Eating Plans

LACTO OVO VEGETARIAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

8400kJ

99g

20

247g

50

57g

25

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 75g FUTURELIFE° HIGH PROTEIN Smart food™

1 cup low fat milk

1 cup low fat yoghurt

1 pear

Omelette:

2 eggs

30g cheese

1 cup green peppers, onion, tomato

½ cup corn

1 slice FUTURELIFE® Smart Bread™

1 apple

2 whole wheat crackers

Vegetarian Burger:

1 medium whole-wheat roll

1 soya patty

1 cup Greek salad with 30g feta

½ cup oven baked sweet potato chips

1 tsp oil for cooking

DAY 2 50g FUTURELIFE® Smart food™

1 cup low fat milk

1 small banana Feta Pasta Salad:

½ cup spiral pasta

90g feta

½ cup chickpeas

½ cup Cherry tomatoes, cucumber, red onion

1 cup Paw-Paw

FUTURELIFE® High Protein LITE SmartBar

Wrap:

1 whole-wheat wrap

2 soya sausages

¼ cup julienne carrots & beetroot

¼ cup spinach leaves

1 Tbsp. lite mayo

½ cup side salad

DAY 3 2 FUTURELIFE° HIGH PROTEIN Smart food™ crumpets

½ cup low fat yoghurt

½ cup strawberries

1 cup carrot and cucumber sticks

¼ cup cottage cheese for dipping

Quinoa and Beetroot Salad:

1 cup quinoa

1 cup kidney beans

½ cup beetroot

Vinaigrette with 1 tsp oil

1 small peach

½ cup low fat yoghurt

Asparagus Quiche:

2 eggs (with 2 Tbsp. milk)

30g cheddar cheese

1 cup asparagus, spring onion, peppers, mushroom (sautéed in pan)

4 baby potatoes (for the base)

DAY 4 2 poached eggs

30g haloumi

½ cup sautéed mushrooms

½ cup rosa tomatoes and kale 1tbs pesto

1 slice FUTURELIFE® Smart Bread™

1 small orange

1 cup low fat yoghurt

Cous cous salad:

½ cup cous cous

½ cup cooked veg (peppers, aubergine, onion)

½ cup rosa tomatoes and cubed cucumber

60g low fat feta

½ cup whole strawberries

Handful of nuts and seeds

Red Kidney Bean Curry:

1 cup red kidney beans

¼ cup cooked onion & tomato for chutney

½ cup brown rice

½ cup side salad (carrots, cucumber, spinach)

DAY 5 75g FUTURELIFE° HIGH PROTEIN Smart food™

1 cup low fat milk

1 small Pear

1 cup low fat yoghurt

2 soya sausages

1 medium potato (roasted)

1 cup roast veg: (baby marrows, onion, carrots)

½ cup homemade popcorn 1 cup cooked red lentils

½ cup cooked tomato & onion for chutney

60g haloumi

Top with ½ cup raw spinach

DAY 6 FUTURELIFE® Mocha Smoothie 1 cup Paw-Paw

½ cup yoghurt

Salsa Wrap

1 whole grain wrap

60g white cheddar,

½ red peppers cubed

¼ cup tomato and onion (optional chilli)

½ avocado

½ cup mango

FUTURELIFE® High Protein LITE SmartBar

Soya Cottage Pie

½ cup soya mince

¼ cup cooked tomato and onion for chutney

1 cup potatoes for mash

1 cup salad (lettuce, carrots, cucumber)

DAY 7 45g FUTURELIFE® Bran Flakes with Probiotic Sachet

1 cup low fat yoghurt or milk

½ cup fruit salad

Handful of nuts

Tofu bowl:

120g tofu

½ cup brown rice and quinoa

¼ cup steam broccoli

¼ cup julienne carrots

¼ cup shredded cabbage

¼ cup raw spinach & radish

Ginger slices in vinegar (optional)

Handful of cashews

1 apple

FUTURELIFE® High Protein LITE SmartBar

½ cup baked beans

2 soya

sausages

1 cup salad (lettuce, tomato, cucumber, onion, carrots)

30g low fat feta

DAILY EXTRA ALLOWANCES

  • Drink plenty of water (at least 8 glasses/day)
  • See website for more FUTURELIFE® recipes
  • 125ml low fat or fat free milk for coffee or tea during day
  • Can use 1 tsp. olive oil/low salad dressing in lunch & dinner preparation
  • To lower energy intake it is suggested to make FUTURELIFE® with water
  • May have FUTURELIFE® Crunch Bar OR FUTURELIFE® Whole Grain Granola Bars 1-2 times per week
Download Eating Plan

Get in touch