Week 8 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 Danone yo-pro yogurt
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), spinach, shredded carrot, capsicum, cucumber, ¼ avocado
Snack Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Dinner Bulk cooked: Dukkah chickpea & quinoa salad
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1314

Protein: 87g

Carbohydrate: 161g

Fat: 50g

Monday
Breakfast 1 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte
Lunch Bulk cooked: Dukkah chickpea & quinoa salad
Snack Danone yo-pro yogurt
Dinner Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1378

Protein: 84g

Carbohydrate: 142g

Fat:48g

Tuesday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries
Snack Low fat latte

and 20 almonds

Lunch Bulk cooked: Dukkah chickpea & quinoa salad
Snack 2 boiled eggs
Dinner Leftover: Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories:1424

Protein: 82g

Carbohydrate: 160g

Fat: 44g

Wednesday
Breakfast 1 slice Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 50g haloumi, 15g crushed peanuts, 1tbs lemon juice, ¼ avocado
Snack Bulk booked: apple and cinnamon muffin*
Dinner Tofu Poke bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1455

Protein: 90g

Carbohydrate: 83g

Fat: 81g

Thursday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries.
Snack Low fat latte

and Bulk booked: apple and cinnamon muffin*

Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 50g haloumi, 15g crushed peanuts, 1tbs lemon juice, ¼ avocado
Snack 2 boiled eggs
Dinner Leftover: Tofu Poke bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1353

Protein: 98g

Carbohydrate: 88g

Fat: 64g

Friday
Breakfast 1 slice Burgen toast* with 2 scrambled eggs, ¼ avocado
Snack Low fat latte
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), spinach, shredded carrot, capsicum, cucumber, ¼ avocado
Snack Bulk booked: apple and cinnamon muffin
Dinner Chickpea & pumpkin curry
Dessert Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Nutrition Calories: 1427

Protein: 70g

Carbohydrate: 177g

Fat: 41g

Saturday
Breakfast Breakkie bowl:

1 cup sautéed kale, broccolini and mushrooms with 2 poached eggs, 30g crumbled feta.

Snack 1 cup mixed berries
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), spinach, shredded carrot, capsicum, cucumber, ¼ avocado
Snack Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Dinner Leftover: Chickpea & pumpkin curry
Dessert Danone yo-pro yogurt
Nutrition Calories: 1399

Protein: 80g

Carbohydrate: 168g

Fat: 37g

*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 apple and cinnamon muffin to chocolate and pistachio bliss balls (see recipe in recipe portfolio- week 8)
  • Swap wholemeal pita’s to wholegrain gluten free wraps (i.e. BFree available at Woolworths)