Vegetarian meal plan average carbs per day – 25g

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Smoothie made with Combine 200ml 200ml unsweetened 2 eggs scrambled with 115g Greek yoghurt, 115g full fat Greek Omelette made with 2 unsweetened almond 115g cottage cheese soya milk, 90 tofu 80g sautéed spinach, stir in 1 tbsp almond yoghurt with 30g fresh eggs, ½ sliced avocado milk with 2 tbsp with 30g almonds & and 100g frozen ½ small chopped butter and top with Breakfast raspberries & 30g cheese almond butter & 30g blueberries strawberries. Blend onion and 30g cheese 30g blueberries icecubes well.

½ avocado mashed Atkins Chocolate 30g cubed cheese 30g cubed cheese 1 hard boiled egg into guacamole and 1 hard boiled egg 10 olives Ready to Drink shake and 30g walnuts Snack use 1 celery stick to dip

Salad made with 1 2 vegetarian burgers tomato, 1 sliced spring 100g grilled tofu with 85g tempeh sautéed 1 vegetarian burger Salad made with 5 topped with 2 slices onion, 50g cucumber, 2 tbsp hummus. Serve with 8 button topped with ½ sliced cherry tomatoes, 45g cheese. Serve with 50g rocket leaves and Cream of Cauliflower with 50g romaine, 50g mushrooms, ½ avocado, 1 small sliced chickpeas, 50g feta 200g mixed salad ½ avocado. Top with soup (see recipe) sliced red pepper, 1 chopped onion & 100g tomato & serve with cheese, 1 tbsp fresh Lunch leaves, 10 black olives 100g grilled halloumi. spring onion drizzled spinach. Drizzle with large mixed salad basil. Drizzle with extra and drizzle with olive Drizzle with 1 tbsp with 1 tbsp olive oil soya sauce drizzled with olive oil virgin olive oil oil olive oil

50g honeydew melon 100g Greek yoghurt 2 celery sticks filled 10 green or 40g edamame 30g pistachios Atkins Ready to drink & 50g full fat Greek topped with 60g with 1 tbsp sugar free black olives (soya beans) or cashews shake Snack yoghurt hazelnuts peanut butter

115g grilled aubergine marinated in 2 tbsp 100g tofu hot dog soya sauce and with 60g cauliflower, 2 hard boiled eggs 2 Quorn unbreaded 175g Quorn chicken grilled to your liking. Stir-fry with tofu (see steamed then mashed with 100g mixed salad, cutlets. Serve with 6 breast, grilled. Serve Serve with 60g recipe) Follow with with 40g grated 1 tomato, 60g feta asparagus spears and with 6 asparagus Broccoli Egg Foo mashed cauliflower 115g natural whole cheese. Serve with cheese, 5 black olives salad of 100g mixed spears, 85g steamed Yung (see recipe) topped with 30g Dinner milk yoghurt, stir in 1 mixed greens, sliced and olive oil. Follow salad greens, 50g pak choi and 50g grated cheese & 50g tbsp ground flaxseeds cucumber salad with Atkins ready to shredded cabbage & 1 cooked lentils broccoli. Follow with drizzled with 1 tbsp drink shake tbsp mayonnaise 100g Greek yoghurt olive oil topped with 35g sweet cherries Recipes

Cream of Cauliflower Soup serves 4

3 tablespoons butter 1 onion 4 stalks celery 1 litre vegetable stock 600 gram cauliflower 120ml creme fraiche Salt and pepper to taste

Melt 3 tbsp butter over low heat and sauté 1 chopped onion and 2 chopped celery stalks until softened. Add 800ml Broccoli Egg Foo Yung vegetable stock and 600g cauliflower, chopped and simmer serves 2 until cauliflower is tender. Transfer into a blender, in batches, and add ¼ tsp xanthan 3 tbsp oil Tofu Stir-fry gum (if preferred) and puree the ingredients. Pour the 1 chopped onion serves 1 mixture into the pan, stir in 100ml single cream and add salt 400g chopped cabbage & pepper to taste. 5 eggs 100g hard tofu 1 tbsp soya sauce ½ red pepper 2 tbsp sesame oil 5 mushrooms 1 tsp Chinese 5 spice ½ small onion 1 tsp garlic powder 2 tbsp soya sauce 200g beansprouts 50g beansprouts 100g broccoli

Cube 100g tofu (hard), sliced ½ red pepper and 5 Add 2 tbsp oil to a wok or frying pan and cook 1 chopped mushrooms and ½ small onion. Stir-fry for a few minutes onion & 400g chopped cabbage, until tender. Whisk 5 eggs then add 2 tbsp soya sauce & 50g beansprouts. in a bowl and mix in 1 tbsp soya sauce, 2 tbsp sesame oil, 1 tsp Chinese five spice & 1 tsp garlic powder. Add in onion & cabbage, then add 200g beansprouts & 100g chopped broccoli. Add 1 tbsp oil. Cook for 3 minutes then flip over and cook another 3 minutes. Ingredients

Shopping List Handy to have around the house Notes

Monday Tuesday Mixed salad leaves Raspberries Celery Atkins snacks (specify) Tomato Vegetable broth Cucumber Xanthan gum Butter Rocket Double cream Parsley & other herbs Avocado Honeydew Melon Selection of foundation vegetables Halloumi Tofu hot dogs Tofu Cheese Beansprouts Garlic

Wednesday Thursday Chilli Peppers Unsweetened almond Tofu Ground flaxseeds milk Strawberries Splenda Almond butter Unsweetened soya milk Vegetarian burgers Walnuts Cinnamon & other spices Black olives Hummus Mustard Hazelnuts Peanut butter Olive oil Quorn chicken breast Feta Asparagus Atkins shake Soya sauce Pak Choi olives Lentils Onion, peppers, mushrooms and a variety of Friday Saturday vegetables Spinach Cottage cheese Celery Almonds Avocado Tempeh Blueberries Greek yoghurt Butter mushrooms Vegetarian burger Full fat mayonnaise Edamame (soya beans) Pistachios Beansprouts Aubergine Sweet Cherries Sunday Almond butter Quorn unbreaded Blueberries cutlets Chickpeas Asparagus Feta Cheese Cabbage Atkins shake Melon