BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie

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1 BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie kellyrenniebusymum busymumfitness

2 Table of Contents FAQs...4 WEEK 1 - Vegetarian Meal Plan & Recipes...5 Week 1 Vegetarian Meal Plan Swap Vege for Vege...6 Week 1 Recipes...7 Banana Omelette... 8 Power Shake... 9 Quick Start Shake Vegetable Stir-fry Quinoa Salad Sweet Potato Mini Pizzas Chickpea Burgers Mixed Bean Salad Hearty Vegetable Soup Vegetable Curry WEEK 2 - Vegetarian Meal Plan & Recipes...18 Week 2 Vegetarian Meal Plan Swap Vege for Vege...19 Week 2 Recipes...20 Easy Chia Seed Pudding Banana Omelette Power Shake Vegetable Stir-fry Quinoa Salad Butternut Squash Mini Pizzas Mushroom Omelette Vegetable Skewers Curried Sweet Potato Black Bean Tacos... 30

3 WEEK 3 - Vegetarian Meal Plan & Recipes...31 Week 3 - Vegetarian Meal Plan Swap Vege for Vege...32 Week 3 - Recipes...33 Banana Omelette Power Shake Quick Start Shake Vegetable Stir-fry Quinoa Salad Sweet Potato Mini Pizzas Chickpea Burgers Mixed Bean Salad Hearty Vegetable Soup Vegetable Curry WEEK 4 - Vegetarian Meal Plan & Recipes...44 Week 4 - Vegetarian Meal Plan Swap Vege for Vege...45 Week 4 - Recipes...46 Easy Chia Seed Pudding Banana Omelette Power Shake Vegetable Stir-fry Quinoa Salad Butternut Squash Mini Pizzas Mushroom Omelette Vegetable Skewers Curried Sweet Potato Black Bean Tacos WEEK 5 - Vegetarian Meal Plan & Recipes...57 Week 5 - Vegetarian Meal Plan Swap Vege for Vege...58 Week 5 - Recipes...59 Almond Protein Shake Easy Black Bean Breakfast Bowl Simple Omelette Easy Chia Seed Pudding Tomato Basil Omelette Tasty Chia Seed Pudding Quick Start Shake... 66

4 Broccoli, Sweet Potato and Bean Salad Beetroot Salad Healthy Steamed Vegetables Spinach & Chickpea Salad Chakchouka Lentil Stir Fry Stuffed Tomatoes Healthy Vegetable Dish Huevos Rancheros WEEK 6 - Vegetarian Meal Plan & Recipes...76 Week 6 - Vegetarian Meal Plan Swap Vege for Vege...77 Week 6 - Recipes...78 Green Protein Shake Pear & Spinach Omelette Almond Butter Chia Shake Mushroom Omelette Matcha Chia Seed Pudding Crispy Fried Eggs Quick Start Shake Fennel Salad Veggie Avocado Toast Red Beans & Rice Red Lentil Soup Courgette Pasta with Sundried Tomatoes Beans & Spinach Tacos Quick Mexi Dish Spiced Carrot Soup With Celery Italian Rice Salad Vegetable Stir-fry Cauliflower Egg Fried Rice WEEK 7 - Vegetarian Meal Plan & Recipes...97 Week 7 - Vegetarian Meal Plan Swap Vege for Vege...98 Week 7 - Recipes...99 Almond Protein Shake Easy Black Bean Breakfast Bowl Simple Omelette Easy Chia Seed Pudding

5 Tomato Basil Omelette Tasty Chia Seed Pudding Quick Start Shake Broccoli, Sweet Potato and Bean Salad Beetroot Salad Healthy Steamed Vegetables Spinach & Chickpea Salad Chakchouka Lentil Stir Fry Stuffed Tomatoes Healthy Vegetable Dish Huevos Rancheros WEEK 8 - Vegetarian Meal Plan & Recipes Week 8 - Vegetarian Meal Plan Swap Vege for Vege Week 8 Recipes Green Protein Shake Pear & Spinach Omelette Almond Butter Chia Shake Mushroom Omelette Matcha Chia Seed Pudding Crispy Fried Eggs Quick Start Shake Fennel Salad Veggie Avocado Toast Red Beans & Rice Red Lentil Soup Courgette Pasta with Sundried Tomatoes Beans & Spinach Tacos Quick Mexi Dish Spiced Carrot Soup With Celery Italian Rice Salad Vegetable Stir-fry Cauliflower Egg Fried Rice

6 FAQs What if I don t like a certain food? You can swap veg for veg What if I have to go out for dinner? Stick to protein/veg/salad (no sauces) Can I have decaffeinated coffee? No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee Isn t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol? No, it isn t dangerous. Eggs do contain cholesterol, but have little to no impact on a person s blood cholesterol, so are safe to include regularly in your diet. What brand of Stock should I buy? Try to choose a stock with low salt, with an ingredients list containing recognizable foods. Avoid any products with food additives starting with E (eg. E321). Something to note - most chicken stocks are vegetarian-friendly and only flavoured to taste like chicken, but always check ingredients list as some brands do use the real thing. The Massel range of stocks are vegan/vegetarian-friendly.

7 WEEK 1 Vegetarian Meal Plan & Recipes

8 Week 1 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Power Shake Carrot sticks and hummus Tuesday 2 poached eggs, spinach & mushrooms Handful of blueberries and almonds Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil Extra portion from last night s tea Handful of mixed nuts Carrots & Hummus Vegetable stir fry: (make an extra portion) Quinoa salad (make an extra portion) 2-3 litres of bottled water, Green and Herbal teas 2-3 litres of bottled water, Green and Herbal teas Wednesday Banana omelette Handful of nuts Extra Portion from last night s tea Fruit salad: mango, melon and strawberries Sweet Potato Mini Pizzas with Salad (make an extra portion) 2-3 litres of bottled water, Green and Herbal teas Thursday Friday Banana, 2 Tbsp Probiotic Yogurt with seeds 2 Poached Eggs, Spinach & Mushrooms Boiled egg Carrot sticks and hummus Extra portion from last night s tea Extra portion from last night s tea Apple and hummus Handful of mixed nuts Chickpea burgers spinach, peppers, cucumber (make 3 extra) Mixed Bean Salad (make extra) 2-3 litres of bottled water, Green and Herbal teas 2-3 litres of bottled water, Green and Herbal teas Saturday Quick Start Shake Handful of blueberries and walnuts Extra portion from last night s tea Celery & Hummus Hearty Vegetable Soup 2-3 litres of bottled water, Green and Herbal teas Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds Apple and Hummus Roast vegetable medley (keep extra for lunch tomorrow) Carrots & Hummus Vegetable Curry 2-3 litres of bottled water, Green and Herbal teas

