Wellness Meal Plan
January 31 2019 01:26 AM
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Thursday
Breakfast: 2 Vegan Pancakes, 1/4 cup blackberries, 1 Tbsp. peanut butter
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: White Bean and Avocado Toast, 1 cup sliced cucumber
Snack: Smoothie - blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 1 serving Falafel Salad with Lemon Dressing

Friday
Breakfast: 1 serving Peanut Butter & Chia Berry Jam English Muffin
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: 4 cups White Bean and Veggie Salad
Snack: Mixed nuts, raisins and cranberries.
Dinner: Avocado salad with your choice of fruits and less starch vegetables.
Snack: 1 apple with 2tbsp natural peanut butter in warm water

Saturday
Breakfast: 1 serving Peanut Butter-Banana Toast
Snack: 2 Tbsp. pumpkin seeds (pepitas)
Lunch: 4 cups serving Green Salad with beet root.
Snack: 1 banana.
Dinner: 1 1/2 cups Roasted Cauliflower and Potato Curry Soup, 1/2 small whole-wheat pita, toasted and 1/3 cup hummus
Snack: 100g pineapple.

Sunday
Breakfast: 1/3 cup Quinoa and Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk
Snack: 1 small plum
Lunch: 1 1/2 cups Roasted Cauliflower and Potato Curry Soup, 1/2 small whole-wheat pita, toasted
Snack: 2 Tbsp. pumpkin seeds (pepitas)
Dinner: 1 serving Stuffed Sweet Potato with Hummus Dressing

Monday
Breakfast: 2 Vegan Pancakes, 1/4 cup blackberries and 1 Tbsp peanut butter
Lunch: 1 serving Veggie and Hummus Sandwich
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: One cup of quinoa mixed with a cup of raw red peppers and steamed broccoli.

Tuesday
Breakfast: Vegan English muffin with avocado slices and salt/pepper, coffee with coconut milk creamer
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: Curried tofu salad with Veganaise, black beans, celery, and red onion on a coconut paleo wrap.
Snack: 150g raw carrots and hummus.
Dinner: Salad with 2 cups spinach, 1/4 cup chopped bell peppers, 1/4 cup dry roasted chickpeas, sliced cherry tomatoes, and noodles. Dress with oil and vinegar.

Wednesday
Breakfast: One cup of coffee with soy milk, 2 slices of toast with almond butter, and fresh sliced fruit.
Snack: Smoothie – blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: A leafy green salad with mixed greens, cucumber, tomato, carrots, lentils, crispy chickpeas, avocado, oil, and vinegar dressing.
Snack: Mixed nuts and fruit bar.
Dinner: 1 serving Veggie and Hummus Sandwich along with Vegan thai cucumber salad.



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