busymum · vegetarian meal plan swap vege for vege breakfast snacks lunch snacks tea drinks &...
TRANSCRIPT
Kelly Renniekellyrenniebusymum busymumfitness
VEGETARIANMEALPLANS
BUSYMUMwww.busymumfitness.com
Table of Contents
FAQs .........................................................................4
WEEK 1 - Vegetarian Meal Plan & Recipes ..5Week 1 Vegetarian Meal Plan Swap Vege for Vege ...................6Week 1 Recipes ............................................................................7Banana Omelette ................................................................................................................. 8Power Shake ......................................................................................................................... 9Quick Start Shake ................................................................................................................. 10Vegetable Stir-fry .................................................................................................................. 11Quinoa Salad ........................................................................................................................ 12Sweet Potato Mini Pizzas .................................................................................................... 13Chickpea Burgers ................................................................................................................ 14Mixed Bean Salad ................................................................................................................ 15Hearty Vegetable Soup ....................................................................................................... 16Vegetable Curry ................................................................................................................... 17
WEEK 2 - Vegetarian Meal Plan & Recipes ..18Week 2 Vegetarian Meal Plan Swap Vege for Vege ..................19Week 2 Recipes ............................................................................20Easy Chia Seed Pudding ..................................................................................................... 21Banana Omelette ................................................................................................................. 22Power Shake ......................................................................................................................... 23Vegetable Stir-fry .................................................................................................................. 24Quinoa Salad ........................................................................................................................ 25Butternut Squash Mini Pizzas ............................................................................................. 26Mushroom Omelette ............................................................................................................ 27Vegetable Skewers ................................................................................................................ 28Curried Sweet Potato ........................................................................................................... 29Black Bean Tacos ................................................................................................................. 30
WEEK 3 - Vegetarian Meal Plan & Recipes ..31Week 3 - Vegetarian Meal Plan Swap Vege for Vege ................32Week 3 - Recipes ..........................................................................33Banana Omelette ................................................................................................................. 34Power Shake ........................................................................................................................ 35Quick Start Shake ................................................................................................................. 36Vegetable Stir-fry .................................................................................................................. 37Quinoa Salad ........................................................................................................................ 38Sweet Potato Mini Pizzas .................................................................................................... 39Chickpea Burgers ................................................................................................................ 40Mixed Bean Salad ................................................................................................................ 41Hearty Vegetable Soup ....................................................................................................... 42Vegetable Curry ................................................................................................................... 43
WEEK 4 - Vegetarian Meal Plan & Recipes ..44Week 4 - Vegetarian Meal Plan Swap Vege for Vege ...............45Week 4 - Recipes ..........................................................................46Easy Chia Seed Pudding ..................................................................................................... 47Banana Omelette ................................................................................................................. 48Power Shake ......................................................................................................................... 49Vegetable Stir-fry .................................................................................................................. 50Quinoa Salad ........................................................................................................................ 51Butternut Squash Mini Pizzas ............................................................................................. 52Mushroom Omelette ............................................................................................................ 53Vegetable Skewers ................................................................................................................ 54Curried Sweet Potato ........................................................................................................... 55Black Bean Tacos ................................................................................................................. 56
WEEK 5 - Vegetarian Meal Plan & Recipes ..57Week 5 - Vegetarian Meal Plan Swap Vege for Vege ................58Week 5 - Recipes ..........................................................................59Almond Protein Shake ......................................................................................................... 60Easy Black Bean Breakfast Bowl ......................................................................................... 61Simple Omelette .................................................................................................................. 62Easy Chia Seed Pudding ..................................................................................................... 63Tomato Basil Omelette ........................................................................................................ 64Tasty Chia Seed Pudding ..................................................................................................... 65Quick Start Shake ................................................................................................................. 66
Broccoli, Sweet Potato and Bean Salad ............................................................................. 67Beetroot Salad ...................................................................................................................... 68Healthy Steamed Vegetables ............................................................................................... 69Spinach & Chickpea Salad ................................................................................................. 70Chakchouka ......................................................................................................................... 71Lentil Stir Fry ......................................................................................................................... 72Stuffed Tomatoes ................................................................................................................. 73Healthy Vegetable Dish ........................................................................................................ 74Huevos Rancheros ................................................................................................................ 75
WEEK 6 - Vegetarian Meal Plan & Recipes ..76Week 6 - Vegetarian Meal Plan Swap Vege for Vege ................77Week 6 - Recipes ..........................................................................78Green Protein Shake ............................................................................................................ 79Pear & Spinach Omelette .................................................................................................... 80Almond Butter Chia Shake .................................................................................................. 81Mushroom Omelette ............................................................................................................ 82Matcha Chia Seed Pudding ................................................................................................. 83Crispy Fried Eggs .................................................................................................................. 84Quick Start Shake ................................................................................................................. 85Fennel Salad ......................................................................................................................... 86Veggie Avocado Toast ......................................................................................................... 87Red Beans & Rice .................................................................................................................. 88Red Lentil Soup ..................................................................................................................... 89Courgette Pasta with Sundried Tomatoes ........................................................................ 90Beans & Spinach Tacos ........................................................................................................ 91Quick Mexi Dish ................................................................................................................... 92Spiced Carrot Soup With Celery ......................................................................................... 93Italian Rice Salad ................................................................................................................. 94Vegetable Stir-fry .................................................................................................................. 95Cauliflower Egg Fried Rice .................................................................................................. 96
WEEK 7 - Vegetarian Meal Plan & Recipes ..97Week 7 - Vegetarian Meal Plan Swap Vege for Vege ................98Week 7 - Recipes ..........................................................................99Almond Protein Shake ......................................................................................................... 100Easy Black Bean Breakfast Bowl ......................................................................................... 101Simple Omelette .................................................................................................................. 102Easy Chia Seed Pudding ..................................................................................................... 103
Tomato Basil Omelette ........................................................................................................ 104Tasty Chia Seed Pudding ..................................................................................................... 105Quick Start Shake ................................................................................................................. 106Broccoli, Sweet Potato and Bean Salad ............................................................................. 107Beetroot Salad ...................................................................................................................... 108Healthy Steamed Vegetables ............................................................................................... 109Spinach & Chickpea Salad ................................................................................................. 110Chakchouka ......................................................................................................................... 111Lentil Stir Fry ......................................................................................................................... 112Stuffed Tomatoes ................................................................................................................. 113Healthy Vegetable Dish ........................................................................................................ 114Huevos Rancheros ................................................................................................................ 115
WEEK 8 - Vegetarian Meal Plan & Recipes ..116Week 8 - Vegetarian Meal Plan Swap Vege for Vege ................117Week 8 Recipes ............................................................................118Green Protein Shake ............................................................................................................ 119Pear & Spinach Omelette ................................................................................................... 120Almond Butter Chia Shake .................................................................................................. 121Mushroom Omelette ............................................................................................................ 122Matcha Chia Seed Pudding ................................................................................................. 123Crispy Fried Eggs .................................................................................................................. 124Quick Start Shake ................................................................................................................. 125Fennel Salad ......................................................................................................................... 126Veggie Avocado Toast ......................................................................................................... 127Red Beans & Rice .................................................................................................................. 128Red Lentil Soup .................................................................................................................... 129Courgette Pasta with Sundried Tomatoes ........................................................................ 130Beans & Spinach Tacos ........................................................................................................ 131Quick Mexi Dish .................................................................................................................... 132Spiced Carrot Soup With Celery ......................................................................................... 133Italian Rice Salad ................................................................................................................. 134Vegetable Stir-fry .................................................................................................................. 135Cauliflower Egg Fried Rice .................................................................................................. 136
FAQs What if I don’t like a certain food?
You can swap veg for veg
What if I have to go out for dinner?
Stick to protein/Veg/Salad (no sauces)
Can I have decaffeinated coffee?
No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee
Isn’t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol?
No, it isn’t dangerous. Eggs do contain cholesterol, but have little to no impact on a person’s blood cholesterol, so are safe to include regularly in your diet.
What brand of Stock should I buy?
Try to choose a stock with low salt, with an ingredients list containing recognizable foods. Avoid any products with food additives starting with E (eg. E321). Something to note - most chicken stocks are vegetarian-friendly and only flavoured to taste like chicken, but always check ingredients list as some brands do use the real thing. The Massel range of stocks are vegan/vegetarian-friendly.
