Month 1 – Example Meal Plan

Example Meal Plans

Animal Protein (Meat) Diet


Breakfast

1 x wholegrain toast
1 poached egg
1tsp spread
1 banana
Coffee or tea with 30ml low fat milk


Morning Snack

30g nuts
1 low-fat yoghurt


Lunch

1 pita filled with
50g lean meat (half a deck of cards size)
lettuce
1 tomato
8 slices cucumber
20g beetroot
1T hummus
1 piece of fruit
Coffee or tea with 30ml low fat milk


Afternoon Snack

1 x grain bread
1 T peanut butter


Dinner

85g baked salmon (deck of cards size)
2 c salad (eg lettuce, tomato, cucumber, carrot, beetroot, )
1T low fat dressing


Snack

1 low-fat yoghurt 125g
2c plain popcorn

NutriTional Profile kcal/g
Calories 1780

Vegetarian Diet example meal plan


Breakfast

30g oats cooked (1/2 cup)
1/2C almond milk
1 banana
1 x wholegrain toast
tea/coffee 30ml almond milk
1T avocado


Morning Snack

125ml low fat yoghurt (dairy free if vegan)
2T nuts & seeds


Lunch

Vegetable Fried Rice
2 C veges
1C Brown Rice
1T Olive Oil
Ginger & garlic
1T nutritional yeast


Afternoon Snack

Smoothie 1C almond milk
125g mixed berries (1/2 cup)
1T chia seeds


Dinner

2c Lentil & Sweet Potato Curry
Cooked with low salt vegetable stock
1C spinach
curry, garlic, onion, garam masala, tumeric


Snack

1c popcorn - air popped

Nutritional Profile kcal/g
Calories 1808