Week 7 VEG Meal Plan – Male

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 2 slices bread
Snack Danone Yo-Pro yogurt
Lunch ¼ avocado,

sliced cherry tomatoes, 30g fetta and cucumber on 4 Ryvita’s*

Plus 20 almonds

Snack 1 apple with 1tbs 100% peanut butter
Dinner Bulk cooked: Mixed vegetable and ricotta frittata (serve with 1 additional slice Burgen bread*)
Dessert 2tbs cottage cheese and sliced tomato on 2 Ryvita*
Nutrition Calories: 1780

Protein: 101g

Carbohydrate: 140g

Fat: 82g

Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana, 1tbs mixed seeds and 1tbs rolled oats*
Snack Low fat latte + 1 Health lab- Game changer- salted caramel Protein ball
Lunch 2 cups of mixed salad vegetables (i.e. spinach, cherry tomato, capsicum, cucumber, carrot), 2 eggs, 30g fetta, 1tbs lemon juice, ¼ avocado

Plus 20 almonds

Snack ¼ cup cottage cheese tomato on 4 Ryvitas*
Dinner Bulk cooked: Mixed vegetable and ricotta frittata (serve with 1 additional slice Burgen bread*)
Dessert Happy snack company roasted chickpeas – 30g
Nutrition Calories: 1783

Protein: 116g

Carbohydrate: 129g

Fat: 80g

Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ cup mixed berries

1 boiled egg and 10 almonds

Snack Low fat latte and Happy snack company roasted chickpeas – 30g
Lunch 2 cups of mixed salad vegetables (i.e. spinach, cherry tomato, capsicum, cucumber, carrot), 2 eggs, 30g fetta, 1tbs lemon juice, ¼ avocado

Plus 20 almonds

Snack Danone Yo-Pro yogurt
Dinner Bulk cooked: Brown rice nasi goring (serve with 1 full cup rice)
Dessert 2 Ryvita’s* with 2 tsp 100% peanut butter
Nutrition Calories: 1925

Protein: 113g

Carbohydrate: 171g

Fat:83g

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 (serve with 1 full cup rice)
Snack 2 multigrain Ryvita’s* with ¼ avo and 30g fetta
Dinner Zaatar spiced chickpea salad with ricotta & quinoa (serve with 1 full cup quinoa)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1731

Protein: 94g

Carbohydrate: 182g

Fat:59g

Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ cup mixed berries

1 boiled egg and 10 almonds

Snack Low fat latte
Lunch Bulk cooked: Brown rice nasi goring (serve with 1 full cup rice)
Snack 2 cups plain air popped popcorn
Dinner Leftover: Zaatar spiced chickpea salad with ricotta & quinoa (serve with 1 full cup quinoa)
Dessert 2 Ryvita’s* with 2 tbsp 100% peanut butter
Nutrition Calories: 1759

Protein: 89g

Carbohydrate: 198g

Fat: 63g

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 + 1 Health lab- Game changer- salted caramel Protein ball
Lunch 2 cups of mixed salad vegetables (i.e. spinach, cherry tomato, capsicum, cucumber, carrot) 2 eggs, 30g fetta, 1tbs lemon juice, ¼ avocado

Plus 10 almonds

Snack 2 multigrain Ryvita’s* with ¼ avo and 30g fetta
Dinner Healthy falafel pattie and harissa yogurt (serve with 1 small wholemeal pita*)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1757

Protein: 97g

Carbohydrate: 138g

Fat: 84g

Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado (Serve with 2 slices bread)
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 pattie and harissa yogurt (serve with 1 small wholemeal pita*)
Dessert 2 Ryvita’s* with 2 tsp. 100% peanut butter
Nutrition Calories: 1795

Protein: 95g

Carbohydrate: 175g

Fat: 75g

*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 Burgen bread to Burgen soy and linseed gluten free bread
  • Swap rolled oats at breakfast to ½ banana OR a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)
  • Swap wholemeal pita’s to wholegrain gluten free wraps (i.e. BFree available at Woolworths)