Vegetarian support thread: meal plans and ideas

  • I just made these and am (really, really) enjoying them on a whole wheat english muffin with mustard, veggies and low fat cheese:

    allrecipes.com/.../Detail.aspx

    simple, delicious and easily tweakable (less liquid smoke, sugar-free syrup if available, etc). would also be great on a salad.

  • I use a GNC brand of protein powder.  It's called Amplified Wheybolic Extreme 60.  It is expensive and I have a hard time justifying spending that much money, but so many other powders are just gross to me.  I love this one.  I have tried the vanilla and strawberry.  I have not tried the chocolate yet.  

    There are 20g of protein in one scoop.  So I measured it out in tablespoons and it comes out to 5g protein per tablespoon.  So I add a tablespoon to my skim milk when having cereal and I add a tablespoon to my greek yogurt.  It gives me a little extra protein, adds a little flavor to the foods, but does not at all change the texture.

  • here's last week's meal log again (for posterity):

     

    SUNDAY

    veggie sausage pan-fried with onion and bell pepper

    .1% strawberry yogurt

    (~300cal, 23g protein, 8g fat)

     

    chocolate coffee protein shake

    * 1 sachet instant coffee

    * 60ml milk + water + ice

    (~160cal, 33g protein, 1g fat)

     

    4oz baked tofu bites on a whole wheat english muffin with veggies, mustard and low fat cheese

    (~330cal, 23g protein, 10g fat)

     

    200g .1% cottage cheese + 1tsp strawberry rhubarb jam

    4 large sliced strawberries

    165g cantaloupe

    (~275cal, 27g protein, 1g fat)

     

    110g edamame

    millet rice cake

    1 apple wedge

    (~175cal, 12g protein, 6g fat)

     

    (TOTAL: ~1240cal, 118g protein, 26g fat)

    (ratio: ~38/43/19)

     

    MONDAY

    chocolate protein shake

    .1% banana passion fruit yogurt

    (~250cal, 32g protein, 1.5g fat)

     

    200g lite cottage cheese

    salad with peppers, zucchini and arugula

    2 mini mozzarella balls (a giant heap of cheese came with the salad and I picked off 90% of it, but I couldn't resist these. oops.)

    2 tbsp lite yogurt dressing

    (~300cal, 32g protein, 8.5g fat)

     

    1/2 low carb chocolate protein bar

    1 pink lady apple

    (~240cal, 20g protein, 4.5g fat)

     

    200g natural yogurt + 1 packet of splenda

    several blueberries

    (~120cal, 8.4g protein, 3g fat)

     

    50g tofu crumbles with 3 egg whites, 1 slice 5% cheese and veggies (broccoli, mushrooms, peppers and onion) on half a rye bun + ketchup/mustard

    (~300cal, 31g protein, 8.5g fat)

     

    (TOTAL: ~1210cal, 123.4g protein, 26g fat)

    (ratio: 41/40/19)

     

    TUESDAY

    1/2 low carb strawberry protein bar

    .1% peach yogurt

    (~290cal, 26.6g protein, 5g fat)

     

    salad (zucchini, green beans, red cabbage, etc)

    2 tbsp balsamic

    200g .4% cottage cheese

    (~230cal, 26g protein, 2.3g fat)

     

    prepackaged cappuccino protein shake mixed with a cup of drip coffee 

    1 pink lady apple

    (~220cal, 25g protein, 1g fat)

     

    raspberry vanilla protein shake

    60ml milk + water + 60g frozen raspberries

    (~200cal, 35g protein, 1g fat)

     

    4oz baked tofu bites on a whole wheat english muffin with veggies, mustard and low fat cheese

    85g green beans with lemon + coarse salt

    (~330cal, 23g protein, 10g fat)

     

    (TOTAL: ~1270cal, 135g protein, 19.3g fat)

    (ratio: 43/43/14)

     

    WEDNESDAY

    200g .4% cottage cheese + blueberries + 1 tsp jam

    1/2 rye bun with 10g natural peanut butter

    (~320 cal, 31g protein, 6g fat)

     

    banana vanilla protein shake with 1.5% milk

    1/2 frozen banana + 40g frozen strawberries

    1 tsp oats + a sprinkle of wheat bran and crushed flax seeds

    (~250cal, 35g protein, 1g fat)

     

    pan fried tofu vegetable patty + ketchup

    small salad + 1tbsp lite yogurt dressing + 30g low-fat mozzarella 

    (~260cal, 21.4g protein, 11.4g fat)

     

    1/2 low carb peanut caramel protein bar

    .1% strawberry yogurt

    (~280cal, 26.6g protein, 5.5g fat)

     

    1 pumpkin seed snack bar

    2 millet rice cakes

    (~190cal, 14g protein, 6.6g fat)

     

    (TOTAL: ~1300cal, 128g protein, 30.5g fat)

    (ratio: 39/40/21)

     

    THURSDAY

    not a great day -- I forgot my lunch bag at home! :(

     

    coffee + milk/sugar

    (~75 cal, 1g fat)

     

    salad with half an egg +  2 tbsp balsamic

    multigrain bread with sunflower seeds

    (~308cal, 7g protein, 9g fat)

     

    200g .4% cottage cheese + blueberries + 1 tsp jam

    whole wheat english muffin + 20g natural PB

    (~430cal, 35g protein, 12g fat)

     

    chocolate banana protein shake

    (~250cal, 35g protein, 1g fat)

     

    (TOTAL: ~1063cal, 77g protein, 23g fat)

    (ratio: 29/51/20) :-( 

     

    FRIDAY

    200g .4% cottage cheese + 100g pumpkin + 1 packet of splenda

    1 whole grain sesame cracker + 1.5oz tofu bites  

    (~281cal, 33.5g protein, 5g fat)

     

    chocolate banana protein shake

    100ml 1.5% milk + water + whole frozen banana

    sprinkle of wheat bran + flax seeds

    (~290cal, 38g protein, 2g fat)

     

    125g tofu bolognese + 120g whole wheat farfalle

    1/2 can basil tomatoes, drained

    1 small onion, diced + 1 cup broccoli

    1 slice 5% melted cheese 

    (~400cal, 21.75g protein, 10g fat)

     

    1/2 low carb chocolate chip cookie protein bar

    1 pink lady apple

    (~250cal, 20g protein, 6g fat)

     

    (TOTAL: ~1221cal, 113.25g protein, 23g fat)

    (ratio: ~37/46/17)

     

     

  • QUICHE, quiche, lovely quiche! I ate this for three dinners in a row last week; the fam love it too!

    "Crustless Quiche"

    -1/2 pkg veggie sausage, chopped and cooked (or 6-8 oz.)

    -4 eggs (or egg whites; I always go organic)

    -3/4 cup milk or soymilk (soymilk has less carbs)

    -3/4 tsp. mustard seed or turmeric

    -1/4 tsp. salt

    -1/4 tsp. black pepper

    -1/2 c. lowfat shredded cheese (cheddar is great for this recipe)

    - 1/4 c. chopped bell pepper (optional)

    -1/4 c. onions (optional)

    1) Preheat oven to 350

    2) Mixed sausage, eggs, milk, mustard (or turmeric), salt and pepper in a large bowl and whisk until blended.

    3) Mix in cheese, pepper, and onion and pour into a greased 8 or 9 inch round pan/dish.

    4) Bake uncovered for 40-45 minutes

    I'm not sure what the nutritional facts are on this one. I would guess that one slice (of eight) is about 12 g. protein. Be careful b/c it's high in salt; one slice should be enough.

    "The joy of life is the fruit of discipline" -S. Randall

  • Unicycle - I love the veggie sausage sauted with onions and bell peppers.   One of my favorites!  And I am going to try your chocolate coffee protein shake.  I have never used instant coffee.  Any advice you can give on making that protein shake?

  • katie, the quiche sounds fabulous. it's on my "to try" list.

    nancy, I'd recommend using the type of instant coffee that is just microground beans. (Starbucks VIA for example; I use a Vietnamese brand.) I think it would be sort of unpleasant with the dehydrated stuff. Would probably also be good with half a frozen banana thrown in (I've made 'normal' coffee shakes with bananas; never with protein powder though).

  • week 7:

     

    SUNDAY

    200g cottage cheese + 1.5 tbsp diet multivitamin jam

    handful of blueberries

    1.5 millet rice cakes

    (~240cal, 26g protein, 2g fat) 

     

    1/2 low carb chocolate chip cookie protein bar

    1 pink lady apple

    (~250cal, 20g protein, 6g fat)

     

    veggie breakfast sausages + onions/peppers/mushrooms + ketchup

    150g cinnamon semolina pudding

    (~444cal, 38.6g protein, 14g fat)

     

    pumpkin vanilla shake with soymilk, oatmeal, flax seeds + wheat bran

    1 millet rice cake

    (~310cal, 42g protein, 4g fat)

     

    (TOTAL: ~1244cal, 126.6g protein, 26g fat)

    (ratio: ~41/40/19)

     

    MONDAY

    cappuccino protein shake poured into a cup of coffee + 1 packet of splenda

    lemon buttermilk yogurt

    2 mini raisin + sunflower seed cookies

    (~260cal, 32g protein, 4g fat)

     

    salad with half an egg + 2 tbsp balsamic

    200g .4% cottage cheese

    (~275cal, 29g protein, 6g fat)

     

    1/2 low carb peanut caramel protein bar

    1 pink lady apple

    (~250cal, 20g protein, 5g fat)

     

    1.5% yogurt with 15g protein powder + handful blueberries

    (~190cal , 21g protein, 3g fat)

     

    veggie burger + 1/2 avocado + 1/2 whole wheat english muffin + 2 tbsp salsa

    130g green beans + coarse salt + lemon juice

    (~360cal, 27g protein, 13g fat)

     

    (TOTAL: ~1335cal, 129g protein, 31g fat)

    (ratio: ~39/40/21)

     

    TUESDAY

    vanilla protein shake poured into two cups of coffee + 2 packets of splenda

    peach passion fruit yogurt creme 

    2 mini raisin + sunflower seed cookies

    (~280cal, 34g protein, 4g fat)

     

    200g .4% cottage cheese

    salad + 6 olives + 2 tbsp lite yogurt dressing

    (~250cal, 26g protein, 4.5g fat)

     

    1/2 low carb strawberry protein bar

    1/2 pretzel bread (forgot my apple. not the best choice)

    (~250cal, 23g protein, 7g fat)

     

    100g whole wheat farfalle

    tofu bolognese + 1/3 can tomatoes, drained

    1 cup broccoli + 1/2 onion

    1.5 slices low fat cheese

    (~390cal, 24g protein, 10g fat)

     

    vanilla pumpkin shake + soymilk

    (~200cal, 26g protein, 2.6g fat)

     

    (TOTAL: ~1370cal, 133g protein, 28g fat)

    (ratio: ~39/43/18)

     

    WEDNESDAY

    200g .4% cottage cheese + 15g diet multivitamin jam + handful of blueberries

    1/2 whole wheat english muffin + 10g natural peanut butter

    (~310cal, 30.5g protein, 6.8g fat)

     

    vanilla pumpkin shake + soymilk

    (~230cal, 35g protein, 3g fat)

     

    1/2 low carb latte macchiato protein bar

    .1% strawberry yogurt

    (~265cal, 26g protein, 5g fat)

     

    seitan steak + sauteed mushrooms/broccoli/onions + ketchup

    (~332cal, 14g fat, 27g protein)

     

    1.5% natural yogurt + 1 packet splenda

    strawberries + canteloupe

    1 brown rice cake

    (~200cal, 9g protein, 3g fat)

     

    (TOTAL: ~1337cal, 127.5g protein, 31.8g fat)

    (ratio: ~38/41/21)

     

    THURSDAY

    chocolate protein shake + 1 cup coffee + splenda

    .9% mandarin cheesecake yogurt

    (~270cal, 30g protein, 2.7g fat)

     

    salad with sauerkraut + 2 tbsp balsamic

    200g .4% cottage cheese

    2 mini raisin + sunflower seed cookies

    (~300cal, , 29g protein, 5.5g fat)

     

    1/2 low carb latte macchiato protein bar

    1 pink lady apple

    (~240cal, 20g protein, 5g fat)

     

    5 egg whites + 2 seitan deli slices

    whole wheat english muffin + mustard

    1 brown rice cake

    (~300cal, 31g protein, 3g fat)

     

    chocolate banana protein shake w/ soy milk 

    (~225cal, 33g protein, 3g fat)

     

    (TOTAL: ~1335cal, 143g protein, 19.2g fat)

    (ratio: 43/44/13)

     

    FRIDAY

    200g .4% cottage cheese + 15g diet multivitamin jam + blueberries

     2 mini raisin + sunflower seed cookies

    (~260cal, 27.5g protein, 4g fat)

     

    2 effervescent vitamins

    (~26cal)

     

    crumbled tofu vegetable patty + mushrooms/peppers/onions/broccoli + 2tbsp salsa

    .4% strawberry vanilla yogurt creme

    (~330cal, 21.6g protein, 7g fat)

     

    1 sugar free caramel bonbon

    (~8cal, 0.2g fat)

     

    chocolate banana protein shake w/ soy milk and oats

    (~340cal, 35g protein, 3g fat)

     

    100g whole wheat farfalle

    tofu bolognese + 1/3 can tomatoes, drained

    broccoli, mushrooms, peppers and onion

    40g low-fat mozzarrella 

    (~410cal, 24g protein, 10g fat)

     

    (TOTAL: ~1374cal, 108g protein, 24g fat)

    (ratio: 31/47/16)(too many carbs in the protein shake today)

  • Hi I haven't made it to the gym yet but have been following the vegan diet for the most part. Unicycle you won. After 4 days of the vegan diet my wife wanted to go to Red Lobster for supper so we went. I caved out of convinience and had salmon cooked on a cedar plank. Should have tried to eat vegan will the next time. I figure if I'm going to slip that was the time to do it. Still eating vegan style found that the McDougall Diet was too extreme and have found the Thrive Diet by Brendan Brezzerin, he a Tri Athelete. Waiting to recieve the book. So for now this is how my week looked.

    Meal 1. 6: 30 am

    Oatmeal 1 C, with Cinnamon( 1tsp mixed into the dry oatmeal ).

    Meal 2. 10 am.

    An apple & bannana

    Meal 3. 12:00

    Salad with lots of veggies & Walnuts, 2 Tbls. Farm Boy Greek Salad Dressing.

    or Carrots and celery with whatever was leftover from supper.

    Meal 4. 2:30

    Carrots/ Celery

    Meal 5  5:30

    Quinoa Stuffed Green Peppers

    Stuffing is all eye balled.

    Zuchinni, Eggplant, Carrots, Celery, Onions,Garlic, Brocolli & Dried Greek Oregano to taste. These are all diced small and satued until tender with a little water in a non stick pan. Mix with pre cooked quinoa for 6 large green peppers I used about 2 C of quinoa. Don't pack them too much as they will take too long to heat through. Stuff and I used some tomatoe sauce thinned out with water didn't have any tomatoe juice handy. I used a casserole dish and put a little water and covered with foil. Cook in a 350 degree oven middle rack for 1 Hr. Since I didn't have any Vegan cheese I didn't sprinkle on top for the last 10 min. or so.

    Meal 6  9 9:30 PM

    Baked Potatoe or cup of rice if I'm still hungry usually not.

    Will also be adding Complete Vega Meal to my menu. As far as protien I don't worry about it as everything I eat has some in it and I feel fine. Also went for blood work to check my cholesterol last week and will do that at the end of this challenge.

    Not exactly the BFL way I know. Going this morning to plan my WO's for the month and get started. Not really taking a free day this time around just eating as clean as I can on this journey.

    Enjoy Life and keep working hard in the gym.

    Claude

  • @ claude L: That quinoa stuffed pepper looks fabulous! I'm going to try it tonight.

    I've gone back to using some dairy and organic eggs but I like to cut it when I can. It's so hard for me to get the protein without them unless I have at least three shakes and/or protein bars a day and that's not filling enough for me. I'd really like to cut the eggs from my diet (they gross me out)!

    Boca makes a pretty good vegan patty, but it has a lot of salt. I eat one or two a week.

    I've found that lentil and split peas have an adequate amount of protein (they count as a carb AND a protein) and they are filling. I also got a great recipe for falafel but I haven't tried it yet. If it works out, I'll post it.

    Stay healthy, all!

    -katiebugglet

    "The joy of life is the fruit of discipline" -S. Randall

  • here's my diet from last week. not entirely satisfied and think i can do better. hope to go back to more egg whites and edamame this week.

     

     

    SUNDAY

    200g cottage cheese + 1.5 tbsp diet multivitamin jam 

    handful of blueberries

    1 pink lady apple

    (~270cal, 26g protein, 1g fat) 

     

    1/2 whole wheat pita with: 

    - 4 egg whites + mustard 

    - 1 slice 5% cheese 

    - 2 seitan deli slices 

    lemon buttermilk yogurt

    (~320cal, 37.7g protein, 5g fat) 

     

    1/2 low carb peanut caramel protein bar

    1 brown rice cake

    (~210cal, 20g protein, 5g fat)

     

    vanilla protein shake 

    - frozen strawberries 

    - 100ml soy and 1.5% milk, mixed

     (~215cal, 31g protein, 2g fat)

     

    curry tofu spelt patty (crumbled) with:  

    - 100g chickpeas  

    - peppers, onions and mushrooms 

    - 2tbsp salsa 

    (~330cal, 21g protein, 9g fat)

     

     (TOTAL: ~1345cal, 136g protein, 22g fat)

    (ratio: ~40/45/15)

     

    MONDAY

    vanilla shake poured into two cups of coffee + two packets of splenda

    lemon buttermilk yogurt

    (~205cal, 30g protein, 1g fat)

     

    salad with white beans, peas and corn + 1 tbsp balsamic

    200g .4% cottage cheese

    (~325cal, 30g protein, 4g fat) 

     

    1/2 low carb peanut caramel protein bar

    1 pink lady apple

    (~240cal, 20g protein, 5g fat)

     

    vanilla protein shake 

    - frozen strawberries 

    - 100ml soy and 1.5% milk, mixed

    1 brown rice cake

     (~260cal, 31g protein, 2.5g fat)

     

    curry tofu spelt patty (crumbled) with:  

    - 100g chickpeas  

    - peppers, onions and diced tomatoes  

    - 20g salsa  

    - 10g low-fat cheese  

    (~360cal, 23g protein, 10.5 fat)

     

    (TOTAL: ~1390cal, 134g protein, 23g fat)

    (ratio: ~ 39/46/15)

     

     TUESDAY

    cappuccino shake poured into two cups of coffee + two packets of splenda

    .4% cherry yogurt creme

    (~220cal, 30g protein, 1.5g fat)

     

    salad with corn, zucchini and radishes + 1.5 tbsp lite yogurt dressing

    200g .4% cottage cheese

    (~300cal, 26g protein, 3g fat)

     

    1/2 low carb chocolate protein bar

    1 pink lady apple

    (~240cal, 20g protein, 5g fat)

     

    raspberry vanilla protein shake 

    - frozen raspberries 

    - 100ml soy and 1.5% milk, mixed

    1 brown rice cake

     (~260cal, 31g protein, 2.5g fat)

     

    seitan deli slices + low fat cheese + mustard on a whole wheat english muffin

    (~265cal, 22g protein, 5g fat)

     

    (TOTAL: ~1285cal, 129g protein, 17g fat)

    (ratio: ~ 40/48/12)

     

    WEDNESDAY

    200g .4% cottage cheese + 1.5 tbsp diet multivitamin jam 

    handful of blueberries

    1/2 rye bun + 11g natural peanut butter

    (~332cal, 31g protein, 6.5g fat)

     

    1/2 low carb chocolate chip cookie protein bar

    .1% banana passion fruit yogurt

    (~275cal, 27g protein, 6g fat)

     

    baby leaf salad + 30ml balsamic + 30g low-fat mozzarella 

    scrambled egg whites + onions/mushrooms + seasoned tofu strips + salsa

    (~290cal, 20g protein, 11g fat)

     

    berry vanilla protein shake 

    - frozen raspberries + strawberries

    - 100ml soy and 1.5% milk, mixed

    1 brown rice cake

     (~300cal, 38g protein, 2.5g fat)

     

    (TOTAL: ~1197cal, 116g protein, 26g fat)

    (ratio: ~ 39/41/20) 

     

    THURSDAY

    strawberry protein shake

    .1% grape fiber yogurt

    (~253cal, 31g protein, 3g fat)

     

    200g .4% cottage cheese + 20g diet multivitamin jam + several blueberries

    1/2 rye bun + 12g natural peanut butter

    (~340cal, 31g protein, 7.5g fat)

     

    1/2 low carb chocolate chip cookie protein bar

    1 pink lady apple

    (~250cal, 20g protein, 6g fat)

     

    cherry vanilla protein shake

    * 100ml soy and 1.5% milk, mixed

    * 115g frozen cherries

    * 34g protein powder

    (~224cal, 28.5g protein, 2g fat)

     

    salad + 125g edamame  + 30g chickpeas  

    44ml balsamic  

    (~330cal, 16.2g protein, 10g fat)

     

    (TOTAL: ~1397cal, 127g protein, 28.5g fat)

    (ratio: ~36/45/19)

     

    FRIDAY

    200g .4% cottage cheese + 20g diet multivitamin jam  

    1/2 rye bun + 10g natural peanut butter

    (~310cal, 30g protein, 6g fat)

     

    1 brown rice cake

    (~44cal, .8g protein, .1g fat)

     

    tofu bolgnese with spinach, onions, and mushrooms

    + 100g whole wheat farfalle

    + 1 slice 5% cheese

    (~350cal, 21g protein, 10g fat)

     

    chocolate coffee protein smoothie

    .1% peach passion fruit yogurt

    (~275cal, 31g protein, 2g fat)

     

    vegetarian steak strips on a spinach + peppers + baby leaf salad  

    + 20g lite shredded cheese  

    + 40ml balsamic 

    (~390cal, 34g protein, 20g fat)

     

    (TOTAL: ~1370cal, 117g protein, 39g fat)

    (ratio: ~ 34/40/26) 

     

  • much happier with my meals from last week:

     

    SUNDAY 

    200g .4% cottage cheese + 20g diet multivitamin jam

    2 mini raisin + sunflower seed cookies

    (232cal, 27.6g protein, 4g fat) 

     

    spinach and arugula salad with

    + two orange mini peppers  

    + 60g avocado  

    + 160g egg whites  

    + 40ml balsamic   

    (240cal, 18.8g protein, 9.5g fat)

     

    chocolate banana protein smoothie

    (~230cal, 33g protein, 2.5g fat)