9 Week 1 Recipes Banana Omelette... 8 Power Shake... 9 Quick Start Shake Vegetable Stir-fry Quinoa Salad Sweet Potato Mini Pizzas Chickpea Burgers Mixed Bean Salad Hearty Vegetable Soup Vegetable Curry... 17

10 week 1 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top 10

11 week 1 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 11

12 week 1 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein powder ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 12

13 week 1 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover 4. Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. 5. Stir in the cashews. Remove from heat. And serve 13

14 week 1 Quinoa Salad SERVES 2 1 cup quinoa, cooked and cooled 2 tbsp sunflower seeds 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice 14

15 week 1 Sweet Potato Mini Pizzas SERVES 2 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a preheated oven at 200*C for minutes 15

16 week 1 Chickpea Burgers SERVES 2 3 cups chickpeas 1 4 cup ground almond 2 carrot 1 onion 3 garlic cloves 1 2 cup alfalfa sprouts 1 2 cup fresh coriander 2 eggs salt/pepper Squeeze of lemon 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Mash the chickpeas or use a food processor 2. Add the veggies and seasoning into the processor 3. Add the eggs and ground almond and mix 4. Shape the burgers into patties 5. Place on a baking tray in a preheated oven at 200*C for 20-25min flipping half way 6. Serve with salad 16

17 week 1 Mixed Bean Salad SERVES 1 Handful of Spinach Leaves Handful of Watercress, Handful of Rocket leaves Beetroot Cucumber Red pepper Avocado 1 can of Mixed Beans, rinsed and drained 1 tbsp. Organic Olive Oil 1. Mix all together and drizzle organic olive oil all over 17

18 week 1 Hearty Vegetable Soup SERVES 2 1 tsp coconut oil 3 cloves garlic roughly chopped 3 medium stalks celery roughly chopped 1 medium onion 2 small sweet potatoes ½ can brown lentils, rinsed and drained Cubed 2 medium carrots Cubed 1 medium courgette 4 cups gluten free chicken stock 1 medium red chilli finely sliced 3 tbsp. fresh coriander Freshly ground black pepper to taste 1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear 2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside 3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins 4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins 5. Stir in the blended onion mixture and season with black pepper 6. Reheat, Serve and top with the remaining fresh coriander 18

19 week 1 Vegetable Curry SERVES 2 1 onion 1 2 can coconut milk 1 tsp chilli powder 1 tsp paprika 1 garlic clove (crushed) 1 tsp ground cumin 1 tsp turmeric 1 tsp sea salt 1 tsp coriander 1 tbsp. coconut oil 4 medium chopped tomatoes ½ can chickpeas, rinsed and drained 3 small peppers 1 courgette 1 handful spinach 1. Add oil to the pan, and then add onion, courgette, peppers 2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes 3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes 4. Serve and sprinkle with coriander 19

20 WEEK 2 Vegetarian Meal Plan & Recipes

21 Week 2 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Easy Chia Seed Pudding Carrot sticks and hummus Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil Handful of mixed nuts Vegetable stir fry: (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds Handful of blueberries and almonds Extra portion from last night s tea 1 Egg Quinoa salad with steamed vegetables (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Apple and Handful of nuts Extra portion from last night s tea Carrot and Hummus Butternut Squash Mini Pizzas & Salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds 1 Boiled egg Extra portion from last night s tea Peppers and hummus Mushroom Omelette (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Friday Power Shake Carrot sticks and hummus Extra portion from last night s tea Coconut cubes Vegetable Skewers with Salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Saturday Banana Omelette Handful of blueberries and cashews Extra portion from last night s tea Handful of Mixed nuts Black bean tacos 2-3 litres of bottled water Green and Herbal teas Sunday Fruit Smoothie or previous breakfast of choice 1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow) Peppers and Hummus Curried Sweet Potato with Steamed Carrots & Broccoli 2-3 litres of bottled water Green and Herbal teas

22 Week 2 Recipes Easy Chia Seed Pudding Banana Omelette Power Shake Vegetable Stir-fry Quinoa Salad Butternut Squash Mini Pizzas Mushroom Omelette Vegetable Skewers Curried Sweet Potato Black Bean Tacos... 30

23 week 2 Easy Chia Seed Pudding SERVES 1 1 cup coconut milk 1 apple, cored 1/2 cup Chia Seeds 1/4 teaspoon cinnamon powder 1/2 teaspoon vanilla extract 1. Combine all ingredients in a blender, except chia seeds 2. Blend until smooth 3. Stir in chia seeds 4. Serve 23

24 week 2 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top 24

25 week 2 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 25

26 week 2 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover 4. Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. 5. Stir in the cashews. Remove from heat. And serve 26

27 week 2 Quinoa Salad SERVES 2 1 cup quinoa, cooked and cooled 2 tbsp sunflower seeds 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice 27

28 week 2 Butternut Squash Mini Pizzas SERVES 2 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a preheated oven at 200*C for minutes 28

29 week 2 Mushroom Omelette SERVES 1 1 cup chopped mushroom 3 whole eggs 2 tbsp. parsley 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften 2. While the mushrooms are warming, beat the 3 eggs in a bowl 3. Pour the eggs over the mushrooms 4. When the omelette is almost cooked sprinkle the parsley over the top 29

30 week 2 Vegetable Skewers SERVES 2 6 tbsp. soy sauce 2 tsp minced garlic 2 tbsp. honey 2 tablespoons white sesame seeds {optional} 2 peppers of your choice {red, orange, yellow, or green}, cut into 1-inch or larger pieces 1 courgette (zucchini) 1 cup Mushrooms 1/2 small red onion, cut into 1-inch or larger pieces 1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well 2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the 3. fridge as this will make the flavor last longer 4. On skewers thread the peppers, mushroom, courgette and onion. 5. Using the grill Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm 30

31 week 2 Curried Sweet Potato SERVES 2 1 medium onion 1 2 can coconut milk 2 cloves chopped garlic 1 chili pepper (de-seeded & diced) 1 tbsp. ginger 1 tsp ground cumin 1 2 tsp cinnamon 1 tsp sea salt 1 2 tsp turmeric 1 2 tsp coriander 1 tbsp. olive oil 1 tin chopped tomatoes 3 Sweet Potato peeled & diced 1 can lentils, rinsed and drained 2 cups spinach 1 cup peas 1. Blend onion, coconut milk, garlic, chili, ginger, 1 2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste 2. Heat the oil in a pan, add the paste and cook for 5-10 minutes 3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens 4. Mix in the lentils and spinach and cook for a further 5 minutes 5. Remove from the heat and add the mint before serving 31

32 week 2 Black Bean Tacos SERVES 4 8 corn tortillas 1 can (15-ounce) black beans 2 tsp. coconut oil 3/4 cup chopped onion 2 garlic cloves, minced 1 jalapeño pepper, minced 1/2 teaspoon oregano 1 tablespoon soy sauce 1 tablespoon dry sherry Avocado salsa & shredded romaine lettuce, to serve 1. Heat coconut oil in a skillet over medium heat 2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes 3. Stir in beans, soy sauce, and sherry and cook for 7 minutes 4. Season with salt and pepper 5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla 6. Top each with lettuce and avocado salsa 7. Serve 32

33 WEEK 3 Vegetarian Meal Plan & Recipes

34 Week 3 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Power Shake Carrot sticks and hummus Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil Handful of mixed nuts Vegetable stir fry: (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Tuesday 2 poached eggs, spinach & mushrooms Handful of blueberries and almonds Extra portion from last night s tea Carrots & Hummus Quinoa salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Handful of nuts Extra Portion from last night s tea Fruit salad: mango, melon and strawberries Sweet Potato Mini Pizzas with Salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds Boiled egg Extra portion from last night s tea Apple and hummus Chickpea burgers spinach, peppers, cucumber (make 3 extra) 2-3 litres of bottled water Green and Herbal teas Friday 2 Poached Eggs, Spinach & Mushrooms Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Mixed Bean Salad (make extra) 2-3 litres of bottled water Green and Herbal teas Saturday Quick Start Shake Handful of blueberries and walnuts Extra portion from last night s tea Celery & Hummus Hearty Vegetable Soup 2-3 litres of bottled water Green and Herbal teas Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds Apple and Hummus Roast vegetable medley (keep extra for lunch tomorrow) Carrots & Hummus Vegetable Curry 2-3 litres of bottled water Green and Herbal teas

35 Week 3 Recipes Banana Omelette Power Shake Quick Start Shake Vegetable Stir-fry Quinoa Salad Sweet Potato Mini Pizzas Chickpea Burgers Mixed Bean Salad Hearty Vegetable Soup Vegetable Curry... 43

36 week 3 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top 36

37 week 1 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 37

38 week 3 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein powder ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 38

39 week 3 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover 4. Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. 5. Stir in the cashews. Remove from heat. And serve 39

40 week 3 Quinoa Salad SERVES 2 1 cup quinoa, cooked and cooled 2 tbsp sunflower seeds 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice 40

41 week 3 Sweet Potato Mini Pizzas SERVES 2 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a preheated oven at 200*C for minutes 41

42 week 3 Chickpea Burgers SERVES 2 3 cups chickpeas 1 4 cup ground almond 2 carrot 1 onion 3 garlic cloves 1 2 cup alfalfa sprouts 1 2 cup fresh coriander 2 eggs salt/pepper Squeeze of lemon 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Mash the chickpeas or use a food processor 2. Add the veggies and seasoning into the processor 3. Add the eggs and ground almond and mix 4. Shape the burgers into patties 5. Place on a baking tray in a preheated oven at 200*C for 20-25min flipping half way 6. Serve with salad 42

43 week 3 Mixed Bean Salad SERVES 1 Handful of Spinach Leaves Handful of Watercress, Handful of Rocket leaves Beetroot Cucumber Red pepper Avocado 1 can of Mixed Beans, rinsed and drained 1 tbsp. Organic Olive Oil 1. Mix all together and drizzle organic olive oil all over 43

44 week 3 Hearty Vegetable Soup SERVES 2 1 tsp coconut oil 3 cloves garlic roughly chopped 3 medium stalks celery roughly chopped 1 medium onion 2 small sweet potatoes ½ can brown lentils, rinsed and drained Cubed 2 medium carrots Cubed 1 medium courgette 4 cups gluten free chicken stock 1 medium red chilli finely sliced 3 tbsp. fresh coriander Freshly ground black pepper to taste 1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear 2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside 3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins 4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins 5. Stir in the blended onion mixture and season with black pepper 6. Reheat, Serve and top with the remaining fresh coriander 44

45 week 3 Vegetable Curry SERVES 2 1 onion 1 2 can coconut milk 1 tsp chilli powder 1 tsp paprika 1 garlic clove (crushed) 1 tsp ground cumin 1 tsp turmeric 1 tsp sea salt 1 tsp coriander 1 tbsp. coconut oil 4 medium chopped tomatoes ½ can chickpeas, rinsed and drained 3 small peppers 1 courgette 1 handful spinach 1. Add oil to the pan, and then add onion, courgette, peppers 2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes 3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes 4. Serve and sprinkle with coriander 45

46 WEEK 4 Vegetarian Meal Plan & Recipes

47 Week 4 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Easy Chia Seed Pudding Carrot sticks and hummus Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil Handful of mixed nuts Vegetable stir fry: (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds Handful of blueberries and almonds Extra portion from last night s tea 1 Egg Quinoa salad with steamed vegetables (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Apple and Handful of nuts Extra portion from last night s tea Carrot and Hummus Butternut Squash Mini Pizzas & Salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds 1 Boiled egg Extra portion from last night s tea Peppers and hummus Mushroom Omelette (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Friday Power Shake Carrot sticks and hummus Extra portion from last night s tea Coconut cubes Vegetable Skewers with Salad (make an extra portion) 2-3 litres of bottled water Green and Herbal teas Saturday Banana Omelette Handful of blueberries and cashews Extra portion from last night s tea Handful of Mixed nuts Black bean tacos 2-3 litres of bottled water Green and Herbal teas Sunday Fruit Smoothie or previous breakfast of choice 1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow) Peppers and Hummus Curried Sweet Potato with Steamed Carrots & Broccoli 2-3 litres of bottled water Green and Herbal teas

