As Hy's: Clean Eatin G Guid Elines

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VEGAN MEAL PLAN

The guide to getting the bikini body you have always wanted
STOP dreaming, START achieving!
Clean Eating Vegan Foods
While a vegan diet does not include animal products such as meat, seafood, dairy, eggs or honey,
nutrients are derived from the consumption of a range of plant-based sources.
Fresh produce including fruit and vegetables are key to clean eating and vegetables should form the base of
your meal while also building with protein, seeds and whole grains which provide a range of nutrients and help
to keep you feeling full.
The following items in addition to fruits, vegetables, herbs, spices and your basic pantry essentials are great
choices to keep stocked in your fridge and pantry as part of a vegan diet.
Soy products
Vegan/Dairy free protein powder
Tofu
Tempeh
Edamame
Legumes
Wholegrains
Chickpeas
Beans
Lentils
Quinoa

Brown rice
Oats
Rye
Spelt
Buckwheat
Barley
Wheat
Seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Chia seeds
Flaxseeds
Dairy free milk alternatives

Almond milk
Coconut milk
Soy milk
Oat milk
Rice milk
Pea protein
Brown rice protein
Soy protein
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MEALPlanning
PLANNING AND SHOPPING LIST
Meal
To follow these guidelines, it is best to do as much preparation as possible. This includes a weekly plan & shopping
list. This is an example of an eating plan designed for the weight loss stage. (Dessert is only a treat, it is not essential).
Draw yourself a template to use each week such as the following;
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Snack 1
Snack 1
Snack 1
Snack 1
Snack 1
Snack 1
Snack 1
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
Snack 2
Snack 2
Snack 2
Snack 2
Snack 2
Snack 2
Snack 2
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Snack 3/Dessert
Snack 3/Dessert
Snack 3/Dessert
Snack 3/Dessert
Snack 3/Dessert
Snack 3/Dessert
Snack 3/Dessert
Decide what your meals for the week are going to be and then populate your template. For example, you could
choose two breakfast options, two lunch options, two dinner options and six snack options for the week and then
alternate them;
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Raspberry
Egg
white, chia
breakfast
spinach & cottage
pudding with LSA
cheese omelette
and coconut
with almonds &
protein shake
Vegetable
and
Protein
pancakes
cannellini bean
with smoothie
stuffed field
and banana
mushrooms
Protein pancakes
Tofu scramble
with smoothie
breakfast burrito
and banana
Satay tempeh
10 almonds
EggCacao
white,and
spinach
& cottage
raspberry
cheese omelette
breakfast
quinoa
with almonds &
protein shake
Vegetable and
quinoa
patties
Green
apple
Protein
pancakes
Dukkah
sweet
withpotato
smoothie
and
and
banana
spinach
stack
cup trail mix

Green apple
Egg white,
Blueberry
spinach & cottage
overnight oats
cheese omelette
with almonds &
protein shake
Veggie tofu
skewers
Green
apple
100g fishbeetroot
cooked
Roasted
in lemon
salad juice
with
andchickpeas,
herbs with
pumpkin
& rocket
spinach leaf
salad
100g steamed
chicken
cooked
Brown rice
and
in chilli
ginger
seed&salad
served with
spinach leaf salad
100g fish cooked

in
lemon juice
Mexican
lettuce
and herbs
tacoswith
spinach leaf
salad
100g steamed
chicken
Broccolicooked
and tofu
in chilli
ginger
stir& fry
served with
spinach leaf salad
100g fish cooked

in lemonchickpea
juice
Quinoa,
and herbs
carrotwith
salad
spinach leaf salad
100g steamed
chicken cooked
Mixed bean salad
in chilli & ginger
served with
spinach leaf salad
100g
cooked
Babyfish
spinach,
inpumpkin
lemon juice
and
and herbs
with
walnut
salad
with
pomegranate
spinach
leaf
salad
Vegetable and
Peanut
on
quinoabutter
patties
ryvitas
cup berries and

