vegetarian meal plan - dangerously fit · 2015-12-19 · powder, sea salt and 1 tbsp chia seeds)...
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DAY BREAKFAST LUNCH DINNER SnacksDay 1 Banana with Berry and protein
powder smoothie; 1 slice whole wheat toast, 1/2 avocado
1 cup of roasted vegetables and brown pasta; with 1 cup green salad (mixed greens, cherry tomatoes, mushrooms with olive oil and lemon dressing)
Curried Lentil Soup x 1 cup
Broccoli, green peas, endaname beans steamed with 1 x sweet potato
Carrot Sticks/ Celery Sticks with 2 tbsp hommus
8 x almonds
Day 2 Vegetarian Sausage Breakfast Wrap with mushrooms; 1/2 cup berries; 1 cup green tea
1 serve of Vegan Tacos, with 1 cup of Spinach Salad with orange sesame dressing
1/2 cup black bean and mushroom chilli; 50grams brown rice; 1 cup steamed green vegetables (peas, green beans, broccoli)
2 x rice cakes2 x tbsp low fat ricotta or goats cheese
Day 3 1/2 cup porridge with light / skim or almond milk (1/2 cup); 8 x strawberries; and 6 x chopped almonds; or 1tbsp chia seeds
1 x serve tofu and spinach lasagne; 1 cup avocado and mango salad with mixed greens
Vegetable soup including carrot, celery, leek, onion in a vegetable broth with 50 grams of brown / basmati rice
1/2 tub low fat greek natural yoghurt
1 cup green tea
Vegetarian Meal Plan Guidelines
Day 4 1/2 cup muesli with 3/4 cup of skim lactose free / unsweetened almond milk, 1 tbsp chia seeds, 1/2 cup mixed berries
1.5 cups of greek salad with tofu; and 1 x wholegrain pita (lightly toasted)
1/2 cup Warm quinoa salad with endgame and tarragon; and 1 cup of green vegetables with parmesan vinaigrette (asparagus, beans, broccoli)
Rice crackers x 4 with natural peanut butter
Cup green herbal tea
celery / cucumber sticks x 8 with low fat ricotta cheese (or hommus for lactose free option)
Day 5 Quinoa porridge including 1/2 cup almond milk; almond nuts; chia seed, ground flax seed; 1 tbsp raw honey and 1/4 cup boiling water with 1/2 cup quinoa, 1 tsp cinnamon
1/2 cup tinned lentils; 1/2 cup chickpeas with mixed green salad; green beans; capsicum and carrot sticks; lemon juice and olive oil dressing
Carrot and Ginger Soup with 1 piece whole grain bread; 1 x small sweet potato (boiled /steamed), 1/2 cup of steamed cauliflower, beans)
1/2 cup blueberries
8 x brazilian nutscup of green herbal tea
Cup green herbal team
Day 6 Blueberry Flax Pancake with 1 egg, 1/2 cup blueberries, 1 x apple 3 tbsp flaxseed / cocoa meal, blended and pan fried
Kale Salad with avocado; red onion, walnuts; cherry tomatoes, carrot slices; and 50 grams of tofu (olive oil, lemon, garlic, baslamic vinegar dressing)
Chickpea or Lentil Burgers with 1/2 cup steamed cauliflower; carrot; sweet potato
Endaname Beans x 1 cup
Protein Shake / Smoothie x 1 cup
Day 7 Eggs baked over chilli roasted capsicum and squash;1/2 grapefruit and 1 cup green tea
1/2 cup Vegetable Stir Fry with Chilli and Basil; with 50 grams brown rice 1/2 cup quinoa salad with lime juice (quinoa, chickpeas, cucumber, cherry tomatoes)
2 servings chick pea fritters; 1 cup sautéed cherry tomatoes with pesto drizzle
Roasted Chia Chickpeas x 1/4 cup (mix with 1 tbsp olive oil, chilli powder, sea salt and 1 tbsp chia seeds)
Berry Smoothie with 1 scoop protein powder, 1/2 cup lactose free milk, 1/4 cup water and 1/2 cup mixed berries
Sweet potato and leek soup x 1/2 cup
Roasted sweet potato and black bean salad x 1 cup
Kidney Bean, Chick Pea bean mix with can of tuna and drizzle of olive oil
Homemade protein balls x 2
12 walnuts ½ cup blueberries Homemade Tzatziki x 2 tbsp Roasted Chia Chickpeas
Celery Sticks x 8 8 Brazilian Nuts Home made Hommus x 2tbsp Miso Soup (1/2 cup)
Carrot Sticks x 8 Fruit salad x small bowl 1/2 cup Greek Natural yoghurt (or lactose free yoghurt)
Pea and Lentil Soup (1/2 cup)
10am and 4pm Snacks