Activ8 Vegetarian Nutrition Guide Week 5
| Day | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Apple Pie Bircher Oats | 1/2 cup natural yoghurt, 1/2 cup fresh fruit with 2 tbs nuts & 1 boiled egg | Capsicum & feta omelette | Sweet toast, plus 1/2 cup natural yoghurt or 1 egg | Basic porridge | Savoury toast | Mushroom & Spinach Omelette |
| Morning Tea | 15 almonds | 1 apple sliced with 1 tbs nut butter | 1 piece fruit & 10 almonds | 10 cashews & 1/2 cup berries or grapes | 1/4 avocado on 2 rice thins or ryvitas | 1 carrot with 2 tbs hummus | 30g trail mix |
| Lunch | 1/2 cup quinoa, 1 egg, mixed salad & 1 tbs nuts or seeds | 1/2 cup roast sweet potato, 1/2 cup chickpeas, diced tomato, mixed salads | Avocado, bean & corn salad with mixed greens & balsamic vinegar | Spicy chickpeas with mixed salad, roast pumpkin & 2 tbs chopped walnuts | Leftover frittata | 1/2 cup quinoa, 1/2 cup chickpeas, broccoli, chopped capsicum, 30g fetta & olive oil | 1 pita or mountain bread with salad |
| Afternoon Tea | Oaty choc coconut balls | Handful mixed nuts | Celery sticks with hummus | 1/4 avocado & sliced tomato on 1/2 wholemeal pita or 2 ryvitas | Carrots, 2 tbs hummus & 10 almonds | 5 cashews & 1 banana | Natural yoghurt with flax seeds or LSA & 1/2 cup berries |
| Dinner | Marinated tofu stir fry | Healthy caeser salad | Grilled tofu or tempeh, 1/2 cup rice & broccoli | Veggie frittata with mixed steam veggies | Vegetarian nachos | Barley pilaf with mixed veggies & tofu or egg | Ginger stir fry |
Don’t forget to refer to your Vegetarian Shopping List to ensure you have all the ingredients to make these delectable meals!
If you’d like a traditional protein option, consider our Nutrition Guide Week 5 which includes meat and fish.