Suitable for vegetarians.
***Most meals can be adjusted for vegetarians by trading meat sources for tofu/halloumi or even quorn products. Our goal is to match the protein content you are replacing of each meal.
Links
Alternate breakfast options
Scrambled Eggs and Spinach
Protein bread toast and peanut butter
Ingredients
-
Modern Bakery Protein Bread
-
Whole Earth Peanut butter
Instructions
-
Toast 2 slices of protein bread
-
Add a generous amount of natural peanut butter
Tip!
Easy breakfast to grab and go.
Takes 2 minutes and ensures you start the day right.
Opt for crunchy over smooth peanut butter
Blueberry Overnight Oats
Ingredients
-
200grams Fage Greek Yogurt
-
50 grams Oats
-
30 grams blueberries
-
100 ml almond milk/low fat milk
-
Teaspoon of honey for taste
Instructions
-
Mix ingredients together and store in fridge overnight to thicken.
-
Or ready to eat straight away.
Tip!
Increase protein by adding 1 scoop of your favourite flavour whey protein.
Add almonds and walnuts to increase healthy fats
Shredded Wheat Cereal
with protein shake
Cereals
-
Shredded wheat is high in fibre and low in sugar and ranks number 1 in healthiest cereals. Similar cereals such as bran flakes, all bran and weetabix are also options but just keep an eye on the sugar content.
Tip!
If you opt for this cereal, I would recommend having it with a protein shake to ensure you meet your protein goals for the day.
Add blueberries for sweetness.
Alternate lunch options
Grilled chilli lime chicken fajita salad
Honey mustard chicken avocado and bacon salad
Chicken and feta cheese salad
Grilled steak salad
Vegetarian bean salad
with avocado dressing
Chicken Avocado Soup
Alternate dinner options
Salmon Teriyaki
Hasselback Chicken
Shrimp Asparagus Stir Fry
Teriyaki Beef Stir Fry
Grilled Citrus Salmon with Asparagus
One pan chicken and vegetables
Beef Vegetable skewers
Rainbow Vegetable Chicken
Beef Stuffed Peppers
Snack options
Snack options are here to keep you sane.
Ideally you want to stick to the exact plan outlined, however if you feel you need something to help cravings, then try one of our snack options below. You can add 1 or two snacks in your diet per day.
Almonds
10 per serving
Walnuts
4 per serving
Macadamia nuts
5 per serving
Brazil nuts
3 per serving
Pecan nuts
15 per serving
Olives
10 per serving
Cheese String
1 per serving
Boiled Egg
1-2 medium per serving
Cucumber boats & cream cheese
30 grams of cream cheese per serving
Salami Roll ups with cream cheese
2 slices of Salami
30 grams cream cheese
per serving
Tuna Boat
1/2 can tuna
per serving