WEEK 1 Vegetarian Meal Plan & Recipes
Week 1 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Power Shake Carrot sticks and hummus
Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil
Handful of mixed nuts
Vegetable stir fry: (make an extra portion)
2-3 litres of bottled water, Green and Herbal teas
Tuesday 2 poached eggs, spinach & mushrooms
Handful of blueberries and almonds
Extra portion from last night’s tea
Carrots & Hummus
Quinoa salad (make an extra portion)
2-3 litres of bottled water, Green and Herbal teas
Wednesday Banana omelette
Handful of nuts
Extra Portion from last night’s tea
Fruit salad: mango, melon and strawberries
Sweet Potato Mini Pizzas with Salad (make an extra portion)
2-3 litres of bottled water, Green and Herbal teas
Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds
Boiled egg Extra portion from last night’s tea
Apple and hummus
Chickpea burgers – spinach, peppers, cucumber (make 3 extra)
2-3 litres of bottled water, Green and Herbal teas
Friday 2 Poached Eggs, Spinach & Mushrooms
Carrot sticks and hummus
Extra portion from last night’s tea
Handful of mixed nuts
Mixed Bean Salad (make extra)
2-3 litres of bottled water, Green and Herbal teas
Saturday Quick Start Shake
Handful of blueberries and walnuts
Extra portion from last night’s tea
Celery & Hummus
Hearty Vegetable Soup
2-3 litres of bottled water, Green and Herbal teas
Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds
Apple and Hummus
Roast vegetable medley (keep extra for lunch tomorrow)
Carrots & Hummus
Vegetable Curry
2-3 litres of bottled water, Green and Herbal teas
Week 1 Recipes
Banana Omelette ................................................................................................................. 8Power Shake ......................................................................................................................... 9Quick Start Shake ................................................................................................................. 10Vegetable Stir-fry .................................................................................................................. 11Quinoa Salad ........................................................................................................................ 12Sweet Potato Mini Pizzas .................................................................................................... 13Chickpea Burgers ................................................................................................................ 14Mixed Bean Salad ................................................................................................................ 15Hearty Vegetable Soup ....................................................................................................... 16Vegetable Curry ................................................................................................................... 17
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k 1 Banana
OmeletteSERVES 1
+ Ingredients
• 1 chopped banana • 3 whole eggs • cinnamon to taste• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften
2. While the banana is warming, beat the 3 eggs in a bowl
3. Pour the eggs over the banana
4. When the omelette is almost cooked sprinkle the cinnamon over the top
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k 1 Power
ShakeSERVES 1
+ Ingredients
• 500ml Almond Milk (unsweetened)
• Half an Avocado• Handful of Walnuts• Half a Banana• 30g Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds
+ Directions
1. Blend together until smooth.
2. Enjoy!
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k 1 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 1 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,
chopped• Pinch of salt and pepper to
taste • 1 tbsp. sesame seeds 1/2
cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
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k 1 Quinoa
SaladSERVES 2
+ Ingredients
• 1 cup quinoa, cooked and cooled
• 2 tbsp sunflower seeds• 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and
roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander
(optional)
+ Directions
1. Preheat oven to 200oC
2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine
3. Bake in an oven proof dish for 45 minutes, or until tender
4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice
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k 1 Sweet Potato
Mini Pizzas SERVES 2
+ Ingredients
• 2 large Sweet Potatoes • 1⁄2 tube tomato puree • 1 chopped pepper • 1⁄2 chopped onion
+ Directions
1. Peel then cut the sweet potato into large, thin slices
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes
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k 1 Chickpea
Burgers SERVES 2
+ Ingredients
• 3 cups chickpeas • 1⁄4 cup ground almond • 2 carrot • 1 onion • 3 garlic cloves • 1⁄2 cup alfalfa sprouts • 1⁄2 cup fresh coriander • 2 eggs • salt/pepper • Squeeze of lemon • 2 tbsp. coconut oil • Sprinkle black pepper or
spice of choice
+ Directions
1. Mash the chickpeas or use a food processor
2. Add the veggies and seasoning into the processor
3. Add the eggs and ground almond and mix
4. Shape the burgers into patties
5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way
6. Serve with salad
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k 1 Mixed Bean
SaladSERVES 1
+ Ingredients
• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • 1 can of Mixed Beans,
rinsed and drained• 1 tbsp. Organic Olive Oil
+ Directions
1. Mix all together and drizzle organic olive oil all over
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k 1
Hearty Vegetable Soup SERVES 2
+ Ingredients
• 1 tsp coconut oil• 3 cloves garlic – roughly
chopped• 3 medium stalks celery• roughly chopped 1 medium
onion• 2 small sweet potatoes• ½ can brown lentils, rinsed
and drained• Cubed 2 medium carrots• Cubed 1 medium courgette• 4 cups gluten free chicken
stock• 1 medium red chilli – finely
sliced• 3 tbsp. fresh coriander• Freshly ground black
pepper – to taste
+ Directions
1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear
2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside
3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins
4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins
5. Stir in the blended onion mixture and season with black pepper
6. Reheat, Serve and top with the remaining fresh coriander
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k 1 Vegetable
Curry SERVES 2
+ Ingredients
• 1 onion • 1⁄2 can coconut milk • 1 tsp chilli powder • 1 tsp paprika • 1 garlic clove (crushed) • 1 tsp ground cumin • 1 tsp turmeric • 1 tsp sea salt • 1 tsp coriander • 1 tbsp. coconut oil • 4 medium chopped
tomatoes • ½ can chickpeas, rinsed and
drained• 3 small peppers • 1 courgette • 1 handful spinach
+ Directions
1. Add oil to the pan, and then add onion, courgette, peppers
2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes
3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes
4. Serve and sprinkle with coriander
WEEK 2 Vegetarian Meal Plan & Recipes
Week 2 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Easy Chia Seed Pudding
Carrot sticks and hummus
Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil
Handful of mixed nuts
Vegetable stir fry: (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds
Handful of blueberries and almonds
Extra portion from last night’s tea
1 Egg Quinoa salad with steamed vegetables (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Banana omelette
Apple and Handful of nuts
Extra portion from last night’s tea
Carrot and Hummus
Butternut Squash Mini Pizzas & Salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds
1 Boiled egg Extra portion from last night’s tea
Peppers and hummus
Mushroom Omelette (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Friday Power Shake
Carrot sticks and hummus
Extra portion from last night’s tea
Coconut cubes
Vegetable Skewers with Salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Saturday Banana Omelette
Handful of blueberries and cashews
Extra portion from last night’s tea
Handful of Mixed nuts
Black bean tacos
2-3 litres of bottled waterGreen and Herbal teas
Sunday Fruit Smoothie or previous breakfast of choice
1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow)
Peppers and Hummus
Curried Sweet Potato with Steamed Carrots & Broccoli
2-3 litres of bottled water Green and Herbal teas
Week 2 Recipes
Easy Chia Seed Pudding ..................................................................................................... 21Banana Omelette ................................................................................................................. 22Power Shake ......................................................................................................................... 23Vegetable Stir-fry .................................................................................................................. 24Quinoa Salad ........................................................................................................................ 25Butternut Squash Mini Pizzas ............................................................................................. 26Mushroom Omelette ............................................................................................................ 27Vegetable Skewers ................................................................................................................ 28Curried Sweet Potato ........................................................................................................... 29Black Bean Tacos ................................................................................................................. 30
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k 2 Easy Chia
Seed Pudding SERVES 1
+ Ingredients
• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon powder• 1/2 teaspoon vanilla extract
+ Directions
1. Combine all ingredients in a blender, except chia seeds
2. Blend until smooth
3. Stir in chia seeds
4. Serve
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k 2 Banana
OmeletteSERVES 1
+ Ingredients
• 1 chopped banana• 3 whole eggs• cinnamon to taste• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften
2. While the banana is warming, beat the 3 eggs in a bowl
3. Pour the eggs over the banana
4. When the omelette is almost cooked sprinkle the cinnamon over the top
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k 2 Power
ShakeSERVES 1
+ Ingredients
• 500ml Almond Milk (unsweetened)
• Half an Avocado• Handful of Walnuts• Half a Banana• 30g Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds
+ Directions
1. Blend together until smooth.
2. Enjoy!
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k 2 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,
chopped• Pinch of salt and pepper to
taste • 1 tbsp. sesame seeds 1/2
cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
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k 2 Quinoa
SaladSERVES 2
+ Ingredients
• 1 cup quinoa, cooked and cooled
• 2 tbsp sunflower seeds• 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and
roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander
(optional)
+ Directions
1. Preheat oven to 200oC
2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine
3. Bake in an oven proof dish for 45 minutes, or until tender
4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice
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k 2
Butternut Squash Mini PizzasSERVES 2
+ Ingredients
• 2 large Sweet Potatoes• 1⁄2 tube tomato puree• 1 chopped pepper• 1⁄2 chopped onion
+ Directions
1. Peel then cut the sweet potato into large, thin slices
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes
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k 2 Mushroom
OmeletteSERVES 1
+ Ingredients
• 1 cup chopped mushroom• 3 whole eggs• 2 tbsp. parsley• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften
2. While the mushrooms are warming, beat the 3 eggs in a bowl
3. Pour the eggs over the mushrooms
4. When the omelette is almost cooked sprinkle the parsley over the top
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k 2 Vegetable
SkewersSERVES 2
+ Ingredients
• 6 tbsp. soy sauce• 2 tsp minced garlic• 2 tbsp. honey• 2 tablespoons white
sesame seeds {optional}• 2 peppers of your choice
{red, orange, yellow, or green}, cut into 1-inch or larger pieces
• 1 courgette (zucchini)• 1 cup Mushrooms• 1/2 small red onion, cut into
1-inch or larger pieces
+ Directions
1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well
2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the
3. fridge as this will make the flavor last longer
4. On skewers thread the peppers, mushroom, courgette and onion.
5. Using the grill – Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm
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k 2 Curried
Sweet PotatoSERVES 2
+ Ingredients
• 1 medium onion• 1⁄2 can coconut milk• 2 cloves chopped garlic• 1 chili pepper (de-seeded &
diced)• 1 tbsp. ginger• 1 tsp ground cumin• 1⁄2 tsp cinnamon• 1 tsp sea salt• 1⁄2 tsp turmeric• 1⁄2 tsp coriander• 1 tbsp. olive oil• 1 tin chopped tomatoes• 3 Sweet Potato peeled &
diced• 1 can lentils, rinsed and
drained• 2 cups spinach• 1 cup peas
+ Directions
1. Blend onion, coconut milk, garlic, chili, ginger, 1⁄2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste
2. Heat the oil in a pan, add the paste and cook for 5-10 minutes
3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens
4. Mix in the lentils and spinach and cook for a further 5 minutes
5. Remove from the heat and add the mint before serving
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k 2 Black Bean
TacosSERVES 4
+ Ingredients
• 8 corn tortillas • 1 can (15-ounce) black
beans• 2 tsp. coconut oil• 3/4 cup chopped onion• 2 garlic cloves, minced • 1 jalapeño pepper, minced • 1/2 teaspoon oregano • 1 tablespoon soy sauce • 1 tablespoon dry sherry • Avocado salsa & shredded
romaine lettuce, to serve
+ Directions
1. Heat coconut oil in a skillet over medium heat
2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes
3. Stir in beans, soy sauce, and sherry and cook for 7 minutes
4. Season with salt and pepper
5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla
6. Top each with lettuce and avocado salsa
7. Serve
WEEK 3 Vegetarian Meal Plan & Recipes
Week 3 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Power Shake Carrot sticks and hummus
Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil
Handful of mixed nuts
Vegetable stir fry: (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Tuesday 2 poached eggs, spinach & mushrooms
Handful of blueberries and almonds
Extra portion from last night’s tea
Carrots & Hummus
Quinoa salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Banana omelette
Handful of nuts
Extra Portion from last night’s tea
Fruit salad: mango, melon and strawberries
Sweet Potato Mini Pizzas with Salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds
Boiled egg Extra portion from last night’s tea
Apple and hummus
Chickpea burgers – spinach, peppers, cucumber (make 3 extra)
2-3 litres of bottled waterGreen and Herbal teas
Friday 2 Poached Eggs, Spinach & Mushrooms
Carrot sticks and hummus
Extra portion from last night’s tea
Handful of mixed nuts
Mixed Bean Salad (make extra)
2-3 litres of bottled waterGreen and Herbal teas
Saturday Quick Start Shake
Handful of blueberries and walnuts
Extra portion from last night’s tea
Celery & Hummus
Hearty Vegetable Soup
2-3 litres of bottled waterGreen and Herbal teas
Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds
Apple and Hummus
Roast vegetable medley (keep extra for lunch tomorrow)
Carrots & Hummus
Vegetable Curry
2-3 litres of bottled water Green and Herbal teas
Week 3 Recipes
Banana Omelette ................................................................................................................. 34Power Shake ........................................................................................................................ 35Quick Start Shake ................................................................................................................. 36Vegetable Stir-fry .................................................................................................................. 37Quinoa Salad ........................................................................................................................ 38Sweet Potato Mini Pizzas .................................................................................................... 39Chickpea Burgers ................................................................................................................ 40Mixed Bean Salad ................................................................................................................ 41Hearty Vegetable Soup ....................................................................................................... 42Vegetable Curry ................................................................................................................... 43
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k 3 Banana
OmeletteSERVES 1
+ Ingredients
• 1 chopped banana • 3 whole eggs • cinnamon to taste• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften
2. While the banana is warming, beat the 3 eggs in a bowl
3. Pour the eggs over the banana
4. When the omelette is almost cooked sprinkle the cinnamon over the top
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k 1 Power
ShakeSERVES 1
+ Ingredients
• 500ml Almond Milk (unsweetened)
• Half an Avocado• Handful of Walnuts• Half a Banana• 30g Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds
+ Directions
1. Blend together until smooth.
2. Enjoy!
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k 3 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 3 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,
chopped• Pinch of salt and pepper to
taste • 1 tbsp. sesame seeds 1/2
cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
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k 3 Quinoa
SaladSERVES 2
+ Ingredients
• 1 cup quinoa, cooked and cooled
• 2 tbsp sunflower seeds• 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and
roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander
(optional)
+ Directions
1. Preheat oven to 200oC
2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine
3. Bake in an oven proof dish for 45 minutes, or until tender
4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice
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k 3 Sweet Potato
Mini Pizzas SERVES 2
+ Ingredients
• 2 large Sweet Potatoes • 1⁄2 tube tomato puree • 1 chopped pepper • 1⁄2 chopped onion
+ Directions
1. Peel then cut the sweet potato into large, thin slices
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes
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k 3 Chickpea
Burgers SERVES 2
+ Ingredients
• 3 cups chickpeas • 1⁄4 cup ground almond • 2 carrot • 1 onion • 3 garlic cloves • 1⁄2 cup alfalfa sprouts • 1⁄2 cup fresh coriander • 2 eggs • salt/pepper • Squeeze of lemon • 2 tbsp. coconut oil • Sprinkle black pepper or
spice of choice
+ Directions
1. Mash the chickpeas or use a food processor
2. Add the veggies and seasoning into the processor
3. Add the eggs and ground almond and mix
4. Shape the burgers into patties
5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way
6. Serve with salad
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k 3 Mixed Bean
SaladSERVES 1
+ Ingredients
• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • 1 can of Mixed Beans,
rinsed and drained• 1 tbsp. Organic Olive Oil
+ Directions
1. Mix all together and drizzle organic olive oil all over
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k 3
Hearty Vegetable Soup SERVES 2
+ Ingredients
• 1 tsp coconut oil• 3 cloves garlic – roughly
chopped• 3 medium stalks celery• roughly chopped 1 medium
onion• 2 small sweet potatoes• ½ can brown lentils, rinsed
and drained• Cubed 2 medium carrots• Cubed 1 medium courgette• 4 cups gluten free chicken
stock• 1 medium red chilli – finely
sliced• 3 tbsp. fresh coriander• Freshly ground black
pepper – to taste
+ Directions
1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear
2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside
3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins
4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins
5. Stir in the blended onion mixture and season with black pepper
6. Reheat, Serve and top with the remaining fresh coriander
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k 3 Vegetable
Curry SERVES 2
+ Ingredients
• 1 onion • 1⁄2 can coconut milk • 1 tsp chilli powder • 1 tsp paprika • 1 garlic clove (crushed) • 1 tsp ground cumin • 1 tsp turmeric • 1 tsp sea salt • 1 tsp coriander • 1 tbsp. coconut oil • 4 medium chopped
tomatoes • ½ can chickpeas, rinsed and
drained• 3 small peppers • 1 courgette • 1 handful spinach
+ Directions
1. Add oil to the pan, and then add onion, courgette, peppers
2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes
3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes
4. Serve and sprinkle with coriander
WEEK 4 Vegetarian Meal Plan & Recipes
Week 4 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Easy Chia Seed Pudding
Carrot sticks and hummus
Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil
Handful of mixed nuts
Vegetable stir fry: (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds
Handful of blueberries and almonds
Extra portion from last night’s tea
1 Egg Quinoa salad with steamed vegetables (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Banana omelette
Apple and Handful of nuts
Extra portion from last night’s tea
Carrot and Hummus
Butternut Squash Mini Pizzas & Salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds
1 Boiled egg Extra portion from last night’s tea
Peppers and hummus
Mushroom Omelette (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Friday Power Shake
Carrot sticks and hummus
Extra portion from last night’s tea
Coconut cubes
Vegetable Skewers with Salad (make an extra portion)
2-3 litres of bottled waterGreen and Herbal teas
Saturday Banana Omelette
Handful of blueberries and cashews
Extra portion from last night’s tea
Handful of Mixed nuts
Black bean tacos
2-3 litres of bottled waterGreen and Herbal teas
Sunday Fruit Smoothie or previous breakfast of choice
1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow)
Peppers and Hummus
Curried Sweet Potato with Steamed Carrots & Broccoli
2-3 litres of bottled water Green and Herbal teas
Week 4 Recipes
Easy Chia Seed Pudding ..................................................................................................... 47Banana Omelette ................................................................................................................. 48Power Shake ......................................................................................................................... 49Vegetable Stir-fry .................................................................................................................. 50Quinoa Salad ........................................................................................................................ 51Butternut Squash Mini Pizzas ............................................................................................. 52Mushroom Omelette ............................................................................................................ 53Vegetable Skewers ................................................................................................................ 54Curried Sweet Potato ........................................................................................................... 55Black Bean Tacos ................................................................................................................. 56
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k 4 Easy Chia
Seed Pudding SERVES 1
+ Ingredients
• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon
powder• 1/2 teaspoon vanilla extract
+ Directions
1. Combine all ingredients in a blender, except chia seeds
2. Blend until smooth
3. Stir in chia seeds
4. Serve
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k 4 Banana
OmeletteSERVES 1
+ Ingredients
• 1 chopped banana• 3 whole eggs• cinnamon to taste• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften
2. While the banana is warming, beat the 3 eggs in a bowl
3. Pour the eggs over the banana
4. When the omelette is almost cooked sprinkle the cinnamon over the top
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k 4 Power
ShakeSERVES 1
+ Ingredients
• 500ml Almond Milk (unsweetened)
• Half an Avocado• Handful of Walnuts• Half a Banana• 30g Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds
