Week 6 VEG Meal Plan – Male

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Sunday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta. Serve with 2 slices Burgen bread *
Snack 1 small apple with 1tsp 100% peanut butter
Lunch Bulk cooked: Chunky vegetable soup (serve with additional slice Burgen bread*)
Snack Happy snack company roasted chickpeas – 30g
Dinner Vegetarian Nicoise salad (Serve with 1 wholemeal Mission pita*)
Dessert Danone yo-pro yogurt
Nutrition Calories: 1835 Protein: 120g Carbohydrate: 195g Fat: 49g
Monday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte and 20 almonds
Lunch Bulk cooked: Chunky vegetable soup (serve with additional slice Burgen bread*)
Snack Danone yo-pro yogurt
Dinner Leftover: Vegetarian Nicoise salad (Serve with 1 wholemeal Mission pita*)
Dessert 1 slice Burgen toast* with 1tbs. 100% peanut butter
Nutrition Calories: 1794 Protein: 109g Carbohydrate: 195g Fat: 53g
Tuesday
Breakfast 2 slice Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte
Lunch Bulk cooked: Chunky vegetable soup (serve with additional slice Burgen bread*)
Snack 20 almonds
Dinner Bean Nachos with chilli guacamole
Dessert Apple with 1tbs 100% peanut butter
Nutrition Calories: 1789 Protein: 93g Carbohydrate: 155g Fat: 77g
Wednesday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte and 1 small apple
Lunch Bulk cooked: Chunky vegetable soup (serve with additional slice Burgen bread*)
Snack 4 Vita Weat crackers* with 2 boiled eggs
Dinner Easy tofu sweet chilli stir-fry (serve with 1 full cup basmati rice)
Dessert Danone yo-pro yogurt
Nutrition Calories: 1820 Protein: 108g Carbohydrate: 221g Fat: 44g
Thursday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 2 slices Burgen bread*
Snack Low fat latte and 20 almonds
Lunch Easy tofu sweet chilli stir-fry (serve with 1 full cup basmati rice)
Snack Danone yo-pro yogurt
Dinner Healthy falafel salad
Dessert Apple with 1tbs 100% peanut butter
Nutrition Calories: 1873 Protein: 109g Carbohydrate: 171g Fat: 71g
Friday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Low fat latte and Happy snack company roasted chickpeas – 30g
Lunch Easy tofu sweet chilli stir-fry (serve with 1 full cup basmati rice)
Snack 4 Vita Weat crackers* with 2 boiled eggs
Dinner Leftover: Healthy falafel salad
Dessert Danone yo-pro yogurt
Nutrition Calories: 1934 Protein: 118g Carbohydrate: 217g Fat: 53g
Saturday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta. Serve with 2 slices Burgen bread*
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 Plus a Smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Healthy vegetarian pizza
Dessert Danone yo-pro yogurt
Nutrition Calories: 1839 Protein: 116g Carbohydrate: 165g Fat: 67g

*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