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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 (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 apple, diced
• 1 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

BREAKFAST

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.

LUNCH 

Pineapple

SNACK

• 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

DINNER

• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

BREAKFAST


• 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.

LUNCH 

Clementine 

SNACK

BREAKFAST


• 1/3 of Spinach 

 2 boiled eggs

 1/2 of an avocado 

LUNCH 

1 apple 

SNACK

Black bean soup with avocado 

  • 2 medium yellow onions, chopped

  • 3 celery ribs, chopped fine

  • 1 large carrot, peeled and sliced into thin rounds

  • 6 garlic cloves, pressed or minced

  • 4 ½ teaspoons ground cumin

  • ½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)

  • 4 (15-ounce) cans of black beans, rinsed and drained

  • ¼ cup chopped fresh cilantro (optional)

  • 1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice

  • Sea salt and freshly ground black pepper, to taste

  • diced avocado

DINNER

      Mango Smoothie 

  • 2 Fresh Mangos

  • 1 cup (7oz/200g) Frozen Mango (optional, if you don’t have frozen mango, add an extra fresh mango)

  • 3 Frozen Bananas (10.5oz/300g) – (previously peeled, quartered and frozen for at least 12 hours).

BREAKFAST


HUMMUS AVOCADO TOAST

  • 2 slices of toasted whole grain, sprouted or gluten-free bread

  • 2 Tablespoons garlic hummus

  • 1/2 avocado

  • 2 slices of red onion

  • 2 Tablespoons Manitoba Harvest Sriracha Toasted Hemp Seeds

  • sprinkle of cayenne pepper (optional)

  • cilantro, for garnish

LUNCH 

Dark chocolate 1/2 bar with 5 almonds

SNACK

wild rice mushroom spinach stir fry  

 

  • 2 cups baby bella mushrooms, sliced, one small container

  • 1 bag (8 oz) fresh spinach

  • 1/2 red bell pepper, sliced

  • 1/2 yellow bell pepper, sliced

  • 1/2 green bell pepper, sliced

  • 1 clove garlic, diced fine

  • 1/2 red onion, sliced

  • 1 teaspoon freshly ground ginger

 

DINNER

Quino muffin 

  • 2 cups cooked quinoa 

  • 4 eggs

  • 1 cup chopped fresh spinach leaves

  • 1 cup cherry tomatoes

  • 1 cup sliced mushrooms

  • 1 cup cubed zucchini

  • 3 tbsp greated parmesan cheese

  • salt and pepper to taste

  • Extravirgin olive oil to brush the tins

BREAKFAST


Cherry tomatoes with mozzarella cheese

  • 2 tomatoes with 1/3 of a mozzarella 

  • basil leaves dripped with paper and olive oil 

LUNCH 

4 slices of watermelon 

SNACK

Red red with boiled sweet plaintain

 

  • 1 cup dried  Blackeye Peas.

  • Water.

  • 1/2 teaspoon salt.

  • 1 medium onion.

  • 5 blended tomatoes

  • 1/3 cup red palm oil

  • 1/8 teaspoon ground red pepper.

 

DINNER