Each day’s menu gives you roughly:

Snack Options: (Choose 2-3 each day, depending on your activity level)

QE Vegie sticks + 2 tb QE hummus

Small tub of Greek yoghurt + 1 piece of fruit

1 pc fruit and handful QE mixed nuts

1 small vegie juice + a handful of nuts

One protein ball + herbal tea

30g QE cashew butter + and 1 pc fruit

PLANT BASED MEAL PLANNER

Week 1	Breakfast	Lunch	Dinner
Monday	Sunflower and Avo Toast Smash ½ avocado on 1-2 slices wholegrain sourdough toast, top with sliced tomato, and 1 tb sunflower seeds.	Quinoa Salad 1 can lemon pepper tuna, 1 cup cooked quinoa*, ¼ cup avocado, 5 cherry tomatoes, 2 cups spinach leaves.   *Cook quinoa in large batches and store in fridge for up to 4 days.	Vegan Tacos with Apple Slaw   (see recipe)
Tuesday	QE Breakfast Smoothie (See recipe)   + 1 slice of grainy toast with 1 tspn nut butter (optional)	Lentil Pattie 1 veggie and lentil pattie served with garden salad and pita bread	Tofu, shitake mushrooms and cashew stir-fry 1 cup firm tofu, chopped, 1 cup mushrooms, ½ capsicum, ½ small onion, 1 cup bock choy + 1 tsp cashews + 1 cup cooked brown rice
Wednesday	Power Porridge Cook ½ cup rolled oats with ¾ cup milk. Mix through one scoop of protein powder. Serve with 1 banana and 1tbs flaxseed. Drizzle of honey and cinnamon to taste.	Takeaway Sushi 1 avo cucumber roll 1 vegie roll Edamame beans	Lentil Bolognese 1 can lentils, drained, 1 carrot, 2 celery, stalks 1 passata jar, 1 tbsp onion, 1 clove garlic + 2 cups high-fibre spaghetti
Thursday	Baked Beans on Toast 1 cup baked bean, ¼ avocado, 2 slices of multigrain toast + 1 small glass of freshly squeezed OJ.	Sweet Potato & Haloumi Salad 2 cups cooked sweet potato, chopped, 40g grilled haloumi, 1 cup rocket, 1 tb pepitas, ½ cup cooked quinoa, cherry tomatoes, drizzle olive oil.	Vegan Tacos with Apple Slaw   (see recipe)
Friday	Green Breakfast Bowl ½ cup cooked quinoa, 1 poached or boiled egg, ¼ avocado, 1 cup sautéed kale, 1 tb pepita seeds, drizzle olive oil.	Minestrone soup   1 Darikay minestrone soup, served with small wholegrain roll	Falafel Wrap 1 slice whole grain, 3 QE falafels, ½ Roma tomato, sliced, 2 tbsp Tzatziki, handful rocket]   + 1 pc fruit
Saturday	Nut Butter Toast 1 tb of QE cashew butter with 1 banana, chopped. Sprinkle 1 tsp of chia seeds on two slices of wholegrain sourdough.	Vegan Cheese and Tomato Grill   2 slices of sourdough, ½ tomato, sliced, 2 slice vegan cheese, grilled.	Chickpea & Cauliflower Curry 100g chickpeas, 2 cups cauliflower, 1 tbsp cashews, 1 cup coconut milk + 1 cup cooked rice   + 2 scoops of fruit-based gelato
Sunday	Mushrooms on Toast   1 cup mushrooms, cooked, served with 2 slices of multigrain toast, topped with 30g feta.	Warm Rice Salad 125g microwavable brown rice, 150g baby spinach, 95g three-bean mix, 30g feta, garnish with	Green Zucchini Curry ¼ tsp ginger, ¼ tsp Essential green curry paste, ½ cup coconut milk, 1 cup broccoli florets ½ cup zucchini, sliced. Serve with 1 cup cooked rice basmati rice.

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HIGH PROTEIN MEAL PLANNER

Week 1	Breakfast	Lunch	Dinner
Monday	Smoked Salmon & Chive Scramble 2 QE free-range eggs, ½ cup milk, ½ tb chives, 80 g smoked salmon, ½ avocado, smashed with 1 tsp lemon juice. Served with 2 slice whole grain sourdough.	Tuna & Quinoa Salad 1 can lemon pepper tuna, 1 cup cooked quinoa*, ¼ cup avocado, 5 cherry tomatoes, 2 cups spinach leaves.	Chicken Parmigiana (see recipe)
Tuesday	Soldiers 2 egg soldiers, served on 2 slices of sourdough with ¼ avocado	Chicken Salad Wrap   Wholegrain wrap with 100g skinless BBQ chicken, lettuce, carrot, grated cheese + 1 pc fruit	Moroccan Beef Koftas (see recipe)
Wednesday	Poached Eggs   2 eggs, poached, served with 2 slices of sourdough, ½ cup sautéed mushrooms, 1 grilled tomato	Tuna Rice 1 small can of tuna, 1 cup microwave mixed grains, 2 cups of cooked bock choy, 1 tsp sesame seeds. Drizzle 1 tsp extra virgin olive oil and salt-reduced tamari.	Baked Parmesan Crusted Salmon & Cauliflower Mash 200g Atlantic salmon, 1 egg, ¼  cup breadcrumbs. Mash: 2 cups cooked cauliflower, 1 tspn tasty cheese,  grated, ¼ cup milk. Serve with garden salad.   + 2 squares dark chocolate
Thursday	Baked Beans on Toast 1 cup baked bean, ¼ avocado, 2 slices of multigrain toast + 1 small glass of freshly squeezed OJ.	Chicken and Chorizo Paella (See recipe)	Honey Mustard Chicken (see recipe)
Friday	Power Porridge Cook ½ cup rolled oats with ¾ cup milk. Mix through one scoop of protein powder. Serve with 1 banana and 1tbs flaxseed. Drizzle of honey and cinnamon to taste.	Tuna Rice 1 small can of tuna, 1 cup microwave mixed grains, 2 cups of cooked bock choy, 1 tsp sesame seeds. Drizzle 1 tsp extra virgin olive oil and salt-reduced tamari.	Chicken Pesto Pasta with Asparagus (See recipe)
Saturday	Buckwheat Pancakes 3 x medium sized pancakes, ½ banana. ½ cup blueberries, 100g Natural yoghurt + 1 scoop of your favourite protein powder + 1 small glass of freshly squeezed QE orange juice	Warm Roast Chicken Salad 120g skinless roasted chicken, shredded, 1 cup cooked quinoa*, 1 cups of mixed salad, 1 tbsp dried currants, 30g feta, drizzle olive oil and freshly squeezed lemon.   *Cook a large batch of quinoa and keep in the fridge for up to 4 days.	Slow Cooked Lamb 120g lamb shoulder, 1 cup cous cous, cooked: 1 tb currants, 1 tspn mint, drizzle olive oil. Serve with 2 cups steamed green veg
Sunday	Smoked Salmon & Chive Scramble 2 QE free-range eggs, ½ cup milk, ½ tb chives, 80 g smoked salmon, ½ avocado, smashed with 1 tsp lemon juice. Served with 2 slice whole grain sourdough.	Green Chicken & Zucchini Curry 100g chicken thigh, ¼ tsp ginger, ¼ tsp green curry paste, ½ cup coconut milk, 1 cup broccoli florets ½ cup zucchini, sliced. Serve with 1 cup cooked rice basmati rice.	Harissa Lamb Skewers 100g lamb chunks, ½ onion and ½ capsicum chunks (marinated in harissa). Grilled. Serve with 1 cup whole grain cous cous or cooked leftover quinoa, drizzle olive oil, dollop of Greek yoghurt and crushed mint leaves.