Week 6 VEG Meal Plan – Female

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Sunday
Breakfast Breakkie bowl: 1 cup sautéed kale, broccolini and mushrooms with 2 poached eggs, 30g crumbled feta.
Snack 1 small apple with 1tsp 100% peanut butter
Lunch Bulk cooked: Chunky vegetable soup
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Vegetarian Nicoise salad
Dessert Danone yo-pro yogurt
Nutrition Calories: 1437 Protein: 99g Carbohydrate: 137g Fat: 43g
Monday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte
Lunch Bulk cooked: Chunky vegetable soup
Snack Danone yo-pro yogurt
Dinner Leftover: Vegetarian Nicoise salad
Dessert 1 slice Burgen toast* with 1tbs. 100% peanut butter
Nutrition Calories: 1391 Protein: 92g Carbohydrate: 151g Fat: 37g
Tuesday
Breakfast 1 slice Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte
Lunch Bulk cooked: Chunky vegetable soup
Snack 1 cup mixed berries
Dinner Bean Nachos with chilli guacamole
Dessert Apple
Nutrition Calories: 1386 Protein: 77g Carbohydrate: 142g Fat: 49g
Wednesday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte
Lunch Bulk cooked: Chunky vegetable soup
Snack 2 boiled eggs
Dinner Easy tofu sweet chilli stir-fry
Dessert Danone yo-pro yogurt
Nutrition Calories: 1441 Protein: 98g Carbohydrate: 152g Fat: 39g
Thursday
Breakfast Omelette: 2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado.
Snack Low fat latte and 10 almonds
Lunch Easy tofu sweet chilli stir-fry
Snack Danone yo-pro yogurt
Dinner Healthy falafel salad
Dessert Apple
Nutrition Calories: 1397 Protein: 90g Carbohydrate: 128g Fat: 49g
Friday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte
Lunch Easy tofu sweet chilli stir-fry
Snack 2 boiled eggs
Dinner Leftover: Healthy falafel salad
Dessert Danone yo-pro yogurt
Nutrition Calories: 1444 Protein: 97g Carbohydrate: 150g Fat: 42g
Saturday
Breakfast Breakkie bowl: 1 cup sautéed kale, broccolini and mushrooms with 2 poached eggs, 30g crumbled feta.
Snack 1 small apple with 1tsp 100% peanut butter
Lunch Sandwich on Burgen bread* with 2 boiled eggs, spinach and 4 cherry tomatoes, 1 tsp seeded mustard
Snack Smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Dinner Healthy vegetarian pizza
Dessert Danone yo-pro yogurt
Nutrition Calories: 1441 Protein: 93g Carbohydrate: 124g Fat: 56g

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread