WEEK 3 - NON-VEG MEAL PLAN

WEEK 3 - 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 3 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: (Vegan) Coconut Yogurt or Greek Yogurt with Paleo Granola + mixed fruit 
Recipe Extra: Make your own grain-free granola here

Option 2: Chickpea Pancake with Salsa & Avocado, see recipe here

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

 

LUNCH

Option 1: Mashed roots, see recipe here with Tomato Sauce
Option 2: Aloo Tikki, see recipe here 

Option 3: Baked or sautéed chicken + avocado salad: 1/2 avocado chopped + 1 cup chopped cherry tomatoes + 1/4 cup chopped spinach + 1 squeeze fresh lime + quick drizzle of olive oil (salt and pepper to taste) 

 

AFTERNOON SNACK

Option 1: Carrot Sticks & Cucumber with Hummus 
Option 2: 1 serving of fruit of your choice 

 

DINNER

Option 1: Sweet Potato Curry, see recipe here 
Option 2: Vegan Taco Salad, see recipe here 
Option 3: Whitefish with Mango Avocado Salsa, see recipe here 

 

 

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

 

BREAKFAST

Option 1: Pumpkin Pancakes + handful of fruit of choice on side such as strawberries, see recipe here (vegan, sub with chia egg
Option 2: Power Smoothie: 1 banana + 1 cup milk (your choice kind) + 1/2 cup almond butter + 2 spoonfuls ground cacao + 2 spoonfuls milled chia seeds 

 

LUNCH

Option 1: Tom Yum Soup, see recipe here  + add sautéed chicken pieces to soup (just seasoned and cooked on skillet) 
Option 2: Butternut Squash Chipotle Chili with Avocado, see recipe here (sub pre-cubed and cut bnut squash for convenience) 

 

AFTERNOON SNACK

Option 1: Nakd bar or organic fruit bar of choice
Option 2: Homemade Trail Mix - 2 parts mixed nuts for ever part mixed fruit, see example here but get creative with it - minus the chocolate of course)*

*If need nut-free, can use toasted coconut flakes and seeds

 

DINNER

Option 1: Falafel Stuffed Peppers, see recipe here 
Option 2:  Bulgar pilaf with chickpeas & apricots, see recipe here.  Option to sub bulgar with quinoa. Option to add grilled shrimp or seared tuna (if allergic to shellfish.) 

 

 

 

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

 

BREAKFAST

Option 1: Smoothie Bowl, see recipe here. Omit hemp hearts
Option 2: Paleo Granola + Yogurt and Mixed Fruit
Option 3: (Non-vegan) Scrambled eggs with steamed spinach (limit egg yolks to 2 per person) 

 

LUNCH

Roasted Butternut Squash soup, see recipe here + side salad of romaine leaves, sub pre-cubed butternut squash for convenience 

  

DINNER

Baked Salmon (season with salt & pepper + 2 cloves fresh minced garlic + squeeze of lemon juice + 1 spoonful soy sauce + one small spoon melted honey per fillet) serve with Sweet Potato Fries + Steamed Spinach

 

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

 

BREAKFAST

Option 1: Coffee, banana and hazelnut morning shake, see recipe here. Sub agave with honey. Make sure to soak hazelnuts night before. 
Option 2: Zucchini & Cacao Smoothie, see recipe here.  

 

LUNCH

Minestrone soup, see recipe here. Skip the ghee

 

DINNER

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

 

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