Vegetarian_plan_week_26

MEAL PLAN • WEEK 1 • DAY 1
BREAKFAST
Green Smoothie with

Pineapple
Up to 5 minutes • 331 kcal
57 g 7.5 g 12.9 g
CARBS FATS PROTEIN
Ingredients
Name Grams Units Carbs Fats Protein
Spinach 60.00 g 2 cups 2.18 g 0.23 g 1.72 g
Pineapple 165.00 g 1 cup 20.84 g 0.2 g 0.89 g
Almond Milk 125.00 g 1/2 cup 0.71 g 1.83 g 0.78 g
Banana, frozen 118.00 g 1 medium 27.14 g 0.35 g 1.3 g
Water 125.00 g 1/2 cup 0g 0g 0g
Greek Yogurt, 0%
70.00 g 1/3 cup 2.59 g 0.28 g 7.14 g
fat
Chia Seeds 4.00 g 1 tsp 1.68 g 1.23 g 0.66 g
Avocado 22.00 g 2 tbsp 1.88 g 3.39 g 0.43 g

Preparation
Put all the ingredients into a blender, and blend until smooth and creamy. If the smoothie turns out too
thick, add more water. Enjoy!
LUNCH
Pasta Salad with Tofu

44.4 g 14.7 g 23.9 g

CARBS FATS PROTEIN
Ingredients
Avocado 34.00 g 1/3 medium 2.9 g 5.24 g 0.67 g
Water 15.00 g 1 tbsp 0g 0g 0g
Ground Black
1.00 g 1 pinch 0.64 g 0.03 g 0.1 g
Pepper
Lemon Juice 14.00 g 1 tbsp 0.97 g 0.03 g 0.05 g
Green Peas,
33.00 g 1/4 cup 5.28 g 0.07 g 1.78 g
frozen
Tahini 3.00 g 1/2 tsp 0.66 g 1.59 g 0.51 g
1/2 cup,
Tofu 120.00 g 1.44 g 6.36 g 12 g
chopped
1/2 cup,
Broccoli 78.00 g 5.18 g 0.29 g 2.2 g
chopped
Garlic 3.00 g 1 clove,minced 0.99 g 0.02 g 0.19 g
Apple Cider
14.00 g 1 tbsp 0.13 g 0g 0g
Vinegar
Mustard 10.00 g 2 tsp 0.58 g 0.33 g 0.37 g
Buckwheat Pasta,
42.00 g 1/3 cup 25.62 g 0.76 g 6g
dry
Preparation
1. In a large pot of salted boiling water, prepare the pasta according to the package instructions. Drain and
rinse with cold water.
2. In a small bowl, whisk together tahini, lemon juice, apple cider vinegar, minced garlic, mustard, and
water. Set aside.
3. Prepare a large pot of boiling water and a large bowl of cold water. Drop broccoli florets and frozen peas
into the boiling water and blanch for 1-2 min, until tender but still bright green. Remove and immediately
immerse in the cold water to stop the cooking process. Keep in the cold water long enough to cool
completely, about 30 sec. Then, drain and set aside.
4. In a large bowl, combine the blanched broccoli florets, peas, sliced avocado, chopped tofu, and the
cooked pasta. Pour over the dressing and toss. Season with ground black pepper. Enjoy!
EVENING SNACK
Greek Yogurt with Maple

Syrup
9.4 g 0.6 g 14.8 g

CARBS FATS PROTEIN
Ingredients
Maple Syrup 6.00 g 1 tsp 4.02 g 0.01 g 0g
Greek Yogurt,
145.00 g 2/3 cup 5.37 g 0.58 g 14.79 g
0% fat
Preparation
Place the Greek yogurt in a bowl and mix in maple syrup. Serve and enjoy!
DINNER
Buckwheat Crepes with

Feta and Spinach
45.2 g 15.3 g 25.2 g

CARBS FATS PROTEIN
Ingredients
2 tbsp,
White Onion 30.00 g 3.03 g 0.02 g 0.28 g
chopped
Spinach 30.00 g 1 cup 1.09 g 0.12 g 0.86 g
Olive Oil 5.00 g 1 tsp 0g 5g 0g
Egg 38.00 g 1 small 0.27 g 3.61 g 4.94 g
Salt 1.00 g 1 pinch 0g 0g 0g
Ground Black Pepper 1.00 g 1 pinch 0.64 g 0.03 g 0.1 g
Lemon Juice 10.00 g 2 tsp 0.69 g 0.02 g 0.04 g
Buckwheat Flour 50.00 g 6 tbsp 35.5 g 1.55 g 6.5 g

