Wellness Meal Plan

ThursdayBreakfast: 2 Vegan Pancakes, 1/4 cup blackberries, 1 Tbsp. peanut butterSnack: 120g low-fat yoghurt with blueberries and honey.Lunch: White Bean and Avocado Toast, 1 cup sliced cucumberSnack: Smoothie - blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.Dinner: 1 serving Falafel Salad with Lemon DressingFridayBreakfast: 1 serving Peanut Butter & Chia Berry Jam English Muffin Snack: 120g low-fat yoghurt, blueberries and honey.Lunch: 4 cups White Bean and Veggie SaladSnack: Mixed nuts, raisins and cranberries.Dinner: Avocado salad with your choice of fruits and less starch vegetables.Snack: 1 apple with 2tbsp natural peanut butter in warm waterSaturdayBreakfast: 1 serving Peanut Butter-Banana ToastSnack: 2 Tbsp. pumpkin seeds (pepitas)Lunch: 4 cups serving Green Salad with beet root.Snack: 1 banana.Dinner: 1 1/2 cups Roasted Cauliflower and Potato Curry Soup, 1/2 small whole-wheat pita, toasted and 1/3 cup hummusSnack: 100g pineapple.SundayBreakfast: 1/3 cup Quinoa and Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilkSnack: 1 small plumLunch: 1 1/2 cups Roasted Cauliflower and Potato Curry Soup, 1/2 small whole-wheat pita, toastedSnack: 2 Tbsp. pumpkin seeds (pepitas)Dinner: 1 serving Stuffed Sweet Potato with Hummus DressingMondayBreakfast: 2 Vegan Pancakes, 1/4 cup blackberries and 1 Tbsp peanut butterLunch: 1 serving Veggie and Hummus SandwichSnack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.Dinner: One cup of quinoa mixed with a cup of raw red peppers and steamed broccoli.TuesdayBreakfast: Vegan English muffin with avocado slices and salt/pepper, coffee with coconut milk creamerSnack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.Lunch: Curried tofu salad with Veganaise, black beans, celery, and red onion on a coconut paleo wrap.Snack: 150g raw carrots and hummus.Dinner: Salad with 2 cups spinach, 1/4 cup chopped bell peppers, 1/4 cup dry roasted chickpeas, sliced cherry tomatoes, and noodles. Dress with oil and vinegar. WednesdayBreakfast: One cup of coffee with soy milk, 2 slices of toast with almond butter, and fresh sliced fruit.Snack: Smoothie – blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.Lunch: A leafy green salad with mixed greens, cucumber, tomato, carrots, lentils, crispy chickpeas, avocado, oil, and vinegar dressing.Snack: Mixed nuts and fruit bar.Dinner: 1 serving Veggie and Hummus Sandwich along with Vegan thai cucumber salad.