VEGETARIAN OPTIONS
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Mediterranean Chickpea Salad
(258 calories)
Quinoa Roast Veggie Salad
(270 calories)
Crispy Tempeh Wrap
(375 calories)
Tofu Taco's
(390 calories)
Veggie Fried Rice
(363 calories)
Paprika Curry
(450 calories)
Tofu Scramble
(300 calories)
Sundried Tomato Pasta
(350 calories)
Frittata
(303 calories)
Tofu Scramble
(300 calories)
Crispy Tofu Salad
(302 calories)
Grilled Tofu Quinoa
(340 calories)
Halloumi, Pomegranate Quinoa
(350 calories)
Butternut Squash Curry
(350 calories)
Cauliflower Edamame Rice
(300 calories)
Grilled Halloumi Salad
(420 calories)
Chickpea Smash Sandwich
(500 calories)
Sweet Potato & Black Bean Taco's
(475 calories)
Eggplant & Tomato Stew
(500 calories)
Chickpea & Spinach Stirfry
(460 calories)
Lentil Soup
(442 calories)
Red Lentil Coconut Stew
(405 calories)
Halloumi, Lentil & Rocket Salad
(395 calories)
Tempeh & Sweet Potato Tray Bake
(410 calories)
RECIPES
Mediterranean Chickpea Salad
Calories: 258
Protein: 13g
Carbs: 33g
Fats: 10g
Ingredients
- 2cups Iceberg Lettuce
- 1/2 cucumber
- 1 Tomato
- 1/4 Red Onion
- 80g Chickpeas
- 30g Feta Cheese
- 10g Olives (pitted)
- 1/2 Lemon
Method
1. Chop your veggies and put into a large bowl
2. Drain chickpeas and add to bowl
3. Dress with lemon juice and serve
Quinoa Roast Veggie Salad
Calories: 270
Protein: 10g
Carbs: 54g
Fats: 2g
Ingredients
- 1/2cup Cooked Quinoa
- 2cups lettuce
- 100g Cucumber
- 200g Pumpkin
- 100g Spud Lite Potato
- 100g Beetroot
- 1tbsp Lemon Juice
- Salt and Pepper
Method
1/ Preheat oven to 180 degrees Celsius
2. Chop pumpkin, potato and beetroot and lay out on a baking tray
3. Spray with tiny bit of oil, season with salt and pepper and bake for 40 mins
4. Wash and chop lettuce and cucumber
5. Add roast veggies
6. Squeeze over lemon juice
7. Serve and enjoy!
Crispy Tempeh Wrap
Calories: 375
Protein: 21g
Carbs: 33g
Fats: 19g
Ingredients
- 85g Tempeh
- 1tsp Sesame Oil
- 1/2tbsp Tahini
- 1tbsp Light Soy Sauce
- 1 Gluten Free El Passo Tortilla
- 1/2cup Lettuce
- 1/4cup Red Cabbage
- 1/4 Tomato
- 1/4 Cucumber
Method
1. Coat tempeh in sesame oil, tahini and soy sauce
2. Airfry on 180° C (350° F) for 15 minutes
3. Lay out your wrap and add chopped lettuce, cabbage, tomato and cucumber
5. Once tempeh is cooked add on top and enjoy!
Tofu Taco's
Calories: 390
Protein: 26g
Carbs: 56g
Fats: 9g
Ingredients
- 3 Corn Tortilla's (Mission)
