Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Quick Egg Muffins (Regular), 1 serving (318 g)

Lunch Tuna-Quinoa Toss (Regular), 1 serving (230 g)

Dinner Ginger Chicken (Regular), 1 serving (344 g)

Snacks No Bake Protein Balls (Regular), 38 g

 Day 2

Breakfast Quick Egg Muffins (Regular), 1 serving (318 g)

Lunch Tuna-Quinoa Toss (Regular), 1 serving (230 g)

Dinner Ginger Chicken (Regular), 1 serving (344 g)

Snacks No Bake Protein Balls (Regular), 38 g

 Day 3

Breakfast Quick Egg Muffins (Regular), 1 serving (318 g)

Lunch Tuna-Quinoa Toss (Regular), 1 serving (230 g)

Dinner Ginger Chicken (Regular), 1 serving (344 g)

Snacks No Bake Protein Balls (Regular), 38 g

 Day 4

Breakfast Quick Egg Muffins (Regular), 1 serving (318 g)

Lunch Tuna-Quinoa Toss (Regular), 1 serving (230 g)

Dinner Ginger Chicken (Regular), 1 serving (344 g)

Snacks No Bake Protein Balls (Regular), 38 g

 Day 5

Breakfast Yoghurt Pot (Regular), 1 serving (208 g)

Lunch Chicken and Egg Salad (Regular), 1 serving (296 g)

Dinner Easy Salmon (Regular), 1 serving (279 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Day 6

Breakfast Yoghurt Pot (Regular), 1 serving (208 g)

Lunch Chicken and Egg Salad (Regular), 1 serving (296 g)

Dinner Easy Salmon (Regular), 1 serving (279 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Day 7

Breakfast Yoghurt Pot (Regular), 1 serving (208 g)

Lunch Chicken and Egg Salad (Regular), 1 serving (296 g)

Dinner Easy Salmon (Regular), 1 serving (279 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Quick Egg Muffins (Regular), Tuna-Quinoa Toss (Regular), 1 Ginger C hicken (Regular), 1 No Bake Protein Balls (Regular), 38
1 1 serving (318 g) serving (230 g) serving (344 g) g

D Quick Egg Muffins (Regular), Tuna-Quinoa Toss (Regular), 1 Ginger C hicken (Regular), 1 No Bake Protein Balls (Regular), 38
2 1 serving (318 g) serving (230 g) serving (344 g) g

D Quick Egg Muffins (Regular), Tuna-Quinoa Toss (Regular), 1 Ginger C hicken (Regular), 1 No Bake Protein Balls (Regular), 38
3 1 serving (318 g) serving (230 g) serving (344 g) g

D Quick Egg Muffins (Regular), Tuna-Quinoa Toss (Regular), 1 Ginger C hicken (Regular), 1 No Bake Protein Balls (Regular), 38
4 1 serving (318 g) serving (230 g) serving (344 g) g

D Yoghurt Pot (Regular), 1 C hicken and Egg Salad Easy Salmon (Regular), 1 Double C hocolate Pudding
5 serving (208 g) (Regular), 1 serving (296 g) serving (279 g) (Regular), 1 serving (90 g)

D Yoghurt Pot (Regular), 1 C hicken and Egg Salad Easy Salmon (Regular), 1 Double C hocolate Pudding
6 serving (208 g) (Regular), 1 serving (296 g) serving (279 g) (Regular), 1 serving (90 g)

D Yoghurt Pot (Regular), 1 C hicken and Egg Salad Easy Salmon (Regular), 1 Double C hocolate Pudding
7 serving (208 g) (Regular), 1 serving (296 g) serving (279 g) (Regular), 1 serving (90 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1242.6 108.9 49.3 91

Day 2 1242.6 108.9 49.3 91

Day 3 1242.6 108.9 49.3 91

Day 4 1242.6 108.9 49.3 91

Day 5 1196.8 140.9 36.5 72.1

Day 6 1196.8 140.9 36.5 72.1

Day 7 1196.8 140.9 36.5 72.1

 Recipes

Quick Egg Muffins (Regular)

Quick Egg Muffins

4 servings. Ready in 30 min.

Ingredients
Olive Oil, 4 tablespoon (60 g)
Red and Green Pepper, diced, 2 cup (308 g)
Onion, fresh, chopped, 1 cup (157 g)
Spinach, 4 cups (116 g)
Mushrooms, fresh, sliced, 1 cups (97 g)
Garlic, minced, 4 garlic clove (16 g)
Raw Egg, 12 egg (516 g)
Sea Salt and Black Pepper, 1 dash (1 g)

Instructions/Preparation
1. Preheat oven to 350 degrees F/ 175 degrees C. Grease a muffin pan using half of the olive oil
and set aside.

2. Heat a large non-stick skillet over medium heat. Add in remaining oil and sauté red and green
pepper and onion. Sauté for 5-7 minutes, or until peppers are tender.

3. Add in spinach and mushrooms and cook for an additional 2 minutes. Add in minced garlic and
season with salt and pepper. Remove from heat.

4. In a bowl, crack eggs and add cooked vegetables.

5. Pour the egg and vegetable mixture evenly into the prepared muffin pan.

6. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

Extra comments/notes
Portions can be stored in an airtight container in the fridge for about 4 days. Muffins may also be
frozen.
Tuna-Quinoa Toss (Regular)

Tuna-Quinoa Toss 4 servings. Ready in 30 min.

Ingredients
Quinoa, 1 cup (167 g)
Light Tuna, canned in water, drained, 4 Small Can (380 g)
Chickpeas (Garbanzos), canned, rinsed and drained, 1 can (240
g)
Tomato, fresh, 0.5 cup cherry tomatoes (75 g)
Lemon Juice, 1 lemon yields (48 g)
Red Wine Vinegar, 2 tsp (10 g)

Instructions/Preparation
1. Cook quinoa as instructed. Once cooked, use a fork to fluff it. Set aside.

2. To serve, combine quinoa with tuna, chickpeas and tomato in a bowl. Dress with a drizzle of red
wine vinegar and lemon.
Ginger Chicken (Regular)

Ginger Chicken 4 servings. Ready in 30 min.

Ingredients
Chicken Breast, in cubes, 4 portion(s) (800 g)
Celery, 2 celery stalks (76 g)
Ground Ginger, 2 teaspoon (6 g)
Onion, fresh, 1 red onion (106 g)
Spinach, 4 cups (116 g)
Sweet Potato, 2 sweetpotato, 5" long (260 g)
Olive Oil, 2 tsp (10 g)

Instructions/Preparation
1. Cook sweet potato in the oven for around 20 minutes with half of the olive oil.

2. Pan fry chicken cubes using the remaining olive oil. When nearly cooked, add in celery, onion
and ginger powder.

3. Toss cooked sweet potato and the spinach through the chicken mix in the pan and serve!
No-Bake Protein Balls (Regular)

No-Bake Protein Balls 4 servings. Ready in 10 min.

Ingredients
Rolled Oats, 0.5 cup (41 g)
Protein Powder, 0.5 scoop (15 g)
Peanut Butter, 2 tbsp (32 g)
Honey, 1 tablespoons (20 g)
Dark Chocolate Chips, 2 tablespoons (28 g)

Instructions/Preparation
1. Place the protein powder, oats, peanut butter, and honey in a large bowl.

2. If the mixture is too dry, add water, 1 teaspoon at a time, until desired consistency is reached.

3. Stir in the chocolate chips.

4. Take a tablespoon sized piece of dough and roll into a balls. Place on a pan or plate lined with
parchment paper. Complete for the remainder of the dough until it is all rolled into balls

5. Chill for at least 30 minutes, then serve. Store remaining balls in the refrigerator.
Yogurt Pot (Regular)

Yogurt Pot (Regular) 1 serving. Ready in 5 min.

Ingredients
Greek Yogurt (Low Fat), 1 portion(s) (100 g)
Honey, 1 tsp (7 g)
Rolled Oats, 0.5 cup (41 g)
Raspberries, 0.5 cup (60 g)

Instructions/Preparation
1. In a bowl, combine yogurt, honey and rolled oats. Chill in the refrigerator for 1-2 hours or
overnight.

2. Serve with raspberries and enjoy!

Chicken and Egg Salad (Regular)

Chicken and Egg Open Sandwich 3 servings. Ready in 20

min.

Ingredients
Chicken Breast, 3 portion(s) (600 g)
Boiled Eggs, 3 1 (195 g)
Fat-free mayonnaise, 1 tbsp (16 g)
Curry Powder, 1 pinch (1 g)
Chives, 0.5 tsp chopped (1 g)
Black Pepper, 1 dash (0 g)
Gluten-free Bread, 3 slice (75 g)

Instructions/Preparation
1. Boil the chicken first.

2. Once cooked, shred the chicken and cut eggs into bite-sized pieces.

3. Mix the mayonnaise with curry powder, chives, and black pepper in a large bowl and mix.

4. Let it cool in the fridge for at least 10 minutes or overnight. Top a toasted bread with the salad
and serve.
Easy Salmon (Regular)

Easy Salmon 3 servings. Ready in 20 min.

Ingredients
Olive Oil, 2 tsp (10 g)
Salmon, fresh, 3 fillet (510 g)
Cumin, 0.75 tablespoon (5 g)
Garlic, 1.5 garlic clove (6 g)
Broccoli, cooked, 1.5 portion(s) (150 g)
Cauliflower rice, 1.5 cup (155 g)

Instructions/Preparation
1. Pan fry salmon in olive oil and season with cumin and garlic.

2. Boil broccoli and pan-fry cauliflower rice. Serve all together and enjoy!
Double Chocolate Pudding (Regular)

Double Chocolate Pudding 3 servings. Ready in 5 min.

Ingredients
Chocolate Protein Powder, 3 scoop(s) (90 g)
Greek Yogurt (Low Fat), 1.5 portion(s) (150 g)
Cocoa Powder, unsweetened, 0.75 tbsp (4 g)
Vanilla Essence, 1.5 tsp (8 g)
Raspberries, 10 raspberries (19 g)

Instructions/Preparation
1. Mix all the ingredients and eat right away. Quick and super easy!

2. If meal prepping eat one portion and store the others in the fridge. Otherwise 1/3 the recipe
and make to order each time.
SHOPPING LISTS:

REGULAR WEEK 1
Fats and Oils
• Olive Oil, 4 tablespoons (60 g)
• Fat-free Mayonnaise, 1 tablespoon (16 g)
• Olive Oil, 4 teaspoons (20 g)

Vegetables and Vegetable Products
• Red and Green Pepper, diced, 2 cups (308 g)
• Onion, fresh, chopped, 1 cup (157 g)
• Spinach, 8 cups (232 g)
• Mushrooms, fresh, sliced, 1 cup (97 g)
• Garlic, minced, 5.5 garlic cloves (22 g)
• Tomato, fresh, 0.5 cup cherry tomatoes (75 g)
• Chives, 0.5 teaspoon chopped (1 g)
• Celery, 2 celery stalks (76 g)
• Onion, fresh, 1 red onion (106 g)
• Sweet Potato, 2 sweet potato, 5" long (260 g)
• Broccoli, cooked, 1.5 portions (149 g)
• Cauliflower rice, 1.5 cups (154 g)

Dairy and Egg Products
• Raw Egg, 12 eggs (516 g)
• Greek Yogurt (Low Fat), 4.5 portions (450 g)
• Boiled Eggs, 3 eggs (195 g)

Spices and Herbs
• Sea Salt and Black Pepper, 1 dash (1 g)
• Red Wine Vinegar, 2 teaspoons (10 g)
• Curry Powder, 1 pinch (1 g)
• Black Pepper, 1 dash (0 g)
• Ground Ginger, 2 teaspoons (6 g)
• Cumin, 0.75 tablespoons (5 g)
• Vanilla Essence, 1.5 teaspoons (7 g)

Sweets
• Honey, 3 teaspoons (21 g)
• Honey, 1 tablespoon (20 g)
• Dark Chocolate Chips, 2 tablespoons (28 g)
• Cocoa Powder, unsweetened, 0.75 tablespoon (4 g)

Breakfast Cereals
• Rolled Oats, 2 cups (169 g)

Fruits and Fruit Juices
 • Raspberries, 1.5 cup (180 g)
• Lemon Juice, 1 whole (48 g)
• Raspberries, 10 raspberries (19 g)

Cereal Grains and Pasta
• Quinoa, 1 cup (167 g)

Finfish and Shellfish Products
• Light Tuna, canned in water, drained, 4 small cans (380 g)
• Salmon, fresh, 3 fillets (511 g)

Legumes and Legume Products
• Chickpeas (Garbanzos), canned, rinsed and drained, 1 can (240 g)
• Peanut Butter, 2 tablespoons (32 g)

Poultry Products
• Chicken Breast, 7 portions (1401 g)

Baked Products
• Gluten-free Bread, 3 slices (75 g)
Beverages
• Protein Powder, 0.5 scoop (15 g)
Other
• Chocolate Protein Powder, 3 scoops (90 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Protein Smoothie, 1 serving (532 g)

Lunch Healthy Turkey Stir-Fry (Regular), 425 g

Dinner Fish and Veggies (Regular), 454 g

Snacks No Bake Protein Balls (Regular), 38 g

 Day 2

Breakfast Protein Smoothie, 1 serving (532 g)

Lunch Healthy Turkey Stir-Fry (Regular), 425 g

Dinner Fish and Veggies (Regular), 454 g

Snacks No Bake Protein Balls (Regular), 38 g

 Day 3

Breakfast Protein Smoothie, 1 serving (532 g)

Lunch Healthy Turkey Stir-Fry (Regular), 425 g

Dinner Fish and Veggies (Regular), 454 g

Snacks No Bake Protein Balls (Regular), 38 g

 Day 4

Breakfast Protein Smoothie, 1 serving (532 g)