48 Week 4 Recipes Easy Chia Seed Pudding Banana Omelette Power Shake Vegetable Stir-fry Quinoa Salad Butternut Squash Mini Pizzas Mushroom Omelette Vegetable Skewers Curried Sweet Potato Black Bean Tacos... 56

49 week 4 Easy Chia Seed Pudding SERVES 1 1 cup coconut milk 1 apple, cored 1/2 cup Chia Seeds 1/4 teaspoon cinnamon powder 1/2 teaspoon vanilla extract 1. Combine all ingredients in a blender, except chia seeds 2. Blend until smooth 3. Stir in chia seeds 4. Serve 49

50 week 4 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top 50

51 week 4 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 51

52 week 4 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover 4. Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. 5. Stir in the cashews. Remove from heat. And serve 52

53 week 4 Quinoa Salad SERVES 2 1 cup quinoa, cooked and cooled 2 tbsp sunflower seeds 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice 53

54 week 4 Butternut Squash Mini Pizzas SERVES 2 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a preheated oven at 200*C for minutes 54

55 week 4 Mushroom Omelette SERVES 1 1 cup chopped mushroom 3 whole eggs 2 tbsp. parsley 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften 2. While the mushrooms are warming, beat the 3 eggs in a bowl 3. Pour the eggs over the mushrooms 4. When the omelette is almost cooked sprinkle the parsley over the top 55

56 week 4 Vegetable Skewers SERVES 2 6 tbsp. soy sauce 2 tsp minced garlic 2 tbsp. honey 2 tablespoons white sesame seeds {optional} 2 peppers of your choice {red, orange, yellow, or green}, cut into 1-inch or larger pieces 1 courgette (zucchini) 1 cup Mushrooms 1/2 small red onion, cut into 1-inch or larger pieces 1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well 2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the 3. fridge as this will make the flavor last longer 4. On skewers thread the peppers, mushroom, courgette and onion. 5. Using the grill Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm 56

57 week 4 Curried Sweet Potato SERVES 2 1 medium onion 1 2 can coconut milk 2 cloves chopped garlic 1 chili pepper (de-seeded & diced) 1 tbsp. ginger 1 tsp ground cumin 1 2 tsp cinnamon 1 tsp sea salt 1 2 tsp turmeric 1 2 tsp coriander 1 tbsp. olive oil 1 tin chopped tomatoes 3 Sweet Potato peeled & diced 1 can lentils, rinsed and drained 2 cups spinach 1 cup peas 1. Blend onion, coconut milk, garlic, chili, ginger, 1 2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste 2. Heat the oil in a pan, add the paste and cook for 5-10 minutes 3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens 4. Mix in the lentils and spinach and cook for a further 5 minutes 5. Remove from the heat and add the mint before serving 57

58 week 4 Black Bean Tacos SERVES 4 8 corn tortillas 1 can (15-ounce) black beans 2 tsp. coconut oil 3/4 cup chopped onion 2 garlic cloves, minced 1 jalapeño pepper, minced 1/2 teaspoon oregano 1 tablespoon soy sauce 1 tablespoon dry sherry Avocado salsa & shredded romaine lettuce, to serve 1. Heat coconut oil in a skillet over medium heat 2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes 3. Stir in beans, soy sauce, and sherry and cook for 7 minutes 4. Season with salt and pepper 5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla 6. Top each with lettuce and avocado salsa 7. Serve 58

59 WEEK 5 Vegetarian Meal Plan & Recipes

60 Week 5 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Almond protein Shake Handful of Blueberries Broccoli, Sweet Potato and Bean Salad Handful of mixed nuts Healthy Steamed Vegetables 2-3 litres of bottled water Green and Herbal teas Tuesday Easy Black Bean Breakfast Bowl Handful of toasted almonds Extra portion from last night s tea 1 Apple Spinach & Chickpea Salad 2-3 litres of bottled water Green and Herbal teas Wednesday Simple Omelette Handful of nuts Extra Portion from last night s tea Handful of Cherries Lentil Stir Fry 2-3 litres of bottled water Green and Herbal teas Thursday Easy Chia Seed Pudding 1 Pear Extra portion from last night s tea Freshly Squeezed Orange Juice Chakchouka 2-3 litres of bottled water Green and Herbal teas Friday Tomato Basil Omelette Handful of Toasted Pumpkin Seeds Extra portion from last night s tea Handful Blueberries Stuffed Tomatoes 2-3 litres of bottled water Green and Herbal teas Saturday Tasty Chia Seed Pudding Freshly Squeezed Grapefruit Juice Extra portion from last night s tea Handful Toasted Cashews Healthy Vegetable Dish 2-3 litres of bottled water Green and Herbal teas Sunday Quick Start Shake 1 Apple Beetroot Salad Handful of Toasted Almonds Huevos Rancheros 2-3 litres of bottled water Green and Herbal teas

61 Week 5 Recipes Almond Protein Shake Easy Black Bean Breakfast Bowl Simple Omelette Easy Chia Seed Pudding Tomato Basil Omelette Tasty Chia Seed Pudding Quick Start Shake Broccoli, Sweet Potato and Bean Salad Beetroot Salad Healthy Steamed Vegetables Spinach & Chickpea Salad Chakchouka Lentil Stir Fry Stuffed Tomatoes Healthy Vegetable Dish Huevos Rancheros... 75

62 week 5 Almond Protein Shake SERVES 1 1/2 cup vanilla almond milk 2 tbsp. shredded coconut 2 tbsp. sliced almonds ½ banana 1 scoop chocolate protein powder 5 ice cubes 1. Combine all ingredients in a bender 2. Blend until very smooth. 3. Enjoy! 62