Cottage
cheese
10 almonds
on celery
Sliced apple & 1

Peanut
butter
on
Tbsp
peanut
butter
ryvitas
cup trail
mix
Cottage
cheese
on celery
Sliced apple & 1

Peanut
butter
on
Tbsp
peanut
butter
ryvitas
cup berries and

Cottage
cheese
10 almonds
on celery
Melon kiwi
Peanut
butter
smoothie
on ryvitas
100g lean beef

Vegetable and
with steamed
lentil soup
vegetables
2x Kanga
Bangas
Chickpea,
vegetable
and
with
steamed
quinoa salad
vegetables
100g
lean beef
Pumpkin,
rocket
and steamed
mushroom
with
salad
vegetables
2x Kanga Bangas
Mexican quinoa
with steamed
salad
vegetables
100g lean beef

Eggplant, lentil and
with steamed
tomato stack
vegetables
2xPumpkin
Kanga Bangas
and
chickpea
curry with
with steamed
cauliflower rice
vegetables
100g lean beef

Mushroom and
with steamed
broccoli stir fry
vegetables
2-3 protein balls/

Raw
clean
iceberry
cream
crumble
Protein shake/
Matcha
green tea
clean chocolate
ice cream
mousse
2-3 protein balls/

Apple
and
clean
ice cream
walnut pie
Protein shake/
clean
chocolate
Pineapple
whip
mousse
2-3 protein balls/

Strawberry
clean
ice cream
coconut mousse
Protein shake/
Cacao
and brown
clean chocolate
rice pudding
mousse
2-3 protein balls/

Choc-orange
clean
ice cream
chia mousse
Melon kiwi
smoothie
10 almonds
Veggie tofu
skewers
10 almonds
Sunday
Egg white, baked
Homemade
spinach
& cottage
beans
with
1 slice
cheese
of ryeomelette
toast
with almonds &
protein shake
Satay tempeh
Green apple
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INT
Temperature Conversions and Quantity Conversion Chart
Dry Measures
Liquid Measures
Metric
Imperial
Metric
Imperial
15g
30g
60g
90g
125g
155g
185g
220g
250g
280g
315g
345g
375g
410g
440g
470g
500g
750g
1000g (1kg)
oz
1oz
2oz
3oz
4oz (lb)
5oz
6oz
7oz
8oz (lb)
9oz
10oz
11oz
12oz (1lb)
13oz
14oz
15oz
16oz (1lb)
24oz (1lb)
32oz (2lb)
30ml
60ml
100ml
125ml
150ml
190ml
250ml
300ml
500ml
600ml
1000ml (1L)
1 fl oz
2 fl oz
3 fl oz
4 fl oz
5 fl oz ( pint / 1 gill)
6 fl oz
8 fl oz
10 fl oz ( fl oz)
16 fl oz
20 fl oz (1 pint)
1 pints
Common Measures
Metric
Imperial
1 cup
1 tablespoon (tbsp)
1 teaspoon (tsp)
250ml
20ml
5ml
8 fl oz
0.68 fl oz
0.17 fl oz
Oven Temperatures
Electric
Degrees Celsius
Fan Forced
Degrees Celsius
Degrees
Fahrenheit
Gas
Mark
Description
110
120/130
140
150
160/170
180
190
200
220
230
240
90
100/110
120
130
140/150
160
170
180
200
210
220
225
250
275
300
325
350
375
400
425
450
475
1
2
3
4
5
6
7
8
9
Very slow
Very slow
Slow
Slow
Moderate
Moderate
Moderately hot
Moderately hot
Hot
Hot
Very hot
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REC
Cracker Topping
avocado
25g tuna in springwater
1 tsp. low fat cottage cheese
3 ryvitas
Breakfast
Raspberry chia breakfast pudding with LSA

and coconut
1. Combine all ingredients
2 Tbsp
chia seeds
2. Spread
on Ryvita crackers
cup almond milk
3. Include lemon juice and/or garlic for extra flavour if desired
cup raspberries
1 Tbsp LSA
1 Tbsp desiccated coconut
Chicken
1. Tandoori
Mix chia
seeds and almond milk together in a bowl
breasts
2 chicken
or glass
jar. Refrigerate overnight to thicken.
1 egg
2.
Remove from fridge when the chia seeds have
Mixed herbs paprika, coriander, cumin, ground ginger, cinnamon,