Lunch Healthy Turkey Stir-Fry (Regular), 425 g

Dinner Fish and Veggies (Regular), 454 g

Snacks No Bake Protein Balls (Regular), 38 g

 Day 5

Breakfast Scrambled Egg Bowl (Regular), 236 g

Lunch Yummy Meatballs (Regular), 1 serving (255 g)

Dinner Lemon Chicken Pasta (Regular), 1 serving (313 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Day 6

Breakfast Scrambled Egg Bowl (Regular), 236 g

Lunch Yummy Meatballs (Regular), 1 serving (255 g)

Dinner Lemon Chicken Pasta (Regular), 1 serving (313 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Day 7

Breakfast Scrambled Egg Bowl (Regular), 236 g

Lunch Yummy Meatballs (Regular), 1 serving (255 g)

Dinner Lemon Chicken Pasta (Regular), 1 serving (313 g)

Snacks Double Chocolate Pudding (Regular), 1 serving (90 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Protein Smoothie, 1 Healthy Turkey Stir-Fry Fish and Veggies (Regular), 454 g No Bake Protein Balls (Regular), 38
1 serving (532 g) (Regular), 425 g g

D Protein Smoothie, 1 Healthy Turkey Stir-Fry Fish and Veggies (Regular), 454 g No Bake Protein Balls (Regular), 38
2 serving (532 g) (Regular), 425 g g

D Protein Smoothie, 1 Healthy Turkey Stir-Fry Fish and Veggies (Regular), 454 g No Bake Protein Balls (Regular), 38
3 serving (532 g) (Regular), 425 g g

D Protein Smoothie, 1 Healthy Turkey Stir-Fry Fish and Veggies (Regular), 454 g No Bake Protein Balls (Regular), 38
4 serving (532 g) (Regular), 425 g g

D Scrambled Egg Bowl Yummy Meatballs (Regular), 1 Lemon C hicken Pasta (Regular), Double C hocolate Pudding
5 (Regular), 236 g serving (255 g) 1 serving (313 g) (Regular), 1 serving (90 g)

D Scrambled Egg Bowl Yummy Meatballs (Regular), 1 Lemon C hicken Pasta (Regular), Double C hocolate Pudding
6 (Regular), 236 g serving (255 g) 1 serving (313 g) (Regular), 1 serving (90 g)

D Scrambled Egg Bowl Yummy Meatballs (Regular), 1 Lemon C hicken Pasta (Regular), Double C hocolate Pudding
7 (Regular), 236 g serving (255 g) 1 serving (313 g) (Regular), 1 serving (90 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1254.6 125.2 48 84.5

Day 2 1254.6 125.2 48 84.5

Day 3 1254.6 125.2 48 84.5

Day 4 1254.6 125.2 48 84.5

Day 5 1263.9 117.4 65 54.1

Day 6 1263.9 117.4 65 54.1

Day 7 1263.9 117.4 65 54.1

 Recipes

Protein Smoothie

Protein Smoothie (Vegetarian) 1 serving. Ready in 5 min.

Ingredients
Raspberries, 1 cup (120 g)
Protein Powder, 1 scoop (30 g)
Water, or as needed, 0.5 cup (120 g)
Almond Milk, 1 cup (262 g)

Instructions/Preparation
1. Put everything in a blender and blend until smooth. Serve!
Healthy Turkey Stir-Fry (Regular)

Healthy Turkey Stir-Fry

4 servings. Ready in 30 min.

Ingredients
Ground Turkey, 4 portion(s) (1000 g)
Broccoli, cut into florets, 1 cups (92 g)
Zucchini, 1 cup, chopped (124 g)
Spinach, 4 cups (116 g)
Mushrooms, thinly sliced, 1 cups (97 g)
Onion, fresh, chopped, 1 small (70 g)
Coconut Aminos, to taste, 2 teaspoon(s) (10 g)
Rice, brown, medium-grain, cooked, 1 cups (193 g)

Instructions/Preparation
1. Cook broccoli, zucchini, onions and mushrooms in a nonstick pan over medium heat until
tender (about 5 minutes). Set aside.

2. Now, cook the ground turkey in a skillet until thoroughly cooked.

3. Add the veggies and rice to the skillet together with coconut aminos and spinach. Stir until well
combined.

4. To serve, gently stir everything in a pan for about 30 seconds and serve immediately.
Fish and Veggies (Regular)

Fish and Veggies

4 servings. Ready in 20 min.

Ingredients
Cod Fish, 4 fillet (924 g)
Garlic Powder, 1 tbsp (10 g)
Basil, 1 tablespoons (3 g)
Lemon, 4 slice (32 g)
Onion, fresh, 1 onion (108 g)
Carrot, 1 cup (134 g)
Broccoli, 1 cup chopped (91 g)
Spinach, 4 cups (116 g)
Sweet Potato, 4 portion(s) (400 g)
Olive Oil, 1 tsp (5 g)

Instructions/Preparation
1. Preheat the oven to 450 degrees F/ 230 degrees C.

2. Place fish in foil, rub garlic powder and basil into cod and add lemon wedge on top. Place
chopped onion in with the cod and wrap the foil up into a parcel. Bake for 12-15 minutes.

3. Boil carrots, broccoli and spinach together (as much as desired).

4. Cook the sweet potato in the oven with the olive oil for around 20 minutes.

5. Serve the fish together with all of the vegetables.

No-Bake Protein Balls (Regular)

No-Bake Protein Balls 4 servings. Ready in 10 min.

Ingredients
Rolled Oats, 0.5 cup (41 g)
Protein Powder, 0.5 scoop (15 g)
Peanut Butter, 2 tbsp (32 g)
Honey, 1 tablespoons (20 g)
Dark Chocolate Chips, 2 tablespoons (28 g)

Instructions/Preparation
1. Place the protein powder, oats, peanut butter, and honey in a large bowl.

2. If the mixture is too dry, add water, 1 teaspoon at a time, until desired consistency is reached.

3. Stir in the chocolate chips.

4. Take a tablespoon sized piece of dough and roll into a balls. Place on a pan or plate lined with
parchment paper. Complete for the remainder of the dough until it is all rolled into balls

5. Chill for at least 30 minutes, then serve. Store remaining balls in the refrigerator.
Scrambled Egg Bowl (Regular)

Scrambled Egg Bowl

1 serving. Ready in 10 min.

Ingredients
Olive Oil, 1 tsp (5 g)
Mushrooms, sliced, 0.5 mushrooms (10 g)
Red Pepper, diced, 0.5 red bell pepper (58 g)
Onion, fresh, chopped, 1 tablespoons (11 g)
Raw Egg, scrambled, 2 egg (86 g)
Spinach, 1 cups (29 g)
Tomato, fresh, 0.25 cup cherry tomatoes (37 g)
Avocado, sliced, 0.5 avocado (79 g)

Instructions/Preparation
1. Cook the mushrooms, onions, and peppers in a hot pan with half of the oil. Cook until soft and
then place it into your serving bowl.

2. Now, in a measuring jug, crack eggs and mix until combined. Pour the egg mixture into the hot
pan and mix until your eggs have reached the scrambled consistency you desire.

3. Once cooked, place the eggs into the serving bowl with the vegetable mixture.

4. Using the same hot pan, add remaining oil. Now add the spinach and cook until wilted. Place
the spinach into your serving bowl.

5. Cut avocado in ½ along with the tomatoes and add them into the bowl. Serve!
Yummy Meatballs (Regular)

Yummy Meatballs 3 servings. Ready in 30 min.

Ingredients
Ground Beef (85/15%), 3 portion(s) (360 g)
Almond Flour, 6 Tbs (54 g)
Raw Egg, 1.5 egg (65 g)
Almond Milk, 6 tablespoon (126 g)
Onion, chopped, 0.5 onion (54 g)
Coconut Aminos, 3 teaspoon(s) (15 g)
Garlic, minced, 1 garlic clove (4 g)
Spinach, 3 cups (87 g)

Instructions/Preparation
1. Line a pan with foil. Mix all ingredients and roll into balls.

2. Cook at 350 F/ 175 C for 18-25 minutes.

3. Serve with spinach.

Lemon Chicken Pasta (Regular)

Lemon Chicken Pasta 3 servings. Ready in 30 min.

Ingredients
Pasta, gluten-free, corn, cooked, 3 portion(s) (300 g)
Chicken Breast, in cubes, 3 portion(s) (540 g)
Lemon Juice, or as needed, 1.5 teaspoons (8 g)
Olive Oil, 3 tsp (15 g)
Fresh Basil, 1 tablespoons (3 g)
Mushrooms, fresh, 0.75 cups (73 g)

Instructions/Preparation
1. Sauté your mushrooms in a hot frying pan with extra-virgin olive oil, and the chicken cubes
together until mushrooms are slightly brown and the chicken is cooked. This should take around
3-5 minutes.

2. Place the cooked pasta in a bowl. Add cooked mushrooms and chicken on top of cooked the
pasta and top with fresh basil and lemon juice.
Double Chocolate Pudding (Regular)

Double Chocolate Pudding 3 servings. Ready in 5 min.

Ingredients
Chocolate Protein Powder, 3 scoop(s) (90 g)
Greek Yogurt (Low Fat), 1.5 portion(s) (150 g)
Cocoa Powder, unsweetened, 0.75 tbsp (4 g)
Vanilla Essence, 1.5 tsp (8 g)
Raspberries, 10 raspberries (19 g)

Instructions/Preparation
1. Mix all the ingredients and eat right away. Quick and super easy!

2. If meal prepping eat one portion and store the others in the fridge. Otherwise 1/3 the recipe
and make to order each time.
SHOPPING LIST

REGULAR WEEK 2

Fats and Oils
• Olive Oil, 7 teaspoons (35 g)

Vegetables and Vegetable Products
• Mushrooms, sliced, 1.5 mushrooms (30 g)
• Red Pepper, diced, 1.5 red bell peppers (174 g)
• Onion, fresh, chopped, 3 tablespoons (33 g)
• Spinach, 14 cups (406 g)
• Tomato, fresh, 0.75 cup cherry tomatoes (111g)
• Broccoli, cut into florets, 1 cup (92 g)
• Zucchini, 1 cup, chopped (124 g)
• Mushrooms, thinly sliced, 1.75 cups (170 g)
• Onion, fresh, chopped, 1 small (70 g)
• Onion, chopped, 1.5 onion (162 g)
• Garlic, minced, 1 garlic clove (4 g)
• Carrot, 1 cup (134 g)
• Broccoli, 1 cup chopped (91 g)
• Sweet Potato, 4 portions (401 g)

Dairy and Egg Products
• Raw Egg, scrambled, 7.5 eggs (322 g)
• Greek Yogurt (Low Fat), 1.5 portions (150 g)

Spices and Herbs
• Garlic Powder, 1 tablespoon (10 g)
• Basil, 2 tablespoons (6 g)
• Vanilla Essence, 1.5 teaspoons (8 g)

Sweets
• Honey, 1 tablespoons (20 g)
• Dark Chocolate Chips, 2 tablespoons (28 g)
• Cocoa Powder, unsweetened, 0.75 tablespoons (4 g)

Breakfast Cereals
• Rolled Oats, 0.5 cup (41 g)

Fruits and Fruit Juices
• Raspberries, 4 cups (480 g)
• Avocado, sliced, 1.5 avocado (237 g)
• Lemon, 4 wedge or slice (32 g)
• Lemon Juice, or as needed, 1.5 teaspoons (8 g)
• Raspberries, 10 raspberries (19 g)

Cereal Grains and Pasta
• Rice, brown, medium-grain, cooked, 1 cup (193 g)
• Pasta, gluten-free, corn, cooked, 3 portions (300 g)

Finfish and Shellfish Products
• Cod Fish, 4 fillets (925 g)

Nuts and Seeds Products
• Peanut Butter, 2 tablespoons (32 g)
• Almond Flour, 6 tablespoons (54 g)

Poultry Products
• Ground Turkey, 4 portions (1kg)
• Chicken Breast, in cubes, 3 portions (540 g)

Beef Products
• Ground Beef (85/15%), 3 portions (360 g)

Beverages
• Protein Powder, 4.5 scoops (135 g)
• Water, or as needed, 2 cups (480 g)
• Almond Milk, 4 cups (1048 g)
• Almond Milk, 6 tablespoons (126 g)

Other
• Chocolate Protein Powder, 3 scoops (90 g)
• Coconut Aminos, to taste, 5 teaspoons (25 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Mexican Eggs, 1 serving (482 g)

Lunch Chicken Lentil Salad, 401 g

Dinner Walnut Crusted Salmon, 1 serving (240 g)

Snacks Blueberries, 0.5 cup (72 g)

 Day 2

Breakfast Mexican Eggs, 1 serving (482 g)

Lunch Chicken Lentil Salad, 401 g

Dinner Walnut Crusted Salmon, 1 serving (240 g)

Snacks Blueberries, 0.5 cup (72 g)

 Day 3

Breakfast Mexican Eggs, 1 serving (482 g)

Lunch Chicken Lentil Salad, 401 g

Dinner Walnut Crusted Salmon, 1 serving (240 g)

Snacks Blueberries, 0.5 cup (72 g)

 Day 4

Breakfast Mexican Eggs, 1 serving (482 g)

Lunch Chicken Lentil Salad, 401 g

Dinner Walnut Crusted Salmon, 1 serving (240 g)

Snacks Blueberries, 0.5 cup (72 g)

 Day 5

Breakfast Berry Shake, 1 serving (607 g)

Lunch 5-Ingredient Pesto Chicken Bake With Veggies (Regular), 1 serving (738
g)

Dinner Healthy And Easy Turkey Fajitas (Regular), 331 g

Snacks Sweet Apple, 1 serving (152 g)

 Day 6

Breakfast Berry Shake, 1 serving (607 g)

