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Monday Banana oatmeal 400 kcal Ingredients and method 60g oats · 227 kcal 197g 2% milk · 98 kcal 84g banana · 75 kcal Cook the oats with milk until creamy. Top with sliced banana.
cucumber 270g | 41 kcal
hummus 67g | 159 kcal
firm tofu 161g | 232 kcal
asparagus 122g | 24 kcal
avocado 59g | 94 kcal
olive oil (for cooking) 6g | 50 kcal
Tuesday hummus 79g | 187 kcal
whole wheat bread 63g | 158 kcal
tomatoes 171g | 31 kcal
cucumber 162g | 24 kcal
nonfat Greek yogurt 248g | 146 kcal
strawberries 167g | 54 kcal
blueberries 164g | 93 kcal
sunflower seeds 18g | 107 kcal
boiled eggs 105g | 163 kcal
raw carrots 159g | 65 kcal
whole wheat bread 68g | 172 kcal
Wednesday Strawberry banana smoothie bowl 400 kcal Ingredients and method 224g nonfat Greek yogurt · 132 kcal 133g banana · 119 kcal 133g strawberries · 43 kcal 18g almonds · 106 kcal Blend the yogurt, banana, and strawberries until thick. Pour into a bowl and top with almonds.
raw carrots 158g | 65 kcal
cottage cheese 138g | 135 kcal
cottage cheese 145g | 142 kcal
blueberries 102g | 58 kcal
chickpeas, cooked and drained 161g | 265 kcal
cucumber 108g | 16 kcal
dry brown rice 33g | 119 kcal
Thursday Millet with blackberries and sunflower seeds 400 kcal Ingredients and method 60g dry millet · 226 kcal 133g blackberries · 57 kcal 20g sunflower seeds · 117 kcal Cook the millet in water until tender. Top with blackberries and sunflower seeds.
banana 114g | 102 kcal
almonds 17g | 98 kcal
walnuts 22g | 141 kcal
apple 113g | 59 kcal
firm tofu 105g | 151 kcal
raw broccoli 131g | 45 kcal
dry white rice 42g | 154 kcal
olive oil (for cooking) 6g | 50 kcal
Friday nonfat Greek yogurt 260g | 153 kcal
banana 133g | 119 kcal
peanut butter 21g | 128 kcal
apple 158g | 82 kcal
peanut butter 20g | 118 kcal
nonfat Greek yogurt 186g | 110 kcal
chia seeds 19g | 90 kcal
cottage cheese 225g | 220 kcal
raw kale 101g | 35 kcal
raw sweet potatoes 169g | 145 kcal
Saturday cottage cheese 242g | 237 kcal
mango 141g | 85 kcal
almonds 14g | 78 kcal
nonfat Greek yogurt 248g | 146 kcal
strawberries 167g | 54 kcal
cucumber 228g | 34 kcal
cream cheese 47g | 166 kcal
cooked black beans 174g | 230 kcal
raw green beans 144g | 44 kcal
raw potatoes 163g | 126 kcal
Sunday boiled egg 90g | 139 kcal
whole wheat bread 64g | 162 kcal
avocado 51g | 82 kcal
tomatoes 95g | 17 kcal
carrot sticks 126g | 52 kcal
hummus 63g | 148 kcal
cucumber 270g | 41 kcal
hummus 67g | 159 kcal
boiled eggs 132g | 204 kcal
raw spinach 133g | 30 kcal
dry quinoa 45g | 166 kcal
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Explore a varied vegetarian week with lentils, chickpeas, beans, tofu, eggs, dairy, vegetables, and grains. Linked lunch recipes and measured ingredients make each day easy to prepare.
7 days, 5 meals daily. Portions are scaled to 2,000 kcal per day.
1,200 kcal · 1,650 kcal · 2,000 kcal
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