63 week 5 Easy Black Bean Breakfast Bowl SERVES 2 4 eggs, beaten 2 tbsp. coconut oil 1 can black beans, drained 1/4 cup salsa 1 avocado, sliced Pinch of salt & pepper 1. Heat coconut oil over medium heat 2. Stir in eggs and cook for about 5 minutes or until set 3. Microwave beans in a microwavesafe bowl for 1 minute 4. Divide the beans between two serving bowls 5. Top each with scrambled eggs, salsa and avocado 6. Season with salt and pepper and serve 63

64 week 5 Simple Omelette SERVES 1 1 tsp. butter 2 eggs 2 tbsp. almond milk Handful of spinach Pinch of sea salt and pepper Chopped fresh herbs (chives, basil and parsley) 1. In a bowl, whisk together all ingredients until well combined 2. Heat butter in a nonstick skillet over medium heat 3. Add egg mixture and cook for about 1 minute 4. Flip over to cook the other side until set 5. Serve 64

65 week 5 Easy Chia Seed Pudding SERVES 1 1 cup coconut milk 1 apple, cored 1/2 cup Chia Seeds 1/4 teaspoon cinnamon powder 1/2 teaspoon vanilla extract 1. Combine all ingredients in a blender, except chia seeds 2. Blend until smooth 3. Stir in chia seeds 4. Serve 65

66 week 5 Tomato Basil Omelette SERVES 1 2 large eggs 1 knob butter Handful cherry tomatoes, chopped 3 sprigs of basil Pinch of salt and pepper 1. In a bowl, whisk together eggs, tomatoes, basil, salt and pepper 2. Heat butter in a pan and add the egg mixture 3. Cook for about 1 minute and flip over using a spatula 4. Cook the other side for about 1 minute or until set 5. Serve 66

67 week 5 Tasty Chia Seed Pudding SERVES 2 2 cups unsweetened almond milk 6 tablespoons chia seeds 1/2 teaspoon vanilla extract Strawberries and blueberries, for topping 1. Mix all ingredients except berries in a mason jar 2. Let sit for 5 minutes and shake well to break up clumps of chia seeds 3. Refrigerate for at least 1 hours before serving 4. Serve topped with berries 5. Enjoy! 67

68 week 5 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein powder ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 68

69 week 5 Broccoli, Sweet Potato and Bean Salad SERVES 1 1 cup broccoli (Cut into small pieces) 1 cup sweet potato (peeled and diced) 1 handful green beans (diced) 1 clove garlic (minced) 5 cherry tomatoes 1 tsp garlic paste 1 handful of spinach leaves 1 tsp. coconut oil 1. With coconut oil, slightly grease a pan over medium heat 2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins 3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly 69

70 week 5 Beetroot Salad SERVES 1 10 walnuts 1 beetroot (peeled & sliced) 1 tbsp. cottage cheese 1 handful of spinach 1 cup pumpkin (peeled & diced) 1. Steam pumpkin until soft and tender 2. Add walnuts, sliced beetroot and spinach to a large bowl 3. Once cooked now add the pumpkin and mix them properly 4. Now spread cottage cheese to the top of the salad and enjoy! 70

71 week 5 Healthy Steamed Vegetables SERVES 4 2 cups chopped broccoli 2 red bell peppers, sliced in bite-sized lengths 1 cup courgettes, sliced into rounds 1 cup butternut squash, sliced into rounds 8 baby carrots, sliced into rounds garlic powder, to taste salt, to taste 1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils 2. Add the veggies into the steamer and season with salt and garlic powder 3. Cover and cook until the veggies are tender 4. Transfer to the bowl and serve 71

72 week 5 Spinach & Chickpea Salad SERVES 4 2 cups cooked chickpeas 2 cups four bean mix 1 cup cherry tomatoes, diced 2 cups of spinach 2 tsp olive oil 2 tsp. gluten-free mustard 1/2 tsp. sea salt 1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly 2. Season with salt 3. Enjoy! 72

73 week 5 Chakchouka SERVES 4 6 large ripe tomatoes, diced 1 green sweet pepper, sliced 1 red sweet pepper, sliced 2 large onion, sliced 4 cloves garlic, chopped 2 tsp. cumin 2 tsp. harissa Handful of herbs (bay leaves, thyme) 8 eggs 1. Heat coconut oil in a pan over medium heat 2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds 3. Stir in cumin, harissa, tomatoes, bay leaf and thyme 4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce 5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves 6. Serve hot 73

74 week 5 Lentil Stir Fry SERVES 4 2 tsp. coconut oil 2 diced carrot 2 diced sweet potato 2 cups diced green beans 1 cup almonds, sliced 3 cups canned lentils, rinsed and drained 8 dates, diced 1. Heat coconut oil in a pan over medium heat 2. Stir in carrots and sweet potato for about 5 minutes 3. Stir in green beans and stir until the mixture is golden brown 4. Stir in lentils and dates; cook until heated through 5. Serve on a plate 74

75 week 5 Stuffed Tomatoes SERVES 4 80g pine nuts 6 large tomatoes Pinch of basil Pinch of parsley 5 tablespoons chopped chives 2 springs of oregano 1 2 red pepper (diced) 10ml olive oil 1 4 clove of garlic Pinch of sea salt 1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup 2. Blend all the other ingredients except the oil with a hand blender 3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don t blend all of the oil) 4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve 75

76 week 5 Healthy Vegetable Dish SERVES 4 4 large courgettes, sliced into half-moons 400g tempeh, diced 4 medium tomatoes, diced 1 tbsp. coconut oil 2 tbsp. butter 2 tbsp. parmesan cheese, grated 1 tsp. basil 1 2 tsp. pepper 1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes 2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned 3. Add the Parmesan, pepper and basil 4. Stir to coat well 5. Serve warm. Enjoy! 76

77 week 5 Huevos Rancheros SERVES 4 2 onion, finely diced 2 small red chillis, finely diced 2 red pepper, chopped 2 cloves garlic, crushed 1 teaspoon cumin 2 cup chopped tomatoes 8 eggs 1. Heat coconut oil in a large saucepan over a medium heat 2. Sauté pepper and onion for 5 minutes or until tender 3. Add chili, garlic and cumin and cook for 1 minute 4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce 5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking 6. Serve the mixture over plates alongside sliced avocado and refried beans 77