Lunch 5-Ingredient Pesto Chicken Bake With Veggies (Regular), 1 serving (738
g)

Dinner Healthy And Easy Turkey Fajitas (Regular), 331 g

Snacks Sweet Apple, 1 serving (152 g)

 Day 7

Breakfast Berry Shake, 1 serving (607 g)

Lunch 5-Ingredient Pesto Chicken Bake With Veggies (Regular), 1 serving (738
g)

Dinner Healthy And Easy Turkey Fajitas (Regular), 331 g

Snacks Sweet Apple, 1 serving (152 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Mexican Eggs, 1 C hicken Lentil Salad, 401 g Walnut C rusted Salmon, 1 serving Blueberries, 0.5 cup
1 serving (482 g) (240 g) (72 g)

D Mexican Eggs, 1 C hicken Lentil Salad, 401 g Walnut C rusted Salmon, 1 serving Blueberries, 0.5 cup
2 serving (482 g) (240 g) (72 g)

D Mexican Eggs, 1 C hicken Lentil Salad, 401 g Walnut C rusted Salmon, 1 serving Blueberries, 0.5 cup
3 serving (482 g) (240 g) (72 g)

D Mexican Eggs, 1 C hicken Lentil Salad, 401 g Walnut C rusted Salmon, 1 serving Blueberries, 0.5 cup
4 serving (482 g) (240 g) (72 g)

D Berry Shake, 1 5-Ingredient Pesto C hicken Bake With Veggies Healthy And Easy Turkey Fajitas Sweet Apple, 1
5 serving (607 g) (Regular), 1 serving (738 g) (Regular), 331 g serving (152 g)

D Berry Shake, 1 5-Ingredient Pesto C hicken Bake With Veggies Healthy And Easy Turkey Fajitas Sweet Apple, 1
6 serving (607 g) (Regular), 1 serving (738 g) (Regular), 331 g serving (152 g)

D Berry Shake, 1 5-Ingredient Pesto C hicken Bake With Veggies Healthy And Easy Turkey Fajitas Sweet Apple, 1
7 serving (607 g) (Regular), 1 serving (738 g) (Regular), 331 g serving (152 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1211.8 115.7 58.4 58.5

Day 2 1211.8 115.7 58.4 58.5

Day 3 1211.8 115.7 58.4 58.5

Day 4 1211.8 115.7 58.4 58.5

Day 5 1182.8 122.5 42 92

Day 6 1182.8 122.5 42 92

Day 7 1182.8 122.5 42 92

 Recipes

Mexican Eggs

Mexican Eggs 1 serving. Ready in 10 min.

Ingredients
Olive Oil, 1 tsp (5 g)
Onion, fresh, chopped, 1 small (70 g)
Spinach, 1 cups (29 g)
Raw Egg, whisked, 4 egg (172 g)
Black Beans, canned, rinsed and drained, 0.25 cup (42 g)
Tomato, fresh, chopped, 1 tomato (124 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Avocado, sliced, 0.25 avocado (40 g)

Instructions/Preparation
1. Heat a skillet and add the olive oil.

2. Add and saute the onion and spinach until spinach is wilted.

3. Add whisked eggs, beans and tomatoes. Cook until eggs are done.

4. Season with salt and pepper. Top with avocado.

Chicken Lentil Salad

Chicken Lentil Salad 4 servings. Ready in 15 min.

Ingredients
Green Beans, fresh, 4 cup 1/2" pieces (400 g)
Chicken Breast, 4 portion(s) (600 g)
Olive Oil, 4 tsp (20 g)
Herbs de Provence, 1 teaspoon(s) (1 g)
Lentils, canned, 4 portion(s) (160 g)
Red Wine Vinegar, 6 tsp (30 g)
Dijon Mustard, 6 teaspoon(s) (30 g)
Water, 4 Tbsp (60 g)
Mangetout (Snow Pea), 1 portion(s) (100 g)
Mix salad, 4 cups (264 g)

Instructions/Preparation
1. Cook green beans in a large pan of boiling water for 1 minute.

2. Drizzle chicken with oil, season generously with Herbs de Provence and cook in a pan.

3. For the dressing, whisk together the red wine vinegar, dijon mustard and cold water in a bowl.

4. Add the rest of the ingredients to a plate and enjoy.

Walnut Crusted Salmon

Walnut Crusted Salmon 4 servings. Ready in 30 min.

Ingredients
Dijon Mustard, 2 teaspoon(s) (10 g)
Garlic, minced, 1 garlic clove (4 g)
Lemon Zest, 0.25 teaspoon (1 g)
Lemon Juice, 1 teaspoons (5 g)
Rosemary, 1 tablespoons (2 g)
Honey, 0.5 tsp (4 g)
Sea Salt, 1 dash (1 g)
Walnuts, crushed, 0.25 cup (31 g)
Olive Oil, 1 tsp (5 g)
Salmon, fresh, 2 pounds (896 g)

Instructions/Preparation
1. Preheat oven to 425 degree F/ 220 degree C. Prepare and line a large rimmed baking tray with
parchment paper.

2. Mix mustard, garlic, lemon zest, lemon juice, rosemary, honey, and salt in a small bowl.

3. In another bowl, combine walnuts and oil.

4. Place salmon on the prepared baking tray. Spread the mustard mixture over the fish and
sprinkle with the walnut mixture, pressing to adhere. Lightly coat with cooking spray.

5. Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
Berry Shake

Berry Shake 1 serving. Ready in 5 min.

Ingredients
Almond Milk, 0.5 cup (131 g)
Water, 0.5 cup (120 g)
Greek Yogurt (Low Fat), 0.5 cup (143 g)
Blueberries, 1 cup (143 g)
Kale, 1 cups (66 g)
Chia seeds, 1 teaspoon (4 g)

Instructions/Preparation
1. Mix all together in a blender and enjoy!
5-Ingredient Pesto Chicken Bake With Veggies (Regular)

5-Ingredient Pesto Chicken Bake With Veggies

(Regular) 3 servings. Ready in 30 min.

Ingredients
Asparagus, fresh, 6 cup (798 g)
Red Pepper, 1.5 red bell pepper (173 g)
Mushrooms, fresh, 3 cups (291 g)
Garlic, minced, 1 garlic clove (4 g)
Pesto, 3 tbsp (48 g)
Chicken Breast, 3 portion(s) (900 g)

Instructions/Preparation
1. Preheat oven to 425 degrees F./ 220 degrees C.

2. In a large bowl combine asparagus, red pepper, mushrooms, garlic and pesto. Toss until
mixed.

3. Place veggies on a large parchment paper-lined tray, spread out in a single layer.

4. Place chicken on the tray in between the veggies. Bake for 30-40 minutes, stirring once.

5. Serve immediately and store other portions to be reheated for next meals.
Healthy And Easy Turkey Fajitas (Regular)

Healthy And Easy Turkey Fajitas 3 servings. Ready in 30

min.

Ingredients
Olive Oil, 6 tsp (30 g)
Onion, fresh, sliced, 0.5 red onion (53 g)
Red Pepper, sliced, 2 red bell pepper (230 g)
Yellow Pepper, sliced, 1 yellow bell pepper (119 g)
Turkey Breast, sliced, 3 portion(s) (315 g)
Cumin, 0.25 tsp (1 g)
Chili Powder, 1 pinch (1 g)
Avocado, sliced, 1.5 avocado (237 g)
Lime Juice, raw, 0.25 juice of lime (8 g)
Romaine Lettuce, 3 cup shredded (141 g)

Instructions/Preparation
1. Heat a pan over medium heat. Add the olive oil and sauté onions and peppers. Cook until soft
then set aside out of the pan.

2. Add turkey slices in the same hot pan and cook until no longer pink.

3. Season with cumin and chili powder and stir-fry until desired consistency. Add onions and
pepper back in to the pan and cook for 1 minute.

4. Serve on a plate with avocado slices, a drizzle of lemon juice, and shredded lettuce.
Sweet Apple

Sweet Apple 1 serving. Ready in 5 min.

Ingredients
Apple, sliced, 1 small (2-3/4" dia) (149 g)
Cinnamon, 1 Dash (1 g)
Stevia, 1 tsp (2 g)

Instructions/Preparation
1. Boil apple slices for 1 minute, drain and sprinkle with cinnamon and stevia.
SHOPPING LIST

REGULAR WEEK 3

Fats and Oils
• Olive Oil, 15 teaspoons (75 g)

Vegetables and Vegetable Products
• Onion, fresh, chopped, 4 small (280 g)
• Spinach, 4 cups (116 g)
• Tomato, fresh, chopped, 4 tomato (496 g)
• Kale, 3 cups (198 g)
• Green Beans, fresh, 4 cups 1/2" pieces (400 g)
• Mangetout (Snow Peas), 1 portion (100 g)
• Asparagus, fresh, 6 cups (798 g)
• Red Pepper, 3.5 red bell peppers (403 g)
• Mushrooms, fresh, 3 cups (291 g)
• Garlic, minced, 2 garlic clove (8 g)
• Onion, Fresh, sliced, 0.5 red onion (53 g)
• Yellow Pepper, sliced, 1 yellow bell pepper (119 g)
• Romaine Lettuce, 3 cups shredded (141 g)
• Mixed salad, 4 cups (264 g)

Dairy and Egg Products
• Raw Egg, whisked, 16 eggs (688 g)
• Greek Yogurt (Low Fat), 1.5 cups (429 g)

Spices and Herbs
• Sea Salt and Black Pepper, 5 dash (5 g)
• Herbs de Provence, 1 teaspoons (1 g)
• Red Wine Vinegar, 6 teaspoons (30 g)
• Dijon Mustard, 8 teaspoons (40 g)
• Rosemary, 1 tablespoons (2 g)
• Cumin, 0.25 teaspoons (1 g)
• Chilli Powder, 1 pinch (1 g)
• Cinnamon, 3 dash (3 g)

Sweets
• Honey, 0.5 teaspoons (4 g)
• Stevia, 3 teaspoons (6 g)

Nut and Seed Products
• Chia Seeds, 3 teaspoons (12 g)
• Walnuts, crushed, 0.25 cup (31 g)

Fruits and Fruit Juices
 • Avocado, sliced, 2.5 avocado (400 g)
• Blueberries, 3 cups (429 g)
• Lemon Zest, 0.25 teaspoon (1 g)
• Lemon Juice, 1 teaspoon (5 g)
• Lime Juice, raw, 0.25 juice of lime (8g)
• Apple, sliced, 3 small (2-3/4" dia) (447 g)

Soups Sauces and Gravies
• Pesto, 3 tablespoons (48 g)

Finfish and Shellfish Products
• Salmon, fresh, 2 pounds (898 g)

Legumes and Legume Products
• Black Beans, canned, rinsed and drained, 1 cup (168 g)
• Lentils, canned, 4 portions (160 g)

Poultry Products
• Chicken Breast, 7 portions (1050 g)
• Turkey Breast, sliced, 3 portions (315 g)

Beverages
• Almond Milk, 1.5 cup (393 g)
• Water, 1.5 cup (360 g)
• Water, 4 tablespoons (60 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Overnight Oats, 1 serving (375 g)

Lunch Lemon Chicken and Tahini Salad, 1 serving (329 g)

Dinner Protein Fish Mexican Bowl, 1 serving (613 g)

Snacks Yoghurt Covered Blueberries, 1 serving (107 g)

 Day 2

Breakfast Overnight Oats, 1 serving (375 g)

Lunch Lemon Chicken and Tahini Salad, 1 serving (329 g)

Dinner Protein Fish Mexican Bowl, 1 serving (613 g)

Snacks Yoghurt Covered Blueberries, 1 serving (107 g)

 Day 3

Breakfast Overnight Oats, 1 serving (375 g)

Lunch Lemon Chicken and Tahini Salad, 1 serving (329 g)

Dinner Protein Fish Mexican Bowl, 1 serving (613 g)

Snacks Yoghurt Covered Blueberries, 1 serving (107 g)

 Day 4

Breakfast Overnight Oats, 1 serving (375 g)

Lunch Lemon Chicken and Tahini Salad, 1 serving (329 g)

Dinner Protein Fish Mexican Bowl, 1 serving (613 g)

Snacks Yoghurt Covered Blueberries, 1 serving (107 g)

 Day 5

Breakfast Scrambled Spinach (Regular), 1 serving (235 g)

Lunch Mackerel and Rice (Regular), 1 serving (394 g)

Dinner Saag Chicken (Regular), 1 serving (373 g)

Snacks Kale Crisps (Regular), 1 serving (32 g)

 Day 6

Breakfast Scrambled Spinach (Regular), 1 serving (235 g)

Lunch Mackerel and Rice (Regular), 1 serving (394 g)

Dinner Saag Chicken (Regular), 1 serving (373 g)

Snacks Kale Crisps (Regular), 1 serving (32 g)

 Day 7

Breakfast Scrambled Spinach (Regular), 1 serving (235 g)

Lunch Mackerel and Rice (Regular), 1 serving (394 g)

Dinner Saag Chicken (Regular), 1 serving (373 g)

Snacks Kale Crisps (Regular), 1 serving (32 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Overnight Oats, 1 serving (375 g) Lemon C hicken and Tahini Salad, Protein Fish Mexican Bowl, 1 Yoghurt C overed Blueberries, 1
1 1 serving (329 g) serving (613 g) serving (107 g)

D Overnight Oats, 1 serving (375 g) Lemon C hicken and Tahini Salad, Protein Fish Mexican Bowl, 1 Yoghurt C overed Blueberries, 1
2 1 serving (329 g) serving (613 g) serving (107 g)

D Overnight Oats, 1 serving (375 g) Lemon C hicken and Tahini Salad, Protein Fish Mexican Bowl, 1 Yoghurt C overed Blueberries, 1
3 1 serving (329 g) serving (613 g) serving (107 g)

D Overnight Oats, 1 serving (375 g) Lemon C hicken and Tahini Salad, Protein Fish Mexican Bowl, 1 Yoghurt C overed Blueberries, 1
4 1 serving (329 g) serving (613 g) serving (107 g)

D Scrambled Spinach (Regular), Mackerel and Rice (Regular), 1 Saag C hicken (Regular), 1 Kale C risps (Regular), 1 serving
5 1 serving (235 g) serving (394 g) serving (373 g) (32 g)

D Scrambled Spinach (Regular), Mackerel and Rice (Regular), 1 Saag C hicken (Regular), 1 Kale C risps (Regular), 1 serving
6 1 serving (235 g) serving (394 g) serving (373 g) (32 g)

D Scrambled Spinach (Regular), Mackerel and Rice (Regular), 1 Saag C hicken (Regular), 1 Kale C risps (Regular), 1 serving
7 1 serving (235 g) serving (394 g) serving (373 g) (32 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1202.5 119.2 31 111.9

Day 2 1202.5 119.2 31 111.9

Day 3 1202.5 119.2 31 111.9

Day 4 1202.5 119.2 31 111.9

Day 5 1243.5 121.9 66.3 37.7

Day 6 1243.5 121.9 66.3 37.7

Day 7 1243.5 121.9 66.3 37.7

 Recipes

Overnight Oats

Overnight Oats 1 serving. Ready in 5 min.