     

    "chili pepper" vegetarian snack bar  

    1 brown rice cake   

    .1% semolina pudding  

    (350cal, 29g protein, 11g fat) 

    (TOTAL: ~1052cal, 108.4g protein, 27g fat)

    (ratio: ~41/36/23)

     

     MONDAY

    200g .4% cottage cheese + 20g diet multivitamin jam

    coffee + splenda + 27ml vanilla soy milk

    1/2 rye bun + 12g natural peanut butter  

    (~340cal, 30g protein, 8g fat)

     

    spinach + arugula salad with : 

    + 100g edamame - 

    + 3 egg whites (101g)   

    + 5g lite cheese, shredded 

    + 38ml balsamico

     (~255cal, 23.5g protein, 7.6g fat)

     

    chocolate banana protein smoothie

    (~220cal, 33g protein, 2.5g fat)

     

    tofu bolognese with broccoli, onions and mushrooms

    + 100g whole wheat farfalle

    + 1 slice 5% cheese

    (~330cal, 22g protein, 9g fat) 

    (TOTAL: ~1145cal, 108.5g protein, 27g fat)

    (ratio: ~ 38/41/21)

     

    TUESDAY

    200g .4% cottage cheese

    1 pink lady apple

    (~230cal, 26g protein, 1g fat)

     

    salad with peppers, zucchini and 6 olives 

    + 1cup edamame

    + 1.5 tbsp lite yogurt dressing

    (~250cal, 15g protein, 10g fat)

     

    1/2 low carb chocolate protein bar

    .1% peach passion fruit yogurt

    (~260cal, 20g protein, 5g fat)

     

    chocolate banana protein smoothie

    1 brown rice cake

    (~265cal, 33g protein, 3g fat)

     

    "chili pepper" vegetarian snack bar  

    1 brown rice cake  

    1 kiwi

    (~305cal, 22g protein, 11g fat) 

    (TOTAL: ~1310cal, 116g protein, 30g fat)

    (ratio: ~35/45/20)  

     

    WEDNESDAY

    200g .4% cottage cheese + 20g diet multivitamin jam 

    1/2 rye bun + 12g natural peanut butter  

    (~320cal, 30g protein, 7.5g fat)

     

    1/2 low carb peanut caramel protein bar

    .1% banana passion fruit yogurt

    (~265cal, 26g protein, 5g fat)

     

    tofu bolognese with onions, peppers and spinach

    + 100g whole wheat farfalle

    + 1 slice 5% cheese

    (~330cal, 22g protein, 9g fat)

     

    chocolate banana protein smoothie

    (~290cal, 41g protein, 4g fat) 

    (TOTAL: ~1205cal, 119g protein, 25.5g fat)

    (ratio: ~40/41/19)

     

    THURSDAY

    1/2 low carb peanut caramel protein bar

    .1% apple vanilla yogurt

    coffee + 40ml milk

    (~285cal, 27g protein, 6g fat)

     

    salad + 5 egg whites + 1.5 tsp lite yogurt dressing

    2 mini potatoes, boiled

    (~250cal, 18g protein, 3g fat)

     

    200g .4% cottage cheese  

    1 pink lady apple

    (~230cal, 20g protein, 1g fat) 

     

    .1% natural yogurt + 6g vanilla protein powder

    several blueberries

    1 brown rice cake

    (~175cal, 14.5g protein, 1g fat)

     

    chocolate protein shake + banana/oats

    (~235cal, 37g protein, 2g fat)

     

    (TOTAL: ~1175cal, 116.5g protein, 14g fat)

    (ratio: ~40/49/11) (I didn't intend for this to be so low fat!)

     

    FRIDAY

    200g .4% cottage cheese + 43g blueberries

    35g sunflower poppy whole wheat bread + 12g peanut butter  

    (~330cal, 31.5g protein, 8.5g fat)

     

    3 mini seitan sausages (90g), pan-fried 231

    + onions, peppers and broccoli  35

    + 20ml ketchup 24

    .1% blackcurrant yogurt (60cal, 5.3g p)

    (~350cal, 31g protein, 12g fat)

     

    chocolate pudding + 8g protein powder

    1 rice cake

    (~160cal, 12.5g protein, 1.5g fat)

     

    chocolate banana protein shake 

    (~165cal, , 25g protein, 2g fat)

     

    spinach + arugula salad

    + 5 egg whites (190g)

    + three sliced strawberries + red onions 

    + 30g low fat mozzarella

    + 40ml balsamic

    effervescent vitamin

    (~265cal, 26g protein, 5g fat) 

    (TOTAL: ~1270cal, 126g protein, 29g fat)