Feta Cheese, fat-free 50.00 g 1/3 cup 3.5 g 0g 12 g
Almond Milk,
85.00 g 1/3 cup 0.43 g 0.94 g 0.43 g
unsweetened
Butter 5.00 g 1 tsp 0.01 g 4.05 g 0.04 g
Preparation
1. Heat the olive oil in a non-stick frying pan over medium heat.
2. Add the chopped onion and cook until softened, about 4 min. Then, add spinach one handful at a time,
cooking until wilted before adding the next handful. Add lemon juice and season with salt and ground black
pepper. Transfer to a medium bowl and fold in crumbled feta cheese.
3. To make the crepes, place buckwheat flour, salt, egg, almond milk, melted butter, and water in a
blender. Blend until smooth. Add a little more water if the batter appears too thick.
4. Heat a non-stick frying pan over medium heat until hot. Pour ¼ cup of batter into the pan, quickly
swirling it around to spread the batter evenly. Cook the crepe for 45-60 sec, flip, then cook for another 30
sec. Transfer the cooked crepe onto a plate and repeat with the remaining batter.
5. Spread spinach and feta filling all over the crepe. Start rolling away from yourself until you have a roll.
Repeat with remaining crepes and filling. Enjoy!
BREAKFAST
Sweet Quinoa Porridge

48.6 g 11.7 g 24.9 g

CARBS FATS PROTEIN
Ingredients
Banana, ripe 50.00 g 1 half 11.42 g 0.17 g 0.55 g
Blueberries 15.00 g 1 tbsp 2.17 g 0.05 g 0.11 g
Chia Seeds 14.00 g 1 tbsp 5.89 g 4.3 g 2.31 g
Vanilla Protein
16.00 g 1 tbsp 1.01 g 0.26 g 12.48 g
Powder
Walnuts 7.00 g 1 tbsp 0.96 g 4.56 g 1.06 g
Water 118.00 g 1/2 cup 0g 0g 0g
Rainbow Quinoa, dry 40.00 g 1/4 cup 26 g 2.24 g 5.36 g
Greek Yogurt, 0% fat 30.00 g 2 tbsp 1.11 g 0.12 g 3.06 g

Preparation
1. Add the quinoa and water into a pot, and place over low-medium heat. Cover the pot and simmer for 20
min.
2. Next, add the chia seeds and protein powder, and cook gently for three more min. If the porridge looks
too thick, add more water.
3. Once cooked, transfer the porridge to a serving bowl and top with yogurt, sliced banana, chopped
walnuts, and fresh blueberries. Enjoy!
NOTE: feel free to substitute our suggested protein powder with any other protein powder you have.
LUNCH
Sesame Tofu with Eggplant

10.6 g 28.7 g 15.1 g

CARBS FATS PROTEIN
Ingredients
Garlic 3.00 g 1 clove, minced 0.99 g 0.02 g 0.19 g
Eggplant 100.00 g 1 cup, chopped 5.7 g 0.19 g 1.01 g
Tofu 124.00 g 1/2 cup 1.49 g 6.57 g 12.4 g
Soy Sauce 5.00 g 1 tsp 0.38 g 0g 0.31 g
Sesame Seeds 3.00 g 1 tsp 0.35 g 1.84 g 0.61 g
Sesame Oil 15.00 g 1 tbsp 0g 15 g 0g
2 tbsp,
Kale 16.00 g 1.6 g 0.11 g 0.53 g
chopped
Ground Paprika 0.10 g 1 pinch 0.05 g 0.01 g 0.01 g

Apple Cider
5.00 g 1 tsp 0.05 g 0g 0g
Vinegar
Preparation
1. Place the apple cider vinegar, sesame oil, minced garlic, ground paprika, and salt into a large mixing
bowl. Add the chopped eggplant and mix to coat it with the marinade evenly. Set aside for 5 min.
2. Heat a non-stick frying pan over medium heat. Add the eggplant and cook until softened and nicely
browned, about 8 min. Add the chopped kale and cook for another 1-2 min, until wilted. Once cooked, set
the eggplant and kale mixture aside.
3. Heat the olive oil in a non-stick frying pan over medium heat. Cut the tofu into thick cubes and add into
the pan and cook until crispy, about 5-8 min. Then, add the soy sauce and sesame seeds into the pan and
mix well to coat the tofu pieces.
4. To serve, add the eggplant and kale mixture into a serving bowl and top with crispy tofu and extra
sesame seeds. Enjoy!
EVENING SNACK
Kidney Beans, Tomato and

Feta Cheese Salad
14.7 g 4.6 g 8.3 g

CARBS FATS PROTEIN
Ingredients
Feta Cheese, fat-

18.00 g 2 tbsp 1.26 g 0g 4.32 g
free
Cucumber 25.00 g 1/5 cup, sliced 0.9 g 0.03 g 0.18 g
1 tbsp,
Red Onion 15.00 g 1.52 g 0.01 g 0.14 g
chopped
Cherry Tomato 40.00 g 1/3 cup, sliced 1.56 g 0.08 g 0.36 g
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper

Kidney Beans,
40.00 g 4 tbsp 8.4 g 0.44 g 3.2 g
canned
Preparation
1. In a medium bowl, add the kidney beans, sliced cherry tomatoes, chopped red onion, sliced cucumber,
chopped feta cheese, and mix well.
2. Drizzle with some olive oil and lemon juice, and add a pinch of salt and ground black pepper. Enjoy!
DINNER
Grilled Cheese, Avocado

and Pesto Sandwich
39.7 g 12.5 g 20.1 g

CARBS FATS PROTEIN
Ingredients
Spinach 15.00 g 1/2 cup 0.54 g 0.06 g 0.43 g
Whole Grain Bread 80.00 g 2 slices 34.4 g 2.8 g 9.6 g
Avocado 40.00 g 1/2 small, sliced 3.41 g 6.16 g 0.78 g
Pesto Sauce 7.00 g 1 1/2 tsp 0.35 g 3.5 g 1.27 g
Mozzarella 1/4 cup,

25.00 g 1g 0g 8g
Cheese, fat-free shredded
Preparation
1. Preheat a small non-stick frying pan over medium-low heat.