gelled and top with raspberries, LSA and coconut to
pepper
cayenne
serve.
Vegetables of preference
1. Slice chicken breasts in half on the long edge, then in half again to
make 8 portions
2. Mix eggs and herbs with a fork
3. Dip chicken portions in egg mixture then smother in spices
Blueberry overnight oats
4. Place on tray and cook in oven at 180 for 10 minutes on either side
(oroats
until meat is white)
1/3 cup
1 Tbsp
chia with
seeds
5. Serve
preferred vegetables and tbsp. organic yoghurt
1 cup almond milk
1 tsp stevia
1/3 cup blueberries
Kanga Rolls
2 Mountain Bread rye wraps
1.
In a bowl, mix together the oats and chia seeds with
kangaroo
mince
250gstevia.
Whisk
in the almond milk, cover and
of preference,
Vegetables
refrigerate
overnight. chopped
2 egg whites
2.
Top with blueberries before serving.
1.
2.
3.
4.
Place ingredients approximately down rye wrap

Use egg whites to paste over wrap joins
Fold two long edges in, then roll the bottom edge up
Using beaten eggs, coat outside of the wraps to secure contents of
the roll
5. Place in oven at 180 for 15 minutes
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Cracker Topping
avocado
3 ryvitas
Breakfast
Vegetable and cannellini bean stuffed

field mushrooms
1 large
field mushroom
2. Spread
on Ryvita crackers
1 tsp olive oil
brown onion, finely diced
small tomato, diced
capsicum, diced
small zucchini, diced
Tandoori
100g
cannedChicken
cannellini beans, rinsed and drained
2 chicken
breasts
Cracked
black
pepper
tsp
dried
oregano
1 egg
1.
Preheat a grill pan to medium-high heat. Remove
cayenne
stalkpepper
from mushroom and grill until tender.
2.
Meanwhile in a small saucepan, heat oil and add

onion, sauting until softened. Add the tomato,
1. Slice
chicken breasts in half on the long edge, then in half again to

capsicum and zucchini, cooking for 1-2 minutes
make
8 portions

before
adding the cannellini beans and warming
through.
3.

Season with pepper and oregano, serve.
(or until meat is white)
5. Serve with preferred vegetables and tbsp. organic yoghurt
Kanga Rolls
250g kangaroo mince
Vegetables of preference, chopped
2 egg whites
1.
2.
3.
4.

the roll
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REC
Breakfast
Cracker Topping
avocado
3 ryvitas
Tofu scramble breakfast burrito

100g
tofu
1. Combine
all ingredients
2 green
onions,
2. Spread on sliced
Ryvita crackers
1 cup baby spinach
3. Include
lemon juice and/or garlic for extra flavour if desired
cup
sliced mushrooms
1 rye mountain bread wrap
1 tsp coconut oil
tsp turmeric
Tandoori
Chicken
Cracked
black
pepper
2 chicken breasts
1. 1 eggPreheat a saucepan over medium-high heat. Saut

mushrooms for 1 minute, drain tofu and add to the
Mixed
herbs
paprika,and
coriander,
ground

pan
with turmeric
pepper. cumin,
Break the
tofu upginger,
with cinnamon,
cayenne
yourpepper
fork and stir.
2.
Add green onions and baby spinach, stir until just

wilted. Serve scrambled tofu in a mountain bread
wrap.
make 8 portions
3. Dip
chicken
portions
in eggquinoa
mixture then smother in spices
Cacao
and
raspberry
breakfast
cup quinoa, rinsed and drained
1 cup almond milk
5. Serve
1 tsp
stevia with preferred vegetables and tbsp. organic yoghurt
2 tsp raw cacao powder
1/3 cup raspberries
Kanga Rolls
1. 2 Mountain
Over high
heat
a saucepan, bring almond milk
Bread
ryeinwraps

up to the boil and add quinoa. Stir and cover, reducing
250g kangaroo mince

heat to a low simmer until of the milk has been
Vegetables
of preference, chopped
absorbed.
2 egg whites
2.
Stir in the sugar and cacao, cooking uncovered until

the milk has absorbed and quinoa softened. Serve
1. Place ingredients approximately down rye wrap

with raspberries.
2. Use egg whites to paste over wrap joins

3. Fold two long edges in, then roll the bottom edge up
4. Using beaten eggs, coat outside of the wraps to secure contents of
the roll
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REC
Cracker Topping
avocado
3 ryvitas
Breakfast
Dukkah sweet potato and spinach stack

1 small
sweet potato,
sliced into 1.5cm rounds
1. Combine
all ingredients
2 cups
baby spinach
2. Spread
on Ryvita crackers
1 tsp coconut oil, melted
3. Include
cup
almonds
1 tsp sesame seeds
tsp cumin
tsp coriander
Tandoori Chicken
1. 2 chicken
Preheat
oven to 180C. Place sweet potato in a small
breasts
1 eggbaking dish with coconut oil. Bake for 15 minutes

or until tender.
pepper in a food processor, place almonds,
2. cayenne
Meanwhile,
Vegetables
cumin of
and
coriander. Blitz together and add
preference

sesame seeds. Set aside.
breasts in saut
half onspinach.
the longWhen
edge,wilted,
then in half again to
3. 1. Slice
In achicken
small saucepan,
make
8 portions

remove
from heat. To serve, layer sweet potato with
2. Mix
dukkah
untila all
ingredients are used to
eggs and
and spinach
herbs with
fork

form a stack.

(or untilbaked
meat is
white)
Homemade
beans
with wilted spinach
and
rye
bread
100g canned mixed beans, rinsed and drained
brown onion, finely diced
cup
canned
Kanga
Rolls chopped tomatoes or tomato passata
1 cup baby spinach leaves
2 Mountain
Bread rye wraps
cup
parsley leaves
250g
kangaroo
mince
1 tsp
olive
oil
Cracked
black of
pepper
Vegetables
preference, chopped
1 slice
rye
bread
2 egg whites
1.
Heat oil in a small saucepan and add onion. Saut
1.
Place
approximately
down
rye tomato
wrap

untilingredients
the onion softens
. Add the mixed
beans,
2. Use
and
pepper.
forover
5 minutes
until tomatoes
egg
whitesSimer
to paste
wrap joins

reduce slightly. Add the baby spinach and parsley.
beaten
coat outside
of the wraps to secure contents of
2. 4. Using
Serve
beanseggs,
with toasted
rye bread.
the roll
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REC
Cracker Topping
avocado
3 ryvitas
Lunch
Roasted beetroot salad with chickpeas,

1. Combine
all ingredients
pumpkin
and rocket
2. Spread on Ryvita crackers
1 small
beetroot
3. Include
cup cherry tomatoes, halved
cup pumpkin, cut into cubes
100g canned chickpeas, rinsed and drained
1 cup rocket leaves
Tandoori
1 tsp
olive oilChicken
2 chicken
2 Tbsp
lemonbreasts
juice
2 sprigs
1 egg fresh thyme
1.
Preheat oven to 180C. Wrap beetroot in foil
cayenne

and pepper
roast for approximately 40 minutes or until
preference
Vegetables
tender. of
Allow
to cool before peeling and cutting into
wedges.
2.
Meanwhile, place pumpkin in a small roasting dish
make
portions

with8thyme
and cook in oven for 20 minutes or until
tender.
3.
In a small jug, combine olive oil with lemon juice

and set aside.

