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