Ingredients
Steel Cut Oats, raw, 0.25 cup(s) (40 g)
Almond Milk, 1 cup (262 g)
Cinnamon, 1 Dash (1 g)
Blueberries, 0.5 cup (72 g)

Instructions/Preparation
1. In a bowl, combine oats, almond milk and cinnamon. Stir well to combine and place in the
fridge overnight.

2. Top with Blueberries upon serving.

Lemon Chicken and Tahini Salad

Lemon Chicken and Tahini Salad

4 servings. Ready in 10 min.

Ingredients
Olive Oil, 1 tablespoon (15 g)
Lemon Juice, 2 tablespoons (30 g)
Garlic, minced, 2 garlic clove (8 g)
Chicken Breast, 4 portion(s) (800 g)
Romaine Lettuce, 4 cup shredded (188 g)
Cucumber, chopped, 0.5 cup (55 g)
Tomato, diced, 0.5 cup cherry tomatoes (75 g)
Onion, chopped, 0.5 red onion (53 g)
Avocado, diced, 0.5 avocado (79 g)
Tahini, for the dressing, 1 tbsp (15 g)

Instructions/Preparation
1. Place the oil in a pan and cook the chicken in lemon and garlic until no longer pink.

2. Add all of the salad ingredients (lettuce, cucumber, tomato, onion, avocado) to a bowl.

3. Add the chicken and Tahini to the bowl. Mix and serve!

Extra comments/notes
It is best to serve it fresh daily.
Protein Fish Mexican Bowl

Protein Fish Mexican Bowl 4 servings. Ready in 10 min.

Ingredients
Lime Juice, raw, 1 Tbsp (16 g)
Olive Oil, 2 tsp (10 g)
Paprika, 1 pinch (1 g)
White Fish, 4 portion(s) (980 g)
Black Beans, canned, rinsed and drained, 0.5 can (213 g)
Red Pepper, diced, 1 red bell pepper (115 g)
Cumin, 0.25 teaspoon (1 g)
Lime Zest, 1 lime zest (66 g)
Onion, fresh, chopped, 1 red onion (106 g)
Jalapeno Pepper (Hot), chopped, 1 jalapeno (15 g)
Romaine Lettuce, 4 cup shredded (188 g)
Quinoa, cooked, 4 cup (740 g)

Instructions/Preparation
1. In a small bowl combine lime juice, olive oil and paprika. Mix until smooth and set aside.

2. Steam the white fish and add to a large bowl.

3. Add cooked quinoa, black beans, red pepper, cumin, lime zest, onion, lettuce and Jalapeno.

5. Top with the dressing made and serve.

Yogurt Covered Blueberries

Yogurt Covered Blueberries 4 servings. Ready in 10 min.

Ingredients
Blueberries, 1 cup (143 g)
Greek Yogurt (Low Fat), 1 cup (285 g)

Instructions/Preparation
1. Using a toothpick, dip each blueberry into the yogurt and swirl until covered.

2. Use another toothpick to help slide the coated berry onto a lined plate. Repeat until all
blueberries are coated.

3. Refrigerate or freeze until set.

Scrambled Spinach (Regular)

Scrambled Spinach (Regular)

1 serving. Ready in 10 min.

Ingredients
Raw Egg, 4 egg (172 g)
Spinach, 2 cups (58 g)
Olive Oil, 1 tsp (5 g)

Instructions/Preparation
1. In a pan with olive oil, cook spinach until wilted and then add the eggs.

2. Cook until desired scrambled texture and serve.

Mackerel and Rice (Regular)

Mackerel and Rice 3 servings. Ready in 30 min.

Ingredients
Zucchini, chopped, 2 small (236 g)
Onion, fresh, chopped, 0.5 small (35 g)
Red Pepper, sliced, 1 red bell pepper (115 g)
Hot Chili Peppers, optional, 0.5 red jalapeno (7 g)
Cumin, 0.25 tsp (1 g)
Paprika, 0.25 teaspoon (1 g)
Turmeric, 0.25 tsp (1 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Mackerel, canned, in water or oil, 1.5 can (15 oz) (542 g)
Wild rice, cooked, to serve, 1.5 cup (246 g)

Instructions/Preparation
1. Cook zucchini, onion, and peppers over medium heat in a skillet until tender.

2. Add the spices and season with salt and pepper.

3. Add the cooked rice, canned Mackerel and cooked spicy vegetables together in a bowl and
serve.

Extra comments/notes
NOTE: Make sure to wash mackerel under water to reduce sodium.
Saag Chicken (Regular)

Saag Chicken 3 servings. Ready in 30 min.

Ingredients
Chicken Breast, skinless, 3 portion(s) (600 g)
Spinach, 6 cups (174 g)
Onion, fresh, 0.5 onion (54 g)
Tomato, fresh, 1 tomato (124 g)
Ginger Root, 3 tsp (6 g)
Garlic, 1 garlic clove (4 g)
Greek Yogurt (Low Fat), 6 tbsp (102 g)
Ghee, 3 Tbsp (48 g)
Chili Powder, 0.5 tsp (2 g)
Turmeric, 0.25 tsp (1 g)
Cumin, 0.5 tsp (2 g)
Sea Salt, 1 dash (1 g)
Garam Masala, 0.25 tablespoon(s) (3 g)
Coriander Powder, 0.5 tsp (0 g)

Instructions/Preparation
1. Score the chicken by cutting gashes into the flesh which will allow the marinade and flavours to
penetrate the meat.

2. Marinate the chicken with the yogurt, salt, chilli powder, turmeric, garam masala, coriander
powder and cumin powder and leave for an hour.

3. In a heavy saucepan add the spinach along with some water and cover and cook for 5 minutes
till fully wilted. Puree the mixture in your blender and set aside for later.

4. Next, heat the ghee in a saucepan and when hot, sauté the onions. Once they turn translucent
then add in the ginger and garlic and cook.

5. As the onions start to get some colour, add in tomatoes and cook for 2 minutes.

6. Next, add in the chicken and stir together. Once the chicken starts to turn white, add in the
spinach puree and mix together to combine.

7. Turn down the heat and allow to cook for 10-12 minutes till the chicken is done and cooked all
the way through.
Kale Crisps (Regular)

Kale Crisps 3 servings. Ready in 5 min.

Ingredients
Kale, 0.5 bunch (66 g)
Olive Oil, 2 tablespoon (30 g)
Sea Salt and Black Pepper, 1 dash (1 g)

Instructions/Preparation
1. Place fresh kale spread out on a baking tray. Drizzle extra-virgin olive oil over the top and
sprinkle with sea salt and black pepper.

2. Place in the oven on broil for about 5 minutes. Serve and enjoy!
SHOPPING LIST

REGULAR WEEK 4

Fats and Oils
• Olive Oil, 5 teaspoons (25 g)
• Olive Oil, 3 tablespoons (45 g)

Vegetables and Vegetable Products
• Spinach, 12 cups (348 g)
• Garlic, minced, 3 garlic clove (12 g)
• Romaine Lettuce, 8 cup shredded (376 g)
• Cucumber, chopped, 0.5 cup (55 g)
• Tomato, diced, 0.5 cup cherry tomatoes (75 g)
• Onion, chopped, 1.5 red onion (159 g)
• Zucchini, chopped, 2 small (236 g)
• Onion, fresh, chopped, 0.5 small (35 g)
• Red Pepper, sliced, 2 red bell pepper (230 g)
• Hot Chili Peppers, optional, 0.5 red jalapeno (7 g)
• Jalapeno Pepper (Hot), chopped, 1 jalapeno (15 g)
• Onion, fresh, 0.5 onion (54 g)
• Tomato, fresh, 1 tomato (124 g)
• Ginger Root, 3 teaspoons (6 g)
• Kale, 0.5 bunch (66 g)

Dairy and Egg Products
• Raw Egg, 12 eggs (516 g)
• Greek Yogurt (Low Fat), 6 tablespoons (102 g)
• Ghee, 3 tablespoons (48 g)
• Greek Yogurt (Low Fat), 1 cup (285 g)

Spices and Herbs
• Cinnamon, 4 dash (4 g)
• Cumin, 1 teaspoon (4 g)
• Paprika, 0.5 teaspoon (2 g)
• Turmeric, 0.5 teaspoons (1 g)
• Sea Salt and Black Pepper, 3 dash (3 g)
• Chili Powder, 0.5 teaspoon (1 g)
• Garam Masala, 0.25 tablespoon (2 g)
• Coriander powder, 0.5 teaspoon (1 g)

Nuts and Seed Products
• Tahini, for the dressing, 1 tablespoon (15 g)

Fruits and Fruit Juices
• Blueberries, 3 cups (429 g)
 • Lemon Juice, 2 tablespoons (30 g)
• Avocado, diced, 0.5 avocado (79 g)
• Lime juice, raw, 1 tablespoons (16 g)
• Lime Zest, 1 lime zest (66 g)

Cereal Grains and Pasta
• Steel Cut Oats, Raw, 1 cup (160 g)
• Wild Rice, cooked, to serve, 1.5 cup (246 g)
• Quinoa, cooked, 4 cups (740 g)

Finfish and Shellfish Products
• Mackerel, canned, in water or oil, 1.5 can (15 oz) (542 g)
• White Fish, 4 portions (980 g)

Legumes and Legume Products
• Black Beans, Canned, rinsed and drained, 0.5 can (213 g)

Poultry Products
• Chicken Breast, 7 portions (1400 g)

Beverages
• Almond Milk, 4 cups (1048 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Chia Pudding (Vegan), 1 serving (382 g)

Lunch Vegan Lentil Salad ((Vegan)), 339 g

Dinner Tex-Mex Chilli Pot With Vegetables (Vegan), 1 serving (345 g)

Snacks Double Chocolate Pudding (Vegan), 0.5 serving (50 g)

 Day 2

Breakfast Chia Pudding (Vegan), 1 serving (382 g)

Lunch Vegan Lentil Salad ((Vegan)), 339 g

Dinner Tex-Mex Chilli Pot With Vegetables (Vegan), 1 serving (345 g)

Snacks Double Chocolate Pudding (Vegan), 0.5 serving (50 g)

 Day 3

Breakfast Chia Pudding (Vegan), 1 serving (382 g)

Lunch Vegan Lentil Salad ((Vegan)), 339 g

Dinner Tex-Mex Chilli Pot With Vegetables (Vegan), 1 serving (345 g)

Snacks Double Chocolate Pudding (Vegan), 0.5 serving (50 g)

 Day 4

Breakfast Chia Pudding (Vegan), 1 serving (382 g)

Lunch Vegan Lentil Salad ((Vegan)), 339 g

Dinner Tex-Mex Chilli Pot With Vegetables (Vegan), 1 serving (345 g)

Snacks Double Chocolate Pudding (Vegan), 0.5 serving (50 g)

 Day 5

Breakfast Avocado Peas ((Vegan)), 251 g

Lunch Vegan Broccoli “Rice” Casserole ((Vegan)), 533 g

Dinner Zucchini Noodles ((Vegan)), 396 g

Snacks No-Bake Protein Balls (Vegan), 1 serving (34 g)

 Day 6

Breakfast Avocado Peas ((Vegan)), 251 g

Lunch Vegan Broccoli “Rice” Casserole ((Vegan)), 533 g

Dinner Zucchini Noodles ((Vegan)), 396 g

Snacks No-Bake Protein Balls (Vegan), 1 serving (34 g)

 Day 7

Breakfast Avocado Peas ((Vegan)), 251 g

Lunch Vegan Broccoli “Rice” Casserole ((Vegan)), 533 g

Dinner Zucchini Noodles ((Vegan)), 396 g

Snacks No-Bake Protein Balls (Vegan), 1 serving (34 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D C hia Pudding (Vegan), Vegan Lentil Salad ((Vegan)), Tex-Mex C hilli Pot With Vegetables Double C hocolate Pudding
1 1 serving (382 g) 339 g (Vegan), 1 serving (345 g) (Vegan), 0.5 serving (50 g)

D C hia Pudding (Vegan), Vegan Lentil Salad ((Vegan)), Tex-Mex C hilli Pot With Vegetables Double C hocolate Pudding
2 1 serving (382 g) 339 g (Vegan), 1 serving (345 g) (Vegan), 0.5 serving (50 g)

D C hia Pudding (Vegan), Vegan Lentil Salad ((Vegan)), Tex-Mex C hilli Pot With Vegetables Double C hocolate Pudding
3 1 serving (382 g) 339 g (Vegan), 1 serving (345 g) (Vegan), 0.5 serving (50 g)

D C hia Pudding (Vegan), Vegan Lentil Salad ((Vegan)), Tex-Mex C hilli Pot With Vegetables Double C hocolate Pudding
4 1 serving (382 g) 339 g (Vegan), 1 serving (345 g) (Vegan), 0.5 serving (50 g)

D Avocado Peas Vegan Broccoli “Rice” Zucchini Noodles ((Vegan)), 396 g No-Bake Protein Balls (Vegan), 1
5 ((Vegan)), 251 g C asserole ((Vegan)), 533 g serving (34 g)

D Avocado Peas Vegan Broccoli “Rice” Zucchini Noodles ((Vegan)), 396 g No-Bake Protein Balls (Vegan), 1
6 ((Vegan)), 251 g C asserole ((Vegan)), 533 g serving (34 g)

D Avocado Peas Vegan Broccoli “Rice” Zucchini Noodles ((Vegan)), 396 g No-Bake Protein Balls (Vegan), 1
7 ((Vegan)), 251 g C asserole ((Vegan)), 533 g serving (34 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1119.8 79.1 58.5 87.2

Day 2 1119.8 79.1 58.5 87.2

Day 3 1119.8 79.1 58.5 87.2

Day 4 1119.8 79.1 58.5 87.2

Day 5 1231.9 77.3 47.1 142.8

Day 6 1231.9 77.3 47.1 142.8

Day 7 1231.9 77.3 47.1 142.8

 Recipes

Chia Pudding (Vegan)

Chia Pudding
4 servings. Ready in 5 min.

