Week 5 VEG Meal Plan – Male

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Plus 2 slices Burgen bread*
Snack Danone yo-pro yogurt and one small apple
Lunch Bulk cooked: Moroccan chickpea & cous cous salad (serve with extra cous cous)
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Serotonin bomb salad (serve with 1 additional egg)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1775 Protein: 108g Carbohydrate: 175g Fat: 61g
Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Low fat latte and 4 Vita Weat* with ¼ cup cottage cheese
Lunch Bulk cooked: Moroccan chickpea & cous cous salad (serve with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftover: Serotonin bomb salad (serve with 1 additional egg)
Dessert 1 small apple and 30g almonds
Nutrition Calories: 1884 Protein: 111g Carbohydrate: 198g Fat: 58g
Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, 1 small apple. Plus 1 boiled egg and 10 almonds
Snack Low fat latte with 10 almonds
Lunch Bulk cooked: Moroccan chickpea & cous cous salad (serve with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Black bean Fajitas (Serve with 1 additional Mission wholemeal pita*)
Dessert Danone yo-pro yogurt
Nutrition Calories: 1815 Protein: 106g Carbohydrate: 236g Fat: 45g
Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Low fat latte and 4 Vita Weat with ¼ cup cottage cheese
Lunch Bulk cooked: Moroccan chickpea & cous cous salad (serve with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftover: Black bean Fajitas (Serve with 1 additional Mission wholemeal pita*)
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition Calories: 1876 Protein: 113g Carbohydrate: 230g Fat: 49g
Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ sliced apple. Plus 1 boiled egg and 10 almonds
Snack Low fat latte with 10g almonds
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot), 125g tin chickpeas, 2 boiled eggs, 2tbs cottage cheese lemon juice, 1tsp olive oil. Plus 4 Vita weats + scrape avo
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Kale & chickpea salad with tofu (serve with 1 cup cooked quinoa)
Dessert 1 small apple
Nutrition Calories: 1789 Protein: 94g Carbohydrate: 177g Fat: 76g
Friday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats* and 10 almonds
Snack Low fat latte and 4 Vita Weat* with ¼ cup cottage cheese
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot), 125g tin chickpeas, 2 boiled eggs, 2tbs cottage cheese lemon juice, 1tsp olive oil. Plus 4 Vita weats + scrape avo
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Left over: Kale & chickpea salad with tofu (serve with 1 cup cooked quinoa)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1811 Protein: 119g Carbohydrate: 152g Fat: 81g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avo. Plus 2 slices bread*
Snack Danone yo-pro yogurt and 10 almonds
Lunch ½ avocado, sliced cherry tomatoes, 30g fetta and cucumber on 6 Vita Weat crackers* Plus 1 Health lab- Game changer- salted caramel Protein ball
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Spiced halloumi,, tabouleh & tahini yogurt
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1771 Protein: 93g Carbohydrate: 111g Fat: 101g

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

  • Swap rolled oats at breakfast to ½ banana OR a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)
  • Swap Kellogg’s all bran to x2 gluten free weet-bix or gluten free Special K
  • Swap Vita-weat crackers to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins