My 7 Day Vegetarian Bikini Body Meal Plan

Happy Wednesday Everyone!

This post is for all my vegetarian fans! I received an email from a lady asking for a vegetarian 7 day bikini body meal plan. I realised I have never posted a vegetarian meal plan. For starters lets just remember that I am NOT a nutritionist and I myself am NOT a vegetarian, this is just a guideline! Being vegetarian doesn't have to be boring, there are a lot of creative recipes out there you just have to experiment.

F.S.F Blogger xo

Monday/Wednesday/Friday/Sunday:

Breakfast:

·        ½ cup plain oats

·        1 handful of blueberries

·        12 almonds

·        Unsweetened Almond milk (I don’t like my oats “watery” so I use just enough so the oats are not dry)

Snack 1:

·        1 apple

·        1 scoop of protein powder made with water and a dash cinnamon. (see below)

Lunch:

·        1 cup of spinach

·        ½ cup of mixed chopped raw veggies (I like tomato, carrots, red bell peppers)

·        ¼ avocado

·        ½ cup of chickpeas

·        Balsamic vinegar or fresh lemon juice for dressing. I use about 4 tbsp. but its preference. (NO VINEGARETTES)

Snack 2:

·        1 tbsp of all natural peanut butter on a chocolate caramel rice cake

Dinner:  Quinoa Stir fry

·        ½ cup of cooked Quinoa

·        ½ cup mixed veggies of your choice

·        ½ a small sweet potato chopped into squares and baked

·        Garlic powder (any other spices you like. NO SALT!)

Directions for stir fry: Cook Quinoa as package says and set aside once cooked.  Heat a skillet with 1 tsp of olive oil and stir fry veggies until veggies are softened to your liking. Add chosen spices and mix. You might need to add a little bit of water so that the veggies don’t dry out. Ones veggies are cooked add quinoa and mix.

Directions for sweet potato:  Bake sweet potatoes in oven and season them with cayenne powder and garlic powder .

Beverages: Drink lots of water! If you are going to drink coffee or tea have it with unsweetened almond milk and stevia instead of heavy cream and sugar. Stay away from soda, juices and alcohol.

**if you don’t want to buy protein powder you can have a cup of unsweetened almond milk or 12 raw nuts of your choice  

Tuesday/Thursday/Saturday

Breakfast:

·        ½ cup plain oats

·        ½ cup of Source strawberry Greek yogurt

·         12 almonds

·        ½ cup mixed berries

Snack 1:

·        1 cheddar cheese rice cake

·        1 tbsp of hummus

·        1 hardboiled egg

Lunch:

·        Stacked Portabellas (see below for recipes)

Snack 2:

·        1 tbsp of all natural peanut butter on a chocolate caramel rice cake

Dinner: 

·        Lentil Marinara Spaghetti Squash (see below for recipe)

***Beverages: Drink lots of water! If you are going to drink coffee or tea have it with unsweetened almond milk and stevia instead of heavy cream and sugar. Stay away from soda, juices and alcohol.

 Stacked Portabellas

 

Ingredients:

2 large mushroom portabella caps rinsed clean and dried

1 cup cooked quinoa

1/2 cup crumbled tempeh (you can sub with Tofu)

1/2 onion diced

1 cup spinach

1 tomato sliced

2 tbsp shredded almond cheese or fat-free mozzarella

1 tbsp olive oil

1/2 tbsp each of paprika, cumin, garlic powder, and onion powder

Sea salt and black pepper, to taste

 

Directions:

1. Turn on oven to high broil.

2. Heat olive oil in a large saute pan over medium heat.

3. Add onion and tempeh to pan and saute for 2-3 minutes, or until onion begins to soften.

4. Add quinoa, spices, salt and pepper and saute a few more minutes.

5. On a baking sheet, place portabello mushrooms brushed lightly with olive oil.

6. Stack mushroom caps with spinach, quinoa mixture, sliced tomatoes, and shredded cheese.

7. Broil for 5 minutes.

 

 Lentil Marinara Spaghetti Squash

 

Ingredients:

1 whole spaghetti squash

1 can diced tomatoes (look for low-sugar and low-sodium versions)

1 cup cooked lentils

1 tbsp olive oil

1 cup broccoli chopped

1/2 onion chopped

1/2 red bell pepper chopped

1 tbsp chopped garlic

1 tbsp Italian seasoning

Salt and black pepper, to taste

 

Directions:

1. Preheat oven to 400 degrees.

2. Pierce squash with fork multiple times and bake for 60 min, or until outside is softened.

3. In a large pan, heat olive oil and garlic over medium heat.

4. Add lentils, tomatoes, veggies and spices.

5. Bring to a boil and reduce to a simmer for 15 minutes.

6. While sauce is cooking, scrape out spaghetti squash with fork onto plate.

7. Top with about one cup of lentil marinara sauce.