Ingredients
Chia seeds, 1 cup (175 g)
Almond Milk, 4 cup (1048 g)
Strawberries, as topping, 2 cup, halves (304 g)

Instructions/Preparation
1. Mix the chia seeds and milk into a bowl. Leave to set in the fridge for a minimum of 2 hours.

2. To serve, add strawberries.

Extra comments/notes
You can make these into individual portion sized bowls/jars/cups and store in the fridge for up to 4
days.
Vegan Lentil Salad ((Vegan))

Vegan Lentil Salad (Vegan) 4 servings. Ready in 20 min.

Ingredients
Green Beans, fresh, 2 cup 1/2" pieces (200 g)
Mangetout (Snow Peas), 4 portion(s) (400 g)
Tempeh, in cubes, 4 thick slice (500 g)
Olive Oil, 4 tsp (20 g)
Herbs de Provence, 1 teaspoon(s) (1 g)
Red Wine Vinegar, 2 tbsp (30 g)
Dijon Mustard, 4 teaspoon(s) (20 g)
Lentils, canned, rinsed and drained, 2 can (480 g)
Kale, 4 cups (264 g)
Spinach, 4 cups (116 g)

Instructions/Preparation
1. Cook the green beans and mangetout in a large pan of boiling water for 1 minute. Set aside.

2. Drizzle tempeh with oil, season generously with Herbs de Provence. Cook in a pan and then set
aside.

3. For the dressing, whisk together the red wine vinegar and dijon mustard in a bowl with 1
tablespoon of cold water. Set aside.

4. Prepare and add lentils, spinach, kale and all ingredients previously cooked in a bowl. Drizzle it
with dressing and serve.

Extra comments/notes
It is best to serve it fresh daily.
Tex-Mex Chilli Pot With Vegetables (Vegan)

Tex-Mex Chilli Pot With Vegetables (Vegan)

4 servings. Ready in 30 min.

Ingredients
Coconut Oil, 2 teaspoon (8 g)
Onion, fresh, diced, 0.5 cup (79 g)
Red Pepper, diced, 0.5 cup (77 g)
Garlic, minced, 2 garlic clove (8 g)
Tofu, crumbled, 4 portion(s) (480 g)
Carrot, chopped, to serve, 2 carrot (128 g)
Zucchini, chopped, to serve, 2 small (236 g)
Tex-mex mix, to taste, 1 dash (1 g)
Tomato, fresh, diced, 2 cup (284 g)
Tomato Paste, organic, 4 tbsp (64 g)
Chili, diced, 1 red jalapeno (14 g)

Instructions/Preparation
1. In a hot pan, cook onions, peppers and garlic in coconut oil until softened. Set aside.

2. Utilising the same pan, cook crumbled tofu until tender.

3. Steam carrots and zucchini and then set aside.

4. Add cooked onions, peppers and garlic into the tofu mixture and sprinkle on the Tex-Mex mix.
Once stirred in, add tomatoes, tomato paste and chilli.

5. Bring down to a lower heat and allow the mixture to simmer for a couple of minutes. Serve with
steamed vegetables.
Double Chocolate Pudding (Vegan)

Double Chocolate Pudding (Vegan) 4 servings. Ready in 5

min.

Ingredients
Chocolate Protein Powder, 4 scoop(s) (120 g)
Cocoa Powder, unsweetened, 2 tbsp (10 g)
Vanilla Essence, 2 tsp (10 g)
Raspberries, 10 raspberries (19 g)
Coconut Yogurt, 16 tablespoon(s) (240 g)

Instructions/Preparation
1. Mix all the ingredients and eat right away. Quick and super easy!

2. If meal prepping eat one portion and store the others in the fridge. Otherwise 1/4 the recipe
and make to order each time.
Avocado Peas ((Vegan))

Avocado Peas (Vegan) 1 serving. Ready in 5 min.

Ingredients
Peas, canned or frozen, 1 cup (170 g)
Avocado, 0.25 of a whole (25 g)
Garlic Powder, 0.25 tsp (1 g)
Parsley, chopped, 1 Tablespoon (4 g)
Lemon Juice, 0.5 lemon yields (24 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Onion, fresh, sliced, 0.25 onion (27 g)
Gluten-free bread, 1 slice (25 g)

Instructions/Preparation
1. Boil the peas as instructed. Then in a bowl, mash together the boiled peas and avocado.

2. Add in the garlic, herbs, lemon, salt, pepper and onion.

3. Toast the bread and add avocado-pea mix on top. Enjoy!

Vegan Broccoli “Rice” Casserole ((Vegan))

Vegan Broccoli “Rice” Casserole (Vegan)

3 servings. Ready in 30 min.

Ingredients
Olive Oil, 3 tsp (15 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Broccoli, 1.5 cup chopped (137 g)
Onion, fresh, chopped, 0.75 cup (118 g)
Garlic, minced, 1 garlic clove (4 g)
Vegetable Stock (Broth), add more if needed, 6 Tablespoons
(90 g)
Almond Milk, 6 tablespoon (126 g)
Cauliflower Rice, 3 cup (324 g)
Navy (White) Beans, canned, rinsed and drained, 3 cup (786 g)
Parsley, 3 sprig (3 g)

Instructions/Preparation
1. Preheat your oven to 425 degrees F/ 220 degrees C. Prepare a baking tray lined with
parchment paper.

2. Arrange broccoli on the tray and toss with half of the oil, salt and pepper. Roast broccoli for 15-
20 minutes or until fork-tender, stirring midway through.

3. Once done, lower the oven temperature to 400 degrees F / 205 degrees C.

4. For the sauce, heat a saucepan over medium heat and add the remaining oil. Add the onions,
cook until translucent and fragrant, then add the garlic and continue to cook until soft, adjusting
heat if necessary.

5. Add the broth to the pan then immediately add the almond milk while whisking. Once boiling,
lower to a simmer and continue to stir and cook for another minute, until nice and thick. Stir in
salt and pepper to taste, and add fresh herbs if desired. Stir in the cauliflower rice to soften, then
remove from the heat.

6. Add the roasted broccoli and the sauce/rice mixture in a casserole dish. Bake in the preheated
oven for about 20 minutes, until heated through and cauliflower rice is soft.

7. Serve in a bowl with navy beans.

Zucchini Noodles ((Vegan))

Zucchini Noodles (Vegan) 3 servings. Ready in 15 min.

Ingredients
Zucchini, spiralized on the thinnest noodle setting, 3 small (354
g)
Olive Oil, 3 teaspoons (12 g)
Garlic, thinly sliced, 3 garlic clove (12 g)
Tempeh, 3 cup (498 g)
Tomato, canned, crushed, 3 portion(s) (300 g)
Walnuts, 1.5 tablespoons (17 g)

Instructions/Preparation
1. Spiralize zucchini noodles on the thinnest noodle setting and set aside.

2. Heat a pan over medium-high heat and add olive oil. Add thinly sliced garlic and cook until just
starting to turn golden brown. Remove from the pan.

3. Add tempeh to the pan and cook until ready on a lower heat setting.

4. Add the garlic and mix. Add zucchini noodles and crushed tomatoes. Mix and cook for a few
minutes until zucchini noodles soften.

5. Divide into portions and serve topped with crushed walnuts.

No-Bake Protein Balls (Vegan)

No-Bake Protein Balls 3 servings. Ready in 10 min.

Ingredients
Rolled Oats, 0.37 cup (30 g)
Protein Powder, 0.37 scoop (11 g)
Peanut butter, 1.5 tbsp (24 g)
Maple Syrup, 0.75 tablespoons (15 g)
Dark Chocolate Chips, 1.5 tablespoons (21 g)

Instructions/Preparation
1. Place the protein powder, oats, peanut butter, and syrup in a large bowl.

2. If the mixture is too dry, add water, 1 teaspoon at a time, until desired consistency is reached.

3. Stir in the chocolate chips.

4. Take a tablespoon sized piece of dough and roll into a balls. Place on a pan or plate lined with
parchment paper. Complete for the remainder of the dough until it is all rolled into balls

5. Chill for at least 30 minutes, then serve. Store remaining balls in the refrigerator.
SHOPPING LIST

VEGAN WEEK 1

Fats and Oils
• Olive Oil, 10 teaspoons (50 g)
• Coconut Oil, 2 teaspoons (8 g)
• Coconut Yogurt, 16 tablespoons (240 g)

Vegetables and Vegetable Products
• Peas, canned or frozen, 3 cups (510 g)
• Parsley, chopped, 3 tablespoons (12 g)
• Onion, fresh, sliced, 0.75 onion (106 g)
• Green Beans, fresh, 2 cups 1/2" pieces (200 g)
• Mangetout (Snow Peas), 4 portions (400 g)
• Kale, 4 cups (264 g)
• Spinach, 4 cups (116 g)
• Broccoli, 1.5 cup chopped (137 g)
• Onion, fresh, chopped, 1.25 (196g)
• Garlic, minced, 6 garlic cloves (20 g)
• Cauliflower Rice, 3 cups (324 g)
• Red Pepper, diced, 0.5 cup (77 g)
• Carrot, chopped, to serve, 2 carrots (128 g)
• Zucchini, chopped, to serve, 5 small (590 g)
• Tomato, fresh, diced, 2 cups (284 g)
• Tomato Paste, organic, 4 tablespoons (64 g)
• Chili, diced, 1 red jalapeno (14 g)
• Tomato, canned, crushed, 3 portions (300 g)

Soups Sauces and Gravies
• Vegetable Stock (Broth), add more if needed, 6 tablespoons (90 g)

Spices and Herbs
• Garlic Powder, 0.75 teaspoons (3 g)
• Sea Salt and Black Pepper, 4 dash (4g)
• Herbs de Provence, 1 teaspoons (1 g)
• Red Wine Vinegar, 2 tablespoons (30 g)
• Dijon Mustard, 4 teaspoons (20 g)
• Tex-mex Mix, to taste, 1 dash (1 g)
• Vanilla Essence, 2 teaspoons (10 g)

Sweets
• Cocoa Powder, unsweetened, 2 tablespoons (10 g)
• Dark Chocolate Chips, 1.5 tablespoons (21 g)
• Maple Syrup, 0.75 tablespoons (15 g)

Breakfast Cereals
• Rolled Oats, 0.37 cup (30 g)

Fruits and Fruit Juices
• Strawberries, as topping, 2 cup, halves (304 g)
• Avocado, 0.75 of a whole (75 g)
• Lemon Juice, 1.5 whole lemons (72 g)
• Raspberries, 10 raspberries (19 g)

Legumes and Legume Products
• Tempeh, in cubes, 6 cups (998 g)
• Lentils, canned, rinsed and drained, 2 can (480 g)
• Navy (White) Beans, canned, rinsed and drained, 3 cups (786 g)
• Tofu, crumbled, 4 portions (480 g)
• Peanut Butter, 1.5 tablespoons (24 g)

Nuts and Seed Products
• Chia Seeds, 1 cup (175 g)
• Walnuts, 1.5 tablespoons (17 g)

Baked Products
• Gluten-free Bread, 3 slice (75 g)

Beverages
• Almond Milk, 4 cups (1048 g)
• Almond Milk, 6 tablespoons (126 g)
• Protein Powder, 0.37 scoop (11 g)

Other
• Chocolate Protein Powder, 4 scoops (120 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Protein Smoothie (Vegan), 1 serving (532 g)

Lunch Ginger Tempeh (Vegan), 1 serving (322 g)

Dinner Spaghetti Bolognese (Vegan), 1 serving (574 g)

Snacks Double Chocolate Pudding (Vegan), 1 serving (100 g)

 Day 2

Breakfast Protein Smoothie (Vegan), 1 serving (532 g)

Lunch Ginger Tempeh (Vegan), 1 serving (322 g)

Dinner Spaghetti Bolognese (Vegan), 1 serving (574 g)

Snacks Double Chocolate Pudding (Vegan), 1 serving (100 g)

 Day 3

Breakfast Protein Smoothie (Vegan), 1 serving (532 g)

Lunch Ginger Tempeh (Vegan), 1 serving (322 g)

Dinner Spaghetti Bolognese (Vegan), 1 serving (574 g)

