associated with Vegetarian Diets. Current nutrition reports, 8(4), 374-381.
Sparks, B. (2018). Nutritional Considerations for Dialysis Vegetarian Patients, Part One. Journal of Renal Nutrition, 28(2), e11-e14.