Order your weekly plant based (vegan) menu before Friday 10 pm for the following week MONDAY & THURSDAY
The Fit Chef
01/03/2021-12/03/2021
Monday
Fit Chef zucchini schnitzel-avocado salad; organic quinoa/baby spinach/green beans/cabbage/cucumber/tomatoes/lemon-mustard dressing
Calories:360 Protein:20g Fat:15g Carbs:20g
Grilled organic Tofu with red pepper crust and spinach; brown-mushroom-pilaf rice & zucchini salsa
Calories:460 Protein:30g Fat:25g Carbs:40g
Tuesday
Grilled corn & zucchini salad with alfalfa sprouts; black rice/capsicum/gem lettuce/tomatoes/cucumber/balsamic dressing
Calories:340 Protein:10g Fat:10g Carbs:20g
Basil Spaghetti with grilled broccolini, fresh tomatoes & leek; spinach & pine nuts
Calories:460 Protein:40g Fat:30g Carbs:40g
Wednesday
Vegan Caesar salad with croutons & almonds; lettuce/shredded carrots/tomatoes/cucumber/lentils/lemon dressing
Calories:350 Protein:15g Fat:15g Carbs:20g
Grilled Tofu-pumpkin burger patties with roasted sweet potatoes & rosemary; summer vegetables/salsa verde
Calories:460 Protein:30g Fat:25g Carbs:45g
Thursday
Cauliflower-couscous salad with mint and walnuts; shredded cabbage/lettuce/carrots/cucumber/pomegranate/lemon dressing
Calories:340 Protein:15g Fat:15g Carbs:20g
Coconut-vegan sausage stir fry with soba noodles and greens; sesame seeds/coriander and light chili
Calories:460 Protein:35g Fat:30g Carbs:40g
Friday
Aubergine-roasted chickpeas & corn salad with dry apricots; black eye peas/tomatoes/cucumber/spinach/almond slivers/balsamic dressing
Calories:370 Protein:20g Fat:10g Carbs:20g
Roasted vegetable meatballs with herb-mashed potatoes and spinach; zucchini/peas
Calories:450 Protein:30g Fat:30g Carbs:45g
(Disclaimer-all macro nutrients are an estimate)
Calories listed exclude the salad dressings.
(Calories: 125 per dressing)
The Fit Chef
15/02/2021-26/02/2021
Monday
Fit Chef Buddha bowl with grilled falafel, avocado and peppers; brown rice/cherry tomatoes/grilled pumpkin/cabbage/lettuce/alfalfa sprouts/sesame-lime dressing
Calories:360 Protein:15g Fat:15g Carbs:20g
Herbed, Grilled Lentil-corn patties with light potato-rosemary bake; silver beet ragout/spinach/broccoli
Calories:460 Protein:30g Fat:25g Carbs:40g
Tuesday
Baby beetroot-walnut-orange salad with basil; roasted couscous/green beans/lettuce/cherry tomatoes/cucumber/balsamic-honey dressing
Calories:350 Protein:15g Fat:10g Carbs:20g
Super green Penne pasta with roasted zucchini & almond slivers; broccolini/spinach/basil
Calories:450 Protein:20g Fat:20g Carbs:45g
Wednesday
Vegan Greek salad with kalamata olives and cucumber; baby cos lettuce/cannellini beans/cherry tomatoes/organic pearl barley/oregano/lemon dressing
Calories:460 Protein:45g Fat:25g Carbs:45g
Grilled vegetable sausages with tomato-basil chutney; roasted sweet potatoes/spinach & summer vegetables
Calories:460 Protein:25g Fat:25g Carbs:40g
Thursday
Seared Tofu-Glass noodle salad with coriander and light chili; cucumber/tomatoes/lettuce/red radish/cabbage/roasted peanuts/shredded carrots/snow pea sprouts/chili-mint dressing
Calories:360 Protein:15g Fat:10g Carbs:30g
Roasted Chickpea-zucchini ragu with olives, tomatoes and herbs; pearl couscous/broccoli & green beans
Calories:460 Protein:45g Fat:25g Carbs:45g
Friday
Vegan protein salad; potato-herb cakes/black beans/hazelnuts/lentils/lettuce/cucumber/radish/sprouts/lemon dressing
Calories:340 Protein:20g Fat:20g Carbs:20g
Vegetable & mushroom stroganoff with red bell peppers; brown & wild rice/button mushrooms/zucchini/lemon thyme & cashew nuts
Calories:450 Protein:25g Fat:30g Carbs:40g
(Disclaimer-all macro nutrients are an estimate)
Calories listed exclude the salad dressings.
(Calories : 125 per dressing)
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E-Mail: fitchefsydney@gmail.com
Mobile: 0401 440 944
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