2. Evenly spread the pesto sauce over one side of each piece of bread. Top one slice of bread with
shredded mozzarella cheese, sliced avocado, spinach, and top with the second slice of bread.
3. Place the sandwich in the frying pan, cover the frying pan with a lid, and cook for about 3 min until the
bottom of the sandwich is golden. Then, flip the sandwich and cook for another 3 min until golden.
4. Once cooked, transfer the sandwich to a plate, slice it in half, and enjoy!
BREAKFAST
Overnight Oats with

Blueberries and Peanut
Butter
34.8 g 11.1 g 20.9 g

CARBS FATS PROTEIN
Ingredients
Blueberries 28.00 g 1/4 cup 4.06 g 0.09 g 0.21 g
Hemp Protein
17.00 g 2 tbsp 0.36 g 2.38 g 12.61 g
Powder
Oats, dry 41.00 g 1/2 cup 27.88 g 2.67 g 5.33 g
Peanut Butter,
8.00 g 1/2 tbsp 1.78 g 4.11 g 2g
unsalted
Water 59.00 g 1/4 cup 0g 0g 0g
Preparation
1. In a jar or a small bowl, add the oats, oat milk, water, hemp protein powder, and mix until well combined.
2. Cover with a lid or a cling film, and place it in the refrigerator overnight.
3. The next day, top with peanut butter and fresh blueberries. Enjoy!
LUNCH
Quinoa Salad with Tofu

Cheese
45.8 g 14.8 g 21.3 g

CARBS FATS PROTEIN
Ingredients
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
1/2 tbsp,
Parsley, fresh 5.00 g 0.32 g 0.04 g 0.15 g
chopped
Tomato 90.00 g 1 small 4.34 g 0.23 g 0.97 g
Hummus 10.00 g 1 tsp 1.4 g 1g 0.8 g
Tofu 110.00 g 1/2 cup, cubes 1.32 g 5.83 g 11 g
White Quinoa,
60.00 g 1/3 cup 38.4 g 3.66 g 8.4 g
dry
Preparation
1. Cook the quinoa according to package instructions. Once cooked, set aside to cool.
2. Chop the tomato and tofu cheese into small cubes, and place them in a mixing bowl. Add the cooked
quinoa, olive oil, and a pinch of salt and ground black pepper. Mix until well combined.
3. Serve the salad with a dollop of hummus and fresh chopped parsley. Enjoy!
EVENING SNACK
Fennel and Mushroom

Bruschetta
22.9 g 5.8 g 14 g
CARBS FATS PROTEIN
Ingredients
1/4 cup,
Fennel Bulb 21.00 g 1.53 g 0.04 g 0.25 g
chopped
1/4 cup,
Mushrooms 21.00 g 0.69 g 0.07 g 0.65 g
chopped
Vegetable Broth 30.00 g 2 tbsp 0.33 g 0.03 g 0.09 g
Tamari 5.00 g 1 tsp 0.28 g 0.01 g 0.55 g
Nutritional Yeast 17.00 g 2 tbsp 5.31 g 0.53 g 8.5 g
Butter 5.00 g 1 tsp 0.01 g 4.05 g 0.04 g
Whole Grain Bread 30.00 g 1 slice 12.9 g 1.05 g 3.6 g
1 tbsp,
chopped
White Onion 10.00 g 10 g 1.01 g 0.01 g 0.09 g
Apple Cider
5.00 g 1 tsp 0.05 g 0g 0g
Vinegar
Preparation
1. In a large skillet, heat the butter over medium heat. Add diced fennel and chopped onion. Cook and stir
for about 5 min or until vegetables begin to soften. Add sliced mushrooms and minced garlic. Cook and stir
for 3 to 5 min or until vegetables are tender. Remove from heat. Carefully add apple cider vinegar and
vegetable broth to the skillet. Return to heat. Cook and stir until nearly all the liquid has evaporated,
making sure to scrape up any browned bits from the bottom of the pan.
2. Remove the pan from heat. Stir in chopped parsley and tamari sauce. Spoon the mushroom mixture
over each slice of toasted bread, and sprinkle some nutritional yeast on top. Enjoy!
DINNER
Lentil and Bean Salad

30.8 g 12 g 12.9 g
CARBS FATS PROTEIN
Ingredients
Spinach 15.00 g 1/2 cup 0.54 g 0.06 g 0.43 g
2 tbsp,
Avocado 20.00 g 1.71 g 3.08 g 0.39 g
chopped
Mint, fresh 1.00 g 5 leaves 0.08 g 0.01 g 0.03 g
Tahini 15.00 g 1 tbsp 3.3 g 7.95 g 2.55 g
Kidney Beans,
45.00 g 1/4 cup 9.45 g 0.5 g 3.6 g
canned
2 tbsp,
Tomato 20.00 g 0.96 g 0.05 g 0.22 g
chopped
3 tbsp,
Cucumber 21.00 g 0.76 g 0.02 g 0.15 g
chopped

Lentils, canned 100.00 g 1/2 cup 13 g 0.3 g 5.5 g
Preparation
1. Drain the canned lentils and kidney beans, and rinse with cold water.
2. In a large mixing bowl, add the lentils, red kidney beans, chopped spinach, sliced avocado, chopped
tomato, and cucumber.
3. Add the tahini, lemon juice, chopped mint, and a pinch of ground black pepper into the bowl, and mix
until well combined.
4. Serve the salad with chopped almonds. Enjoy!

