Low Carb Vegetarian Meal Plan

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Whole Wheat Bread (2 slice)
• Egg (2 small)
• Light Mayonnaise (1 tablespoon)
• Mustard (0.25 tsp or 1 packet)

Instructions

1. Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
2. Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
3. Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.

Ingredients

• Mozzarella Cheese (30 g)
• Tomatoes (30 g)
• Basil (0.5 cup leaves, whole)
• Olive oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)

Instructions

1. Slice mozzarella and tomatoes into even thickness slices and top with some basil.
2. Drizzle with olive oil and season with salt and pepper and serve.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Pumpkin Seeds (45 g)

Instructions

Ingredients

• Mixed Nuts (45 g)

Instructions

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Onions (50 g)
• Egg (2 large)
• Salt (1 dash)
• Cheese (28 g)
• Black Pepper (1 dash)
• Red Peppers (100 g)
• Skim Milk (15 g)

Instructions

1. Chop onion and bell pepper while heating the skillet.
2. Cook the onion and bell pepper in skillet until tender. Shred the cheese, and beat the eggs with milk, salt and pepper.
3. Remove the vegetables from the skillet. Add the egg mixture to skillet and cook for 1-2 mins.
4. Tip the pan to let uncooked part of eggs flow toward edges to cook. Continue until cooked through.
5. Sprinkle cheese over omelet and add vegetable mixture. Cook until cheese melts.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Tofu (300 g)
• Olive oil (21 g)
• Turmeric (0.19 tsp)
• Salt (1.5 dash)
• Black Pepper (1.5 dash)
• Garlic Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Onions (96 g)
• Red Peppers (96 g)
• Spinach (45 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Edamame (63.75 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Mixed Nuts (45 g)

Instructions

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tofu (300 g)
• Olive oil (21 g)
• Turmeric (0.19 tsp)
• Salt (1.5 dash)
• Black Pepper (1.5 dash)
• Garlic Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Onions (96 g)
• Red Peppers (96 g)
• Spinach (45 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Tempeh (150 g)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)
• Black Pepper (1.5 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Quinoa (112.5 g)

Instructions

1. Cook as per the instructions on the package. If there are no instructions, you can rinse the quinoa thoroughly, then boil in salted water (2 parts water for 1 part quinoa) for 15-20 minutes and fluff before serving.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Whole Wheat Bread (2 slice)
• Egg (2 small)
• Light Mayonnaise (1 tablespoon)
• Mustard (0.25 tsp or 1 packet)

Instructions

1. Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
2. Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
3. Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.

Ingredients

• Plain Greek Yogurt (225 g)

Instructions

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.