Week 3 VEG Meal Plan – Female

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Sunday
Breakfast Shakshuka eggs
Snack 1 apple
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

125g tin chickpeas

50g fetta

1tsp lemon juice, 2tsp olive oil, parsley, salt and pepper

Snack Danone Yopro
Dinner Bulk Cook: Spiced haloumi, Tabbouleh and Tahini yoghurt
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1570cal

88g protein

128g carbohydrate

672g fat

Monday
Breakfast Bircher Muesli
Snack 1 apple
Lunch Bulk cook: Thai tofu stir fry
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Bulk Cook: Spiced haloumi, Tabbouleh and Tahini yoghurt
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1446cal

67g protein

136g carbohydrate

64g fat

Tuesday
Breakfast Bircher muesli
Snack Low fat latte
Lunch Bulk cook: Thai tofu stir fry
Snack Danone Yopro
Dinner Bulk Cook: Spiced haloumi, Tabbouleh and Tahini yoghurt
Dessert 1 apple
Nutrition 1447cal

83g protein

127g carbohydrate

63g fat

Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry bircher muesli*.
Snack 1 boiled egg
Lunch Bulk cook: Thai tofu stir fry
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Brown rice and pea salad with egg
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1419cal

85g protein

129g carbohydrate

58g fat

Thursday
Breakfast 1 cup (220g) Chobani Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry bircher muesli*.
Snack 1 boiled egg
Lunch Bulk cook: Thai tofu stir fry
Snack 2 Ryvita with 2tbs of cottage cheese
Dinner Brown rice nasi goreng
Dessert 1 apple

10 almonds

Nutrition 1334cal

86g protein

113g carbohydrate

53g fat

Friday
Breakfast 1 cup (220g) Chobani Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry bircher muesli*.
Snack Low Fat Latte
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

125g tin chickpeas

50g fetta

1tsp lemon juice, 2tsp olive oil, parsley, salt and pepper

Snack 1 boiled egg, 2 Ryvita with scrape of butter
Dinner Leftovers: Brown rice nasi goreng
Dessert Danone Yopro
Nutrition 1413cal

99g protein

106g carbohydrate

60g fat

Saturday
Breakfast Shakshuka eggs
Snack Low fat latte
Lunch Sandwich on Burgen bread* with 20g fetta, spinach and cucumber, ¼ avocado
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Homemade veggie burgers
Dessert Danone Yopro
Nutrition 1531cal

93g protein

149g carbohydrate

53g fat

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

  • Swap bircher muesli for a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins
  • Swap Burgen bread to Burgen soy and linseed gluten free bread available at Woolworths