    (ratio:  40/40/20)

  • WEEK 10: MONDAY
    coffee + 50ml milk + 2 packets of splenda
    cottage cheese + 50g raspberries
    (~210cal, 28g protein, 2g fat)

    leafy salad with corn, zucchini, peas
    + 125g edamame
    + 1.5 tbsp lite yogurt dressing
    (~300cal, 15g protein, 8g fat)

    1/2 low carb peanut caramel protein bar
    .1% grape vanilla yogurt
    (~280cal, 26g protein, 5g fat)

    1 rice cake
    (~27cal, .5g protein, .2 g fat)

    pumpkin vanilla protein shake
    (~200cal, 30g protein, 2g fat)

    1 "chili pepper" vegetarian snack sausage
    2 tbsp ajvar
    1 rice cake
    (~275cal, 22g protein, 12g fat)

    (TOTAL: ~1292cal, 122g protein, 29.2g fat)
    (ratio: ~38/42/20)



    TUESDAY
    coffee + 50ml milk + 2 packets of splenda
    cottage cheese + 50g blueberries
    (~210cal, 28g protein, 2g fat)

    leafy salad with peppers, zucchini, mushrooms
    + 125g edamame
    + 1.5 tbsp lite yogurt dressing
    (~300cal, 15g protein, 8g fat)

    1/2 low carb latte macchiato protein bar
    .1% strawberry/cranberry yogurt
    (~280cal, 26g protein, 5g fat)

    effervescent vitamin
    (~13cal)

    5 scrambled egg whites
    + 1/2 onion and 1/2 bell pepper, sauteed
    + 1 slice 5% cheese
    + 22g salsa
    25g oatmeal with 50ml soy milk, 50g pumpkin, cinnamon and nutmeg <-- YUM.
    (~300cal, 25g protein, 4g fat)

    pumpkin vanilla protein shake
    (~220cal, 37g protein, 2g fat)

    (TOTAL: ~1323cal, 131g protein, 21g fat)
    (ratio: 39/46/14)


    WEDNESDAY
    coffee + 59ml milk + 1 packet of splenda 
    cottage cheese + 50g blueberries + 10g strawberry rhubarb jam
    1/2 whole wheat english muffin + 10g natural peanut butter
    (~340cal, 32g protein, 7g fat)

    100g spicy beef flavored tofu with sauteed onions + broccoli 
    + 70g avocado slices 
    + 50g black beans 
    (~450cal, 26g protein, 23g fat)

    1/2 low carb latte macchiato protein bar
    225g yogurt (lemon + natural, mixed) + 50g blueberries
    (~300cal, 30g protein, 5g fat)

    (TOTAL: 1090cal, 88g protein, 35g fat)
    (ratio: 32/40/28)(yikes! wanted to get in more protein today but was absolutely stuffed.)


    THURSDAY
    coffee + 59ml milk + 1 packet of splenda 
    cottage cheese + 50g blueberries + 1 tbsp lite multivitamin jam
    1/2 whole wheat english muffin + 10g natural peanut butter
    (~340cal, 34g protein, 7g fat)

    coffee + 100ml milk + splenda
    (~45cal, 3.5g protein, 1.5g fat)
    (rough morning)

    leafy salad with zucchini, mandarin oranges, etc
    + 125g edamame
    + 1.5 tbsp lite yogurt dressing
    (~300cal, 15g protein, 8g fat)
     
    1/2 low carb strawberry protein bar
    1 pink lady apple
    (~240cal, 20g protein, 5g fat)

    cottage cheese + 30g ajvar + 12g black olives, chopped  <--- this is DIVINE!
    1/2 sunflower seed bun (37g) + avocado slices (65g)
    (~455cal, 29.5g protein, 21g fat)

    (TOTAL: ~1380cal, 102g protein, 42.5g fat) 
    (ratio: 30/42/28) < --- atrocious! i blame (in addition to myself) the avocado and bread, which would have gone bad over the weekend.


    FRIDAY-SUNDAY: out of town/off plan; no tracking

  • WEEK 11: MONDAY

    coffee + 100ml milk + splenda

    cottage cheese + 75g blueberries

    (~240cal, 30g protein, 2.5g fat)

     

    salad with arugala, zucchini, etc + 2 mini mozzarrella balls

    125g edamame + 1.5tbsp lite yogurt dressing

    (~300cal, 18g protein, 10g fat) 

     

    1/2 low carb strawberry protein bar

    lite tropical yogurt

    (~260cal, 26g protein, 6.5g fat)

     

    100g .1% yogurt 

    + 8g vanilla protein powder 

    + 9g peanut butter

    + 5g oats

    (~160cal, 13g protein, 5g fat)