4. 5. Serve
Place
chickpeas
a bowl with
rocket,
cherryyoghurt
with
preferredinvegetables
and tbsp.
organic

tomatoes, beetroot and pumpkin. Toss together

with lemon dressing to serve.
Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
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REC
Cracker Topping
avocado
3 ryvitas
Lunch
Brown rice and seed salad
1/32.cup
brownon
rice
Spread
Ryvita crackers
2 Tbsp
pumpkin
seeds
3. Include lemon
juice and/or garlic for extra flavour if desired
1 tsp sesame seeds
1 tsp flax seeds
red capsicum, sliced
cup sliced parsley
Tandoori
Chicken
2 Tbsp
lime juice
2 chicken
2 tsp
olive oilbreasts
zucchini,
1 egg sliced
1 Lebanese
or finger
eggplant
Mixed herbs
paprika,
coriander, cumin, ground ginger, cinnamon,
pepper
1. cayenne
Prepare
brown rice according to packet instructions
preference
Vegetables
and setof
aside
in a bowl.
2.
1.

2.
3.

Meanwhile, heat 1 tsp oil in a saucepan and add

Slice
eggplant, cooking until tender. Add zucchini and
make
8 portions
capsicum,
cooking for 1 minute or until just
Mix
eggs and
herbs with
a fork from heat and add
softened.
Remove
vegetables
to chicken
the cooked
rice along
the chopped
parsleyin spices
Dip
portions
in eggwith
mixture
then smother
and seeds.
is white)
3. (orInuntil
a jar,meat
combine
lime juice with the remaining olive
with
preferred
tbsp.
organictoyoghurt
5. Serve
oil and
pour
over thevegetables
rice salad, and
tossing
together

combine the ingredients and serve.
Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
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REC
Lunch
Cracker Topping
avocado
3 ryvitas
Mexican lettuce tacos
100g
canned on
black
beans,
rinsed and drained
2. Spread
Ryvita
crackers
125g
can cornlemon
kernels,
drained
3. Include
juice
and/or garlic for extra flavour if desired
red onion, finely diced
red capsicum, finely diced
cup coriander leaves, finely sliced
avocado, sliced
Tandoori
Chicken
Iceberg
lettuce
2 chicken breasts
1. 1 eggCombine black beans, corn, onion, capsicum and
Mixed
coriander
a bowl. cumin, ground ginger, cinnamon,
herbs together
paprika, in
coriander,
pepper
2. cayenne
Spoon
filling into the centre of each lettuce leaf,
preference
Vegetables
folding of
over
to enclose the filling and serve.
make 8 portions
2. Mix
andcubes
herbs with a fork
100g
tofu,eggs
cut into
1 cup
broccoli
florets
3. Dip
chicken
portions in egg mixture then smother in spices
cup
snow
peas,
diagonally
4. Place on traysliced
and cook
in oven at 180 for 10 minutes on either side
capsicum, sliced
cup blanched almonds
5. Serve
with
preferred vegetables and tbsp. organic yoghurt
1 clove
garlic,
crushed
Broccoli and tofu stir fry
1 red chilli, deseeded, finely sliced

1 tsp coconut oil
1 Tbsp tamari
Kangablack
Rolls pepper
Cracked
1.
Place tofu on a plate lined with paper towel and
250g kangaroo mince

cover with a second piece of paper towel to absorb
Vegetables
of Allow
preference,
chopped

moisture.
to sit for
5-10 minutes.
2 egg whites
2.
Heat oil in a wok or frying pan, add tofu, frying until

lightly golden. Transfer tofu to a bowl and add chilli
1. Place ingredients approximately down rye wrap

and garlic, cooking until fragrant and add broccoli,
eggpeas
whites
paste over
wrap
joins
2. Use
snow
andtocapsicum
and
almonds.
3. 4. Using
Cookbeaten
for 1-2eggs,
minutes
tofu back
to
coat before
outsideadding
of the wraps
to secure
contents of

the pan along with tamari. Stir until combined and
the roll
serve.
S
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REC
Lunch
Cracker Topping
avocado
3 ryvitas
Quinoa, chickpea and carrot salad
100g
canned on
chickpeas,
rinsed and drained
2. Spread
Ryvita crackers
1/33.cup
quinoa,
rinsed
andand/or
drainedgarlic for extra flavour if desired
Include
lemon
juice
1 carrot, grated
1 clove garlic
cup parsley leaves
basil leaves, torn
Tandoori
tsp
cumin Chicken
2 chicken
1 tsp
olive oilbreasts
1 egg
1. Mixed
Heat
oil inpaprika,
a saucepan
and add
garlic
and cumin.
herbs
coriander,
cumin,
ground
ginger, cinnamon,