Snacks Double Chocolate Pudding (Vegan), 1 serving (100 g)

 Day 4

Breakfast Protein Smoothie (Vegan), 1 serving (532 g)

Lunch Ginger Tempeh (Vegan), 1 serving (322 g)

Dinner Spaghetti Bolognese (Vegan), 1 serving (574 g)

Snacks Double Chocolate Pudding (Vegan), 1 serving (100 g)

 Day 5

Breakfast Black Bean Breakfast Bowl (Vegan), 207 g

Lunch Buddha Bowl ((Vegan)), 1 serving (339 g)

Dinner Vegan Lentil Salad (Vegan), 1 serving (477 g)

Snacks No Bake Protein Balls (Vegan), 36 g

 Day 6

Breakfast Black Bean Breakfast Bowl (Vegan), 207 g

Lunch Buddha Bowl ((Vegan)), 1 serving (339 g)

Dinner Vegan Lentil Salad (Vegan), 1 serving (477 g)

Snacks No Bake Protein Balls (Vegan), 36 g

 Day 7

Breakfast Black Bean Breakfast Bowl (Vegan), 207 g

Lunch Buddha Bowl ((Vegan)), 1 serving (339 g)

Dinner Vegan Lentil Salad (Vegan), 1 serving (477 g)

Snacks No Bake Protein Balls (Vegan), 36 g

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Protein Smoothie (Vegan), 1 Ginger Tempeh (Vegan), 1 Spaghetti Bolognese (Vegan), 1 Double C hocolate Pudding (Vegan),
1 serving (532 g) serving (322 g) serving (574 g) 1 serving (100 g)

D Protein Smoothie (Vegan), 1 Ginger Tempeh (Vegan), 1 Spaghetti Bolognese (Vegan), 1 Double C hocolate Pudding (Vegan),
2 serving (532 g) serving (322 g) serving (574 g) 1 serving (100 g)

D Protein Smoothie (Vegan), 1 Ginger Tempeh (Vegan), 1 Spaghetti Bolognese (Vegan), 1 Double C hocolate Pudding (Vegan),
3 serving (532 g) serving (322 g) serving (574 g) 1 serving (100 g)

D Protein Smoothie (Vegan), 1 Ginger Tempeh (Vegan), 1 Spaghetti Bolognese (Vegan), 1 Double C hocolate Pudding (Vegan),
4 serving (532 g) serving (322 g) serving (574 g) 1 serving (100 g)

D Black Bean Breakfast Bowl Buddha Bowl ((Vegan)), 1 Vegan Lentil Salad (Vegan), 1 No Bake Protein Balls (Vegan), 36 g
5 (Vegan), 207 g serving (339 g) serving (477 g)

D Black Bean Breakfast Bowl Buddha Bowl ((Vegan)), 1 Vegan Lentil Salad (Vegan), 1 No Bake Protein Balls (Vegan), 36 g
6 (Vegan), 207 g serving (339 g) serving (477 g)

D Black Bean Breakfast Bowl Buddha Bowl ((Vegan)), 1 Vegan Lentil Salad (Vegan), 1 No Bake Protein Balls (Vegan), 36 g
7 (Vegan), 207 g serving (339 g) serving (477 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1237.5 111.5 39.1 122.9

Day 2 1237.5 111.5 39.1 122.9

Day 3 1237.5 111.5 39.1 122.9

Day 4 1237.5 111.5 39.1 122.9

Day 5 1284.5 88.7 62.2 114.9

Day 6 1284.5 88.7 62.2 114.9

Day 7 1284.5 88.7 62.2 114.9

 Recipes

Protein Smoothie (Vegan)

Protein Smoothie (Vegan) 1 serving. Ready in 5 min.

Ingredients
Raspberries, 1 cup (120 g)
Protein Powder, 1 scoop (30 g)
Water, or as needed, 0.5 cup (120 g)
Almond Milk, 1 cup (262 g)

Instructions/Preparation
1. Put everything in a blender and blend until smooth. Serve!
Ginger Tempeh (Vegan)

Ginger Tempeh (Vegan) 4 servings. Ready in 30 min.

Ingredients
Tempeh, in cubes, 4 cup (664 g)
Ground Ginger, 2 teaspoon (6 g)
Onion, fresh, 1 red onion (106 g)
Spinach, 8 cups (232 g)
Sweet Potato, 2 sweetpotato, 5" long (260 g)
Olive Oil, 4 tsp (20 g)

Instructions/Preparation
1. Pan fry tempeh cubes using half of the olive oil. When nearly cooked, add in onions and ground
ginger.

2. Cook sweet potato in the oven for around 20 minutes with remaining olive oil.

3. Serve tempeh and potato together with spinach.

Spaghetti Bolognese (Vegan)

Spaghetti Bolognese (Vegan) 4 servings. Ready in 30 min.

Ingredients
Pasta, gluten-free, 2 cup (210 g)
Olive Oil, 4 tsp (20 g)
Onion, fresh, 1 onion (108 g)
Quorn Chunks, 3 portion(s) (600 g)
Fresh Basil, chopped, 0.25 cup (9 g)
Tomato Paste, organic, add more if needed, 1 tbsp (16 g)
Bolognese Sauce, low sugar, 4 cup (980 g)
Spinach, sauted, 4 cups (116 g)
Zucchini, chopped, sauted, 2 small (236 g)

Instructions/Preparation
1. Cook pasta as instructed and drain when ready.

2. Cook onion on medium heat with half of the olive oil until soft. Set aside.

3. Cook quorn chunks in the same pan with remaining olive oil.

4. Add in basil, tomato paste, bolognese sauce and stir all together to combine. Turn the heat to
low and allow to simmer.

5. Serve the pasta with bolognese sauce. Add spinach and zucchini on the side.
Double Chocolate Pudding (Vegan)

Double Chocolate Pudding (Vegan) 4 servings. Ready in 5

min.

Ingredients
Chocolate Protein Powder, 4 scoop(s) (120 g)
Cocoa Powder, unsweetened, 2 tbsp (10 g)
Vanilla Essence, 2 tsp (10 g)
Raspberries, 10 raspberries (19 g)
Coconut Yogurt, 16 tablespoon(s) (240 g)

Instructions/Preparation
1. Mix all the ingredients and eat right away. Quick and super easy!

2. If meal prepping eat one portion and store the others in the fridge. Otherwise 1/4 the recipe
and make to order each time.
Black Bean Breakfast Bowl (Vegan)

Black Bean Breakfast Bowl (Vegan) 1 serving. Ready in

15 min.

Ingredients
Olive Oil, 1 tsp (5 g)
Onion, fresh, sliced, 0.25 onion (27 g)
Red Pepper, diced, 0.25 red bell pepper (29 g)
Spinach, 1 cups (29 g)
Tomato, fresh, chopped, 0.25 cup cherry tomatoes (37 g)
Garlic Powder, 0.25 tsp (1 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Tofu, 0.5 portion(s) (50 g)
Black Beans, canned, rinsed and drained, 1 ounce (29 g)

Instructions/Preparation
1. Heat a skillet over medium heat and add olive oil.

2. Add and saute onions, spinach, tomatoes, and peppers for 1 minute or until spinach is wilted.

3. Add in garlic powder, salt, and pepper. Mix well and set aside.

4. Now, cook tofu until lightly brown.

5. Serve the tofu with black beans and cooked vegetables.

Buddha Bowl ((Vegan))

Buddha Bowl
3 servings. Ready in 30 min.

Ingredients
Onion, fresh, Chopped, 1 onion (114 g)
Garlic, minced, 2 garlic clove (8 g)
Olive Oil, 3 tsp (15 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Cumin, 0.25 tsp (1 g)
Paprika, 1 pinch (1 g)
Spinach, to serve, 3 cups (87 g)
Avocado, sliced, to serve, 0.5 avocado (79 g)
Red Cabbage, to serve, 1.5 cups (135 g)
Zucchini, to serve, 1.5 cup, chopped (186 g)
Lemon Juice, to drizzle, 3 teaspoons (15 g)
Tempeh, cut into 1" cubes, 3 thick slice (375 g)

Instructions/Preparation
1. Mix tempeh, onion, garlic, salt, pepper, cumin and paprika in a food processor. Process until
well combined. Roll the mixture into 6 meatballs.

2. Heat the olive oil in a pan and pan sear them for 7-8 minutes each side.

3. Place in a bowl with remaining vegetables and drizzle with lemon juice before serving.
Vegan Lentil Salad (Vegan)

Vegan Lentil Salad (Vegan) 3 servings. Ready in 20 min.

Ingredients
Green Beans, fresh, 3 cup 1/2" pieces (300 g)
Mangetout (Snow Pea), 0.75 portion(s) (75 g)
Tempeh, in cubes, 1.5 cup (249 g)
Olive Oil, 3 tsp (15 g)
Herbs de Provence, 0.75 teaspoon(s) (1 g)
Red Wine Vinegar, 1.5 tbsp (22 g)
Dijon Mustard, 4.5 teaspoon(s) (23 g)
Sea Salt and Black Pepper, 3 dash (3 g)
Lentils, canned, rinsed and drained, 1.5 Can (600 g)
Spinach, 1.5 cups (44 g)
Kale, 1.5 cups (99 g)

Instructions/Preparation
1. Cook the green beans and mangetout in a large pan of boiling water for 1 minute. Set aside.

2. Drizzle tempeh with oil, season generously with Herbs de Provence. Cook in a pan and then set
aside.

3. For the dressing, whisk together the red wine vinegar and dijon mustard in a bowl with 1
tablespoon of cold water. Set aside.

4. Prepare and add lentils, spinach, kale and all ingredients previously cooked in a bowl. Drizzle it
with dressing and serve.

Extra comments/notes
It is best to serve it fresh daily.
No-Bake Protein Balls (Vegan)

No-Bake Protein Balls 3 servings. Ready in 10 min.

Ingredients
Rolled Oats, 0.37 cup (30 g)
Protein Powder, 0.37 scoop (11 g)
Peanut butter, 1.5 tbsp (24 g)
Maple Syrup, 0.75 tablespoons (15 g)
Dark Chocolate Chips, 1.5 tablespoons (21 g)

Instructions/Preparation
1. Place the protein powder, oats, peanut butter, and syrup in a large bowl.

2. If the mixture is too dry, add water, 1 teaspoon at a time, until desired consistency is reached.

3. Stir in the chocolate chips.

4. Take a tablespoon sized piece of dough and roll into a balls. Place on a pan or plate lined with
parchment paper. Complete for the remainder of the dough until it is all rolled into balls

5. Chill for at least 30 minutes, then serve. Store remaining balls in the refrigerator.
SHOPPING LIST

VEGAN WEEK 2

Fats and Oils
• Olive Oil, 18 teaspoon (90 g)
• Coconut Yogurt, 16 tablespoons (240 g)

Vegetables and Vegetable Products
• Onion, fresh, sliced, 2.75 onions (313 g)
• Red Pepper, diced, 0.75 red bell pepper (87 g)
• Spinach, 19 cups (551 g)
• Tomato, fresh, chopped, 0.75 cup cherry tomatoes (111 g)
• Onion, fresh, 1 red onion (108 g)
• Sweet Potato, 2 sweet potato, 5" long (260 g)
• Garlic, minced, 2 garlic cloves (8 g)
• Red Cabbage, to serve, 1.5 cups (135 g)
• Zucchini, to serve, 1.5 cup, chopped (186 g)
• Quorn Chunks, 3 portions (600 g)
• Tomato Paste, organic, add more if needed, 1 tablespoons (16 g)
• Bolognese Sauce, low sugar, 4 cups (980 g)
• Zucchini, chopped, sautéed, 2 small (236 g)
• Green Beans, fresh, 3 cups 1/2" pieces (300 g)
• Mangetout (Snow Pea), 0.75 portions (75 g)
• Kale, 1.5 cups (99 g)

Spices and Herbs
• Garlic Powder, 0.75 teaspoons (3 g)
• Sea Salt and Black Pepper, 6 dash (6 g)
• Ground Ginger, 2 teaspoon (6 g)
• Cumin, 0.25 teaspoon (1 g)
• Paprika, 1 pinch (1 g)
• Fresh Basil, chopped, 0.25 cup (9 g)
• Herbs de Provence, 0.75 teaspoons (1 g)
• Red Wine Vinegar, 1.5 tablespoon (22 g)
• Dijon Mustard, 4.5 teaspoons (23 g)
• Vanilla Essence, 2 teaspoons (10 g)

Sweets
• Cocoa Powder, unsweetened, 2 tablespoon (10 g)
• Maple Syrup, 0.75 tablespoons (15 g)
• Dark Chocolate Chips, 1.5 tablespoons (21 g)

Breakfast Cereals
• Rolled Oats, 0.37 cup (30 g)

Fruits and Fruit Juices
• Raspberries, 4 cups (480 g)
• Avocado, sliced, to serve, 0.5 avocado (79 g)
• Lemon Juice, to drizzle, 3 teaspoons (15 g)
• Raspberries, 10 raspberries (19 g)
Cereal Grains and Pasta
• Pasta, gluten-free, 2 cups (210 g)

Legumes and Legume Products
• Tofu, 1.5 portions (150 g)
• Black Beans, canned, rinsed and drained, 3 ounce (87 g)
• Tempeh, in cubes, 5.5 cups (913 g)
• Tempeh, cut into 1" cubes, 3 thick slice (375 g)
• Lentils, canned, rinsed and drained, 1.5 can (600 g)
• Peanut butter, 1.5 tablespoon (24 g)

Baked Products
• Chocolate Protein Powder, 4 scoops (120 g)

Beverages
• Protein Powder, 4.37 scoops (131 g)
• Water, or as needed, 2 cups (480 g)
• Almond Milk, 4 cups (1048 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Yoghurt Pot (Vegan), 288 g