- 125g Firm Tofu
- 1tbsp Taco Seasoning
- 1/2 Red Onion
- 100g Cherry Tomatoes
- 100g Light Greek Yoghurt
- 1/2cup Slaw Mix
- Salt and Pepper to taste
Method
1. Thinly slice tofu and place on pan on medium heat
2. Sprinkle the taco seasoning on both sides until golden brown
3. Finely chop vegetables and set aside
4. Warm tortillas and assemble the tacos
5. Enjoy!
Veggie Fried Rice
Calories: 363
Protein: 10g
Carbs: 71g
Fats: 12g
Ingredients
- 100g Cooked Brown Rice
- 100g Cauliflower Rice
- 90g Red Capsicum
- 150g Mixed Vegetables
- 2tbsp Gluten Free Soy Sauce
- 1tbsp Minced Garlic
- 50g Pineapple
Method
1. Chop the pineapple and capsicum and place in a fry pan
2. Add the vegetables, rice and mix through
3. Add the sauces and stir until heated
4. Serve hot and enjoy
Paprika Curry
Calories: 450
Protein: 20g
Carbs: 73g
Fats: 12g
Ingredients
- 100g Firm Tofu
- 1/2 Onion
- 1/2tsp Minced Garlic
- 50g Mushrooms
- 1/4 Eggplant
- 1/2 Red Capsicum
- 1tsp Paprika
- 1/2tsp Curry Powder
- 1/2tbsp Tomato Paste
- 200g Canned Crushed Tomatoes
- 1/4cup Vegetable Stock
- 1/4cup Light Coconut Cream
- 125g Cooked Brown Rice
Method
1. Press water out from the tofu in between two paper towels
2. Chop into small pieces and fry on a pan until golden and crispy and set aside
3. Chop onions and fry with garlic until fragrant
4. Chop veggies and add to the pan and fry until soft
5. Add tomatoes, tomato paste, stock, spices and cream and allow simmer for at least 10-15 minutes
6. Add cooked tofu and stir until heated through
7. Serve with a side of brown rice
Tofu Scramble
Calories: 360
Protein: 26g
Carbs: 24g
Fats: 20g
Ingredients
- 250g Firm Tofu
- 1tsp Olive Oil
- 25g Onion (diced)
- 1 Garlic Clove (minced)
- 35g Spinach
- 1tbsp
- Nutritional Yeast
- 1/2tsp Turmeric
- Salt and Pepper
Method
S
Sundried Tomato Pasta
Calories: 264
Protein: 9g
Carbs: 28g
Fats: 14g
Ingredients
- 100g Pulse Pasta (San Remo)
- 125g Cherry Tomatoes
- 15g Sundried Tomato Pesto
- 1/2tsp Minced Garlic
- 1/2tsp Dried Oregano
- 1/4tsp Salt
- 1/2cup Spinach
- 1tsp Olive Oil
Method
1. Preheat oven to 180 degrees Celsius
2. Add tomatoes, pesto and garlic to a baking dish
3. Drizzle over olive oil and sprinkle over oregano and salt
4. Cover with foil and bake for 30 minutes
5. Meanwhile, cook pasta as per packet instructions
6. Once tomatoes are cooked, mash them with a fork
7. Add pasta, spinach and basil and mix together until combined
8. Serve and enjoy!
Frittata
Calories: 303
Protein: 34g
Carbs: 7g
Fats: 16g
Ingredients
3 Eggs
1/2cup Egg Whites
2/3cup Cherry Tomatos
1/2cup sliced Mushrooms
1cup Spinach
Seasoning of choice
Method
1. Preheat oven to 180° C and grease a tray
2. In a bowl whisk eggs, egg whites and seasoning together
3. Chop all veggies finely and mix egg in
4. Pour egg mixture into tray
5. Put in oven for 15 minutes or until golden brown
Tofu Scramble
Calories: 350
Protein: 13g
Carbs: 30g
Fats: 10g
Ingredients
-75g Avocado (diced)
- 30g Hemp Seeds
- 1cup Baby Spinach
- 75g Tomatoes (diced)
- 50g Cucumber (diced)
- 1tbsp Lemon Juice
- 1tsp Olive Oil
Method
I. n a bowl, layer the spinach, tomato and avocado.
2. Sprinkle with hemp seeds.
3. Drizzle with lemon juice, olive oil, and season with salt and pepper.
4. Toss gently and serve fresh.
Crispy Tofu Salad
Calories: 302
Protein: 22g
Carbs: 12g
Fats: 9g
Ingredients
- 150g Firm Tofu (cubed)
- 60g Mixed Greens
- 70g Cucumber (sliced)
- 40g Carrot (shredded)
- 1tsp Sesame Oil
- 2tsp Gluten Free Soy Sauce
- 1tbsp Rice Vinegar
- 1tsp Sesame Seeds
Method
1. Cook tofu in sesame oil until crispy.
2. Whisk together soy, vinegar and sesame seeds for dressing.
3. Toss salad ingredients and top with tofu.
Grilled Tofu Quinoa
Calories: 340
Protein: 21g
Carbs: 29g
Fats: 16g
Ingredients
- 130g Firm Tofu (Cubed)
- 60g Quinoa (Cooked)
- 80g Zucchini
- 60g Capsicum
- 1tsp Olive Oil
- 1tsp Paprika
Method
1. Preheat oven to 205C.
2. Slice zucchini and capsicum into chunks and coat in 1/2 of the olive oil and paprika.
3. Transfer veggies into oven and roast for 20-25mins.
4. On a non-stick frying pan grill, add the other half of the olive oil over medium-high heat and grill tofu until slightly charred.
