diet

Vegetarian weekly meal plan

Tuesday, June 28, 2011
Vegetarian pasta

Try a vegetarian meal plan for a week, and feel the difference.

The benefits of a vegetarian eating plan are numerous. But it takes planning to ensure you get all the nutrients you need. We have developed a weekly meal plan, so whether you are a seasoned vegetarian or are looking at introducing the odd vegetarian meal, we are sure you will find some inspiration here.

Each day upon rising: 300ml hot water with the juice of ½ lemon
After each meal: 500ml of unchilled water
Exercise for at least 30 minutes five days a week

The vegetarian diet plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday

Breakfast
½ cup low-sugar natural muesli with fat-reduced fortified soy milk and 1 tbs flax seed oil
1 kiwi fruit
1 red apple

Lunch
Brown lentil salad: Mix ½ cup brown lentils with 1 cup salad greens, 1 cooked beetroot, 10 walnut halves, 30g goat cheese (or vegan cheese equivalent). Dress with 1 tsp balsamic vinegar and 1 tbs olive oil

Snack
10 almonds
4 apricot halves

Dinner
Tofu stir fry: 120g hard tofu, 10 snow peas, 1 cup broccoli, 1 small carrot, 1 tbs sesame oil and 1 tbs soy sauce

Tuesday

Breakfast
120g salt-reduced baked beans
2 slices toasted grain bread
1 cup cooked English spinach
1 small grilled tomato

Lunch
1 cup miso soup
6 pieces sushi

Snack
1 soy latte
1 apple

Dinner
2 falafel rolls (made from dry mix, approx 5cm in diameter)
2 tbs hummus
120g tabouleh salad
150g fruit salad (non-tropical fruits)
2 tbs low-fat cottage cheese
1 tbs flax seed oil
2 tsp sunflower seeds

Wednesday

Breakfast
1 toasted wholegrain English muffin
1 tablespoon tahini spread
1 tomato
Fruit salad made with nectarine and papaya and served with 1 tbs flax seed oil

Lunch
Salad wrap: Wholemeal lavash bread, Avocado, Capers, Grated carrot, Sliced beetroot, Alfalfa sprouts and 1 tbs hummus

Snack
1 soy latte coffee
1 spicy fruit biscuit

Dinner
Piece of vegetarian lasagna (made with wholemeal pasta and low fat milk/soy)
Green salad with oil and vinegar dressing
1 apple

Thursday

Breakfast
½ cup sugar-reduced muesli
Soy low-fat fortified yoghurt
1 kiwi fruit
½ cup fresh berries

Lunch
Vegetarian pasta: 1 cup cooked spinach and ricotta tortellini, ½ cup pasta sauce, 1 cup green salad with 3 slices red capsicum and 1 tbs oil and vinegar dressing

Snack
1 row dark chocolate
1 soy latte (fortified low-fat)

Dinner
2 regular-sized taco shells
1 cup refried canned beans (or home-made chilli beans made with 1 tbs olive oil, onion, chilli, garlic, tomatoes and kidney beans)
2 tbs low-fat cottage cheese
Shredded lettuce
Chopped tomato
Sliced cucumber

Friday

Breakfast
2 medium-sized wholemeal pancakes with 3 tbs low-fat natural yoghurt, 1 cup fresh berries and 1 tbs flaxseed oil

Lunch
Cellophane noodle salad made with: 100g cellophane noodles, 1 small grated carrot, chopped shallot, red chilli and red capsicum, coriander leaf, 30g chopped raw peanuts, ½ cup soy bean sprouts and a dressing made from fresh lime juice, 2 tsp sesame oil and 1 tbs fish sauce (optional).

Snack
Soy latte
1 row dark chocolate

Dinner
Home-made tofu burger with broccoli and sweetcorn
Tofu burger recipe:
150g tofu
2 tbs soy sauce
Juice of ½ lemon
1 tbs wholemeal flour
1 cup broccoli florets
1 cob sweetcorn
Boil 150g tofu cut into slices approx 1cm thick. Once the tofu rises to the top of the pan, remove it from the water and blot dry. Combine 2 tbs soy sauce with the juice of 1 lemon and 1 clove garlic and let the tofu sit in this marinade for approx 30 minutes. Dust with flour and shallow fry in the olive oil. Serve with steamed broccoli and sweetcorn.

Saturday

Breakfast
150g non-tropical fruit salad
2 tbs mixed seeds (sunflower, flaxseeds, pepitas)
½ cup low-fat natural yoghurt
1 tbs flaxseed oil

Lunch
2 sliced wholegrain bread toasted and served with 1 cup cooked mushrooms
2 tbs eggplant dip
1 tomato
1 cup salad greens with red capsicum

Snack
1 soy latte
1 oatmeal biscuit

Dinner
Pasta with chilli and rocket
1 cup wholemeal pasta with 2 cloves garlic and 1 red chilli, sauteed in 1 tbs olive oil.
Toss the pasta through the garlic and chilli, sprinkle through the juice of 1 lime, add 1 cup of rocket leaves, allow to wilt and serve with 2 tbs parmesan cheese and cracked black pepper.
Serve with a green salad

Sunday

Breakfast
1 soy latte
1 bran and fruit muffin
1 cup fresh cherries

Lunch
Bean and green salad: 1 cup mixed bean salad, 1 cup green salad leaves, 5 olives, 6 cherry tomatoes, 2 tbs chopped shallots, 1 tbs grated parmesan cheese, 1 tbs flaxseed oil, 1 tbs balsamic vinegar
1 mango

Snack
2 oatmeal biscuits
Herbal tea

Dinner<>
150g grilled lentil burger
2 tbs yoghurt dressing (made with low-fat natural yoghurt, grated cucumber, fresh chopped mint and crushed garlic)
Served with green salad and ¼ cup grated carrot.

10 raw almonds and 6 apricot halves
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