Week 3 VEG Meal Plan – Men

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Sunday
Breakfast Shakshuka eggs
Snack 1 apple

20 almonds

Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

125g tin chickpeas

50g fetta

1tsp lemon juice, 2tsp olive oil, parsley. Plus 1 mini wholemeal pita*

Snack Danone Yopro
Dinner Spiced haloumi, Tabbouleh and Tahini yoghurt- Bulk cook. Serve with 1 mini wholemeal pita
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1867cal

100g protein

157g carbohydrate

87g fat

Monday
Breakfast Bircher Muesli
Snack 1 apple

20 almonds

Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

Thai tofu stir fry- Bulk cook. Add 1 microwave cup basmati rice
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Spiced haloumi, Tabbouleh and Tahini yoghurt- Bulk cook. Serve with 1 mini wholemeal pita
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1843cal

77g protein

167g carbohydrate

79g fat

Tuesday
Breakfast Bircher muesli
Snack Low fat latte
Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

Thai tofu stir fry- Bulk cook. Add 1 microwave cup basmati rice
Snack Danone Yopro
Dinner Spiced haloumi, Tabbouleh and Tahini yoghurt- Bulk cook. Serve with 1 mini wholemeal pita
Dessert 1 apple

20 almonds

Nutrition 1844cal

93g protein

159g carbohydrate

77g fat

Wednesday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 3tbs dry muesli*, 10 almonds
Snack 1 boiled egg
Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

Thai tofu stir fry- Bulk cook. Add 1 microwave cup basmati rice
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Brown rice and pea salad with egg
Dessert Danone Yopro

10 almonds

Nutrition 1788al

107g protein

144g carbohydrate

70g fat

Thursday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 3tbs dry muesli*, 10 almonds
Snack 1 boiled egg
Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

Thai tofu stir fry- Bulk cook. Add 1 microwave cup basmati rice
Snack 2 Ryvita, thin spread of cottage cheese

1 apple

Dinner Brown rice nasi goreng. For men, serve with full cup of brown rice per serve
Dessert Danone Yopro

10 almonds

Nutrition 1848cal

110g protein

194g carbohydrate

62g fat

Friday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 3tbs dry muesli*, 10 almonds
Snack 1 apple
Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

125g tin chickpeas

50g fetta

1tsp lemon juice, 2tsp olive oil, parsley. Plus 1 mini wholemeal pita*

Snack 2 boiled eggs and 2 Ryvita with a scrape of butter
Dinner Brown rice nasi goreng- leftovers. For men, serve with full cup of brown rice per serve
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1770cal

93g protein

190g carbohydrate

74g fat

Saturday
Breakfast Shakshuka eggs
Snack Low fat latte

2 Ryvita with ¼ avocado

Lunch

Option to swap Yumi Falafel ball with leftover homemade vegetable burger pattie from Week 3 Saturday’s dinner

Sandwich on Burgen bread* with 20g fetta, spinach and cucumber and 1/4 avocado. Plus 1 banana
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Homemade veggie burgers
Dessert Danone Yopro

10 almonds

Nutrition 1848cal

99g protein

183g carbohydrate

69g 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