Week Two – Female Meal Plan (VEG)

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Sunday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato
Snack Low fat latte
Lunch 2 boiled eggs

¼ avocado

Sliced tomato and cucumber

4 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Taco bowl salad
Dessert Two Ryvita* with 1tbs cottage cheese and 1tsp honey
Nutrition 1452cal

73g protein

130g carbohydrates

64g fat

Monday
Breakfast Choc-Banana Protein Smoothie
Snack 1 apple

10 almonds

Lunch 2 boiled eggs

¼ avocado

Sliced tomato and cucumber

4 multigrain corn thins

Snack 1 chopped carrot with 2tbs cottage cheese
Dinner Leftovers: Taco bowl salad
Dessert Danone Yopro yoghurt
Nutrition 1455cal

97g protein

122g carbohydrate

57g fat

Tuesday
Breakfast Two slices of Burgen* toast with 1/4 avocado, 1 boiled egg and sliced tomato
Snack Low fat latte
Lunch Bean salad: 2 cups of mixed salad leaves, 125g tin four bean mix, 1/3 cup sliced beetroot, 125g tin of chickpeas and 20g fetta cheese
Snack 2 Ryvita thins with 2tbs cottage cheese
Dinner Leftovers: Taco bowl salad
Dessert Danone Yopro yoghurt
Nutrition 1476cal

98g protein

141g carbs

46g fat

Wednesday
Breakfast Choc-Banana Protein Smoothie
Snack 1 boiled egg and 2 Ryvita with scrape of butter/avocado
Lunch Sandwich on Burgen bread with 2tbs cottage cheese, ¼ avocado, mixed salad leaves and cucumber
Snack 1 chopped carrot with 1 heaped tsp 100% peanut butter
Dinner Veggie patties
Dessert 10 almonds
Nutrition 1456cal

79g protein

143g carbohydrate

57g fat

Thursday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato
Snack Low fat latte
Lunch Veggie patty- leftovers.
Snack 2 Ryvita* with 2tbs cottage cheese
Dinner Za’atar spiced chickpeas with roast vegetables and quinoa
Dessert Danone Yopro yoghurt
Nutrition 1456cal

83g protein

168g carbohydrate

43g fat

Friday
Breakfast High Protein Pancakes
Snack 1 apple
Lunch 2 boiled eggs

¼ avocado

Sliced tomato and olives on top

4 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Sweet Chilli Tofu Stir Fry
Dessert Danone Yopro yoghurt
Nutrition 1440cal

80g protein

131g carbohydrate

61g fat

Saturday
Breakfast High Protein Pancakes
Snack Low fat latte
Lunch 2 boiled eggs

¼ avocado

Sliced tomato and olives on top

4 multigrain corn thins

Snack 1 apple
Dinner Sweet Chilli Tofu Stir Fry- leftovers
Dessert 10 almonds
Nutrition 1415cal

71g protein

122g carbohydrate

65g fat

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread available at Woolworths
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins