Use our seven-day eating plan, designed by dietitian Ria Catsicas, to get the most out of your veggie lifestyle. Each delicious, easy-to-follow menu provides you with 56 g protein per day.
NOTES:
- Have a maximum of 5 fats per day. One monounsaturated fat = 1 t olive oil, 5 olives, 1/2 avocado pear, 1 canola oil or 1 t canola margarine
- An additional 2/3 cup low-fat milk is allocated for tea and coffee (don’t have more than 3 cups per day)
- Aim to drink 6-8 glasses of water daily
- 3 t sugar is allocated per day for cooking or beverages
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| Breakfast | Apple & cinnamon oats 1 cup high-fibre bran cereal and 2/3 cup low-fat or soya milk 1 banana |
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| Mid-morning | handful of raisins | |||||
| Lunch | green salad with a variety of ingredients such as tomatoes and pepper 60 g (5 chunks) mozzarella cheese 1 cup cooked durum wheat penne pasta dressing: 2 t olive oil with lemon juice and herbs |
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| Mid-afternoon | 2 naartjies | |||||
| Supper | 2 90 g (1/2 cup) soya bean stroganoff served with 70 g (1/2 cup) cooked brown and wild rice and peas, baby carrots and gem squash | |||||
| Drinks | 3 cups tea/coffee 6 glasses of water herbal and Rooibos tea |
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