+ Directions
1. Blend together until smooth.
2. Enjoy!
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k 4 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,
chopped• Pinch of salt and pepper to
taste • 1 tbsp. sesame seeds 1/2
cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
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k 4 Quinoa
SaladSERVES 2
+ Ingredients
• 1 cup quinoa, cooked and cooled
• 2 tbsp sunflower seeds• 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and
roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander
(optional)
+ Directions
1. Preheat oven to 200oC
2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine
3. Bake in an oven proof dish for 45 minutes, or until tender
4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice
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k 4
Butternut Squash Mini PizzasSERVES 2
+ Ingredients
• 2 large Sweet Potatoes• 1⁄2 tube tomato puree• 1 chopped pepper• 1⁄2 chopped onion
+ Directions
1. Peel then cut the sweet potato into large, thin slices
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes
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k 4 Mushroom
OmeletteSERVES 1
+ Ingredients
• 1 cup chopped mushroom• 3 whole eggs• 2 tbsp. parsley• 1 tbsp. coconut oil
+ Directions
1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften
2. While the mushrooms are warming, beat the 3 eggs in a bowl
3. Pour the eggs over the mushrooms
4. When the omelette is almost cooked sprinkle the parsley over the top
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k 4 Vegetable
SkewersSERVES 2
+ Ingredients
• 6 tbsp. soy sauce• 2 tsp minced garlic• 2 tbsp. honey• 2 tablespoons white
sesame seeds {optional}• 2 peppers of your choice
{red, orange, yellow, or green}, cut into 1-inch or larger pieces
• 1 courgette (zucchini)• 1 cup Mushrooms• 1/2 small red onion, cut into
1-inch or larger pieces
+ Directions
1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well
2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the
3. fridge as this will make the flavor last longer
4. On skewers thread the peppers, mushroom, courgette and onion.
5. Using the grill – Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm
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k 4 Curried
Sweet PotatoSERVES 2
+ Ingredients
• 1 medium onion• 1⁄2 can coconut milk• 2 cloves chopped garlic• 1 chili pepper (de-seeded &
diced)• 1 tbsp. ginger• 1 tsp ground cumin• 1⁄2 tsp cinnamon• 1 tsp sea salt• 1⁄2 tsp turmeric• 1⁄2 tsp coriander• 1 tbsp. olive oil• 1 tin chopped tomatoes• 3 Sweet Potato peeled &
diced• 1 can lentils, rinsed and
drained• 2 cups spinach• 1 cup peas
+ Directions
1. Blend onion, coconut milk, garlic, chili, ginger, 1⁄2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste
2. Heat the oil in a pan, add the paste and cook for 5-10 minutes
3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens
4. Mix in the lentils and spinach and cook for a further 5 minutes
5. Remove from the heat and add the mint before serving
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k 4 Black Bean
TacosSERVES 4
+ Ingredients
• 8 corn tortillas • 1 can (15-ounce) black
beans• 2 tsp. coconut oil• 3/4 cup chopped onion• 2 garlic cloves, minced • 1 jalapeño pepper, minced • 1/2 teaspoon oregano • 1 tablespoon soy sauce • 1 tablespoon dry sherry • Avocado salsa & shredded
romaine lettuce, to serve
+ Directions
1. Heat coconut oil in a skillet over medium heat
2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes
3. Stir in beans, soy sauce, and sherry and cook for 7 minutes
4. Season with salt and pepper
5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla
6. Top each with lettuce and avocado salsa
7. Serve
WEEK 5 Vegetarian Meal Plan & Recipes
Week 5 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Almond protein Shake
Handful of Blueberries
Broccoli, Sweet Potato and Bean Salad
Handful of mixed nuts
Healthy Steamed Vegetables
2-3 litres of bottled waterGreen and Herbal teas
Tuesday Easy Black Bean Breakfast Bowl
Handful of toasted almonds
Extra portion from last night’s tea
1 Apple Spinach & Chickpea Salad
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Simple Omelette
Handful of nuts
Extra Portion from last night’s tea
Handful of Cherries
Lentil Stir Fry 2-3 litres of bottled waterGreen and Herbal teas
Thursday Easy Chia Seed Pudding
1 Pear Extra portion from last night’s tea
Freshly Squeezed Orange Juice
Chakchouka 2-3 litres of bottled waterGreen and Herbal teas
Friday Tomato Basil Omelette
Handful of Toasted Pumpkin Seeds
Extra portion from last night’s tea
Handful Blueberries
Stuffed Tomatoes
2-3 litres of bottled waterGreen and Herbal teas
Saturday Tasty Chia Seed Pudding
Freshly Squeezed Grapefruit Juice
Extra portion from last night’s tea
Handful Toasted Cashews
Healthy Vegetable Dish
2-3 litres of bottled waterGreen and Herbal teas
Sunday Quick Start Shake
1 Apple Beetroot Salad Handful of Toasted Almonds
Huevos Rancheros
2-3 litres of bottled water Green and Herbal teas
Week 5 Recipes
Almond Protein Shake ......................................................................................................... 60Easy Black Bean Breakfast Bowl ......................................................................................... 61Simple Omelette .................................................................................................................. 62Easy Chia Seed Pudding ..................................................................................................... 63Tomato Basil Omelette ........................................................................................................ 64Tasty Chia Seed Pudding ..................................................................................................... 65Quick Start Shake ................................................................................................................. 66Broccoli, Sweet Potato and Bean Salad ............................................................................. 67Beetroot Salad ...................................................................................................................... 68Healthy Steamed Vegetables ............................................................................................... 69Spinach & Chickpea Salad ................................................................................................. 70Chakchouka ......................................................................................................................... 71Lentil Stir Fry ......................................................................................................................... 72Stuffed Tomatoes ................................................................................................................. 73Healthy Vegetable Dish ........................................................................................................ 74Huevos Rancheros ................................................................................................................ 75
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k 5
Almond Protein ShakeSERVES 1
+ Ingredients
• 1/2 cup vanilla almond milk• 2 tbsp. shredded coconut• 2 tbsp. sliced almonds• ½ banana• 1 scoop chocolate protein
powder• 5 ice cubes
+ Directions
1. Combine all ingredients in a bender
2. Blend until very smooth.
3. Enjoy!
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k 5
Easy Black Bean Breakfast BowlSERVES 2
+ Ingredients
• 4 eggs, beaten• 2 tbsp. coconut oil• 1 can black beans, drained • 1/4 cup salsa• 1 avocado, sliced• Pinch of salt & pepper
+ Directions
1. Heat coconut oil over medium heat
2. Stir in eggs and cook for about 5 minutes or until set
3. Microwave beans in a microwave-safe bowl for 1 minute
4. Divide the beans between two serving bowls
5. Top each with scrambled eggs, salsa and avocado
6. Season with salt and pepper and serve
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k 5 Simple
Omelette SERVES 1
+ Ingredients
• 1 tsp. butter• 2 eggs • 2 tbsp. almond milk• Handful of spinach• Pinch of sea salt and
pepper• Chopped fresh herbs
(chives, basil and parsley)
+ Directions
1. In a bowl, whisk together all ingredients until well combined
2. Heat butter in a nonstick skillet over medium heat
3. Add egg mixture and cook for about 1 minute
4. Flip over to cook the other side until set
5. Serve
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k 5 Easy Chia
Seed Pudding SERVES 1
+ Ingredients
• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon
powder• 1/2 teaspoon vanilla extract
+ Directions
1. Combine all ingredients in a blender, except chia seeds
2. Blend until smooth
3. Stir in chia seeds
4. Serve
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k 5 Tomato Basil
OmeletteSERVES 1
+ Ingredients
• 2 large eggs• 1 knob butter• Handful cherry tomatoes,
chopped • 3 sprigs of basil• Pinch of salt and pepper
+ Directions 1. In a bowl, whisk together eggs,
tomatoes, basil, salt and pepper
2. Heat butter in a pan and add the egg mixture
3. Cook for about 1 minute and flip over using a spatula
4. Cook the other side for about 1 minute or until set
5. Serve
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k 5
Tasty Chia Seed PuddingSERVES 2
+ Ingredients
• 2 cups unsweetened almond milk
• 6 tablespoons chia seeds• 1/2 teaspoon vanilla extract• Strawberries and
blueberries, for topping
+ Directions
1. Mix all ingredients except berries in a mason jar
2. Let sit for 5 minutes and shake well to break up clumps of chia seeds
3. Refrigerate for at least 1 hours before serving
4. Serve topped with berries
5. Enjoy!
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k 5 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 5
Broccoli, Sweet Potato and Bean SaladSERVES 1
+ Ingredients
• 1 cup broccoli (Cut into small pieces)
• 1 cup sweet potato (peeled and diced)
• 1 handful green beans (diced)
• 1 clove garlic (minced)• 5 cherry tomatoes• 1 tsp garlic paste• 1 handful of spinach leaves• 1 tsp. coconut oil
+ Directions
1. With coconut oil, slightly grease a pan over medium heat
2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins
3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly
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k 5 Beetroot
SaladSERVES 1
+ Ingredients
• 10 walnuts• 1 beetroot (peeled & sliced)• 1 tbsp. cottage cheese• 1 handful of spinach• 1 cup pumpkin (peeled &
diced)
+ Directions
1. Steam pumpkin until soft and tender
2. Add walnuts, sliced beetroot and spinach to a large bowl
3. Once cooked now add the pumpkin and mix them properly
4. Now spread cottage cheese to the top of the salad and enjoy!
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k 5
Healthy Steamed VegetablesSERVES 4
+ Ingredients
• 2 cups chopped broccoli• 2 red bell peppers, sliced in
bite-sized lengths• 1 cup courgettes, sliced into
rounds• 1 cup butternut squash,
sliced into rounds• 8 baby carrots, sliced into
rounds• garlic powder, to taste• salt, to taste
+ Directions
1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils
2. Add the veggies into the steamer and season with salt and garlic powder
3. Cover and cook until the veggies are tender
4. Transfer to the bowl and serve
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k 5
Spinach & Chickpea Salad SERVES 4
+ Ingredients
• 2 cups cooked chickpeas• 2 cups four bean mix• 1 cup cherry tomatoes,
diced • 2 cups of spinach• 2 tsp olive oil• 2 tsp. gluten-free mustard• 1/2 tsp. sea salt
+ Directions
1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly
2. Season with salt
3. Enjoy!
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k 5
Chakchouka SERVES 4
+ Ingredients
• 6 large ripe tomatoes, diced• 1 green sweet pepper,
sliced • 1 red sweet pepper, sliced • 2 large onion, sliced• 4 cloves garlic, chopped• 2 tsp. cumin• 2 tsp. harissa• Handful of herbs (bay
leaves, thyme)• 8 eggs
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds
3. Stir in cumin, harissa, tomatoes, bay leaf and thyme
4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce
5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves
6. Serve hot
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k 5 Lentil Stir
FrySERVES 4
+ Ingredients
• 2 tsp. coconut oil• 2 diced carrot• 2 diced sweet potato• 2 cups diced green beans • 1 cup almonds, sliced• 3 cups canned lentils,
rinsed and drained• 8 dates, diced
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Stir in carrots and sweet potato for about 5 minutes
3. Stir in green beans and stir until the mixture is golden brown
4. Stir in lentils and dates; cook until heated through
5. Serve on a plate
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k 5 Stuffed
TomatoesSERVES 4
+ Ingredients
• 80g pine nuts• 6 large tomatoes• Pinch of basil• Pinch of parsley• 5 tablespoons chopped
chives• 2 springs of oregano• 1⁄2 red pepper (diced)• 10ml olive oil• 1⁄4 clove of garlic• Pinch of sea salt
+ Directions
1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup
2. Blend all the other ingredients except the oil with a hand blender
3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don’t blend all of the oil)
4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve
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k 5
Healthy Vegetable DishSERVES 4
+ Ingredients
• 4 large courgettes, sliced into half-moons
• 400g tempeh, diced• 4 medium tomatoes, diced • 1 tbsp. coconut oil• 2 tbsp. butter• 2 tbsp. parmesan cheese,
grated• 1 tsp. basil• 1⁄2 tsp. pepper
+ Directions
1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes
2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned
3. Add the Parmesan, pepper and basil
4. Stir to coat well
5. Serve warm. Enjoy!
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k 5 Huevos
RancherosSERVES 4
+ Ingredients
• 2 onion, finely diced• 2 small red chillis, finely
diced • 2 red pepper, chopped• 2 cloves garlic, crushed • 1 teaspoon cumin• 2 cup chopped tomatoes • 8 eggs
+ Directions
1. Heat coconut oil in a large saucepan over a medium heat
2. Sauté pepper and onion for 5 minutes or until tender
3. Add chili, garlic and cumin and cook for 1 minute
4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce
5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking
6. Serve the mixture over plates alongside sliced avocado and refried beans
WEEK 6 Vegetarian Meal Plan & Recipes
Week 6 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Green Protein Shake
Handful of Blueberries
Fennel Salad
Handful of mixed nuts
Red Lentil Soup
2-3 litres of bottled water, Green and Herbal teas
Tuesday Pear & Spinach Omelette
Handful of toasted almonds
Extra portion from last night’s tea
1 Apple Courgette pasta with sundried tomatoes
2-3 litres of bottled water, Green and Herbal teas
Wednesday Almond Butter Chia Shake
Handful of nuts
Extra Portion from last night’s tea
Handful of Cherries
Beans & Spinach Tacos
2-3 litres of bottled waterGreen and Herbal teas
Thursday Mushroom Omelette
1 Pear Extra portion from last night’s tea
Freshly Squeezed Orange Juice
Quick Mexi Dish
2-3 litres of bottled water, Green and Herbal teas
Friday Matcha Chia Seed Pudding
Handful of Toasted Pumpkin Seeds
Extra portion from last night’s tea
Handful Blueberries
Vegetable stir fry Cauliflower rice
2-3 litres of bottled water, Green and Herbal teas
Saturday Crispy Fried Eggs
Freshly Squeezed Grapefruit Juice
Extra portion from last night’s tea
Handful Toasted Cashews
Spiced Carrot Soup with Celery
2-3 litres of bottled water, Green and Herbal teas
Sunday Quick Start Shake
1 Applve Veggie Avocado Toast
Handful of Toasted Almonds
Italian Rice Salad
2-3 litres of bottled water, Green and Herbal teas
Week 6 Recipes
Green Protein Shake ............................................................................................................ 79Pear & Spinach Omelette .................................................................................................... 80Almond Butter Chia Shake .................................................................................................. 81Mushroom Omelette ............................................................................................................ 82Matcha Chia Seed Pudding ................................................................................................. 83Crispy Fried Eggs .................................................................................................................. 84Quick Start Shake ................................................................................................................. 85Fennel Salad ......................................................................................................................... 86Veggie Avocado Toast ......................................................................................................... 87Red Beans & Rice .................................................................................................................. 88Red Lentil Soup ..................................................................................................................... 89Courgette Pasta with Sundried Tomatoes ........................................................................ 90Beans & Spinach Tacos ........................................................................................................ 91Quick Mexi Dish ................................................................................................................... 92Spiced Carrot Soup With Celery ......................................................................................... 93Italian Rice Salad ................................................................................................................. 94Vegetable Stir-fry .................................................................................................................. 95Cauliflower Egg Fried Rice .................................................................................................. 96
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k 6
Green Protein ShakeSERVES 2
+ Ingredients
• 2 scoops vanilla protein powder
• 1 cup unsweetened almond milk
• 1 cup raw chopped kale• 1 mini cucumber, chopped• 1 small green apple, cored
and chopped• 1 teaspoon lemon juice
+ Directions
1. Blend all ingredients until smooth
2. Serve
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k 6
Pear & Spinach OmeletteSERVES 2
+ Ingredients
• 1 tsp. coconut oil• 1 thinly diced pear• 4 Eggs• ½ cup spinach leaves
+ Directions
1. Grease a nonstick pan with coconut oil
2. In a bowl, whisk together all ingredients until well combined
3. Pour the egg mixture into the pan and cook for about 2 minutes
4. Flip it and cook the other side until set
5. Serve it hot
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k 6
Almond Butter Chia ShakeSERVES 1
+ Ingredients
• 1 tablespoon unsweetened almond butter
• 400ml unsweetened almond milk
• 1 large ripe banana • 1 teaspoon raw cacao
powder • 1 tablespoon chia seeds
+ Directions
1. Combine all ingredients in a blender
2. Blend until very smooth
3. Enjoy!
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k 6 Mushroom
OmeletteSERVES 1
+ Ingredients
• 2 large eggs• 1 knob butter• 3 mushrooms, chopped • handful of spinach• Pinch of salt and pepper
+ Directions
1. In a bowl, whisk together eggs, mushroom, salt and pepper
2. Heat butter in a pan and add the egg mixture
3. Cook for about 1 minute and flip over using a spatula
4. Cook the other side for about 1 minute or until set
5. Serve
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k 6
Matcha Chia Seed PuddingSERVES 1
+ Ingredients
• 1/2 cup chia seeds• 400ml almond milk • 1/2 tsp. matcha powder• Fruit, for topping
+ Directions
1. In a bowl, stir together almond milk and chia seeds until well blended
2. Stir in matcha powder
3. Serve topped with fruit
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k 6 Crispy Fried
EggsSERVES 1
+ Ingredients
• 2 eggs• 3 tablespoons coconut oil• 1/8 tsp. sea salt• 1/8 tsp. black pepper
Serve with spinach or vegetables of choice
+ Directions
1. Heat coconut oil in a pan until shimmering
2. Break the eggs into the oil
3. Season with salt and pepper
4. Cook the eggs for about 2 minutes, basting the uncooked parts of the egg whites with hot oil until cooked and puffy
5. Transfer to a plate and serve
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k 6 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 6 Fennel
