VEGETARIAN
Adopting a vegetarian diet can be a fantastic entry into experiencing better health. A vegetarian diet is associated with a higher consumption of fiber, folic acid, vitamins C and E, magnesium, unsaturated fat, and countless phytochemicals. This often results in vegetarians having lower cholesterol, being thinner, having lower blood pressure, and reduced risk of heart disease.
5 DAYS MEAL PLAN
BREAKFAST
Breakfast (322 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium banana, diced
• 1 Tbsp. chopped agushie (pumpkin seed)
Top oatmeal with banana, agushie and a pinch of cinnamon.
LUNCH
Lunch (337 calories)
Green salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
SNACK
Pineapple
DINNER
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 1 cup mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
BREAKFAST
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
LUNCH
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
SNACK
Clementine ​
LUNCH
• 1/3 of Spinach
2 boiled eggs
1/2 of an avocado
SNACK
1 apple
DINNER
Black bean soup with avocado ​
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2 medium yellow onions, chopped
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3 celery ribs, chopped fine
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1 large carrot, peeled and sliced into thin rounds
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6 garlic cloves, pressed or minced
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4 ½ teaspoons ground cumin
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½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)
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4 (15-ounce) cans of black beans, rinsed and drained
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¼ cup chopped fresh cilantro (optional)
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1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
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Sea salt and freshly ground black pepper, to taste
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diced avocado
BREAKFAST
Mango Smoothie
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2 Fresh Mangos
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1 cup (7oz/200g) Frozen Mango (optional, if you don’t have frozen mango, add an extra fresh mango)
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3 Frozen Bananas (10.5oz/300g) – (previously peeled, quartered and frozen for at least 12 hours).
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LUNCH
HUMMUS AVOCADO TOAST
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2 slices of toasted whole grain, sprouted or gluten-free bread
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2 Tablespoons garlic hummus
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1/2 avocado
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2 slices of red onion
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2 Tablespoons Manitoba Harvest Sriracha Toasted Hemp Seeds
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sprinkle of cayenne pepper (optional)
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cilantro, for garnish
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SNACK
Dark chocolate 1/2 bar with 5 almonds
DINNER
wild rice mushroom spinach stir fry
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2 cups baby bella mushrooms, sliced, one small container
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1 bag (8 oz) fresh spinach
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1/2 red bell pepper, sliced
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1/2 yellow bell pepper, sliced
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1/2 green bell pepper, sliced
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1 clove garlic, diced fine
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1/2 red onion, sliced
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1 teaspoon freshly ground ginger
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BREAKFAST
Quino muffin
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2 cups cooked quinoa
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4 eggs
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1 cup chopped fresh spinach leaves
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1 cup cherry tomatoes
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1 cup sliced mushrooms
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1 cup cubed zucchini
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3 tbsp greated parmesan cheese
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salt and pepper to taste
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Extravirgin olive oil to brush the tins
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LUNCH
Cherry tomatoes with mozzarella cheese
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2 tomatoes with 1/3 of a mozzarella
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basil leaves dripped with paper and olive oil
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SNACK
4 slices of watermelon
DINNER
Red red with boiled sweet plaintain
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1 cup dried Blackeye Peas.
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Water.
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1/2 teaspoon salt.
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1 medium onion.
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5 blended tomatoes
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1/3 cup red palm oil
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1/8 teaspoon ground red pepper.
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