     

    strawberry vanilla protein shake

    (~205cal, 29g protein, 2g fat) 

     

    4 egg whites + 15g ajvar

    2 rice cakes

    (~170cal, 17g protein, 4g fat)

    (TOTAL: ~1335cal, 133g protein, 30g fat)

    (ratio: ~40/40/20)

     

    TUESDAY

    coffee + 100ml milk + splenda

    cottage cheese + blackcurrant yogurt

    (~250cal, 35g protein, 2.5g fat)

     

    salad + 125g edamame + 1.5tbsp lite yogurt dressing

    (~300cal, 15g protein, 8g fat) 

     

    1/2 low carb peanut caramel bar

    1 pink lady apple

    (~240cal, 20g protein, 5g fat)

     

    130g low fat cheese curd + 90g .% yogurt

    75g lite red fruit jelly + 7g oats

    (~210cal, 20g protein, 1g fat)

     

    1 veggie snack sausage

    2 rice cakes  +  30g lite chive cream cheese 

    (~290cal, 26g protein, 12.5g fat)

    (TOTAL: ~1290cal, 116g protein, 29g fat)

    (ratio: 36/44/20)

     

     

    WEDNESDAY

    2 seitan sausages sauteed with peppers and onions

    + 5% cheese + 30g black beans + 30g ketchup

    ( ~300cal, 26g protein, 9g fat)

     

    cottage cheese + 100g pumpkin

    1 slice ww toast + 9g natural pb

    (~300cal, 32g protein, 7g fat)

     

    1/2 low carb chocolate protein bar

    lite semolina pudding + blueberries

    (~300cal, 26g protein, 5.5g fat)

     

    raspberry protein shake

    (~200cal, 29g protein, 2g fat)

     

    130g egg whites + mustard

    1 lite mini cheese wheel + 2 rice cakes

    (~180cal, 21g protein, 3g fat)

    (TOTAL: ~1280cal, 134g protein, 26.5g fat)

    (ratio: ~42/39/19)

     

     

    THURSDAY

    coffee + 100ml milk 

    1/2 low carb chocolate protein bar

    lite blackcurrant yogurt

    (260cal, 30g protein, 7g fat)

     

    leafy salad with corn, zucchini, arugala, etc

    + 130g egg whites

    + 1.5tbsp lite yogurt dressing

    + a sprinkle of parmesan 

    (~300cal, 16g protein, 3.5g fat)

     

    cottage cheese + 100g pumpkin

    1/2 sunflower seed ww bread + 10g natural pb

    (~360cal, 31g protein,  8g fat)

     

    2 seitan sausages sauteed with peppers and onions

    + 5% cheese + 50g kidney beans + 20g ketchup

    ( ~320cal, 30g protein, 9g fat)

    (TOTAL: ~1240cal, 107g protein, 27.5g fat)

    (ratio: ~35/45/20)

     

     FRIDAY... an extra free day taken for social reasons :-( 

    cottage cheese + 100g pumpkin + 6g crunchy soy chunks

    ww toast + 11g natural pb

     

    > free meal: 

    arugala salad with parmesan, roasted eggplants and balsamic dressing

    small portion of panna cotta with fruit

    1 glass sparkling white wine

     

    > free meal:

    1/2 Mediterranean-style crepe, a few sips of beer 

     

    SATURDAY

    150g .1% apricot yogurt + 90g .2% quark, mixed

    14g crunchy soy flour nuggets

    coffee + 50ml 1.5% milk + 1tbsp sugar free caramel syrup

    (~240cal, 25g protein, 2g fat)

     

    50g spicy "beef" tofu + mushrooms, onions, broccoli and peppers

    + 1.5 slices 5% cheese

    + 1 egg white

    - 50 g kidney beans

    (~290cal, 25g protein, 8g fat) <--- YUM.

     

    chocolate banana protein shake

    + 11g walnuts

    + 100ml soy milk

    115g blueberries

    (~365cal, 38g protein, 9g fat)

     

    cottage cheese + 15g ajvar

    1 slice ww bread, toasted

    (~250cal, 30g protein, 6g fat) <--- YUM.

     

    1/2 low carb peanut caramel protein bar

    1 pink lady apple

    (~240cal,  20g protein, 5g fat)

    (TOTAL: ~1385cal, 136g protein, 30g fat)

    (ratio: ~40/41/19)

  • wow kids. I am soooo glad I found this thread. I am a new vegetarian ..and new to the bfl plan.. so a double challenge..

    I want to thank you for taking the time to post your ideas and nutrition info for me to steal! lol.

    I hope this works :)

    Every day is a struggle. Make today's count!

    http://nomorefatass.blogspot.com/