SaladSERVES 4
+ Ingredients
• 12 fennel bulbs, steamed, thinly sliced
• 4 tablespoons fresh lemon juice
• 4 grapefruit, diced• 4 tablespoon extra-virgin
olive oil• chopped mint or coriander• 1 tablespoon pine nuts
+ Directions
1. Mix all the ingredients together in a bowl and chill.
2. Serve topped with pine nuts.
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k 6
Veggie Avocado Toast SERVES 2
+ Ingredients
• 1 tablespoon coconut oil• 4 spears asparagus,
chopped • ½ cup sliced peppers • ½ red onion, sliced• 2 tbsp. fresh lime juice • sea salt and black pepper• 1 avocado• 2 eggs, fried• 2 slices toasted gluten free
bread
+ Directions
1. Heat coconut oil in a skillet and add asparagus, pepper, onion and seasoning
2. Sauté the veggies for 5 minutes and stir in lime juice
3. Cook for 2 minutes
4. Top toasted bread with mashed avocado and layer on sautéed veggies
5. Top with fried egg and serve
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k 6 Red Beans
& RiceSERVES 4
+ Ingredients
• 1 cup brown rice• 3 cups cooked kidney beans • 3 garlic cloves, minced• 1/2 yellow onion, diced• 1 cup diced celery• 1 ½ cups chopped green
pepper• 1/2 tsp cayenne and red
pepper flakes• 1 tbsp. mixed herbs (bay
leaf, sage and oregano)
+ Directions
1. Follow package instructions to cook rice until tender
2. Combine all ingredients, including rice, in a pan over medium heat and cook, covered, for about 30 minutes
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k 6 Red Lentil
SoupSERVES 4
+ Ingredients
• 4 cups vegetable broth• 2 tablespoons minced garlic• 1 cup chopped red onion • 1 teaspoon paprika• 1 teaspoon ground
coriander• ½ teaspoon ground pepper• 1 can red lentils, rinsed and
drained• 1 1/2cups chopped carrots• Fresh lemon juice• Fresh coriander, chopped
+ Directions
1. Add vegetable stock to a saucepan and stir in garlic, onion, paprika, coriander and ground pepper; bring to a gentle boil
2. Boil for about 5 minutes and then add in lentils
3. Simmer for about 15 minutes and then add in chopped carrots
4. Cook, covered, for 15 minutes more or until lentils are tender
5. Serve in bowls garnished with fresh lemon and chopped coriander
6. Enjoy!
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k 6
Courgette Pasta with Sundried Tomatoes SERVES 2
+ Ingredients
• 2-3 courgette, shredded • ¼ cup roasted unsalted
almonds • 1 cups tightly packed basil
leaves • 2 Tbsp. extra virgin olive oil • 1 TB lemon juice • ¼ cup sundried tomatoes • Salt and pepper, to taste
+ Directions
1. With a spiralizer, mandolin, or peeler – cut the courgette into long noodle shaped pieces and set aside.
2. In a blender, place all of the other ingredients except olive oil and sundried tomatoes and process for 5 seconds.
3. With machine running, drizzle in the olive oil until blended.
4. Place all ingredients (including courgette) in a bowl.
5. Stir in sundried tomatoes.
6. Toss and serve.
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k 6
Beans & Spinach TacosSERVES 4
+ Ingredients
• 2 tablespoons coconut oil• 4 tablespoons canned
kidney beans, rinsed • ½ red onion, chopped• 1 garlic clove, minced• 1 bag fresh spinach• 3 chopped tbsp. parsley • 1 medium tomato, chopped• ½ avocado, sliced • Salt & pepper • 4 corn tortillas
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Add onion and garlic and sauté until tender
3. Stir in spinach and cook until wilted
4. Divide spinach among four corn tortillas
5. Top each tortilla with beans, sliced avocado, tomato and fresh parsley
6. Season with salt and pepper and serve
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k 6 Quick Mexi
Dish SERVES 4
+ Ingredients
• 1 ½ cups cooked brown rice• 2 cups chopped spinach• 1 cup cooked black beans• 1 avocado, thinly sliced• 4 tbsp. organic salsa
+ Directions
1. Cook rice in a pan of salted boiling water for about 30 minutes or until tender and all liquid is absorbed
2. Fluff the rice with a fork and set aside
3. Place spinach on serving plate and add cooked rice
4. Top with black beans, organic salsa and avocado
5. Serve
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k 6
Spiced Carrot Soup With Celery SERVES 4
+ Ingredients
• 2 tbsp. coconut oil• 2 sliced leeks• 12 chopped carrots• 12 sticks chopped celery• 2 knobs of ginger• 4 cups of water
+ Directions
1. Heat coconut oil in pan over medium heat
2. Stir in leek, carrot, celery and ginger
3. Sauté, stirring, for about 6-7 mins or until veggies are tender
4. Add water and cover; bring to boil
5. Lower heat and simmer, covered, for about 20-22 minutes
6. Transfer to a food processor and process until smooth
7. Serve hot
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k 6 Italian Rice
Salad SERVES 4
+ Ingredients
• 2 cups vegetable stock • 1 ½ cups brown rice • 1 tbsp. basil, shredded • 1⁄2 red pepper, diced • 1 tsp. capers, rinsed • 1 tbsp. black olives,
chopped • Handful of baby tomatoes• 2 tbsp. extra-virgin olive oil • 1 tbsp. red wine vinegar
+ Directions
1. Follow package instructions to cook rice in vegetable stock. Drain and let cool
2. Stir in the remaining ingredients, except olive oil and vinegar
3. In a small bowl, mix vinegar and olive oil; mix through the salad
4. Serve
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k 6 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews, chopped• Pinch of salt and pepper to taste • 1 tbsp. sesame seeds 1/2 cup
chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
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k 6
Cauliflower Egg Fried Rice SERVES 2
+ Ingredients
• 1/2 Cauliflower Grated (or use blender)
• 1tbp Organic Grass Fed Butter
• 1/2 Cup of Frozen Peas• Pinch of rock salt• 1 Egg
+ Directions
1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter
2. At the same time you can add the egg, peas and salt
3. Then fry the mixture until slightly golden. (8-10min)
WEEK 7 Vegetarian Meal Plan & Recipes
Week 7 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Almond protein Shake
Handful of Blueberries
Broccoli, Sweet Potato and Bean Salad
Handful of mixed nuts
Healthy Steamed Vegetables
2-3 litres of bottled waterGreen and Herbal teas
Tuesday Easy Black Bean Breakfast Bowl
Handful of toasted almonds
Extra portion from last night’s tea
1 Apple Spinach & Chickpea Salad
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Simple Omelette
Handful of nuts
Extra Portion from last night’s tea
Handful of Cherries
Lentil Stir Fry 2-3 litres of bottled waterGreen and Herbal teas
Thursday Easy Chia Seed Pudding
1 Pear Extra portion from last night’s tea
Freshly Squeezed Orange Juice
Chakchouka 2-3 litres of bottled waterGreen and Herbal teas
Friday Tomato Basil Omelette
Handful of Toasted Pumpkin Seeds
Extra portion from last night’s tea
Handful Blueberries
Stuffed Tomatoes
2-3 litres of bottled waterGreen and Herbal teas
Saturday Tasty Chia Seed Pudding
Freshly Squeezed Grapefruit Juice
Extra portion from last night’s tea
Handful Toasted Cashews
Healthy Vegetable Dish
2-3 litres of bottled waterGreen and Herbal teas
Sunday Quick Start Shake
1 Apple Beetroot Salad
Handful of Toasted Almonds
Huevos Rancheros
2-3 litres of bottled water Green and Herbal teas
Week 7 Recipes
Almond Protein Shake ......................................................................................................... 100Easy Black Bean Breakfast Bowl ......................................................................................... 101Simple Omelette .................................................................................................................. 102Easy Chia Seed Pudding ..................................................................................................... 103Tomato Basil Omelette ........................................................................................................ 104Tasty Chia Seed Pudding ..................................................................................................... 105Quick Start Shake ................................................................................................................. 106Broccoli, Sweet Potato and Bean Salad ............................................................................. 107Beetroot Salad ...................................................................................................................... 108Healthy Steamed Vegetables ............................................................................................... 109Spinach & Chickpea Salad ................................................................................................. 110Chakchouka ......................................................................................................................... 111Lentil Stir Fry ......................................................................................................................... 112Stuffed Tomatoes ................................................................................................................. 113Healthy Vegetable Dish ........................................................................................................ 114Huevos Rancheros ................................................................................................................ 115
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k 7
Almond Protein ShakeSERVES 1
+ Ingredients
• 1/2 cup vanilla almond milk• 2 tbsp. shredded coconut• 2 tbsp. sliced almonds• ½ banana• 1 scoop chocolate protein