78 WEEK 6 Vegetarian Meal Plan & Recipes

79 Week 6 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Green Protein Shake Handful of Blueberries Fennel Salad Handful of mixed nuts Red Lentil Soup 2-3 litres of bottled water, Green and Herbal teas Tuesday Pear & Spinach Omelette Handful of toasted almonds Extra portion from last night s tea 1 Apple Courgette pasta with sundried tomatoes 2-3 litres of bottled water, Green and Herbal teas Wednesday Almond Butter Chia Shake Handful of nuts Extra Portion from last night s tea Handful of Cherries Beans & Spinach Tacos 2-3 litres of bottled water Green and Herbal teas Thursday Mushroom Omelette 1 Pear Extra portion from last night s tea Freshly Squeezed Orange Juice Quick Mexi Dish 2-3 litres of bottled water, Green and Herbal teas Friday Matcha Chia Seed Pudding Handful of Toasted Pumpkin Seeds Extra portion from last night s tea Handful Blueberries Vegetable stir fry Cauliflower rice 2-3 litres of bottled water, Green and Herbal teas Saturday Crispy Fried Eggs Freshly Squeezed Grapefruit Juice Extra portion from last night s tea Handful Toasted Cashews Spiced Carrot Soup with Celery 2-3 litres of bottled water, Green and Herbal teas Sunday Quick Start Shake 1 Applve Veggie Avocado Toast Handful of Toasted Almonds Italian Rice Salad 2-3 litres of bottled water, Green and Herbal teas

80 Week 6 Recipes Green Protein Shake Pear & Spinach Omelette Almond Butter Chia Shake Mushroom Omelette Matcha Chia Seed Pudding Crispy Fried Eggs Quick Start Shake Fennel Salad Veggie Avocado Toast Red Beans & Rice Red Lentil Soup Courgette Pasta with Sundried Tomatoes Beans & Spinach Tacos Quick Mexi Dish Spiced Carrot Soup With Celery Italian Rice Salad Vegetable Stir-fry Cauliflower Egg Fried Rice... 96

81 week 6 Green Protein Shake SERVES 2 2 scoops vanilla protein powder 1 cup unsweetened almond milk 1 cup raw chopped kale 1 mini cucumber, chopped 1 small green apple, cored and chopped 1 teaspoon lemon juice 1. Blend all ingredients until smooth 2. Serve 81

82 week 6 Pear & Spinach Omelette SERVES 2 1 tsp. coconut oil 1 thinly diced pear 4 Eggs ½ cup spinach leaves 1. Grease a nonstick pan with coconut oil 2. In a bowl, whisk together all ingredients until well combined 3. Pour the egg mixture into the pan and cook for about 2 minutes 4. Flip it and cook the other side until set 5. Serve it hot 82

83 week 6 Almond Butter Chia Shake SERVES 1 1 tablespoon unsweetened almond butter 400ml unsweetened almond milk 1 large ripe banana 1 teaspoon raw cacao powder 1 tablespoon chia seeds 1. Combine all ingredients in a blender 2. Blend until very smooth 3. Enjoy! 83

84 week 6 Mushroom Omelette SERVES 1 2 large eggs 1 knob butter 3 mushrooms, chopped handful of spinach Pinch of salt and pepper 1. In a bowl, whisk together eggs, mushroom, salt and pepper 2. Heat butter in a pan and add the egg mixture 3. Cook for about 1 minute and flip over using a spatula 4. Cook the other side for about 1 minute or until set 5. Serve 84

85 week 6 Matcha Chia Seed Pudding SERVES 1 1/2 cup chia seeds 400ml almond milk 1/2 tsp. matcha powder Fruit, for topping 1. In a bowl, stir together almond milk and chia seeds until well blended 2. Stir in matcha powder 3. Serve topped with fruit 85

86 week 6 Crispy Fried Eggs SERVES 1 2 eggs 3 tablespoons coconut oil 1/8 tsp. sea salt 1/8 tsp. black pepper Serve with spinach or vegetables of choice 1. Heat coconut oil in a pan until shimmering 2. Break the eggs into the oil 3. Season with salt and pepper 4. Cook the eggs for about 2 minutes, basting the uncooked parts of the egg whites with hot oil until cooked and puffy 5. Transfer to a plate and serve 86

87 week 6 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein powder ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 87

88 week 6 Fennel Salad SERVES 4 12 fennel bulbs, steamed, thinly sliced 4 tablespoons fresh lemon juice 4 grapefruit, diced 4 tablespoon extra-virgin olive oil chopped mint or coriander 1 tablespoon pine nuts 1. Mix all the ingredients together in a bowl and chill. 2. Serve topped with pine nuts. 88

89 week 6 Veggie Avocado Toast SERVES 2 1 tablespoon coconut oil 4 spears asparagus, chopped ½ cup sliced peppers ½ red onion, sliced 2 tbsp. fresh lime juice sea salt and black pepper 1 avocado 2 eggs, fried 2 slices toasted gluten free bread 1. Heat coconut oil in a skillet and add asparagus, pepper, onion and seasoning 2. Sauté the veggies for 5 minutes and stir in lime juice 3. Cook for 2 minutes 4. Top toasted bread with mashed avocado and layer on sautéed veggies 5. Top with fried egg and serve 89

90 week 6 Red Beans & Rice SERVES 4 1 cup brown rice 3 cups cooked kidney beans 3 garlic cloves, minced 1/2 yellow onion, diced 1 cup diced celery 1 ½ cups chopped green pepper 1/2 tsp cayenne and red pepper flakes 1 tbsp. mixed herbs (bay leaf, sage and oregano) 1. Follow package instructions to cook rice until tender 2. Combine all ingredients, including rice, in a pan over medium heat and cook, covered, for about 30 minutes 90

91 week 6 Red Lentil Soup SERVES 4 4 cups vegetable broth 2 tablespoons minced garlic 1 cup chopped red onion 1 teaspoon paprika 1 teaspoon ground coriander ½ teaspoon ground pepper 1 can red lentils, rinsed and drained 1 1/2cups chopped carrots Fresh lemon juice Fresh coriander, chopped 1. Add vegetable stock to a saucepan and stir in garlic, onion, paprika, coriander and ground pepper; bring to a gentle boil 2. Boil for about 5 minutes and then add in lentils 3. Simmer for about 15 minutes and then add in chopped carrots 4. Cook, covered, for 15 minutes more or until lentils are tender 5. Serve in bowls garnished with fresh lemon and chopped coriander 6. Enjoy! 91

