Week One – Male Meal Plan (VEG)

DOWNLOAD AS A PDF >

Sunday
Breakfast 50g rolled oats* cooked as porridge with water, topped with
20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack 1 apple
Lunch 1 Goodness Superfoods wrap* filled with 2 Yumi falafel, spinach, 30g grated low fat cheese, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Black bean fajitas. Serve with 2 pitas for men
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1901cal

85g protein

192g carbohydrate

70g fat

Monday
Breakfast 1 cup (220g) of Chobani Greek yoghurt with 1 banana, ¼ cup blueberries, 2tbs rolled oats* and 12 almonds
Snack Low fat latte
Lunch 1 Goodness Superfoods wrap * filled with 2 Yumi falafel, spinach, 30g grated low fat cheese, spinach, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack Chopped apple with 2 heaped tsp peanut butter
Dinner Black bean fajitas- leftovers. Serve with 2 pita for men
Dessert Two Ryvita* with 1tbs cottage cheese and 1tsp honey
Nutrition 1903cal

96g protein

190g carbohydrate

67g fat

Tuesday
Breakfast 50g rolled oats* cooked as porridge with water, topped with
20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack Low fat Latte

20 almonds

Lunch 1 Goodness Superfoods wrap * filled with 2 boiled eggs (mashed with 1tsp whole egg mayo, and optional spring onion/chives/dill), spinach, shredded carrot, capsicum, and cucumber
Snack Chopped carrot with 2 heaped tsp peanut butter
Dinner Tofu, ginger and lemongrass stir fry (with full cup of rice)
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1765al

87g protein

163g carbohydrate

90g fat

Wednesday
Breakfast 1 cup (220g) of Chobani Greek yoghurt with 1 banana, ¼ cup blueberries, 2tbs rolled oats* and 12 almonds
Snack 4 Ryvita* with 2 boiled egg and scrape of avocado/butter
Lunch Vietnamese tofu salad – Bulk cook

Plus one large apple

Snack Chopped carrot with 2 heaped tsp peanut butter
Dinner Spaghetti Lentil Bolognese with zoodles
Dessert Two Ryvita* with 1tbs cottage cheese and 1tsp honey
Nutrition 1895cal

106g protein

187g carbohydrate

67g fat

Thursday
Breakfast 50g rolled oats* cooked as porridge with water, topped with 20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack Low fat latte

20 almonds

Lunch Vietnamese tofu salad – Bulk cook
Plus one large apple
Snack 4 Ryvita* with 2 boiled egg and scrape of avocado/butter
Dinner Spaghetti Bolognese with zoodles – leftovers
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition 1889cal

95g protein

179g carbohydrate

84g fat

Friday
Breakfast Breakfast burrito:

2 eggs – boiled or scrambled with 30g grated low fat cheese, spinach and tomato, in a wholegrain wrap*

Snack Low fat latte

20 almonds

Lunch Vietnamese tofu salad – Bulk cook

Plus one banana

Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Falafel salad
Dessert 150g Chobani Greek yoghurt (plain) with 1/2 cup berries
Nutrition 1845cal

112g protein

165g carbohydrate

73g fat

Saturday
Breakfast Breakfast burrito:

2 eggs – boiled or scrambled with 30g grated low fat cheese, spinach and tomato, in a wholegrain wrap*

Snack Low fat latte

20 almonds

Lunch Vietnamese tofu salad – Bulk cook

Plus one banana

Snack Chopped apple with 2 heaped tsp peanut butter
Dinner Falafel salad – leftovers
Dessert 150g Chobani Greek yoghurt (plain) with 1/2 cup berries
Nutrition 1890cal

114g protein

166g carbohydrate

79g 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