powder• 5 ice cubes
+ Directions
1. Combine all ingredients in a bender
2. Blend until very smooth.
3. Enjoy!
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k 7
Easy Black Bean Breakfast BowlSERVES 2
+ Ingredients
• 4 eggs, beaten• 2 tbsp. coconut oil• 1 can black beans, drained • 1/4 cup salsa• 1 avocado, sliced• Pinch of salt & pepper
+ Directions
1. Heat coconut oil over medium heat
2. Stir in eggs and cook for about 5 minutes or until set
3. Microwave beans in a microwave-safe bowl for 1 minute
4. Divide the beans between two serving bowls
5. Top each with scrambled eggs, salsa and avocado
6. Season with salt and pepper and serve
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k 7 Simple
Omelette SERVES 1
+ Ingredients
• 1 tsp. butter• 2 eggs • 2 tbsp. almond milk• Handful of spinach• Pinch of sea salt and
pepper• Chopped fresh herbs
(chives, basil and parsley)
+ Directions
1. In a bowl, whisk together all ingredients until well combined
2. Heat butter in a nonstick skillet over medium heat
3. Add egg mixture and cook for about 1 minute
4. Flip over to cook the other side until set
5. Serve
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k 7
Easy Chia Seed Pudding SERVES 1
+ Ingredients
• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon
powder• 1/2 teaspoon vanilla extract
+ Directions
1. Combine all ingredients in a blender, except chia seeds
2. Blend until smooth
3. Stir in chia seeds
4. Serve
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k 7 Tomato Basil
OmeletteSERVES 1
+ Ingredients
• 2 large eggs• 1 knob butter• Handful cherry tomatoes,
chopped • 3 sprigs of basil• Pinch of salt and pepper
+ Directions 1. In a bowl, whisk together eggs,
tomatoes, basil, salt and pepper
2. Heat butter in a pan and add the egg mixture
3. Cook for about 1 minute and flip over using a spatula
4. Cook the other side for about 1 minute or until set
5. Serve
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k 7
Tasty Chia Seed PuddingSERVES 2
+ Ingredients
• 2 cups unsweetened almond milk
• 6 tablespoons chia seeds• 1/2 teaspoon vanilla extract• Strawberries and
blueberries, for topping
+ Directions
1. Mix all ingredients except berries in a mason jar
2. Let sit for 5 minutes and shake well to break up clumps of chia seeds
3. Refrigerate for at least 1 hours before serving
4. Serve topped with berries
5. Enjoy!
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k 7 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 7
Broccoli, Sweet Potato and Bean SaladSERVES 1
+ Ingredients
• 1 cup broccoli (Cut into small pieces)
• 1 cup sweet potato (peeled and diced)
• 1 handful green beans (diced)
• 1 clove garlic (minced)• 5 cherry tomatoes• 1 tsp garlic paste• 1 handful of spinach leaves• 1 tsp. coconut oil
+ Directions
1. With coconut oil, slightly grease a pan over medium heat
2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins
3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly
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k 7 Beetroot
SaladSERVES 1
+ Ingredients
• 10 walnuts• 1 beetroot (peeled & sliced)• 1 tbsp. cottage cheese• 1 handful of spinach• 1 cup pumpkin (peeled &
diced)
+ Directions
1. Steam pumpkin until soft and tender
2. Add walnuts, sliced beetroot and spinach to a large bowl
3. Once cooked now add the pumpkin and mix them properly
4. Now spread cottage cheese to the top of the salad and enjoy!
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k 7
Healthy Steamed VegetablesSERVES 4
+ Ingredients
• 2 cups chopped broccoli• 2 red bell peppers, sliced in
bite-sized lengths• 1 cup courgettes, sliced into
rounds• 1 cup butternut squash,
sliced into rounds• 8 baby carrots, sliced into
rounds• garlic powder, to taste• salt, to taste
+ Directions
1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils
2. Add the veggies into the steamer and season with salt and garlic powder
3. Cover and cook until the veggies are tender
4. Transfer to the bowl and serve
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k 7
Spinach & Chickpea Salad SERVES 4
+ Ingredients
• 2 cups cooked chickpeas• 2 cups four bean mix• 1 cup cherry tomatoes,
diced • 2 cups of spinach• 2 tsp olive oil• 2 tsp. gluten-free mustard• 1/2 tsp. sea salt
+ Directions
1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly
2. Season with salt
3. Enjoy!
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k 7
Chakchouka SERVES 4
+ Ingredients
• 6 large ripe tomatoes, diced• 1 green sweet pepper,
sliced • 1 red sweet pepper, sliced • 2 large onion, sliced• 4 cloves garlic, chopped• 2 tsp. cumin• 2 tsp. harissa• Handful of herbs (bay
leaves, thyme)• 8 eggs
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds
3. Stir in cumin, harissa, tomatoes, bay leaf and thyme
4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce
5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves
6. Serve hot
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k 7 Lentil Stir
FrySERVES 4
+ Ingredients
• 2 tsp. coconut oil• 2 diced carrot• 2 diced sweet potato• 2 cups diced green beans • 1 cup almonds, sliced• 3 cups canned lentils,
rinsed and drained• 8 dates, diced
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Stir in carrots and sweet potato for about 5 minutes
3. Stir in green beans and stir until the mixture is golden brown
4. Stir in lentils and dates; cook until heated through
5. Serve on a plate
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k 7 Stuffed
TomatoesSERVES 4
+ Ingredients
• 80g pine nuts• 6 large tomatoes• Pinch of basil• Pinch of parsley• 5 tablespoons chopped
chives• 2 springs of oregano• 1⁄2 red pepper (diced)• 10ml olive oil• 1⁄4 clove of garlic• Pinch of sea salt
+ Directions
1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup
2. Blend all the other ingredients except the oil with a hand blender
3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don’t blend all of the oil)
4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve
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k 7
Healthy Vegetable DishSERVES 4
+ Ingredients
• 4 large courgettes, sliced into half-moons
• 400g tempeh, diced• 4 medium tomatoes, diced • 1 tbsp. coconut oil• 2 tbsp. butter• 2 tbsp. parmesan cheese,
grated• 1 tsp. basil• 1⁄2 tsp. pepper
+ Directions
1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes
2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned
3. Add the Parmesan, pepper and basil
4. Stir to coat well
5. Serve warm. Enjoy!
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k 7 Huevos
RancherosSERVES 4
+ Ingredients
• 2 onion, finely diced• 2 small red chillis, finely
diced • 2 red pepper, chopped• 2 cloves garlic, crushed • 1 teaspoon cumin• 2 cup chopped tomatoes • 8 eggs
+ Directions
1. Heat coconut oil in a large saucepan over a medium heat
2. Sauté pepper and onion for 5 minutes or until tender
3. Add chili, garlic and cumin and cook for 1 minute
4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce
5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking
6. Serve the mixture over plates alongside sliced avocado and refried beans
WEEK 8 Vegetarian Meal Plan & Recipes
Week 8 Vegetarian Meal Plan Swap Vege for Vege
Breakfast Snacks Lunch Snacks Tea Drinks & Supplements
Monday Green Protein Shake
Handful of Blueberries
Fennel Salad Handful of mixed nuts
Red Lentil Soup
2-3 litres of bottled waterGreen and Herbal teas
Tuesday Pear & Spinach Omelette
Handful of toasted almonds
Extra portion from last night’s tea
1 Apple Courgette pasta with sundried tomatoes
2-3 litres of bottled waterGreen and Herbal teas
Wednesday Almond Butter Chia Shake
Handful of nuts
Extra Portion from last night’s tea
Handful of Cherries
Beans & Spinach Tacos
2-3 litres of bottled waterGreen and Herbal teas
Thursday Mushroom Omelette
1 Pear Extra portion from last night’s tea
Freshly Squeezed Orange Juice
Quick Mexi Dish
2-3 litres of bottled waterGreen and Herbal teas
Friday Matcha Chia Seed Pudding
Handful of Toasted Pumpkin Seeds
Extra portion from last night’s tea
Handful Blueberries
Vegetable stir fry Cauliflower rice
2-3 litres of bottled waterGreen and Herbal teas
Saturday Crispy Fried Eggs
Freshly Squeezed Grapefruit Juice
Extra portion from last night’s tea
Handful Toasted Cashews
Spiced Carrot Soup with Celery
2-3 litres of bottled waterGreen and Herbal teas
Sunday Quick Start Shake
1 Apple Veggie Avocado Toast
Handful of Toasted Almonds
Italian Rice Salad
2-3 litres of bottled water Green and Herbal teas
Week 8 Recipes
Green Protein Shake ............................................................................................................ 119Pear & Spinach Omelette ................................................................................................... 120Almond Butter Chia Shake .................................................................................................. 121Mushroom Omelette ............................................................................................................ 122Matcha Chia Seed Pudding ................................................................................................. 123Crispy Fried Eggs .................................................................................................................. 124Quick Start Shake ................................................................................................................. 125Fennel Salad ......................................................................................................................... 126Veggie Avocado Toast ......................................................................................................... 127Red Beans & Rice .................................................................................................................. 128Red Lentil Soup .................................................................................................................... 129Courgette Pasta with Sundried Tomatoes ........................................................................ 130Beans & Spinach Tacos ........................................................................................................ 131Quick Mexi Dish .................................................................................................................... 132Spiced Carrot Soup With Celery ......................................................................................... 133Italian Rice Salad ................................................................................................................. 134Vegetable Stir-fry .................................................................................................................. 135Cauliflower Egg Fried Rice .................................................................................................. 136
