Vegetarian diet weekly recipe

I have been working out recently at my nearest gym (Virgin active). My trainers have strongly recommended me to follow a strict diet and me being a vegetarian I have found a weekly diet planner that kinda works for me. I know it’s a difficult task to follow diet recipes and planners but if you want your body to shape up well with some exercise, its a must to follow at least 3/4 of the plan. I was such a junkie but I threw out that trash out of my snack cupboard and filled it with health snacks. Just try out this diet for 2 weeks and Exercise well. Eating raw fruits and veges can make anyone slim down. I know you will be craving for those crisps but control those taste buds for two weeks. You can make the veges tase super good with spicing and other flavourings. IF YOU THINK YOU CAN’T LIVE WITHOUT THAT ICE CREAM. GO AHEAD AND GOBBLE IT DOWN THEN EXERCISE!



½ cup low-sugar natural muesli
Fat-reduced fortified soy milk
1 tbs flax seed oil
1 kiwi fruit
1 red apple

½ cup brown lentils
1 cup salad greens
1 cooked beetroot
10 walnut halves
30g goat cheese (or vegan cheese equivalent)
1 tsp balsamic vinegar
1 tbs olive oil

10 almonds
4 apricot halves

Tofu stir fry
120g hard tofu
10 snow peas
1 cup broccoli
1 small carrot
1 tbs sesame oil
1 tbs soy sauce


120g salt-reduced baked beans
2 slices toasted grain bread
1 cup cooked English spinach
1 small grilled tomato

1 cup miso soup
1 sweet corn

1 soy latte
1 apple

2 falafel rolls (made from dry mix, approx 5cm in diameter)
2 tbs hummus
120g tabouleh salad
150g fruit salad (non-tropical fruits)
2 tbs low-fat cottage cheese
1 tbs flax seed oil
2 tsp sunflower seeds


1 toasted wholegrain English muffin
1 tablespoon tahini spread
1 tomato
Fruit salad made with nectarine and papaya and served with 1 tbs flax seed oil

Wholemeal lavash bread
Grated carrot
Sliced beetroot
Alfalfa sprouts
1 tbs hummus

1 soy latte coffee
1 spicy fruit biscuit

Piece of vegetarian lasagna (made with wholemeal pasta and low fat milk/soy)
Green salad with oil and vinegar dressing
1 apple


½ cup sugar-reduced muesli
Soy low-fat fortified yoghurt
1 kiwi fruit
½ cup fresh berries

1 cup cooked spinach and ricotta tortellini
½ cup pasta sauce
1 cup green salad with 3 slices red capsicum and 1 tbs oil and vinegar dressing

1 row dark chocolate
1 soy latte (fortified low-fat)

2 regular-sized taco shells
1 cup refried canned beans (or home-made chilli beans made with 1 tbs olive oil, onion, chilli, garlic, tomatoes and kidney beans)
2 tbs low-fat cottage cheese
Shredded lettuce
Chopped tomato
Sliced cucumber


2 medium-sized wholemeal pancakes (Dosa) with 3 tbs low-fat natural yoghurt, 1 cup fresh berries and 1 tbs flaxseed oil

Cellophane noodle salad made with:
100g cellophane noodles, 1 small grated carrot, chopped shallot, red chilli and red capsicum, coriander leaf, 30g chopped raw peanuts, ½ cup soy bean sprouts and a dressing made from fresh lime juice and 2 tsp sesame oil

Soy latte
1 row dark chocolate

Home-made tofu burger with broccoli and sweetcorn
Tofu burger recipe:
150g tofu
2 tbs soy sauce
Juice of ½ lemon
1 tbs wholemeal flour
1 cup broccoli florets
1 cob sweetcorn
Boil 150g tofu cut into slices approx 1cm thick. Once the tofu rises to the top of the pan, remove it from the water and blot dry. Combine 2 tbs soy sauce with the juice of 1 lemon and 1 clove garlic and let the tofu sit in this marinade for approx 30 minutes. Dust with flour and shallow fry in the olive oil. Serve with steamed broccoli and sweetcorn.


150g non-tropical fruit salad
2 tbs mixed seeds (sunflower, flaxseeds, pepitas)
½ cup low-fat natural yoghurt
1 tbs flaxseed oil

2 sliced wholegrain bread toasted and served with 1 cup cooked mushrooms
2 tbs eggplant dip
1 tomato
1 cup salad greens with red capsicum

1 soy latte
1 oatmeal biscuit

Pasta with chilli and rocket
1 cup wholemeal pasta with 2 cloves garlic and 1 red chilli, sauteed in 1 tbs olive oil.
Toss the pasta through the garlic and chilli, sprinkle through the juice of 1 lime, add 1 cup of rocket leaves, allow to wilt and serve with 2 tbs parmesan cheese and cracked black pepper.
Serve with a green salad


1 soy latte
1 bran and fruit muffin
1 cup fresh cherries

Bean and green salad
1 cup mixed bean salad
1 cup green salad leaves
5 olives
6 cherry tomatoes
2 tbs chopped shallots
1 tbs grated parmesan cheese
1 tbs flaxseed oil
1 tbs balsamic vinegar
1 mango

2 oatmeal biscuits
Herbal tea

150g grilled lentil burger
2 tbs yoghurt dressing (made with low-fat natural yoghurt, grated cucumber, fresh chopped mint and crushed garlic)
Served with green salad and ¼ cup grated carrot.

10 raw almonds and 6 apricot halves

Learn to control those taste buds…Come on you can do it!

Prad 🙂



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