5. Once everything is ready combine together.
Halloumi, Pomegranate Quinoa
Calories: 350
Protein: 16g
Carbs: 26g
Fats: 16g
Ingredients
- 60g Halloumi Cheese (sliced)
- 50g Quinoa (cooked)
- 25g Pomegranate Seeds
- 50g Cucumber (diced)
- 20g Rocket
- 1tbsp Lemon Juice
- Fresh mint leaves to garnish
Method
1. Heat a grill pan over medium heat. Grill halloumi slices for 2-3mins each side until golden brown.
2. In a bowl, mix quinoa, rocket, cucumber and pomegranate seeds.
3. Drizzle quinoa mixture with lemon juice and season with salt and pepper (optional). Toss well.
4. Serve grilled halloumi on told of quinoa mix and garnish with mint leaves (optional).
Butternut Squash Curry
Calories: 350
Protein: 20g
Carbs: 65g
Fats: 2g
Ingredients
- 65g Red Lentils (dry)
- 150g Butternut Squash (diced)
- 80g Onion (chopped)
1- clove Garlic (minced)
- 1tsp Curry Powder
- 250ml Vegetable Broth
Method
1. In a pot over medium heat add onion and garlic and sauté until softened.
2. Add butternut squash, curry powder and a pinch of salt (optional). Cook for 5mins.
3. Add lentils and vegetable broth. Bring to a boil then reduce heat and simmer until lentils are tender and the squash is cooked.
4. Season with salt and pepper (optional) and serve warm.
Cauliflower Edamame Rice
Calories: 300
Protein: 15g
Carbs: 18g
Fats: 11g
Ingredients
- 150g Cauliflower rice
- 100g Shelled Edamame
- 1tsp Sesame Oil
- 1tbsp Gluten Free Soy Sauce or Tamari
- 1tsp Sesame Seeds
- 1 Spring onion (sliced)
Method
1. Heat sesame oil in a pan over medium heat.
2. Add cauliflower rice and sauté for 5mins.
3. Add edamame and soy or tamari and cook until heated through.
4. Sprinkle with sesame seeds and spring onion.
5. Serve warm.
Grilled Halloumi Salad
Calories: 420
Protein: 9g
Carbs: 28g
Fats: 14g
Ingredients
- 75g Halloumi
- 40g Rocket
- 100g Chickpeas (drained)
- 80g Cherry Tomatoes
- 1tsp Olive Oil
- 1tbsp Lemon Juice
- 1/2tsp Dried Oregano
Method
1. Slice the halloumi and grill or pan fry on a non-stick pan for 2mins either side.
2. In a bowl mix rocket, chickpeas and halved cherry tomatoes.
3. Whisk oil, lemon, black pepper (optional) and oregano. Drizzle over salad.
4. Place halloumi on top and serve immediately!
Chickpea Smash Sandwich
Calories: 500
Protein: 24g
Carbs: 47g
Fats: 25g
Ingredients
- 2slices Gluten Free Tip Top Bread
- 100g Chickpeas (drained)
- 50g Avocado
- 75g Light Greek Yoghurt (Chobani)
- 25g Shredded Carrot
- 20g Spinach
- Pinch Cumin
Method
1. In a bowl, mash chickpeas, avo, greek yoghurt, carrot, salt, pepper and cumin.
2. Spread mixture on one slice of bread.
3. Top with spinach and the other slice of bread.
4. Slice in half and enjoy!
Sweet Potato & Black Bean Taco's
Calories: 475
Protein: 12g
Carbs: 55g
Fats: 23g
Ingredients
- 100g Sweet Potato (diced & roasted)
- 100g Canned Black Beans (drained & rinsed)
- 2 Gluten-Free Corn Tortillas
- 40g Avocado (about 1/4 medium avocado, sliced)
- 1/4 tsp Paprika (or to taste)
- Optional: squeeze of lime, pinch of salt, fresh coriander
1. In a bowl combine coat the sweet potato in the paprika, salt & pepper.
2. Air-fry the sweet potato on 200C for 8-10mins.
3. Warm tortilla’s and fill them with the roasted sweet potato, black beans and avocado slices.
Method
Eggplant & Tomato Stew
Calories: 500
Protein: 21g
Carbs: 65g
Fats: 11g
Ingredients
-150g Eggplant (diced)
- 200g Diced Tomatoes (canned)
- 80g Onion (chopped)
- 2tsp Olive Oil
- 1clove Garlic (minced)
- 1/2tsp 70g Oregano
- Brown/Green Lentils (raw)
Method
1. Heat Olive oil in a pot over medium heat.
2. Add onion and garlic and sauté until softened.
3. Add eggplant, tomatoes, oregano and lentils and cook until lentils and eggplant is tender and stew thickens.
4. Season with salt and pepper (optional) and serve hot.
Chickpea & Spinach Stirfry
Calories: 460
Protein: 14g
Carbs: 38g
Fats: 28g
Ingredients
-130g Chickpeas (drained weight)
- 50g Baby Spinach (chopped)
- 50g Onion (sliced)
- 1 clove Garlic (minced)
- 2 tsp Extra Virgin Olive Oil (10g)
- ½ tsp Ground Cumin
Method
1. Heat olive oil in a pan over medium heat.
2. Add onion and garlic, sauté until softened.
3. Add chickpeas, spinach, cumin and salt and pepper (optional).
4. Stir-fry until spinach is wilted and everything is well combined.
5. Serve warm.
Lentil Soup
Calories: 442
Protein: 21g
Carbs: 49g
Fats: 18g
Ingredients
-55g Lentils (cooked)
- 1 medium Carrot (70g, diced)
- 1 Celery stalk (60g, diced)
- 1/2 Onion (50g, chopped)
- 1.5 cups Vegetable Broth
- 1 clove Garlic (minced)
- 1 tsp Olive Oil (5g)
- 1/2 tsp Cumin
Method
1. Heat olive oil in a pot over medium heat. Add onion and garlic and sauté until softened.
2. Add carrots, celery and cumin and cook for a few minutes.
3. Add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender.
4. Season with salt and pepper (optional) and serve hot.
Red Lentil Coconut Stew
Calories: 405
Protein: 24g
Carbs: 36g
Fats: 16g
Ingredients
- 70g Red Lentils (dry)
- 100ml Light Coconut Milk
- 80g Carrot (peeled & chopped)
- 50g Onion (diced)
1clove Garlic (minced)
- 40g Spinach
- 5ml Olive Oil
- 1/2tsp Ground Cumin
- 1/2tsp Turmeric
- 250ml Veggie Stock
Method
1. Heat oil and sauté onion, garlic, cumin and turmeric for 2-3mins.
2. Add carrot, lentils and stock and bring to boil.
3. Simmer on low for 15mins, stirring occasionally.
4. Add coconut milk and spinach, cook for another 2-3mins.
5. Serve hot!
Halloumi, Lentil & Rocket Salad
Calories: 395
Protein: 26g
Carbs: 22g
Fats: 23g
Ingredients
-75g Halloumi
- 100g Green or Brown Lentils (cooked)
- 40g Rocket
- 50g Cucumber (chopped)
- 60g Cherry Tomatoes (halved)
- 5ml Olive Oil
- 15g Lemon Juice
Method
1.Slice and pan-fry halloumi until golden, 1-2mins per side.
2. In a bowl mix lentils, rocket, cucumber and tomatoes.
3. Drizzle with oil and lemon juice and toss to coat.
4. Top with halloumi and serve immediately.
Tempeh & Sweet Potato Tray Bake
Calories: 410
Protein: 27g
Carbs: 28g
Fats: 22g
Ingredients
-100g Tempeh (sliced)
- 100g Sweet Potato (peeled & cubed)
- 80g Zucchini or Red Capsicum
- 5ml Olive Oil
- 1/2tsp Paprika
- 1/2tsp Garlic Powder
Method
1. Pre-heat oven to 200C.
2. Toss sweet potato zucchini/capsicum with oil, paprika and garlic.
3. Spread on baking tray and bake for 10mins.
4. Add tempeh to the tray and bake everything for 12-15mins, turning once halfway.
5. Serve warm.