92 week 6 Courgette Pasta with Sundried Tomatoes SERVES courgette, shredded ¼ cup roasted unsalted almonds 1 cups tightly packed basil leaves 2 Tbsp. extra virgin olive oil 1 TB lemon juice ¼ cup sundried tomatoes Salt and pepper, to taste 1. With a spiralizer, mandolin, or peeler cut the courgette into long noodle shaped pieces and set aside. 2. In a blender, place all of the other ingredients except olive oil and sundried tomatoes and process for 5 seconds. 3. With machine running, drizzle in the olive oil until blended. 4. Place all ingredients (including courgette) in a bowl. 5. Stir in sundried tomatoes. 6. Toss and serve. 92

93 week 6 Beans & Spinach Tacos SERVES 4 2 tablespoons coconut oil 4 tablespoons canned kidney beans, rinsed ½ red onion, chopped 1 garlic clove, minced 1 bag fresh spinach 3 chopped tbsp. parsley 1 medium tomato, chopped ½ avocado, sliced Salt & pepper 4 corn tortillas 1. Heat coconut oil in a pan over medium heat 2. Add onion and garlic and sauté until tender 3. Stir in spinach and cook until wilted 4. Divide spinach among four corn tortillas 5. Top each tortilla with beans, sliced avocado, tomato and fresh parsley 6. Season with salt and pepper and serve 93

94 week 6 Quick Mexi Dish SERVES 4 1 ½ cups cooked brown rice 2 cups chopped spinach 1 cup cooked black beans 1 avocado, thinly sliced 4 tbsp. organic salsa 1. Cook rice in a pan of salted boiling water for about 30 minutes or until tender and all liquid is absorbed 2. Fluff the rice with a fork and set aside 3. Place spinach on serving plate and add cooked rice 4. Top with black beans, organic salsa and avocado 5. Serve 94

95 week 6 Spiced Carrot Soup With Celery SERVES 4 2 tbsp. coconut oil 2 sliced leeks 12 chopped carrots 12 sticks chopped celery 2 knobs of ginger 4 cups of water 1. Heat coconut oil in pan over medium heat 2. Stir in leek, carrot, celery and ginger 3. Sauté, stirring, for about 6-7 mins or until veggies are tender 4. Add water and cover; bring to boil 5. Lower heat and simmer, covered, for about minutes 6. Transfer to a food processor and process until smooth 7. Serve hot 95

96 week 6 Italian Rice Salad SERVES 4 2 cups vegetable stock 1 ½ cups brown rice 1 tbsp. basil, shredded 1 2 red pepper, diced 1 tsp. capers, rinsed 1 tbsp. black olives, chopped Handful of baby tomatoes 2 tbsp. extra-virgin olive oil 1 tbsp. red wine vinegar 1. Follow package instructions to cook rice in vegetable stock. Drain and let cool 2. Stir in the remaining ingredients, except olive oil and vinegar 3. In a small bowl, mix vinegar and olive oil; mix through the salad 4. Serve 96

97 week 6 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover 4. Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. 5. Stir in the cashews. Remove from heat. And serve 97

98 week 6 Cauliflower Egg Fried Rice SERVES 2 1/2 Cauliflower Grated (or use blender) 1tbp Organic Grass Fed Butter 1/2 Cup of Frozen Peas Pinch of rock salt 1 Egg 1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter 2. At the same time you can add the egg, peas and salt 3. Then fry the mixture until slightly golden. (8-10min) 98

99 WEEK 7 Vegetarian Meal Plan & Recipes

100 Week 7 Vegetarian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Almond protein Shake Handful of Blueberries Broccoli, Sweet Potato and Bean Salad Handful of mixed nuts Healthy Steamed Vegetables 2-3 litres of bottled water Green and Herbal teas Tuesday Easy Black Bean Breakfast Bowl Handful of toasted almonds Extra portion from last night s tea 1 Apple Spinach & Chickpea Salad 2-3 litres of bottled water Green and Herbal teas Wednesday Simple Omelette Handful of nuts Extra Portion from last night s tea Handful of Cherries Lentil Stir Fry 2-3 litres of bottled water Green and Herbal teas Thursday Easy Chia Seed Pudding 1 Pear Extra portion from last night s tea Freshly Squeezed Orange Juice Chakchouka 2-3 litres of bottled water Green and Herbal teas Friday Tomato Basil Omelette Handful of Toasted Pumpkin Seeds Extra portion from last night s tea Handful Blueberries Stuffed Tomatoes 2-3 litres of bottled water Green and Herbal teas Saturday Tasty Chia Seed Pudding Freshly Squeezed Grapefruit Juice Extra portion from last night s tea Handful Toasted Cashews Healthy Vegetable Dish 2-3 litres of bottled water Green and Herbal teas Sunday Quick Start Shake 1 Apple Beetroot Salad Handful of Toasted Almonds Huevos Rancheros 2-3 litres of bottled water Green and Herbal teas

101 Week 7 Recipes Almond Protein Shake Easy Black Bean Breakfast Bowl Simple Omelette Easy Chia Seed Pudding Tomato Basil Omelette Tasty Chia Seed Pudding Quick Start Shake Broccoli, Sweet Potato and Bean Salad Beetroot Salad Healthy Steamed Vegetables Spinach & Chickpea Salad Chakchouka Lentil Stir Fry Stuffed Tomatoes Healthy Vegetable Dish Huevos Rancheros

102 week 7 Almond Protein Shake SERVES 1 1/2 cup vanilla almond milk 2 tbsp. shredded coconut 2 tbsp. sliced almonds ½ banana 1 scoop chocolate protein powder 5 ice cubes 1. Combine all ingredients in a bender 2. Blend until very smooth. 3. Enjoy! 102