BREAKFAST
Sweet Chili Sandwich with

Egg
37.4 g 13.9 g 17.7 g

CARBS FATS PROTEIN
Ingredients
Avocado 45.00 g 1/2 small 3.84 g 6.93 g 0.88 g
Egg 50.00 g 1 large 0.35 g 4.75 g 6.5 g
1/3 small,
Cucumber 50.00 g 1.8 g 0.05 g 0.35 g
sliced
Sweet Chili Sauce 7.00 g 1/2 tbsp 4.2 g 0g 0.01 g
Greek Yogurt, 0%
25.00 g 1 1/2 tbsp 0.93 g 0.1 g 2.55 g
fat
Bean Sprouts 10.00 g 1 tbsp 0.42 g 0.01 g 0.2 g

Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Preparation
1. Boil an egg in a pot of simmering water for about 8-10 min. Drain, cool under cold running water, and
peel the egg.
2. Mash the avocado and mix with Greek yogurt, ground black pepper, and salt. Top both slices of bread
with the spread.
3. Add the sliced egg, cucumber, and bean sprouts onto the bread slices.
4. Drizzle with sweet chili sauce and enjoy!

LUNCH
Grilled Halloumi and Peach

Salad
19.1 g 26.9 g 16.7 g

CARBS FATS PROTEIN
Ingredients
Spinach 30.00 g 1 cup 1.09 g 0.12 g 0.86 g
Peach 130.00 g 1 small 13.13 g 0.35 g 1.18 g
2 tbsp,
Hazelnuts 15.00 g 2.51 g 9.11 g 2.24 g
chopped
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Halloumi Cheese 56.00 g 56 g 1.23 g 12.32 g 12.32 g

Preparation
1. Heat a non-stick frying pan over medium heat. Add the sliced halloumi cheese and fry on each side for
about 3 min, until golden brown.
2. Cut the peach into thin slices.
3. Place the spinach on a plate, top with halloumi, peach slices, and chopped hazelnuts. Drizzle everything
with olive oil, lemon juice and season with salt and ground black pepper. Enjoy!
EVENING SNACK
Kale Smoothie
18.6 g 5.8 g 10.6 g

CARBS FATS PROTEIN
Ingredients
1/2 cup,
Kale 65.00 g 6.51 g 0.46 g 2.15 g
chopped
Lime Juice 5.00 g 1 tsp 0.42 g 0g 0.02 g
Ground Ginger 2.00 g 1 tsp 1.44 g 0.08 g 0.18 g
Oats, dry 10.00 g 1 tbsp 6.8 g 0.65 g 1.3 g
Chia Seeds 6.00 g 1/2 tbsp 2.53 g 1.84 g 0.99 g
Hemp Protein
7.00 g 1 tbsp 0.15 g 0.98 g 5.19 g
Powder
Ice Cubes 119.00 g 1/2 cup 0g 0g 0g

Preparation
Put all the ingredients into a blender and blend until smooth and creamy. Enjoy!
DINNER
Tomato and Lentil Curry

42.9 g 13.7 g 22.7 g

CARBS FATS PROTEIN
Ingredients
Tomatoes, canned 190.00 g 3/4 cup 7.43 g 0.57 g 1.52 g
Lentils, dry 48.00 g 1/4 cup 28.84 g 0.51 g 12.38 g
Olive Oil 12.00 g 2 1/2 tsp 0g 12 g 0g
Water 160.00 g 2/3 cup 0g 0g 0g
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Ground Cinnamon 0.10 g 1 pinch 0.08 g 0g 0g
Curry Powder 0.20 g 2 pinches 0.11 g 0.03 g 0.03 g
Cilantro, fresh 1.00 g 1 tsp, chopped 0.04 g 0.01 g 0.02 g
Nutritional Yeast 17.00 g 2 tbsp 5.31 g 0.53 g 8.5 g

Garlic 3.00 g 1 clove,minced 0.99 g 0.02 g 0.19 g
Preparation
1. In a medium saucepan, heat the olive oil over medium heat. Add curry powder, cinnamon, and garlic.
Stir and cook for about 1-2 min.
2. Add the lentils, water, canned tomatoes to the saucepan. Cover with a lid and simmer for about 15 min
or until the lentils become tender. Adjust the curry consistency by pouring more boiling water.
3. Season with ground black pepper and nutritional yeast. Garnish with cilantro. Serve and enjoy!
BREAKFAST
Crepes with Blueberries

and Soy Yogurt
31.6 g 13.2 g 20.8 g

CARBS FATS PROTEIN
Ingredients
Whole Wheat Flour 35.00 g 1/3 cup 25.2 g 0.88 g 4.66 g
Ground Flaxseed Meal 5.00 g 1/2 tbsp 1.44 g 2.11 g 0.91 g
Sugar 1.00 g 1/4 tsp 1g 0g 0g
Blueberries 15.00 g 1 1/2 tbsp 2.17 g 0.05 g 0.11 g
Soy Yogurt, plain,