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k 8
Green Protein ShakeSERVES 2
+ Ingredients
• 2 scoops vanilla protein powder
• 1 cup unsweetened almond milk
• 1 cup raw chopped kale• 1 mini cucumber, chopped• 1 small green apple, cored
and chopped• 1 teaspoon lemon juice
+ Directions
1. Blend all ingredients until smooth
2. Serve
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k 8
Pear & Spinach Omelette SERVES 2
+ Ingredients
• 1 tsp. coconut oil• 1 thinly diced pear• 4 Eggs• ½ cup spinach leaves
+ Directions
1. Grease a nonstick pan with coconut oil
2. In a bowl, whisk together all ingredients until well combined
3. Pour the egg mixture into the pan and cook for about 2 minutes
4. Flip it and cook the other side until set
5. Serve it hot
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k 8
Almond Butter Chia ShakeSERVES 1
+ Ingredients
• 1 tablespoon unsweetened almond butter
• 400ml unsweetened almond milk
• 1 large ripe banana • 1 teaspoon raw cacao
powder • 1 tablespoon chia seeds
+ Directions
1. Combine all ingredients in a blender
2. Blend until very smooth
3. Enjoy!
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k 8 Mushroom
OmeletteSERVES 1
+ Ingredients
• 2 large eggs• 1 knob butter• 3 mushrooms, chopped • handful of spinach• Pinch of salt and pepper
+ Directions
1. In a bowl, whisk together eggs, mushroom, salt and pepper
2. Heat butter in a pan and add the egg mixture
3. Cook for about 1 minute and flip over using a spatula
4. Cook the other side for about 1 minute or until set
5. Serve
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k 8
Matcha Chia Seed PuddingSERVES 1
+ Ingredients
• 1/2 cup chia seeds• 400ml almond milk • 1/2 tsp. matcha powder• Fruit, for topping
+ Directions
1. In a bowl, stir together almond milk and chia seeds until well blended
2. Stir in matcha powder
3. Serve topped with fruit
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k 8
Crispy Fried EggsSERVES 1
+ Ingredients
• 2 eggs• 3 tablespoons coconut oil• 1/8 tsp. sea salt• 1/8 tsp. black pepper
Serve with spinach or vegetables of choice
+ Directions
1. Heat coconut oil in a pan until shimmering
2. Break the eggs into the oil
3. Season with salt and pepper
4. Cook the eggs for about 2 minutes, basting the uncooked parts of the egg whites with hot oil until cooked and puffy
5. Transfer to a plate and serve
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k 8 Quick Start
ShakeSERVES 1
+ Ingredients
• 1 cup almond milk• 1 scoop vanilla protein
powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes
+ Directions
1. Blend together in a blender until smooth
2. Enjoy!
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k 8 Fennel
SaladSERVES 4
+ Ingredients
• 12 fennel bulbs, steamed, thinly sliced
• 4 tablespoons fresh lemon juice
• 4 grapefruit, diced• 4 tablespoon extra-virgin
olive oil• chopped mint or coriander• 1 tablespoon pine nuts
+ Directions
1. Mix all the ingredients together in a bowl and chill.
2. Serve topped with pine nuts.
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k 8
Veggie Avocado Toast SERVES 2
+ Ingredients
• 1 tablespoon coconut oil• 4 spears asparagus,
chopped • ½ cup sliced peppers • ½ red onion, sliced• 2 tbsp. fresh lime juice • sea salt and black pepper• 1 avocado• 2 eggs, fried• 2 slices toasted gluten free
bread
+ Directions
1. Heat coconut oil in a skillet and add asparagus, pepper, onion and seasoning
2. Sauté the veggies for 5 minutes and stir in lime juice
3. Cook for 2 minutes
4. Top toasted bread with mashed avocado and layer on sautéed veggies
5. Top with fried egg and serve
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k 8 Red Beans &
RiceSERVES 4
+ Ingredients
• 1 cup brown rice• 3 cups cooked kidney beans • 3 garlic cloves, minced• 1/2 yellow onion, diced• 1 cup diced celery• 1 ½ cups chopped green
pepper• 1/2 tsp cayenne and red
pepper flakes• 1 tbsp. mixed herbs (bay
leaf, sage and oregano)
+ Directions
1. Follow package instructions to cook rice until tender
2. Combine all ingredients, including rice, in a pan over medium heat and cook, covered, for about 30 minutes
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k 8 Red Lentil
Soup SERVES 4
+ Ingredients
• 4 cups vegetable broth• 2 tablespoons minced garlic• 1 cup chopped red onion • 1 teaspoon paprika• 1 teaspoon ground
coriander• ½ teaspoon ground pepper• 1 can red lentils, rinsed and
drained• 1 1/2cups chopped carrots• Fresh lemon juice• Fresh coriander, chopped
+ Directions
1. Add vegetable stock to a saucepan and stir in garlic, onion, paprika, coriander and ground pepper; bring to a gentle boil
2. Boil for about 5 minutes and then add in lentils
3. Simmer for about 15 minutes and then add in chopped carrots
4. Cook, covered, for 15 minutes more or until lentils are tender
5. Serve in bowls garnished with fresh lemon and chopped coriander
6. Enjoy!
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k 8
Courgette Pasta with Sundried Tomatoes SERVES 2
+ Ingredients
• 2-3 courgette, shredded • ¼ cup roasted unsalted
almonds • 1 cups tightly packed basil
leaves • 2 Tbsp. extra virgin olive oil • 1 TB lemon juice • ¼ cup sundried tomatoes • Salt and pepper, to taste
+ Directions
1. With a spiralizer, mandolin, or peeler – cut the courgette into long noodle shaped pieces and set aside.
2. In a blender, place all of the other ingredients except olive oil and sundried tomatoes and process for 5 seconds.
3. With machine running, drizzle in the olive oil until blended.
4. Place all ingredients (including courgette) in a bowl.
5. Stir in sundried tomatoes.
6. Toss and serve.
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k 8
Beans & Spinach TacosSERVES 4
+ Ingredients
• 2 tablespoons coconut oil• 4 tablespoons canned
kidney beans, rinsed • ½ red onion, chopped• 1 garlic clove, minced• 1 bag fresh spinach• 3 chopped tbsp. parsley • 1 medium tomato, chopped• ½ avocado, sliced • Salt & pepper • 4 corn tortillas
+ Directions
1. Heat coconut oil in a pan over medium heat
2. Add onion and garlic and sauté until tender
3. Stir in spinach and cook until wilted
4. Divide spinach among four corn tortillas
5. Top each tortilla with beans, sliced avocado, tomato and fresh parsley
6. Season with salt and pepper and serve
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wee
k 8 Quick Mexi
DishSERVES 4
+ Ingredients
• 1 ½ cups cooked brown rice• 2 cups chopped spinach• 1 cup cooked black beans• 1 avocado, thinly sliced• 4 tbsp. organic salsa
+ Directions
1. Cook rice in a pan of salted boiling water for about 30 minutes or until tender and all liquid is absorbed
2. Fluff the rice with a fork and set aside
3. Place spinach on serving plate and add cooked rice
4. Top with black beans, organic salsa and avocado
5. Serve
135 busymumfitness ©2018
wee
k 8
Spiced Carrot Soup With Celery SERVES 4
+ Ingredients
• 2 tbsp. coconut oil• 2 sliced leeks• 12 chopped carrots• 12 sticks chopped celery• 2 knobs of ginger• 4 cups of water
+ Directions
1. Heat coconut oil in pan over medium heat
2. Stir in leek, carrot, celery and ginger
3. Sauté, stirring, for about 6-7 mins or until veggies are tender
4. Add water and cover; bring to boil
5. Lower heat and simmer, covered, for about 20-22 minutes
6. Transfer to a food processor and process until smooth
7. Serve hot
136 busymumfitness ©2018
wee
k 8 Italian Rice
Salad SERVES 4
+ Ingredients
• 2 cups vegetable stock• 1 ½ cups brown rice• 1 tbsp. basil, shredded• 1⁄2 red pepper, diced • 1 tsp. capers, rinsed• 1 tbsp. black olives,
chopped • Handful of baby tomatoes• 2 tbsp. extra-virgin olive oil • 1 tbsp. red wine vinegar
+ Directions
1. Follow package instructions to cook rice in vegetable stock. Drain and let cool
2. Stir in the remaining ingredients, except olive oil and vinegar
3. In a small bowl, mix vinegar and olive oil; mix through the salad
4. Serve
137 busymumfitness ©2018
wee
k 8 Vegetable
Stir-frySERVES 2
+ Ingredients
• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,
chopped• Pinch of salt and pepper to
taste • 1 tbsp. sesame seeds 1/2
cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger
+ Directions
1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside
2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir
3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover
4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.
5. Stir in the cashews. Remove from heat. And serve
138 busymumfitness ©2018
wee
k 8
Cauliflower Egg Fried Rice SERVES 2
+ Ingredients
• 1/2 Cauliflower Grated (or use blender)
• 1tbp Organic Grass Fed Butter
• 1/2 Cup of Frozen Peas• Pinch of rock salt• 1 Egg
+ Directions
1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter
2. At the same time you can add the egg, peas and salt
3. Then fry the mixture until slightly golden. (8-10min)
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