On the Run:

• Homemade carrot muffin (bake on weekend and freeze for weekday use)
  
• 1 apple and 1 ounce soy cheese
  
• 1/2 bagel with 2 tablespoons hummus
  
• Trail mix with 2 tablespoons mixed nuts, 2 tablespoons dried fruit, 1/2 cup dry cereal

Family Friendly:

• 1 cup fresh fruit chunks dipped in 1/2 cup flavored yogurt
  
• 1/2 cup oatmeal sprinkled with cinnamon, 1/2 banana and 1 teaspoon brown sugar
  
• 2 rice cakes spread with 1 tablespoon almond butter and 1 tablespoon raisins
  
• 1/2 whole-grain English muffin topped with 1 ounce soy cheese

Cheap and Easy:

• 3 cups popcorn sprinkled with 2 tablespoons grated Parmesan or soy cheese
  
• Frozen juice Popsicle
  
• 2 celery stalks stuffed with 2 tablespoons peanut butter
  
• 1 small tortilla sprinkled with 2 tablespoons grated soy cheese; microwave to melt the cheese and warm the tortilla

On the Run:

Grocery store take-out: 2 large stuffed shells (stuffed with cheese and veggies), 1 cup tossed salad with 1 tablespoon fat-free dressing, 1/2 cup fruit salad, 1 cup soymilk

Chinese take-out: 3/4 cup fried rice with 1/2 cup tofu (or shrimp if you are a semi-vegetarian) and 1 cup mixed Asian vegetables, 1 fortune cookie

2 soy dogs with 1/2 cup vegetarian baked beans, 6 baby carrots with 2 tablespoons low-fat dressing for "dip," 1 orange, 1 cup soymilk

Family Friendly:

Tofu Cacciatore, 1 cup tossed salad

Medium baked potato topped with 1/2 cup seasoned legumes (choose your favorite legume, for example kidney beans seasoned with chili powder and cumin, or garbanzo beans seasoned with garlic and onion, or curried lentils) and 1 tablespoon low-fat soy-cheese, 1/2 cup steamed broccoli with 1 teaspoon tub margarine, 1 baked apple (bake the apples and the potatoes at the same time!) stuffed with 1 tablespoon raisins, cinnamon and 1 teaspoon brown sugar

Vegetarian kabobs made with marinated tempeh and veggies (try this super recipe), 1 whole grain roll with 1 teaspoon tub margarine, 1 slice angel food cake topped with 1/2 cup strawberries, 1 cup soymilk

Cheap and Easy:

1 1/2 cups lentil soup, 1 slice whole wheat bread with 1 teaspoon tub margarine, 6 baby carrots, 1/2 cup peaches, 1 cup soymilk

1 cup beans and rice (season kidney beans with cumin and chili powder; mix with brown rice), 1 cup frozen mixed vegetables, 1 cup grapes

1 cup frozen stir-fry vegetables mixed with 1/2 cup firm tofu chunks and 3/4 cup brown rice, 1/2 cup pineapple chunks

Originally posted here.

On the Run:

Soft bean taco, 1 cup tossed salad with fat-free dressing

Veggie burger on a whole grain bun topped with lettuce and tomato, 1 orange, 1 cup soymilk

Vegetarian frozen meal (choose one with around 300 calories), 1 cup grapes

Family Friendly:

1 whole wheat pita stuffed with 1/2 cup falafel, 1 cup cucumber salad (you can leave out the cheese if you desire), 1 cup soymilk

1 cup squash soup, using vegetable broth in place of chicken broth and silken tofu in place of cream), 1 cup sliced tomatoes and cucumbers drizzled with 1 teaspoon low-fat vinaigrette dressing, 1 cup Waldorf salad

2 slices whole-grain bread spread with 1 tablespoon peanut butter and 1 tablespoon jelly, 1 cup yogurt (or soy yogurt) mixed with 1/2 cup applesauce

Cheap and Easy:

Whole wheat pita bread spread with 1/4 cup hummus, 1 cup celery and carrot sticks, 1 orange, 1 cup soymilk

Tortilla spread with 1/2 cup vegetarian refried beans and 1/2 cup chopped vegetables (try a combination of tomatoes, onions, and green and red peppers), 1 cup yogurt (or soy yogurt) mixed with 1/2 cup chopped apple

1 cup meatless chili, 1 piece cornbread with 1 teaspoon tub margarine, 1/2 cup fruit cocktail

Originally posted here.

On the Run:

1/2 small bagel with 2 tablespoons peanut butter, 1 banana, 1 cup soymilk

Breakfast sandwich with egg (or cheese if you don't eat eggs), 1 cup orange juice

2 small slices leftover cheese pizza, 1 orange

Family Friendly:

1 cup oatmeal sprinkled with 2 tablespoons raisins, 1/2 sliced banana, 2 tablespoons sliced almonds and 1 teaspoon brown sugar

2 whole-grain pancakes topped with 1/2 cup applesauce, 1/2 cup mixed berries and 1 tablespoon maple syrup, and 1 cup soymilk

Tofu scramblers (or scrambled eggs if you eat eggs) wrapped in a tortilla, 1/2 cup grapes

Cheap and Easy:

2 slices multigrain toast spread with 2 tablespoons nut butter, 1/2 grapefruit

Soy smoothie: Blend 1 cup soymilk with 1/2 cup fresh fruit; 2 slice whole grain toast with 1 tablespoon peanut butter

1 cup cold cereal (choose one with at least 5 grams of fiber and less than 8 grams sugar) with 1 cup soymilk and 1 sliced banana