32.00 g 2 tbsp 0g 0.74 g 1.28 g
unsweetened
Pea Protein Powder 17.00 g 1 tbsp 1.07 g 0.27 g 13.31 g
Mint, fresh 3.00 g 3g 0.25 g 0.02 g 0.1 g

Preparation
1. Place whole-wheat flour, pea protein powder, almond milk, water, flaxseed meal, salt, and sugar in a
blender. Blend until smooth. Set aside for 10 min until the batter has slightly thickened.
2. Heat a large frying pan over medium heat. Add a little oil to grease the pan.
3. Pour 3 tbsp of the batter into the center of the pan. Tilt the pan so that the batter stretches as far as it
will go (the thinner the crepe, the better the texture). Cook for 1-2 min, then flip as soon as the bottom is
set and slightly browned. Cook the other side for 30 sec until set. Transfer the crepe to a large plate and
repeat with the remaining batter, brushing the pan with a little oil, if needed.
4. Serve the crepes with soy yogurt, fresh blueberries, and mint. Enjoy!
LUNCH
Tofu with Brown Rice and

Cucumber
51.8 g 16.8 g 22 g
CARBS FATS PROTEIN
Ingredients
Cucumber 78.00 g 1/2 medium 2.81 g 0.08 g 0.55 g
Miso Paste 17.00 g 1 tbsp 4.25 g 1.02 g 2.21 g
Sesame Oil 5.00 g 1 tsp 0g 5g 0g
Brown Rice, dry 50.00 g 1/4 cup 38 g 1.35 g 3.75 g
Parsley, fresh 3.00 g 1/2 handful 0.19 g 0.02 g 0.09 g
Sesame Seeds 3.00 g 1 tsp 0.35 g 1.84 g 0.61 g
Smoked Tofu 85.00 g 1/3 cup 5.19 g 7.48 g 13.43 g
Apple Cider Vinegar 15.00 g 1 tbsp 0.14 g 0g 0g
Soy Sauce, low-sodium 15.00 g 1 tbsp 0.84 g 0.05 g 1.37 g
Preparation
1. Cook the rice according to the package directions.
2. Meanwhile, heat the sesame oil in a non-stick frying pan over medium-high heat. Add the sliced tofu and
fry for about 8-10 min, until golden.
3. To make the dressing, combine the apple cider vinegar, soy sauce, and miso paste in a small bowl.
4. To serve, place the cooked rice on a plate, top with tofu slices, sliced cucumber, finely chopped parsley,
and sesame seeds. Drizzle everything with the dressing. Enjoy!
EVENING SNACK
Peanut Butter Energy Balls

12.7 g 3.4 g 7.4 g

CARBS FATS PROTEIN
Ingredients
Coconut Flakes,
3.00 g 1/2 tbsp 1.55 g 0.84 g 0.09 g
dried
Vanilla Protein
6.00 g 1 tsp 0.38 g 0.1 g 4.68 g
Powder
Boiling Water 10.00 g 2 tsp 0g 0g 0g
Oats, dry 15.00 g 1 1/2 tbsp 10.2 g 0.98 g 1.95 g
Peanut Butter 3.00 g 1/2 tsp 0.6 g 1.5 g 0.66 g
Preparation
* Ingredients for 20 balls:

Coconut flakes 2 tbsp
Rolled oats 1 ½ cups
Peanut Butter ½ cup
Vanilla protein powder 1,5 tbsp
Hot water ½ cup
Serving size: 2 balls per day as a snack, save others for further days.
Preparation:
1. Mix hot water and vanilla protein powder in a medium bowl.
2. Add rolled oats to the mixture. Mix until all the water is absorbed.
3. Add peanut butter and mix until well incorporated.
4. Cover and refrigerate the mixture for 30 min.
5. Roll into 1 in/2,50 cm balls and place them onto a sheet of parchment paper.
6. Roll balls in coconut flakes until well coated. Store in an airtight container in the refrigerator. Enjoy!
*NOTE (for gluten intolerant): pay attention to food labels on products to make sure there is no gluten in
any form.
**NOTE: feel free to substitute our suggested protein powder with any other protein powder you have.
DINNER
Tomato and Spinach Frittata

12 g 22 g 17.9 g
CARBS FATS PROTEIN
Ingredients
White Onion 30.00 g 1/2 small 3.03 g 0.02 g 0.28 g
Spinach 30.00 g 1 cup 1.09 g 0.12 g 0.86 g
Ricotta Cheese 30.00 g 2 tbsp 0.9 g 3.9 g 3.3 g
Egg 90.00 g 2 medium 0.63 g 8.55 g 11.7 g
Basil, fresh 2.00 g 4 leaves 0.05 g 0.01 g 0.06 g
Romaine Lettuce 60.00 g 1 cup 1.98 g 0.18 g 0.72 g
Tomato 90.00 g 1 small 4.34 g 0.23 g 0.97 g

