WEEK 2 - NON VEG MEAL PLAN

WEEK 2 - NON VEG MEAL PLAN

These are guidelines. Meals can be changed around or new recipes added as you like!
The main format is: 
Morning = Fruit + Protein/Dairy/Dairy Alternative 
Lunch = Veg + Protein
Snack = Low sugar Fruit + Nuts
Dinner = Veg + Protein 

 

ABOUT YOUR MEAL PLANS

EVERY FRIDAY, you'll get a meal plan for the following week. To make your life easier, I would suggest: 

  • Order online for example through Ocado as they have all the specialty stuff too
  • Make (or prepare most) meals the night before so that they can travel with you (in the case of breakfast or lunch) 
  • Snacks are optional - choose to have them or not depending on how hungry you are. They aren't listed on Sunday as this will be your least active day, but feel free to have some if you need them.
  • EAT AS MUCH AS YOU NEED TO, there are no serving restrictions, begin to trust your body to decide how much you should eat 

 

GENERAL RULES
Cook with: coconut oil or sesame oil  
Dressing: use olive oil and vinegar only (squeeze of lemon also fine) 

 

To get rid of during Challenge & why: 
  • Pickeled items: too much salt 
  • Alcohol: sugars: empty calories 
  • Refined/added sugar: chocolate, juices that add sugar, yogurts that add sugar, etc. 
  • Butter, Cream, Salad Dressings: high sugar + salt + fat 
  • Sodas: any carbonated drink which will usually have sugar added or aspartame
  • Cheese: salt + fat  
  • Dairy in general: preservatives + sweeteners 

 

To limit during meal plan:
  • Extra sweet fruits: e.g. mangos and pineapples (you will have a recipe or two with these)
  • Dried fruits: because of high sugar content

 

 

WEEK 2 MEAL PLAN 

Remember you can always mix and match these as you like! If you're cooking for a family or more than two individuals, pay attention to the servings that each recipe yields. We repeat meals on certain days in order to simplify how much cooking/pre/buying you have to do!

 

MONDAY & WEDNESDAY & FRIDAY
Start day with: One glass of water + squeeze of lemon

 

BREAKFAST 

Option 1: Coconut Yogurt or Greek Yogurt with Paleo Granola + mixed fruit 
Option 2: Sweet Potato Pancakes (1 sweet potato + 2 eggs in food processor/blender,) 

Recipe Extra: Make your own grain-free granola here

Option 3: Egg Omelette with cherry tomatoes, spinach and red onion (limit egg yolks to 2 per person) 

 

LUNCH

Option 1: Sweet Potato Hash, see recipe here + Side of Steamed Kale + Cajun Spiced Flounder with Tomatoes, see recipe here
Option 2: Eggplant & Tomato Soup, see recipe here (prepare day before) 
Option 3: Grilled chicken with mixed greens salad 

 

AFTERNOON SNACK

Option 1: Carrot Sticks & Cucumber with Hummus 
Option 2: Nakd Bar or similar organic, natural fruit bar

 

DINNER

Option 1: Courgetti, follow recipe here but sub pesto with Pasta Sauce (store bought or homemade) with Baked Chicken 
Option 2: Three Bean Vegan Chilli, see recipe here 

 

TUESDAY & THURSDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Vanilla & Honey/Maple Syrup Polenta, see recipe here
Option 2: Coconut Porridge, see recipe here  
Option 3: Pumpkin Tahini porridge, see recipe here 

 

LUNCH

Option 1: Zucchini/Courgette Fritters, see recipe here + organic salsa 
Option 2: Cooked Lentils & Cherry Tomato Salad (+ chopped red onion, coriander, mixed leaf salad + red wine vinegar & olive oil dressing)  + Grilled Moroccan Style Chicken, see recipe here (prepare day before as need to marinate, can use drumsticks as indicated or chicken breasts) 
 

AFTERNOON SNACK

Option 1: Chickpeas with chopped cucumber, mint leaves and pomegranate seeds (option to add red wine vinegar and olive oil)
Option 2: Apple + handful of almonds (or raisins if need nut-free) 
 

DINNER

Option 1: Your choice grilled veggies with sweet potato fries, see how to make them here
Option 2: Cauliflower Risotto, see recipe here + steamed kale + Honey Garlic Salmon, see recipe here
Option 3: Seared tuna with coconut flakes (cover with olive oil and roll in flakes + some pepper then sauté or grill) + steamed bok choy (can sub other green)  
  
SATURDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Banana pancakes (1 banana + 2 eggs makes about 4 pancakes) 
Option 2: Scrambled eggs with steamed kale (limit egg yolks to 2 per person) 

 

LUNCH

Quinoa & Chickpea salad with roasted red pepper hummus dressing, see recipe here. (You don't have to roast red pepper if no time) 

 

AFTERNOON SNACK 

1 apple + handful of almonds 

 

DINNER

Dal Makhani, see recipe here

 

SUNDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Blackberry Burst smoothie, see recipe here. Option to add 1 scoop plant-based protein powder. You can omit bee pollen and guarana.

Option 2: Creamy Orange & Avocado Smoothie, see recipe here. Option to add 1 scoop plant-based protein powder. Use fresh orange squeezed orange juice not pre-made. 

 

LUNCH

Option 1: Carrot Soup with Basil, see recipe here  sub peanut butter with almond if desired
Option 2: Spinach salad with mixed fruit and choice of legumes (chickpeas, lentils, etc.) + Grilled Chicken or Fish

 

DINNER

Your choice meal! Avoid red meat, cheese, bread and white rice. 

 

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