Week Two – Male Meal Plan (VEG)

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Sunday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato. Plus 1 nectarine/peach
Snack Low fat latte
Lunch 2 boiled eggs

½ avocado

Sliced tomato and cucumber

6 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Taco bowl salad plus basmati rice cup
Dessert 20 almonds
Nutrition 1761cal

76g protein

144g carbohydrates

79g fat

Monday
Breakfast Choc-Banana Protein Smoothie (with oats) and 10 almonds
Snack 1 apple

10 almonds

Lunch 2 boiled eggs

½ avocado

Sliced tomato and cucumber

6 multigrain corn thins

Snack Chopped carrot with 2 tbs cottage cheese
Dinner Taco bowl salad plus basmati rice cup
Dessert Danone Yopro yoghurt
Nutrition 1856cal

101g protein

144g carbohydrate

66g fat

Tuesday
Breakfast Two slices of Burgen toast* with 1/4 avocado, 2 boiled eggs and sliced tomato. Plus 1 nectarine/peach
Snack Low fat latte
Lunch Salad with 2 cups of mixed salad leaves, 125g tin four bean mix, 1/3 cup sliced beetroot, 1 small tin of chickpeas and 40g fetta cheese

Plus 2 Ryvita with a scrape of butter/avocado

Snack 2 Ryvita* thins with 2tbs cottage cheese
Dinner Taco bowl salad plus basmati rice cup
Dessert Danone Yopro yoghurt
Nutrition 1966cal

111g protein

179g carbs

64g fat

Wednesday
Breakfast Choc-Banana Protein Smoothie (with oats) and 10 almonds
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. Plus 1 apple
Snack Chopped carrot with 2tsp peanut butter
Dinner Veggie patties
Dessert 20 almonds
Nutrition 1735cal

88g protein

161g carbohydrate

75g fat

Thursday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato. Plus 1 apple.
Snack Low fat latte

20 almonds

Lunch Leftover: Veggie patties.

Plus 1 apple

Snack 2 Ryvita* thins 2 tbs cottage cheese
Dinner Za’atar spiced chickpeas with roast vegetables and quinoa (served with 1 full cup cooked quinoa for men)
Dessert Danone Yopro yoghurt
Nutrition 1840cal

89g protein

210g carbohydrate

58g fat

Friday
Breakfast High Protein Pancakes
Snack 1 apple

20 almonds

Lunch 2 boiled eggs

½ avocado

Sliced tomato

1tbs olives (optional)

6 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Sweet Chilli Tofu Stir Fry (1 full rice cup for men)
Dessert Danone Yopro yoghurt
Nutrition 1775cal

89g protein

174g carbohydrate

81g fat

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

½ avocado

Sliced tomato

1tbs olives (optional)

6 multigrain corn thins

Snack 1 apple

20 almonds

Dinner Sweet Chilli Tofu Stir Fry- leftovers (1 full rice cup for men)
Dessert 20g dark chocolate
Nutrition 1786cal

78g protein

164g carbohydrate

83g 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