Week 4 VEG Meal Plan – Female

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Sunday
Breakfast French toast
Snack Low fat latte
Lunch

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

Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, small tin of corn, 1 Yumi falafel (75g), 1 boiled egg, 2tbs cottage cheese

2tsp balsamic vinegar

Snack Happy snack company roasted chickpeas – 30g serve
Dinner Bulk Cook: Tofu noodle stir fry
Dessert Kez’s kitchen free and naked bar
Nutrition 1550cal

93g protein

155g carbohydrate

59g fat

Monday
Breakfast Two slices of Burgen toast* with 15g peanut butter and 1 banana
Snack 20 almonds
Lunch

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

Zucchini and mushroom frittata – Bulk cook
Snack 2 Ryvita with 2tbs cottage cheese and tomato
Dinner Bulk Cook: Tofu noodle stir fry
Dessert 150g Chobani yoghurt with ½ cup berries, 2 tbs muesli*
Nutrition 1467cal

96g protein

100g carbohydrate

70g fat

Tuesday
Breakfast Homemade toasted muesli with 200g Chobani Greek yoghurt
Snack Low fat latte
Lunch

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

Zucchini and mushroom frittata – Bulk cook
Snack 1 boiled egg, 2 Ryvita with 2tbs cottage cheese and tomato
Dinner Bulk Cook: Tofu noodle stir fry
Dessert Kez’s kitchen free and naked bar
Nutrition 1356cal

100g protein

88g carbohydrate

65g fat

Wednesday
Breakfast Two slices of Burgen toast* with 15g peanut butter and 1 banana
Snack 20 almonds
Lunch

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

Zucchini and mushroom frittata – Bulk cook
Snack 2 Ryvita with 2tbs cottage cheese and tomato
Dinner Healthy Vegetarian Pizza
Dessert 150g Chobani Greek yoghurt with ½ cup berries, 2 tbs toasted muesli*
Nutrition 1390cal

82g protein

103g carbohydrate

67g fat

Thursday
Breakfast Homemade toasted muesli with 200g Chobani Greek yoghurt
Snack Low fat latte
Lunch

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

Small wholemeal pita* filled with 125g tin four bean mix, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tbs cottage cheese
Snack 20 almonds
Dinner Tofu and lentil cakes
Dessert Kez’s kitchen free and naked bar
Nutrition 1376cal

76g protein

114g carbohydrate

62g fat

Friday
Breakfast Homemade toasted muesli with 200g Chobani Greek yoghurt
Snack 1 banana

10 almonds

Lunch

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

Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, small tin of corn, 1 Yumi falafel (75g), 1 boiled egg, 2tbs cottage cheese

2tsp balsamic vinegar

Snack 1 boiled egg, 1 slice tomato, 2 Ryvita*, scrape of avocado
Dinner Vegetarian Lasagne
Dessert Kez’s kitchen free and naked bar
Nutrition 1516cal

77g protein

164g carbohydrate

60g fat

Saturday
Breakfast French toast
Snack Low fat latte
Lunch

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

Small wholemeal pita* filled with 125g tin four bean mix, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tbs cottage cheese
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Leftovers: Vegetarian Lasagne
Dessert 150g Chobani Greek yoghurt with ½ cup berries, 2 tbs toasted muesli*
Nutrition 1400cal

90g protein

189g carbohydrate

21g 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
  • Swap wholemeal pita for wholegrain gluten free wraps (i.e. BFree at Woolworths)