Week 7 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
Lunch ¼ avocado, sliced cherry tomatoes, 30g fetta and cucumber on 4 Ryvita’s* Plus 20 almonds
Snack 1 small apple
Dinner Bulk cooked: Mixed vegetable and ricotta frittata
Dessert 2tbs cottage cheese and sliced tomato on 2 Ryvita*
Nutrition Calories: 1450 Protein: 82g Carbohydrate: 113g Fat: 66g
Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana, 1tbs mixed seeds and 1tbs rolled oats*
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), 2 boiled eggs, 30g fetta, 1tbs lemon juice, ¼ avocado
Snack ¼ cup cottage cheese and sliced tomato on 4 Ryvitas*
Dinner Bulk cooked: Mixed vegetable and ricotta frittata
Dessert 1 small apple
Nutrition Calories: 1391 Protein: 92g Carbohydrate: 111g Fat: 59g
Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ cup mixed berries 2 boiled eggs
Snack Low fat latte
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot), 2 boiled eggs, 30g fetta, 1tbs lemon juice, ¼ avocado
Snack Danone Yo-Pro yogurt
Dinner Bulk cooked: Brown rice nasi goring
Dessert 2 Ryvita’s* with 2 tsp 100% peanut butter
Nutrition Calories: 1394 Protein: 90g Carbohydrate: 116g Fat:62g
Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana and 1tbs mixed seeds and 1tbs rolled oats*
Snack Low fat latte
Lunch Bulk cooked: Brown rice nasi goreng
Snack 2 multigrain Ryvita’s* with ¼ avocado and 30g fetta
Dinner Zaatar spiced chickpea salad with ricotta & quinoa
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1475 Protein: 89g Carbohydrate: 129g Fat:58g
Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ cup mixed berries 1 boiled eggs
Snack Low fat latte
Lunch Bulk cooked: Brown rice nasi goring
Snack 2 cups plain air popped popcorn
Dinner Leftover: Zaatar spiced chickpea salad with ricotta & quinoa
Dessert 2 Ryvita’s* with 2 tbsp 100% peanut butter
Nutrition Calories: 1470 Protein: 77g Carbohydrate: 156g Fat: 56g
Friday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana and 1tbs mixed seeds and 1tbs rolled oats*
Snack Low fat latte
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 2 sliced boiled eggs, 30g fetta, 1tbs lemon juice, ¼ avocado
Snack 2 multigrain Ryvita’s* with ¼ avocado and 30g fetta
Dinner Healthy falafel and harissa yogurt
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1381 Protein: 82g Carbohydrate: 95g Fat: 68g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado
Snack Danone Yo-Pro
Lunch ¼ avocado, sliced cherry tomatoes, 30g fetta and cucumber on 4 Ryvita’s* Plus 10 almonds
Snack 2 boiled eggs
Dinner Leftover: Healthy falafel and harissa yogurt
Dessert 2 Ryvita’s* with 2 tsp. 100% peanut butter
Nutrition Calories: 1480 Protein: 78g Carbohydrate: 110g Fat: 73g

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

  • Swap Ryvitas to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins
  • Swap Kellogg’s weat flakes to x2 gluten free weet-bix or gluten free Special K
  • Swap rolled oats at breakfast to ½ banana OR a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)