Week One – Female Meal Plan (VEG)

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Sunday
Breakfast

All meals optional 1tsp honey

30g (1/3 cup) rolled oats* cooked as porridge with water, topped with 10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt, ½ banana
Snack 1 boiled egg
Lunch Goodness Superfoods Barley wrap* filled with 1 Yumi’s falafel (75g), spinach, shredded carrot, capsicum, cucumber and 1tbs cottage cheese
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Black bean fajitas
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1360cal

69g protein

135g carbohydrate

50g fat

Monday
Breakfast

All meals optional 1tsp honey

1 cup (220g) of Chobani Greek yoghurt (plain) with ½ banana, ¼ cup blueberries, 1tbs rolled oats* and 8 almonds.
Snack Low fat latte
Lunch Goodness Superfoods Barley wrap* filled with 1 Yumi’s falafel (75g), spinach, shredded carrot, capsicum, cucumber and 1tbs cottage cheese
Snack Chopped apple with 1 heaped tsp 100% peanut butter
Dinner Leftovers: Black bean fajitas
Dessert 2 Ryvita* with 2tbs cottage cheese
Nutrition 1375cal

81g protein

148g carbohydrate

40g fat

Tuesday
Breakfast

All meals optional 1tsp honey

30g (1/3 cup) rolled oats* cooked as porridge with water, topped with 10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt, ½ banana
Snack 20 almonds
Lunch Goodness Superfoods Barley wrap* filled with 2 boiled eggs (mashed with 1tsp whole egg mayo, spinach, shredded carrot, capsicum, and cucumber
Snack 1 chopped carrot with 1 heaped tsp 100% peanut butter
Dinner Tofu, ginger and lemongrass stir fry
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1365cal

65g protein

103g carbohydrate

72g fat

Wednesday
Breakfast

All meals optional 1tsp honey

1 cup (220g) of Chobani Greek yoghurt (plain) with ½ banana, ¼ cup blueberries, 1tbs rolled oats* and 8 almonds.
Snack 1 boiled egg on 2 Ryvita
Lunch Bulk Cook: Vietnamese tofu salad
Snack Chopped apple with 1 heaped tsp 100% peanut butter
Dinner Spaghetti Lentil Bolognese with zoodles
Dessert 2 Ryvita* with 2tbs cottage cheese
Nutrition 1372cal

87g protein

135g carbohydrate

50g fat

Thursday
Breakfast

All meals optional 1tsp honey

30g (1/3 cup) rolled oats* cooked as porridge with water, topped with 10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt, ½ banana
Snack Low fat latte
Lunch Bulk Cook: Vietnamese tofu salad
Snack 2 Ryvita* with 1 boiled egg and scrape of avocado/butter
Dinner Leftovers: Spaghetti Lentil Bolognese with zoodles – leftovers
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1380cal

82g protein

129g carbohydrate

60g fat

Friday
Breakfast

All meals optional 1tsp honey

Breakfast burrito:

2 eggs – boiled or scrambled with spinach and tomato, in a wholegrain wrap*

Snack 8 almonds
Lunch Bulk Cook: Vietnamese tofu salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Falafel salad
Dessert 75g Chobani Greek yoghurt (plain) with 1/4 cup berries
Nutrition 1400cal

82g protein

128g carbohydrate

57g fat

Saturday
Breakfast

All meals optional 1tsp honey

Breakfast burrito:

2 eggs – boiled or scrambled with spinach and tomato, in a wholegrain wrap*

Snack 1 black coffee with dash milk
Lunch Bulk Cook: Vietnamese tofu salad
Snack Chopped apple with 1 heaped tsp 100% peanut butter
Dinner Leftovers: Falafel salad
Dessert 75g Chobani Greek yoghurt (plain) with 1/4 cup berries
Nutrition 1370cal

80g protein

131g carbohydrate

55g fat

*GF options: See recipes for instruction and make the following changes

  • Swap rolled oats for Macro organic quinoa flakes (available at Woolworths)
  • Swap wholegrain barley wraps for wholegrain gluten free wraps (i.e. BFree available at Woolworths)
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins