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 |
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| Breakfast: Apple & cinnamon oats 1 cup high-fibre bran cereal and 2/3 cup low-fat or soya milk 1 banana 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 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 |
Day 2 |
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| Breakfast: 2/3 cup Bokomo Swiss Muesli and 2/3 cup plain low-fat or soya yoghurt2 slices pawpaw Mid-morning: 2 wholewheat crackers with Marmite and sliced cucumber |
Lunch: Bean soup (150 g butter or kidney beans and vegetables) with 2 slices of rye bread, toasted, and thinly spread with “lite” margarine. Mid-afternoon:3 prunes |
Supper: - 200 g lentil bake (150 g lentils)roasted vegetables — mushrooms, - baby marrow, butternut and carrot and 1/2 (70 g) sweet potato - green salad with oil-free dressing |
Day 3 |
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| Breakfast: - 2 slices health or rye bread, toasted, with 1/4 container low-fat chunky cottage cheese and sliced tomato - 10 strawberries Mid-morning1 apple |
Lunch: Greek salad: 80 g (1 round) of feta cheese, cut into a variety of salad ingredients and served with 1 wholewheat pita bread dressing: 1 t olive oil with lemon juice and herbs Mid-afternoon:1 pear |
Supper Vegetable nut casserole (70 g nuts) 140 g (1 small) corn on the cob steamed broccoli florets and grilled peppers and brinjals |
Day 4 |
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| Breakfast: 2/3 cup Nature’s Source Lite muesli and 2/3 cup low-fat or fat-free fruit or soya yoghurt 1 pear, sliced Mid-morning:1/2 cup oven-baked pretzels |
Lunch: Sandwich and side salad: 80 g hummus on 2 slices of health or rye bread toast, with rosa tomatoes, baby carrots, cucumber sticks and 1/2 sliced avocado pear Mid-afternoon: 2 wholewheat crackers with thin spread of smooth cottage cheese |
Supper: Bean and butternut curry (150 g beans) with 1/2 cup cooked basmatic rice, served with a green bean, onion and mushroom stir-fry, and a tomato salad |
Day 5 |
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| Breakfast: 1 cup high-fibre bran cereal and 2/3 cup low-fat or soya milk 1 cup fruit salad Mid-morning: 5 dried mango strips |
Lunch: Chickpea and corn salad: 150 g chickpeas mixed with a variety of salad ingredients, including 1/2 cup canned corn kernels. Dressing: 2 t olive oil mixed with lemon juice and herbs Mid-afternoon: 2 plums |
Supper: Tofu stir-fry: 90 g tofu stir-fried with 1/2 cup of cooked Chinese noodles and a variety of stir-fry vegetables |
Day 6 |
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| Breakfast: 2/3 cup muesli and 2/3 cup low-fat or soya milk 2 slices of pawpaw Mid-morning:1 low-GI rusk |
Lunch: Restaurant meal – open sandwich: half a ciabatta bread with 60 g sliced mozzarella cheese, a variety of roasted vegetables and 1/2 small avocado pear. Mid-afternoon:1 1/2 cup popcorn, popped |
Supper: 2 soya patties(140 g), grilled and served with tomato and onion sauce, 3 baby potatoes, boiled in skin sauted spinach and baked butternut |
Day 7 |
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| Breakfast: 2 slices of health or rye bread, toasted 1/3 cup baked beans grilled tomato and mushrooms 1 cup of fresh fruit salad Mid-morning: 1 banana |
Lunch: Lentil and barley soup: 150 g lentils, 1 cup cooked barley and soup vegetables Mid-afternoon:2 dried figs |
Supper: 80 g ricotta cheese served on 1 small baked potato, with 1 T basil pesto 1 beetroot and carrot salad |
Please help.
how do i make the soya bean stroganoff ? i cant find the recipe
hi ,
just read the plan and have printed it out want to try it immediately will let you know how it goes i feel positive already cause am really a meat person but want to change my habits tis year lets see how it goes ,
thank u for the plan