W2 – vegetarian

MONDAY

Breakfast: Cinnamon and almond porridge 

  • 1/2 cup of oats
  • Water to desired consistency
  • 5 almonds
  • 1/2 tsp cinnamon
  • 1 scoop protein powder (optional)

Lunch: Greek salad

  • Handful cherry tomatoes
  • Handful olives
  • Lettuce
  • 1/4 red onion
  • 1/2 cucumber
  • 1/4 cup feta cheese

Dinner: Black bean stuffed sweet potatoes

  • 2 sweet potatoes
  • 1 tbsp plain greek yogurt
  • 1 tsp lime juice
  • 1/4 medium red onion
  • 1 tsp oil
  • 1/4 tsp garlic powder
  • 1/4 tsp of cumin
  • 1/4 teaspoon of chili powder
  • 1/2 can of black beans, drained

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

TUESDAY

Breakfast: Super green smoothie

  • 1½ cup (360 ml) water
  • 1 cup spinach
  • 2 stalks celery
  • 1 apple
  • 1 pear
  • ½ lemon

Lunch: Three bean soup 

  • 1/2 can kidney beans
  • 1/2 can pinto beans
  • 1/2 can white beans
  • 1 can chopped tomato
  • 1 large green pepper chopped
  • 1 celery stalks, chopped
  • 1 carrot, chopped
  • 1/2 yellow onion, chopped
  • 1-2 garlic cloves, minced

METHOD: Add olive oil to a large pan and heat over medium heat. Add in garlic and onion. Cook for 3-5 minutes until tender. Add in the green bell pepper,celery, and carrots and cook for another 2 minutes.

Add the remaining ingredients and bring the mixture to a boil. Reduce heat, cover, and allow the mixture to simmer for 20 minutes.

Dinner: Roasted veg & lentil one-pot

  • Any veggies suitable for roasting
  • 2 garlic cloves, bashed in their skins
  • 1 tbsp olive oil
  • 1/2 tsp smoked paprika
  • 1/4 cup lentils
  • Parsley, roughly chopped (optional)

METHOD: Heat grill to high. Put the sausages in a large roasting tin and grill for 8-10 mins until browning, then switch the oven on to 200C/180C fan/gas 6. Remove the tin from the oven and add the vegetables and garlic, then drizzle over the oil and toss in the paprika and some seasoning.

Roast for 30-35 mins more until the sausages and veg are mostly tender, then stir through the lentils and vinegar. Return to the oven for 5 mins until everything is heated through. Squeeze the garlic cloves out of their skins and stir the garlic into the lentils, then season to taste, stir through the parsley and serve.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

WEDNESDAY

Breakfast: Cinnamon and almond porridge

Lunch: Three bean soup (from yesterday)

Dinner: Mushroom risotto

  • 50g brown rice
  • 8 mushrooms
  • 1/2 cup chopped cauliflower
  • 125ml unsweetened oat or rice milk
  • 1 tsp lemon juice
  • 1 tsp garlic powder
  • 1 tsp onion powder

METHOD: Cook the rice according to package directions. Use vegetable broth instead of water for a more intense flavor.

Line a baking tray. Slice the mushrooms, place them onto the baking tray and bake them for about 15 or 20 minutes or until golden brown. Cook the cauliflower and the milk in a saucepan until the cauliflower is soft (5-7 minutes).

Place the cauliflower and the milk in a blender with the rest of the sauce ingredients (lemon juice, garlic powder, onion powder) and blend until smooth.

Mix the sauce with the rice and cook for about 2 minutes. Serve with the baked mushrooms and some chopped parsley on top (optional).

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

THURSDAY

Breakfast: Super green smoothie

Lunch: Greek salad

Dinner: Lo mein

  • Add protein source: tofu, cashew nuts etc
  • 2 tablespoons soy sauce
  • 1 teaspoon vegetable oil
  • 1 noodle nest
  • 3 green onions, chopped
  • 1 cup carrot,
  • 1 red bell peppers
  • 1 cup cabbage or bok choy
  • 1 cup mushrooms
  • 1 cup broccoli

METHOD: Cook the noodles according to package directions. Drain and set aside.

Heat the oil in a large wok or pan. Add the green onions and vegetables to the hot pan. Stir fry until fork-tender, about 5 minutes. Add to cooked noodles and soy sauce – toss around in the hot pan to combine.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

FRIDAY

Breakfast: Cinnamon and almond porridge

Lunch: Salad of choice

  • Protein source: beans/egg etc
  • Veggies of choice
  • Carb source (if needed): quinoa, couscous, beans, rice or sweet potato

Dinner: Spanish  rice 

  • 1 tsp olive oil
  • 1/4 medium onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced or pressed
  • 1/4 cup brown rice, rinsed
  • 1/4 tablespoon paprika
  • 1 cup stock
  • 1 can tomato
  • Handful olives
  • salt and pepper to taste

METHOD: Heat oil over medium heat.  Add onion, red pepper and garlic and cook for a few minutes until they slightly soften.

Add the rice and stir to combine. Cook for 1-2 minutes. Mix in the paprika and continue to cook for another minute. Add stock and tomato sauce and bring to a boil. Turn down the heat to low. Cover the pan and cook for 25 minutes until the rice is fully cooked. Add salt and pepper to taste, and toss with olives.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

SATURDAY

Breakfast: Omelette of choice

  • 2 eggs
  • 1 cup spinach
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Your choice (think about using foods from the ‘good’ list!)

Dinner: Spanish chicken and rice (from yesterday)

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

SUNDAY

Breakfast: Omelette

Lunch: Your choice (think about using foods from the ‘good’ list!)

Dinner: Tomato and chickpea curry

  • 1 tbsp olive oil
  • 1/2 onion
  • 2 garlic cloves, crushed
  • 1 tsp garam masala & turmeric
  • 1 tsp ground coriander
  • 1 can plum tomatoes
  • 1 can coconut milk
  • 1 can chickpeas
  • 2 large tomatoes
  • 1/4 cup brown rice

METHOD: Heat 1 tbsp olive oil in a large pan and add finely sliced onion. Cook until softened, about 10 mins. Add 2 crushed garlic cloves, 1 tsp garam masala, 1 tsp turmeric and 1 tsp ground coriander, then stir to combine. Cook for 1-2 mins, then pour in can of plum tomatoes.

Pour in coconut milk and season. Bring to the boil and simmer for a further 10-15 mins until the sauce has thickened.

Tip in a drained and rinsed  can of chickpeas and 2 quartered large tomatoes, and warm through. Scatter over roughly chopped coriander from ½ small pack and serve with rice.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios