Vegetarian meal plan

This information is not intended to replace medical advice received from your doctor or dietitian. For more information or should you require individual advice please contact your doctor or dietitian, or go to www.adsa.org.za to locate a dietitian in your area.

  1. MONDAY

    Breakfast: 1/2 avocados filled with 2 scrambled eggs

    Mid-Morning Snack: 1 fresh seasonal fruit

    Lunch: Ready prepared quinoa & millet caprese with basil cream & roasted veggies

    Afternoon Snack: 30 g raw almonds & raisins

    Dinner: Spicy red lentils & crisp tofu

  2. TUESDAY

    Breakfast: Traditional Birchers Muesli

    Morning Snack: 1 Boiled free range egg

    Lunch: Ready Prepared Grain and Lentil Salad

    Afternoon Snack: 1 fresh seasonal fruit

    Dinner: Spicy Mexican red kidney bean soup with chunky guacamole

  3. WEDNESDAY

    Breakfast: Breakfast Smoothie (1 banana, 1/2 C strawberries, 1/2 C soya milk, 2 tsp seed mix, 1 Tbsp cashews) 

    Mid-Morning Snack: Chef style baby carrots with hummus

    Lunch: Gingered sweet potato soup with soya cashews

    Afternoon Snack: 40 g Pecan, Raisin & Apple Snack

    Dinner: Baked brinjal tomato rice

  4. THURSDAY

    Breakfast: Cinnamon and milk quinoa

    Mid-Morning Snack: 30 g raw cashew nuts

    Lunch: Spicy Poached eggs with pepper brinjal and tomato

    Afternoon Snack: Baby vegetables with zesty guacomole

    Dinner: Ready Prepared Lentil Cottage Pie

  5. FRIDAY

    Breakfast: Raspberry and Ricotta Whip

    Mid-Morning Snack: 40 g Almond, Apricot & Blueberry mix

    Lunch: Quinoa patties with lime yoghurt dipping sauce

    Afternoon Snack: 1 Boiled free range egg

    Dinner: Vegetarian patties with grilled vegetables, avocado and ginger peppedew relish

  6. SATURDAY

    Breakfast: Omelette with Spring Greens

    Mid-Morning Snack: Low fat Bulgarian yoghurt with vanilla sugar pumpkin seeds

    Lunch: Peanut and Vegetable Rice-paper Wraps

    Afternoon Snack: Chutney mini rice cakes

    Dinner: Chickpea and Cashew Curry

  7. SUNDAY

    Breakfast: Poached Breakfast Pear with Honey and Yoghurt

    Mid-Morning Snack: 30 g raw almonds

    Lunch: Vegetarian Braai Wraps

    Afternoon Snack: Air popped popcorn

    Dinner: Butternut, sweet potato and coconut pot pies