Lunch Healthy Vegan Stir-Fry, 1 serving (667 g)

Dinner Lemon Tempeh Pasta (Vegan), 264 g

Snacks Raspberries, 10 raspberries (19 g)

 Day 2

Breakfast Yoghurt Pot (Vegan), 288 g

Lunch Healthy Vegan Stir-Fry, 1 serving (667 g)

Dinner Lemon Tempeh Pasta (Vegan), 264 g

Snacks Raspberries, 10 raspberries (19 g)

 Day 3

Breakfast Yoghurt Pot (Vegan), 288 g

Lunch Healthy Vegan Stir-Fry, 1 serving (667 g)

Dinner Lemon Tempeh Pasta (Vegan), 264 g

Snacks Raspberries, 10 raspberries (19 g)

 Day 4

Breakfast Yoghurt Pot (Vegan), 288 g

Lunch Healthy Vegan Stir-Fry, 1 serving (667 g)

Dinner Lemon Tempeh Pasta (Vegan), 264 g

Snacks Raspberries, 10 raspberries (19 g)

 Day 5

Breakfast Chocolate Smoothie (Vegan), 1 serving (467 g)

Lunch 5 Ingredient Pesto Tempeh Baked with Veggies (Vegan), 1 serving (405
g)

Dinner Mexican Quinoa ((Vegan)), 424 g

Snacks Sweet Apple, 1 serving (152 g)

 Day 6

Breakfast Chocolate Smoothie (Vegan), 1 serving (467 g)

Lunch 5 Ingredient Pesto Tempeh Baked with Veggies (Vegan), 1 serving (405
g)

Dinner Mexican Quinoa ((Vegan)), 424 g

Snacks Sweet Apple, 1 serving (152 g)

 Day 7

Breakfast Chocolate Smoothie (Vegan), 1 serving (467 g)

Lunch 5 Ingredient Pesto Tempeh Baked with Veggies (Vegan), 1 serving (405
g)

Dinner Mexican Quinoa ((Vegan)), 424 g

Snacks Sweet Apple, 1 serving (152 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D Yoghurt Pot (Vegan), 288 g Healthy Vegan Stir-Fry, 1 serving (667 g) Lemon Tempeh Pasta Raspberries, 10
1 (Vegan), 264 g raspberries (19 g)

D Yoghurt Pot (Vegan), 288 g Healthy Vegan Stir-Fry, 1 serving (667 g) Lemon Tempeh Pasta Raspberries, 10
2 (Vegan), 264 g raspberries (19 g)

D Yoghurt Pot (Vegan), 288 g Healthy Vegan Stir-Fry, 1 serving (667 g) Lemon Tempeh Pasta Raspberries, 10
3 (Vegan), 264 g raspberries (19 g)

D Yoghurt Pot (Vegan), 288 g Healthy Vegan Stir-Fry, 1 serving (667 g) Lemon Tempeh Pasta Raspberries, 10
4 (Vegan), 264 g raspberries (19 g)

D C hocolate Smoothie (Vegan), 5 Ingredient Pesto Tempeh Baked with Veggies Mexican Quinoa Sweet Apple, 1
5 1 serving (467 g) (Vegan), 1 serving (405 g) ((Vegan)), 424 g serving (152 g)

D C hocolate Smoothie (Vegan), 5 Ingredient Pesto Tempeh Baked with Veggies Mexican Quinoa Sweet Apple, 1
6 1 serving (467 g) (Vegan), 1 serving (405 g) ((Vegan)), 424 g serving (152 g)

D C hocolate Smoothie (Vegan), 5 Ingredient Pesto Tempeh Baked with Veggies Mexican Quinoa Sweet Apple, 1
7 1 serving (467 g) (Vegan), 1 serving (405 g) ((Vegan)), 424 g serving (152 g)
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1216.1 70.7 42.9 147.3

Day 2 1216.1 70.7 42.9 147.3

Day 3 1216.1 70.7 42.9 147.3

Day 4 1216.1 70.7 42.9 147.3

Day 5 1229.6 85.7 48.4 133.7

Day 6 1229.6 85.7 48.4 133.7

Day 7 1229.6 85.7 48.4 133.7

 Recipes

Yogurt Pot (Vegan)

Yoghurt Pot (Vegan) 1 serving. Ready in 5 min.

Ingredients
Coconut Yogurt, 8 tablespoon(s) (120 g)
Maple Syrup, 1 teaspoons (8 g)
Rolled Oats, 0.5 cup (41 g)
Raspberries, 1 cup (120 g)

Instructions/Preparation
1. In a bowl, combine yogurt, maple syrup, and rolled oats. Chill in the refrigerator for 1-2 hours or
overnight.

2. Serve with raspberries and enjoy!

Healthy Vegan Stir-Fry

Healthy Vegan Stir-Fry 4 servings. Ready in 30 min.

Ingredients
Quorn Chunks, 6 portion(s) (1200 g)
Broccoli, cut into florets, 2 cup chopped (182 g)
Zucchini, 1 cup, chopped (124 g)
Spinach, 4 cups (116 g)
Mushrooms, sliced thinly, 2 cups (194 g)
Oregano, chopped, 1 teaspoon (3 g)
Onion, Fresh, chopped, 1 small (70 g)
Coconut Aminos, to taste, 1 teaspoon(s) (5 g)
Fresh Basil, chopped, 1 teaspoon (1 g)
Rice, brown, medium-grain, cooked, 4 cups (772 g)

Instructions/Preparation
1. Cook broccoli, zucchini, onions and mushrooms in a nonstick pan over medium heat until
tender (about 5 minutes). Set aside.

2. Now, cook the Quorn until thoroughly cooked. Add the pre-cooked veggies and rice to the
skillet together with spinach, coconut aminos and herbs. Stir until well combined.

3. Gently stir everything for about 30 seconds and serve immediately.

Lemon Tempeh Pasta (Vegan)

Lemon Tempeh Pasta (Vegan) 4 servings. Ready in 30

min.

Ingredients
Pasta, gluten-free, corn, cooked, 2 portion(s) (200 g)
Tempeh, in cubes, 4 cup (664 g)
Lemon Juice, or as needed, 2 teaspoons (10 g)
Olive Oil, 4 tablespoon (60 g)
Fresh Basil, 2 tablespoons (6 g)
Spinach, 4 cups (116 g)
Mushrooms, Fresh, 1 cups (97 g)

Instructions/Preparation
1. Sauté your mushrooms in a hot frying pan with extra-virgin olive oil, and the tempeh cubes
together until mushrooms are slightly brown. This should take around 3-5 minutes.

2. Add spinach and sauté for another couple of minutes until the spinach wilts

2. Place the cooked pasta in a bowl. Then, add your cooked ingredients on top of cooked the
pasta and top with fresh basil and lemon juice.
Chocolate Smoothie (Vegan)

Chocolate Smoothie (Vegan)

1 serving. Ready in 15 min.

Ingredients
Spinach, 1 cups (29 g)
Cacao Powder, 1 tablespoon(s) (7 g)
Avocado, 0.5 avocado (79 g)
Banana, 0.5 banana (60 g)
Almond Milk, 1 cup (262 g)
Protein Powder, 1 scoop (30 g)

Instructions/Preparation
1. Place all the ingredients in a blender. Blend and enjoy!
5 Ingredient Pesto Tempeh Baked with Veggies (Vegan)

5 Ingredient Pesto Tempeh Baked with Veggies

(Vegan) 3 servings. Ready in 30 min.

Ingredients
Asparagus, Fresh, 3 cup (399 g)
Red Pepper, 1 red bell pepper (115 g)
Mushrooms, Fresh, 1.5 cups (146 g)
Garlic, 1 tablespoon (8 g)
Pesto, 3 tbsp (48 g)
Tempeh, in cubes, 3 cup (498 g)

Instructions/Preparation
1. Preheat oven to 425 degrees F./ 220 degrees C.

2. In a large bowl combine asparagus, red pepper, mushrooms, garlic and pesto. Toss until
mixed.

3. Place veggies on a large parchment paper-lined tray, spread out in a single layer.

4. Place tempeh cubes on the tray, in between the veggies. Bake for 30-40 minutes, stirring
once. Serve immediately.
Mexican Quinoa ((Vegan))

Mexican Quinoa (Vegan) 3 servings. Ready in 20 min.

Ingredients
Olive Oil, 3 tsp (15 g)
Garlic, 2 garlic clove (8 g)
Jalapeno Pepper (Hot), chopped, 3 tablespoon (48 g)
Quinoa, 0.75 cup (107 g)
Vegetable Stock (Broth), 1.5 cup (353 g)
Black Beans, canned, 3 cup (498 g)
Tomato, fresh, 1 tomato (124 g)
Sweetcorn, canned, 0.25 can (64 g)
Chili Powder, 1 pinch (1 g)
Cumin, 0.25 tsp (1 g)
Lime Juice, raw, 0.5 juice of lime (16 g)
Spinach, to serve, 3 cups (87 g)

Instructions/Preparation
1. Cook garlic and jalapeño in a hot pan with olive oil until fragrant.

2. Stir in quinoa, broth, black beans, tomatoes, corn and spices. Bring to boil, reduce heat and
simmer for 10 minutes.

3. Top with lime and serve with spinach.

Sweet Apple

Sweet Apple 1 serving. Ready in 5 min.

Ingredients
Apple, sliced, 1 small (2-3/4" dia) (149 g)
Cinnamon, 1 Dash (1 g)
Stevia, 1 tsp (2 g)

Instructions/Preparation
1. Boil apple slices for 1 minute, drain and sprinkle with cinnamon and stevia.
SHOPPING LIST

VEGAN WEEK 3

Fats and Oils
• Coconut Yogurt, 32 tablespoons (480 g)
• Olive Oil, 4 tablespoon (60 g)
• Olive Oil, 3 teaspoons (15 g)

Vegetables and Vegetable Products
• Spinach, 14 cups (406 g)
• Quorn Chunks, 6 portions (1200 g)
• Broccoli, cut into florets, 2 cups chopped (182 g)
• Zucchini, 1 cup, chopped (124 g)
• Mushrooms, sliced thinly, 4.5 cups (436 g)
• Onion, fresh, chopped, 1 small (70 g)
• Asparagus, fresh, 3 cups (399 g)
• Red Pepper, 1 red bell pepper (115 g)
• Garlic, 1 tablespoon (8 g)
• Garlic, 2 garlic clove (8 g)
• Jalapeno Pepper (Hot), chopped, 3 tablespoon (48 g)
• Tomato, fresh, 1 tomato (124 g)
• Sweetcorn, canned, 0.25 can (64 g)

Soups Sauces and Gravies
• Coconut Aminos, to taste, 1 teaspoons (5 g)
• Pesto, 3 tablespoons (48 g)
• Vegetable Stock (Broth), 1.5 cup (353 g)

Spices and Herbs
• Oregano, chopped, 1 teaspoon (3 g)
• Fresh Basil, chopped, 1 teaspoon (1 g)
• Fresh Basil, 2 tablespoons (6 g)
• Chili Powder, 1 pinch (1 g)
• Cumin, 0.25 teaspoons (1 g)
• Cinnamon, 3 Dash (3 g)

Sweets
• Maple Syrup, 4 teaspoons (32 g)
• Stevia, 3 teaspoons (6 g)

Breakfast Cereals
• Rolled Oats, 2 cups (164 g)

Fruits and Fruit Juices
• Raspberries, 4 cups (480 g)
 • Avocado, 1.5 avocado (237 g)
• Banana, 1.5 banana (180 g)
• Lemon Juice, or as needed, 2 teaspoons (10 g)
• Lime Juice, raw, 0.5 juice of lime (16 g)
• Raspberries, 40 raspberries (76 g)
• Apple, sliced, 3 small (2-3/4" dia) (447 g)

Cereal Grains and Pasta
• Rice, brown, medium-grain, cooked, 4 cups (772 g)
• Pasta, gluten-free, corn, cooked, 2 portions (200 g)
• Quinoa, 0.75 cup (107 g)

Legumes and Legume Products
• Tempeh, in cubes, 7 cups (1162 g)
• Black Beans, canned, 3 cups (498 g)

Beverages
• Almond Milk, 3 cups (786 g)
• Protein Powder, 3 scoops (90 g)

Other
• Cacao Powder, 3 tablespoons (21 g)

 Date: 25 June 2020

Practitioner: Body Brand

Client Name: Test Client

Meal Plan

Day 1

Breakfast Creamy Warm Oats (Vegan), 1 serving (357 g)

Lunch Chilli and Lime Pasta (Vegan), 1 serving (361 g)

Dinner Chickpea and Veg Tagine, 1 serving (633 g)

Snacks Salted Chocolate Almonds, 1 serving (14 g)

 Day 2

Breakfast Creamy Warm Oats (Vegan), 1 serving (357 g)

Lunch Chilli and Lime Pasta (Vegan), 1 serving (361 g)

Dinner Chickpea and Veg Tagine, 1 serving (633 g)

Snacks Salted Chocolate Almonds, 1 serving (14 g)

 Day 3

Breakfast Creamy Warm Oats (Vegan), 1 serving (357 g)

Lunch Chilli and Lime Pasta (Vegan), 1 serving (361 g)

Dinner Chickpea and Veg Tagine, 1 serving (633 g)

Snacks Salted Chocolate Almonds, 1 serving (14 g)

 Day 4

Breakfast Creamy Warm Oats (Vegan), 1 serving (357 g)

Lunch Chilli and Lime Pasta (Vegan), 1 serving (361 g)

Dinner Chickpea and Veg Tagine, 1 serving (633 g)

Snacks Salted Chocolate Almonds, 1 serving (14 g)

 Day 5

Breakfast Healthy Shakshuka (Vegan), 351 g

Lunch Balsamic Tempeh & Roasted Vegetable (Vegan), 1 serving (353 g)