Preparation
1. Preheat the oven to 400?/200?.
2. Heat the olive oil in a large oven-proof frying pan. Add the chopped onion and cook until softened and
lightly golden.
3. Next, add the chopped tomato, spinach, basil and cook for a further 3 min.
4. In a small bowl, beat the eggs with a pinch of salt, and pour over the vegetables in the pan.
5. Cook in the oven for 20-25 min until the eggs have set.
6. Once cooked, take the pan out of the oven, top with ricotta cheese, and serve with Romaine lettuce
leaves. Enjoy!
BREAKFAST
Pear & Cinnamon Oat

Porridge
39.9 g 13.9 g 20.5 g

CARBS FATS PROTEIN
Ingredients
Ground Cinnamon 1.00 g 1 pinch 0.81 g 0.01 g 0.04 g
Vanilla Protein
14.00 g 1 tbsp 0.88 g 0.22 g 10.92 g
Powder
Pear 28.00 g 1/4 small 4.33 g 0.03 g 0.11 g
1 tbsp,
Walnuts 8.00 g 1.1 g 5.22 g 1.22 g
chopped
Peanut Butter 6.00 g 1 tsp 1.2 g 3g 1.32 g
Oats, dry 45.00 g 1/2 cup 30.6 g 2.93 g 5.85 g

Preparation
1. Place the oats, almond milk, and protein powder in a small saucepan over medium heat.
2. Bring to a steady simmer for 5 to 6 min, stirring often to achieve a smooth and creamy porridge.
3. Once cooked, transfer the porridge to a bowl and top with the peanut butter, chopped walnuts, and
sliced pear. Enjoy!
LUNCH
Roast Carrot and Lentil

Salad
51.5 g 12.3 g 22 g
CARBS FATS PROTEIN
Ingredients
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Mustard 5.00 g 1 tsp 0.29 g 0.17 g 0.19 g
Balsamic
5.00 g 1 tsp 0.85 g 0g 0.02 g
Vinegar
Thyme, fresh 1.00 g 1 tsp, chopped 0.24 g 0.02 g 0.06 g
Lentils, dry 65.00 g 1/3 cup 39.05 g 0.69 g 16.77 g
Carrot 100.00 g 1 medium 8.2 g 0.2 g 0.8 g
Arugula Leaves 20.00 g 1 cup 0.74 g 0.14 g 0.52 g

Olive Oil 11.00 g 2 tsp 0g 11 g 0g
Feta Cheese, fat- 1 1/2 tbsp,

15.00 g 1.05 g 0g 3.6 g
free crumbled
Preparation
1. Preheat the oven to 400°F/200ºC.
2. On a large baking tray, toss sliced carrots with 1 tsp of olive oil and season with ground black pepper.
3. Roast the carrots for about 30 min, until tender and lightly caramelized.
4. Meanwhile, place the lentils in a pot of boiling water over medium heat, and cook for 15-20 min, until
softened. Once cooked, drain and set aside.
5. To make the dressing, whisk the balsamic vinegar, fresh thyme, the remaining 1 tsp of olive oil, ground
black pepper, lemon juice, and mustard in a small bowl.
6. To arrange the salad, place lentils on a plate and top with roasted carrots, cheese, and arugula leaves.
Pour the dressing over the salad. Enjoy!
EVENING SNACK
Coconut Milk with Berries

11.4 g 7.8 g 13.1 g

CARBS FATS PROTEIN
Ingredients
Raspberries 30.00 g 1/4 cup 3.57 g 0.2 g 0.36 g
Coconut Milk,
360.00 g 1 1/2 cup 1.08 g 7.2 g 0.72 g
unsweetened
Blueberries 40.00 g 1/4 cup 5.8 g 0.13 g 0.3 g
Vanilla Protein Powder 15.00 g 1 tbsp 0.95 g 0.24 g 11.7 g
Preparation
1. Place coconut milk in a bowl and mix it with protein powder.
2. Add fresh raspberries and blueberries. Enjoy!

DINNER
Pesto Grilled Cheese

Sandwich
29.7 g 9.7 g 19.9 g

CARBS FATS PROTEIN
Ingredients
Tomato 45.00 g 1/2 small 2.17 g 0.11 g 0.49 g
Mozzarella 1/3 cup,