103 week 7 Easy Black Bean Breakfast Bowl SERVES 2 4 eggs, beaten 2 tbsp. coconut oil 1 can black beans, drained 1/4 cup salsa 1 avocado, sliced Pinch of salt & pepper 1. Heat coconut oil over medium heat 2. Stir in eggs and cook for about 5 minutes or until set 3. Microwave beans in a microwavesafe bowl for 1 minute 4. Divide the beans between two serving bowls 5. Top each with scrambled eggs, salsa and avocado 6. Season with salt and pepper and serve 103

104 week 7 Simple Omelette SERVES 1 1 tsp. butter 2 eggs 2 tbsp. almond milk Handful of spinach Pinch of sea salt and pepper Chopped fresh herbs (chives, basil and parsley) 1. In a bowl, whisk together all ingredients until well combined 2. Heat butter in a nonstick skillet over medium heat 3. Add egg mixture and cook for about 1 minute 4. Flip over to cook the other side until set 5. Serve 104

105 week 7 Easy Chia Seed Pudding SERVES 1 1 cup coconut milk 1 apple, cored 1/2 cup Chia Seeds 1/4 teaspoon cinnamon powder 1/2 teaspoon vanilla extract 1. Combine all ingredients in a blender, except chia seeds 2. Blend until smooth 3. Stir in chia seeds 4. Serve 105

106 week 7 Tomato Basil Omelette SERVES 1 2 large eggs 1 knob butter Handful cherry tomatoes, chopped 3 sprigs of basil Pinch of salt and pepper 1. In a bowl, whisk together eggs, tomatoes, basil, salt and pepper 2. Heat butter in a pan and add the egg mixture 3. Cook for about 1 minute and flip over using a spatula 4. Cook the other side for about 1 minute or until set 5. Serve 106

107 week 7 Tasty Chia Seed Pudding SERVES 2 2 cups unsweetened almond milk 6 tablespoons chia seeds 1/2 teaspoon vanilla extract Strawberries and blueberries, for topping 1. Mix all ingredients except berries in a mason jar 2. Let sit for 5 minutes and shake well to break up clumps of chia seeds 3. Refrigerate for at least 1 hours before serving 4. Serve topped with berries 5. Enjoy! 107

108 week 7 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein powder ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 108

109 week 7 Broccoli, Sweet Potato and Bean Salad SERVES 1 1 cup broccoli (Cut into small pieces) 1 cup sweet potato (peeled and diced) 1 handful green beans (diced) 1 clove garlic (minced) 5 cherry tomatoes 1 tsp garlic paste 1 handful of spinach leaves 1 tsp. coconut oil 1. With coconut oil, slightly grease a pan over medium heat 2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins 3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly 109

110 week 7 Beetroot Salad SERVES 1 10 walnuts 1 beetroot (peeled & sliced) 1 tbsp. cottage cheese 1 handful of spinach 1 cup pumpkin (peeled & diced) 1. Steam pumpkin until soft and tender 2. Add walnuts, sliced beetroot and spinach to a large bowl 3. Once cooked now add the pumpkin and mix them properly 4. Now spread cottage cheese to the top of the salad and enjoy! 110

111 week 7 Healthy Steamed Vegetables SERVES 4 2 cups chopped broccoli 2 red bell peppers, sliced in bite-sized lengths 1 cup courgettes, sliced into rounds 1 cup butternut squash, sliced into rounds 8 baby carrots, sliced into rounds garlic powder, to taste salt, to taste 1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils 2. Add the veggies into the steamer and season with salt and garlic powder 3. Cover and cook until the veggies are tender 4. Transfer to the bowl and serve 111

112 week 7 Spinach & Chickpea Salad SERVES 4 2 cups cooked chickpeas 2 cups four bean mix 1 cup cherry tomatoes, diced 2 cups of spinach 2 tsp olive oil 2 tsp. gluten-free mustard 1/2 tsp. sea salt 1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly 2. Season with salt 3. Enjoy! 112

113 week 7 Chakchouka SERVES 4 6 large ripe tomatoes, diced 1 green sweet pepper, sliced 1 red sweet pepper, sliced 2 large onion, sliced 4 cloves garlic, chopped 2 tsp. cumin 2 tsp. harissa Handful of herbs (bay leaves, thyme) 8 eggs 1. Heat coconut oil in a pan over medium heat 2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds 3. Stir in cumin, harissa, tomatoes, bay leaf and thyme 4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce 5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves 6. Serve hot 113

114 week 7 Lentil Stir Fry SERVES 4 2 tsp. coconut oil 2 diced carrot 2 diced sweet potato 2 cups diced green beans 1 cup almonds, sliced 3 cups canned lentils, rinsed and drained 8 dates, diced 1. Heat coconut oil in a pan over medium heat 2. Stir in carrots and sweet potato for about 5 minutes 3. Stir in green beans and stir until the mixture is golden brown 4. Stir in lentils and dates; cook until heated through 5. Serve on a plate 114

115 week 7 Stuffed Tomatoes SERVES 4 80g pine nuts 6 large tomatoes Pinch of basil Pinch of parsley 5 tablespoons chopped chives 2 springs of oregano 1 2 red pepper (diced) 10ml olive oil 1 4 clove of garlic Pinch of sea salt 1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup 2. Blend all the other ingredients except the oil with a hand blender 3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don t blend all of the oil) 4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve 115

116 week 7 Healthy Vegetable Dish SERVES 4 4 large courgettes, sliced into half-moons 400g tempeh, diced 4 medium tomatoes, diced 1 tbsp. coconut oil 2 tbsp. butter 2 tbsp. parmesan cheese, grated 1 tsp. basil 1 2 tsp. pepper 1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes 2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned 3. Add the Parmesan, pepper and basil 4. Stir to coat well 5. Serve warm. Enjoy! 116

117 week 7 Huevos Rancheros SERVES 4 2 onion, finely diced 2 small red chillis, finely diced 2 red pepper, chopped 2 cloves garlic, crushed 1 teaspoon cumin 2 cup chopped tomatoes 8 eggs 1. Heat coconut oil in a large saucepan over a medium heat 2. Sauté pepper and onion for 5 minutes or until tender 3. Add chili, garlic and cumin and cook for 1 minute 4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce 5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking 6. Serve the mixture over plates alongside sliced avocado and refried beans 117

118 WEEK 8 Vegetarian Meal Plan & Recipes

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