Dinner Protein Mexican Bowl (Vegan), 297 g

Snacks Blueberries, 0.25 cup (36 g)

 Day 6

Breakfast Healthy Shakshuka (Vegan), 351 g

Lunch Balsamic Tempeh & Roasted Vegetable (Vegan), 1 serving (353 g)

Dinner Protein Mexican Bowl (Vegan), 297 g

Snacks Blueberries, 0.25 cup (36 g)

 Day 7

Breakfast Healthy Shakshuka (Vegan), 351 g

Lunch Balsamic Tempeh & Roasted Vegetable (Vegan), 1 serving (353 g)

Dinner Protein Mexican Bowl (Vegan), 297 g

Snacks Blueberries, 0.25 cup (36 g)

 Meal Plan Summary

Breakfast Lunch Dinner Snacks

D C reamy Warm Oats C hilli and Lime Pasta (Vegan), 1 serving C hickpea and Veg Tagine, Salted C hocolate Almonds,
1 (Vegan), 1 serving (357 g) (361 g) 1 serving (633 g) 1 serving (14 g)

D C reamy Warm Oats C hilli and Lime Pasta (Vegan), 1 serving C hickpea and Veg Tagine, Salted C hocolate Almonds,
2 (Vegan), 1 serving (357 g) (361 g) 1 serving (633 g) 1 serving (14 g)

D C reamy Warm Oats C hilli and Lime Pasta (Vegan), 1 serving C hickpea and Veg Tagine, Salted C hocolate Almonds,
3 (Vegan), 1 serving (357 g) (361 g) 1 serving (633 g) 1 serving (14 g)

D C reamy Warm Oats C hilli and Lime Pasta (Vegan), 1 serving C hickpea and Veg Tagine, Salted C hocolate Almonds,
4 (Vegan), 1 serving (357 g) (361 g) 1 serving (633 g) 1 serving (14 g)

D Healthy Shakshuka (Vegan), Balsamic Tempeh & Roasted Vegetable Protein Mexican Bowl Blueberries, 0.25 cup (36 g)
5 351 g (Vegan), 1 serving (353 g) (Vegan), 297 g

D Healthy Shakshuka (Vegan), Balsamic Tempeh & Roasted Vegetable Protein Mexican Bowl Blueberries, 0.25 cup (36 g)
6 351 g (Vegan), 1 serving (353 g) (Vegan), 297 g

D Healthy Shakshuka (Vegan), Balsamic Tempeh & Roasted Vegetable Protein Mexican Bowl Blueberries, 0.25 cup (36 g)
7 351 g (Vegan), 1 serving (353 g) (Vegan), 297 g
 Macronutrients Analysis

Day Energy Prot Fat Carb

(Kcal) (g) (g) (g)

Day 1 1255.2 87.4 44.8 139.6

Day 2 1255.2 87.4 44.8 139.6

Day 3 1255.2 87.4 44.8 139.6

Day 4 1255.2 87.4 44.8 139.6

Day 5 1239.7 75.1 65.2 109.8

Day 6 1239.7 75.1 65.2 109.8

Day 7 1239.7 75.1 65.2 109.8

 Recipes

Creamy Warm Oats (Vegan)

Creamy Warm Oats (Vegan) 4 servings. Ready in 5 min.

Ingredients
Almond Milk, 4 cup (1048 g)
Chia Seeds, 4 teaspoon (16 g)
Protein Powder, 4 scoop (120 g)
Steel Cut Oats, Raw, 0.5 cup(s) (80 g)
Almond Butter, 4 tsp (20 g)
Blueberries, 1 cup (143 g)

Instructions/Preparation
1. Heat milk, chia seeds, and protein powder over medium heat in a saucepan. Once nearly hot,
add in oats and stir through.

2. Serve hot in a bowl with almond butter and blueberries.

Chilli and Lime Pasta (Vegan)

Chilli and Lime Pasta (Vegan) 4 servings. Ready in 20 min.

Ingredients
Rice Spaghetti, 2 portion(s) (200 g)
Tempeh, cut in 1" cubes, 4 cup (664 g)
Lime Juice, raw, 2 tbsp (30 g)
Crushed Red Pepper Flakes, 1 teaspoon(s) (2 g)
Tomato, fresh, halved, 1 cup cherry tomatoes (149 g)
Zucchini, spiralized,, 2 zucchini (400 g)

Instructions/Preparation
1. Cook the rice spaghetti noodles as instructed.

2. Preheat oven to 450 degrees F/ 230 degrees C. Place tempeh a tray lined with parchment
paper and squeeze lime juice on top of it. Add chili flakes and cherry tomatoes. Bake in the oven
for around 12 minutes until ready.

3. Cook zucchini noodles (zoodles) in a hot pan until tender. Serve tempeh with zoodles and rice
pasta.
Chickpea and Veg Tagine

Chickpea and Veg Tagine 4 servings. Ready in 20 min.

Ingredients
Olive Oil, 4 tsp (20 g)
Onion, chopped, 1 red onion (106 g)
Garlic, minced, 2 garlic clove (8 g)
Cumin, 0.5 tsp (2 g)
Ground Coriander, 0.5 tsp (3 g)
Cinnamon, 0.5 tsp (2 g)
Red Pepper, sliced, 2 red bell pepper (230 g)
Zucchini, sliced, 2 small (236 g)
Aubergine (Eggplant), sliced, 2 cup (166 g)
Tomato, halved, 1 cup cherry tomatoes (149 g)
Chickpeas, canned, rinsed and drained, 2 tin (800 g)
Vegetable Stock (Broth), 2 cup (470 g)
Harissa Seasoning, 3 teaspoon(s) (9 g)
Parsley, 4 Tablespoon (16 g)
Couscous, cooked, 2 cup, cooked (314 g)

Instructions/Preparation
1. Fry the onion and garlic in olive oil for 5 minutes.

2. Add the spices and fry for a minute until fragrant. Add the vegetables, and fry for 8-10 minutes
until they’re coated with spices and start to take on some colour.

3. Add the chickpeas, stock and harissa. Season and simmer for 15-20 minutes until vegetables
are tender.

4. Scatter over the parsley and serve with couscous.

Salted Chocolate Almonds

Salted Chocolate Almonds 4 servings. Ready in 10 min.

Ingredients
Dark Chocolate Chips, 2 tablespoons (28 g)
Nuts, almonds, dry roasted, without salt added, 1 oz (22 whole
kernels) (28 g)
Sea salt, 1 dash (1 g)

Instructions/Preparation
1. Line a small baking tray with parchment paper.

2. Melt your chocolate and coconut oil over boiling water or in the microwave,

3. When melted, fold in your almonds using a spoon.

4. Scoop and drop piles of chocolate-covered almonds to create clusters. Drop clusters evenly
spaced apart on the tray. Sprinkle with sea salt.

5. Chill in the refrigerator, for 15- 25 minutes. Enjoy!

Healthy Shakshuka (Vegan)

Healthy Shakshuka (Vegan) 3 servings. Ready in 30 min.

Ingredients
Olive Oil, 3 tsp (15 g)
Red Pepper, diced, 0.5 red bell pepper (58 g)
Onion, fresh, chopped, 0.5 onion (54 g)
Garlic, minced, 1 garlic clove (4 g)
Paprika, 0.25 teaspoon (1 g)
Cumin, 0.25 tsp (1 g)
Tomato, canned, chopped, 0.5 can (200 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Spinach, 3 cups (87 g)
Chickpeas (Garbanzos), canned, rinsed and drained, 3 cup
drained, rinsed (456 g)
Rye Bread, 3 slice, snack-size (21 g)
Avocado, diced, 1 avocado (158 g)

Instructions/Preparation
1. Cook the pepper and onion on a hot pan with olive oil. Then add the garlic, smoked paprika,
and cumin.

2. Stir and add the tomatoes. Simmer for 15 to 20 minutes until the sauce is thickened. Season
with salt and pepper.

3. Add spinach and stir until wilted.

4. Then, add in chickpeas and cover and cook until it is tender.

5. Serve with avocado and toasted bread.

Balsamic Tempeh & Roasted Vegetable (Vegan)

Balsamic Tempeh & Roasted Vegetable 3

servings. Ready in 30 min.

Ingredients
Balsamic Vinegar, 3 tbsp (48 g)
Olive Oil, 3 tsp (15 g)
Oregano, 0.5 teaspoon (2 g)
Thyme, 1 tsp (1 g)
Rosemary, 1 tsp (1 g)
Sea Salt and Black Pepper, 1 dash (1 g)
Mushrooms, sliced, 0.5 cups (49 g)
Zucchini, quartered and chopped into 1" pieces, 2 small (236 g)
Carrot, quartered and chopped, 1 carrot (64 g)
Red Pepper, chopped, 1 red bell pepper (115 g)
Shallots, chopped, 1 shallot (26 g)
Tempeh, 3 cup (501 g)

Instructions/Preparation
1. Preheat oven to 425 degrees F/ 220 degrees C. Line a baking tray with parchment and set
aside.

2. Whisk together the vinegar, oil and herbs. Season with salt and pepper. Set aside.

3. Add all the vegetables and tempeh to a large mixing bowl. Then, pour the dressing over. Toss
until well combined.

4. Transfer everything to the baking sheet and roast for 25-30 minutes until the vegetables are
tender and the tempeh has started to brown.

5. Remove from oven and divide evenly between containers. Serve.

Protein Mexican Bowl (Vegan)

Protein Mexican Bowl (Vegan) 3 servings. Ready in 10 min.

Ingredients
Lime Juice, raw, 3 tsp (18 g)
Paprika, 0.75 pinch (1 g)
Olive Oil, 3 tsp (15 g)
Black Beans, canned, rinsed and drained, 1.5 cups (258 g)
Red Pepper, diced, 0.75 red bell pepper (86 g)
Cumin, 0.25 teaspoon (1 g)
Lime Zest, 0.5 lime zest (33 g)
Onion, fresh, chopped, 0.75 red onion (80 g)
Jalapeno Pepper (Hot), chopped, 0.75 jalapeno (11 g)
Romaine Lettuce, 3 cup shredded (141 g)
Tofu, fried, 3 portion(s) (300 g)

Instructions/Preparation
1. In a small bowl combine lime juice, olive oil and paprika. Mix until smooth and set aside.

2. In a large bowl combine remaining ingredients. Top with dressing made.

SHOPPING LIST

VEGAN WEEK 4

Fats and Oils
• Olive Oil, 13 teaspoons (65 g)

Vegetables and Vegetable Products
• Red Pepper, diced, 4.25 red bell pepper (489 g)
• Onion, fresh, chopped, 0.5 onion (54 g)
• Garlic, minced, 3 garlic cloves (12 g)
• Tomato, canned, chopped, 0.5 can (200 g)
• Spinach, 3 cups (87 g)
• Tomato, fresh, halved, 2 cup cherry tomatoes (298 g)
• Zucchini, spiralized, 2 zucchini (400 g)
• Mushrooms, sliced, 0.5 cups (49 g)
• Zucchini, quartered and chopped into 1" pieces, 4 small (472 g)
• Carrot, quartered and chopped, 1 carrot (64 g)
• Shallots, chopped, 1 shallot (26 g)
• Onion, chopped, 1.75 red onion (163 g)
• Ground Coriander, 0.5 teaspoons (3 g)
• Aubergine (Eggplant), sliced, 2 cups (166 g)
• Parsley, 4 tablespoons (16 g)
• Jalapeno Pepper (Hot), chopped, 0.75 jalapeno (11 g)
• Romaine Lettuce, 3 cups shredded (141 g)

Spices and Herbs
• Paprika, 0.25 teaspoon (1 g)
• Cumin, 0.75 teaspoon (3 g)
• Sea Salt and Black Pepper, 3 dash (3 g)
• Crushed Red Pepper Flakes, 1 teaspoon (2 g)
• Balsamic Vinegar, 3 tablespoons (48 g)
• Oregano, 0.5 teaspoon (2 g)
• Thyme, 1 teaspoon (1 g)
• Rosemary, 1 teaspoon (1 g)
• Cinnamon, 0.5 teaspoon (2 g)
• Harissa Seasoning, 3 teaspoons (9 g)
• Paprika, 0.75 pinch (1 g)
• Cumin, 0.25 teaspoon (1 g)

Sweets
• Dark Chocolate Chips, 2 tablespoons (28 g)

Soups Sauces and Gravies
• Vegetable Stock (Broth), 2 cups (470 g)

Fruits and Fruit Juices
• Blueberries, 1.75 cups (250 g)
• Avocado, diced, 1 avocado (158 g)
• Lime Juice, raw, 2 tablespoons (30 g)
• Lime Juice, raw, 3 teaspoons (18 g)
• Lime Zest, 0.5 lime zest (33 g)

Cereal Grains and Pasta
• Steel Cut Oats, Raw, 0.5 cup (80 g)
• Rice Spaghetti, 2 portions (200 g)
• Couscous, cooked, 2 cups, cooked (314 g)

Nut and Seed Products
• Chia Seeds, 4 teaspoons (16 g)
• Almond Butter, 4 teaspoons (20 g)
• Nuts, almonds, dry roasted, without salt added, 1 oz (22 whole
kernels) (28 g)

Legumes and Legume Products
• Chickpeas (Garbanzos), canned, rinsed and drained, 3 cup drained,
rinsed (455 g)
• Tempeh, cut in 1" cubes, 7 cups (1169 g)
• Chickpeas, canned, rinsed and drained, 2 tins (800 g)
• Black Beans, canned, rinsed and drained, 1.5 cups (258 g)
• Tofu, fried, 3 portions (300g)

Baked Products
• Rye Bread, 3 slices, snack-size (21 g)

Beverages
• Almond Milk, 4 cups (1048 g)
• Protein Powder, 4 scoops (120 g)