35.00 g 1.4 g 0g 11.2 g
Cheese, fat-free shredded
Basil, fresh 2.00 g 4 leaves 0.05 g 0.01 g 0.06 g
Pesto Sauce 5.00 g 1 tsp 0.25 g 2.5 g 0.9 g
Preparation
1. Preheat a non-stick frying pan over medium-low heat.
2. Spread the pesto sauce evenly over 1 side of each piece of bread. Top 1 slice of bread with shredded
mozzarella cheese, sliced tomato, basil leaves, and top with the second slice of bread.
3. Place the sandwich in the frying pan with a little olive oil, cover with a lid, and cook until the bottom is
golden about 3 min. Then, flip the sandwich and cook for another 3 min until nice and golden.
4. Once cooked, transfer the sandwich to a plate, slice it in half, and enjoy!
BREAKFAST
Bran Flakes with Yogurt

and Strawberries
38.4 g 11.1 g 20 g
CARBS FATS PROTEIN
Ingredients
Chia Seeds 7.00 g 1 tsp 2.95 g 2.15 g 1.16 g
Bran Flakes 30.00 g 2/3 cup 24.6 g 0.75 g 3g
Strawberries 45.00 g 1/4 cup 3.43 g 0.1 g 0.29 g
1 1/2 tbsp,
Almonds 15.00 g 2.96 g 7.6 g 3.19 g
chopped
Greek Yogurt, 0%
121.00 g 1/2 cup 4.48 g 0.48 g 12.34 g
fat
Preparation
Add Greek yogurt to a small bowl and top with bran flakes, chopped almonds, sliced strawberries, and chia
seeds. Enjoy!
LUNCH
Falafel Quinoa Bowl

68.3 g 19.1 g 29.7 g

CARBS FATS PROTEIN
Ingredients
Red Onion 30.00 g 1/2 small 3.03 g 0.02 g 0.28 g
Spinach 45.00 g 1 1/2 cup 1.63 g 0.18 g 1.29 g
Avocado 40.00 g 1/2 small 3.41 g 6.16 g 0.78 g
Lemon 25.00 g 1/4 medium 2.33 g 0.08 g 0.28 g
Olive Oil 7.00 g 1/2 tbsp 0g 7g 0g
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
1 1/2 tbsp,
chopped
Oats, dry 10.00 g 1 tbsp 6.8 g 0.65 g 1.3 g
Pea Protein
16.00 g 1 tbsp 1.01 g 0.26 g 12.53 g
Powder
Chickpeas, canned 82.00 g 1/2 cup 18.86 g 2.3 g 5.82 g
White Quinoa, dry 39.00 g 3 1/2 tbsp 24.96 g 2.38 g 5.46 g
Green Peas,
30.00 g 3 tbsp 4.8 g 0.06 g 1.62 g
frozen
Preparation
1. Prepare quinoa according to the package directions.
2. In a food processor, pulse the red onion and garlic until finely minced. Then, add the drained chickpeas,
parsley, pea protein, oats, salt, and ground black pepper. Pulse until the mixture is easily formed into balls.
If the mixture is too crumbly and dry to form into balls, add 1-2 tbsp of water and pulse again.
3. Using a spoon, scoop the batter into your hands and form it into small falafel patties.
4. Heat a non-stick pan over medium heat and add the olive oil. Once the oil is hot, place the falafel patties
on the pan and fry on medium heat for 3-4 min on each side, until golden brown.
5. Meanwhile, drop frozen green peas into a small pot of rapidly boiling water. Let them cook for just 1 min.
Drain the peas quickly in a colander and dry on the kitchen towel.
6. To serve, add spinach and cooked quinoa to a bowl. Top with green peas and warm falafels. Add thinly
sliced avocado and a squeeze of fresh lemon juice, if desired. Enjoy!
EVENING SNACK
Omelet with Herbs

1.2 g 9.9 g 13.3 g

CARBS FATS PROTEIN
Ingredients
Egg 50.00 g 1 large 0.35 g 4.75 g 6.5 g
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Parsley, fresh 3.00 g 1 tbsp, chopped 0.19 g 0.02 g 0.09 g
Egg White 60.00 g 2 medium eggs 0.42 g 0.12 g 6.6 g
Chives, fresh 3.00 g 1 tbsp, chopped 0.13 g 0.02 g 0.1 g
Preparation
1. Heat the olive oil in a small non-stick frying pan.
2. Meanwhile, crack an egg and two egg whites in a small bowl. Add the chopped parsley, chopped chives,
ground black pepper, salt, and whisk until thoroughly combined.
3. Pour the eggs into the pan, tilt the pan ever so slightly from one side to another to allow the eggs to swirl
and cover the surface of the pan completely. Let the mixture cook for about 20 sec, then scrape a line
through the middle with a spatula.
4. Tilt the pan again to allow it to fill back up with the runny egg. Repeat once or twice more until the egg
has just set.
5. Fold the omelet in half, slide it onto a plate to serve. Enjoy!

DINNER
Chickpea and Feta Salad

35.4 g 12.8 g 20.1 g

CARBS FATS PROTEIN
Ingredients
1 small,
Cucumber 150.00 g 5.4 g 0.15 g 1.05 g
chopped
Ground Black
0.10 g 1 pinch 0.06 g 0g 0.01 g
Pepper
Balsamic Vinegar 14.00 g 1 tbsp 2.38 g 0g 0.07 g
Feta Cheese, fat- 1/3 cup,

50.00 g 3.5 g 0g 12 g
free crumbled
Red Onion 15.00 g 1 tbsp, sliced 1.52 g 0.01 g 0.14 g
Olive Oil 10.00 g 2 tsp 0g 10 g 0g
Parsley, fresh 1.00 g 1 tsp, chopped 0.06 g 0.01 g 0.03 g

Chickpeas,canned 90.00 g 1/2 cup 20.7 g 2.52 g 6.39 g
3 medium,
Cherry Tomato 45.00 g 1.76 g 0.09 g 0.41 g
chopped
Preparation
1. In a small bowl, add the balsamic vinegar, olive oil, salt, and ground black pepper. Mix well and set
aside for later.
2. In a separate bowl, place the drained chickpeas, red onion, cucumber, cherry tomatoes, and crumbled
feta cheese.
3. Pour the dressing over the salad, mix well, top with chopped parsley. Enjoy!

