Week 8 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 Danone yo-pro yogurt and 10 almonds
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), 30g fetta, 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: 1814

Protein: 103g

Carbohydrate: 178g

Fat: 67g

Monday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte and 20 almonds
Lunch Bulk cooked: Dukkah chickpea & quinoa salad

Plus 1 Health lab- Game changer- salted caramel Protein ball

Snack Danone yo-pro yogurt
Dinner Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1716

Protein: 98g

Carbohydrate: 159g

Fat:72g

Tuesday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 tbsp. rolled oats*

Plus 1 boiled egg

Snack Low fat latte and Happy snack company roasted chickpeas – 30g serve
Lunch Bulk cooked: Dukkah chickpea & quinoa salad

Plus 1 Health lab- Game changer- salted caramel Protein ball

Snack 1 boiled egg and 20 almonds
Dinner Leftover: Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories:1895

Protein: 105g

Carbohydrate: 208g

Fat: 62g

Wednesday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte and 1 Health lab- Game changer- salted caramel Protein ball
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 50g haloumi, 15g crushed peanuts, 1tbs lemon juice, ¼ avocado

Plus 10 almonds

Snack Bulk booked: apple and cinnamon muffin*
Dinner Tofu Poke bowl
Dessert Danone yo-pro yogurt and 1 banana
Nutrition Calories: 1809

Protein: 103g

Carbohydrate: 119g

Fat: 99g

Thursday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 tbsp. rolled oats*

Plus 1 boiled egg

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

Plus 20 almonds

Snack 1 boiled eggs and 1 banana
Dinner Leftover: Tofu Poke bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1763

Protein: 110g

Carbohydrate: 124g

Fat: 86g

Friday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Low fat latte
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), 30g fetta, spinach, shredded carrot, capsicum, cucumber, ¼ avocado
Snack Bulk booked: apple and cinnamon muffin
Dinner Chickpea & pumpkin curry (serve with 1 Mission wholemeal pita)
Dessert Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Nutrition Calories: 1885

Protein: 96g

Carbohydrate: 223g

Fat: 59g

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 Danone yo-pro yogurt
Lunch Mission wholemeal pita* filled with 125g tin chickpeas (smashed), 30g fetta, 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 (serve with 1 Mission wholemeal pita)
Dessert Danone yo-pro yogurt with ½ cup mixed berries
Nutrition Calories: 1880

Protein: 116g

Carbohydrate: 221g

Fat: 49g

*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 rolled oats at breakfast to ½ banana OR a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)
  • 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)