Week 4 VEG Meal Plan – Male

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Sunday
Breakfast French toast – with ¾ cup yoghurt and 1 banana
Snack Low fat latte
Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 90g tin of corn, 2 Yumi’s falafel, 2 tbs cottage cheese,

2tsp balsamic vinegar

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

2 Ryvita with 2tsp peanut butter

Nutrition 1914cal

105g protein

199g carbohydrate

72g fat

Monday
Breakfast Two slices of Burgen toast* with 30g peanut butter and 1 banana
Snack Low fat latte

20 almonds

Lunch Zucchini and mushroom frittata – Bulk cook. Add 1 slice of Burgen toast
Snack 1 apple
Dinner Tofu noodle stir fry – Bulk cook
Dessert 180g low fat Greek yoghurt with ½ cup berries, 2 tbs toasted muesli*
Nutrition 1791cal

107g protein

136g carbohydrate

86g fat

Tuesday
Breakfast Toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack Low fat latte

20 almonds

Lunch Zucchini and mushroom frittata – Bulk cook. Add 1 slice of Burgen toast
Snack 2 Ryvita with 2tbs cottage cheese and tomato
Dinner Tofu noodle stir fry – Bulk cook
Dessert Kez’s kitchen free and naked bar

1 apple with 2tsp peanut butter

Nutrition 1758cal

109g protein

134g carbohydrate

84g fat

Wednesday
Breakfast Two of Burgen toast* with 30g peanut butter and 1 banana
Snack Low fat latte

20 almonds

Lunch Zucchini and mushroom frittata – Bulk cook. Add 1 slice of Burgen toast
Snack 2 Ryvita with 2tbs cottage cheese and tomato
Dinner Healthy Vegetarian Pizza
Dessert 180g low fat Greek yoghurt with ¼ cup berries, 2 tbs toasted muesli*
Nutrition 1750cal

103g protein

137g carbohydrate

83g fat

Thursday
Breakfast Toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack Low fat latte

1 boiled egg on 2 Ryvita with avo/butter

Lunch Small wholemeal pita* filled with 90g tin of four bean mix, 30g grated low fat cheese, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tsp seeded mustard
Snack 20 almonds

1 apple

Dinner Tofu and lentil cakes
Dessert Kez’s kitchen free and naked bar

1 banana

Nutrition 1740cal

105g protein

166g carbohydrate

68g fat

Friday
Breakfast Toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack 1 banana

10 almonds

Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 1 90g tin of corn, 2 Yumi falafel, 2 tbs cottage cheese,

2tsp balsamic vinegar

Snack 1 boiled egg and 2 Ryvita*, sliced tomato with scrape of butter
Dinner Vegetarian Lasagne
Dessert Kez’s kitchen free and naked bar
Nutrition 1745cal

77g protein

285g carbohydrate

72g fat

Saturday
Breakfast French toast – with ¾ cup yoghurt and 1 banana
Snack Low fat latte

20 almonds

Lunch Small wholemeal pita* filled with 90g tin of four bean mix, 30g grated low fat cheese, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tsp seeded mustard
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Vegetarian Lasagne- leftovers
Dessert 180g low fat Greek yoghurt with ¼ cup berries, 2 tbs toasted muesli*
Nutrition 1759cal

109g protein

216g carbohydrate

43g 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)