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MEAL PLAN • WEEK 1 • DAY 1

Green Smoothie with

Name Grams Units Carbs Fats Protein

Spinach 60.00 g 2 cups 2.18 g 0.23 g 1.72 g

Pineapple 165.00 g 1 cup 20.84 g 0.2 g 0.89 g

Almond Milk 125.00 g 1/2 cup 0.71 g 1.83 g 0.78 g

Banana, frozen 118.00 g 1 medium 27.14 g 0.35 g 1.3 g

Water 125.00 g 1/2 cup 0g 0g 0g

Chia Seeds 4.00 g 1 tsp 1.68 g 1.23 g 0.66 g

Avocado 22.00 g 2 tbsp 1.88 g 3.39 g 0.43 g

Pasta Salad with Tofu

44.4 g 14.7 g 23.9 g

Name Grams Units Carbs Fats Protein

Avocado 34.00 g 1/3 medium 2.9 g 5.24 g 0.67 g

Water 15.00 g 1 tbsp 0g 0g 0g

Lemon Juice 14.00 g 1 tbsp 0.97 g 0.03 g 0.05 g

Tahini 3.00 g 1/2 tsp 0.66 g 1.59 g 0.51 g

Garlic 3.00 g 1 clove,minced 0.99 g 0.02 g 0.19 g

Mustard 10.00 g 2 tsp 0.58 g 0.33 g 0.37 g

Greek Yogurt with Maple

9.4 g 0.6 g 14.8 g

Name Grams Units Carbs Fats Protein

Maple Syrup 6.00 g 1 tsp 4.02 g 0.01 g 0g

Buckwheat Crepes with

45.2 g 15.3 g 25.2 g

Name Grams Units Carbs Fats Protein

Spinach 30.00 g 1 cup 1.09 g 0.12 g 0.86 g

Olive Oil 5.00 g 1 tsp 0g 5g 0g

Water 45.00 g 3 tbsp 0g 0g 0g

Egg 38.00 g 1 small 0.27 g 3.61 g 4.94 g

Salt 1.00 g 1 pinch 0g 0g 0g

Ground Black Pepper 1.00 g 1 pinch 0.64 g 0.03 g 0.1 g

Lemon Juice 10.00 g 2 tsp 0.69 g 0.02 g 0.04 g

Buckwheat Flour 50.00 g 6 tbsp 35.5 g 1.55 g 6.5 g

Feta Cheese, fat-free 50.00 g 1/3 cup 3.5 g 0g 12 g

Butter 5.00 g 1 tsp 0.01 g 4.05 g 0.04 g

Sweet Quinoa Porridge

48.6 g 11.7 g 24.9 g

Name Grams Units Carbs Fats Protein

Banana, ripe 50.00 g 1 half 11.42 g 0.17 g 0.55 g

Blueberries 15.00 g 1 tbsp 2.17 g 0.05 g 0.11 g

Chia Seeds 14.00 g 1 tbsp 5.89 g 4.3 g 2.31 g

Walnuts 7.00 g 1 tbsp 0.96 g 4.56 g 1.06 g

Water 118.00 g 1/2 cup 0g 0g 0g

Rainbow Quinoa, dry 40.00 g 1/4 cup 26 g 2.24 g 5.36 g

Greek Yogurt, 0% fat 30.00 g 2 tbsp 1.11 g 0.12 g 3.06 g

Sesame Tofu with Eggplant

10.6 g 28.7 g 15.1 g

Name Grams Units Carbs Fats Protein

Garlic 3.00 g 1 clove, minced 0.99 g 0.02 g 0.19 g

Eggplant 100.00 g 1 cup, chopped 5.7 g 0.19 g 1.01 g

Tofu 124.00 g 1/2 cup 1.49 g 6.57 g 12.4 g

Soy Sauce 5.00 g 1 tsp 0.38 g 0g 0.31 g

Sesame Seeds 3.00 g 1 tsp 0.35 g 1.84 g 0.61 g

Olive Oil 5.00 g 1 tsp 0g 5g 0g

Sesame Oil 15.00 g 1 tbsp 0g 15 g 0g

Ground Paprika 0.10 g 1 pinch 0.05 g 0.01 g 0.01 g

Salt 0.10 g 1 pinch 0g 0g 0g

Kidney Beans, Tomato and

14.7 g 4.6 g 8.3 g

Name Grams Units Carbs Fats Protein

Feta Cheese, fat-

Cucumber 25.00 g 1/5 cup, sliced 0.9 g 0.03 g 0.18 g

Salt 0.10 g 1 pinch 0g 0g 0g