Week 5 VEG Meal Plan – Female

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado.
Snack Danone yo-pro yogurt and one small apple
Lunch Bulk cooked: Moroccan chickpea & cous cous salad
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Serotonin bomb salad
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1376 Protein: 85g Carbohydrate: 128g Fat: 49g
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 crackers* with ¼ cup cottage cheese
Lunch Bulk cooked: Moroccan chickpea & cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftover: Serotonin bomb salad
Dessert 1 small apple
Nutrition Calories: 1405 Protein: 90g Carbohydrate: 165g Fat: 30g
Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, 1 small apple. Plus 1 boiled egg
Snack Low fat latte with 10 almonds
Lunch Bulk cooked: Moroccan chickpea & cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Black bean Fajitas
Dessert Danone yo-pro yogurt
Nutrition Calories: 1470 Protein: 92g Carbohydrate: 178g Fat: 41g
Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Low fat latte and 2 Vita Weat crackers* with 2 tbsp cottage cheese
Lunch Bulk cooked: Moroccan chickpea & cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftover: Black bean Fajitas
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition Calories: 1415 Protein: 91g Carbohydrate: 157g Fat: 42g
Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ sliced apple 1 boiled egg
Snack Low fat latte
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot), 125g tin chickpeas, 2 boiled eggs, 1tbs cottage cheese 1tbs lemon juice, 1tsp EV olive oil
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Kale & chickpea salad with tofu
Dessert 1 small apple
Nutrition Calories: 1359 Protein: 85g Carbohydrate: 135g Fat: 47g
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 crackers* with ¼ cup cottage cheese
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot), 125g tin chickpeas, 2 boiled eggs, 1tbs cottage cheese 1tbs lemon juice, 1tsp EV olive oil
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Left over: Kale & chickpea salad with tofu
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1453 Protein: 105g Carbohydrate: 110g Fat: 60g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado.
Snack Danone yo-pro yogurt
Lunch ½ avocado, sliced cherry tomatoes, 30g fetta and cucumber on 6 Vita Weat crackers*
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 (any flavour)
Nutrition Calories: 1509 Protein: 79g Carbohydrate: 87g Fat: 88g

*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