Cook for 30 seconds or until aromatic. Add quinoa
cayenne
with pepper
2/3 cup water. Bring to the boil before
of heat
preference
Vegetables
reducing
to low. Cover and simmer for about

12 minutes or until quinoa is tender.
Place the quinoa in a bowl with chickpeas, carrot,
make
8 portions
parsley
and basil. Serve with steamed broccolini.
Mixed bean salad
5. Serve
preferred
vegetables
and blanched
tbsp. organic yoghurt
1 cup
greenwith
beans,
sliced into
4cm pieces,
2.

cup cherry tomatoes, quartered

1/3 cup broad beans, blanched
1 tsp olive oil
Juice
of half
a lemon
Kanga
Rolls
Cracked
black
2 Mountain pepper
Bread rye wraps
1. 250gInkangaroo
a bowl mince
combine mixed beans, green beans,
of preference,
chopped
Vegetables
tomatoes
and broadbeans.
2 egg whites
2.
In a small jar, combine olive oil with lemon juice

and pepper. Stir to combine and pour over salad,
ingredients
approximately
1. Place
mixing
together well
and serve. down rye wrap

the roll
S
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REC
Cracker Topping
avocado
3 ryvitas
Lunch
Baby spinach, pumpkin and walnut salad

1. pomegranate
Combine all ingredients
with
1 large
handful
babyjuice
spinach
leaves
3. Include
lemon
and/or
garlic for extra flavour if desired
cup pomegranate seeds
1 cup pumpkin, cut into 2cm cubes
cup chopped walnuts
1 tsp olive oil
Tandoori
Juice
of half Chicken
a lemon
2 chicken breasts
1. 1 eggPreheat oven to 180C. Place pumpkin in a small
Mixed
baking
and cook
for 15-20
minutes
or ginger,
until cinnamon,
herbsdish
paprika,
coriander,
cumin,
ground
tender.
cayenne pepper
of preference
2. Vegetables
Wash spinach
leaves and place in a bowl along

with walnuts and pomegranate.
3.
In a small jar, combine olive oil with lemon juice.
make
8 portions

Assemble
salad by combining pumpkin, spinach,
eggs and herbs
withand
a fork
2. Mix
pomegranate,
walnuts
dressing to serve.

Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
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REC
Dinner
Cracker Topping
avocado
3 ryvitas
Vegetable and lentil soup
1 stick
celery,on
sliced
2. Spread
Ryvita crackers
100g
canned
red
lentils,
rinsed
andgarlic
drained
3. Include lemon
juice
and/or
for extra flavour if desired
1 small carrot, sliced
1 small tomato, diced
2 cups vegetable stock
small onion, diced
Tandoori
1 tsp
olive oilChicken
2 chicken
1 tsp
ground breasts
cumin
1 tsp
ground coriander
1 egg
1 cup
spinach
coarsely
shredded
Mixed
herbsleaves,
paprika,
coriander,
cumin, ground ginger, cinnamon,
cup parsley leaves
cayenne pepper
1. Vegetables
Heat oilofinpreference
a saucepan and add onion, celery, carrot

and spices cooking until softened and fragrant. Add

stock and bring to the boil before reducing the heat
1. Slice

to a simmer and adding toma to and lentils.
make 8 portions
eggs and
herbsfor
with
fork before adding the
2. 2. Mix
Simmer
the soup
10 aminutes
3. Dip
spinach
and
parsley,inallow
wilt and
serve.
chicken
portions
egg to
mixture
then
smother in spices


*Note: If soup is too thick, add extra water as
(or
until meat is white)
needed.
Mexican quinoa salad

1/3Kanga
cup quinoa,
Rolls rinsed and drained
100g
black
beans,
rinsed
and drained
2 Mountain
Bread
rye wraps
cup cherry tomatoes, quartered
250g
mince
125g
cankangaroo
corn kernels,
drained
Vegetables
preference,
2 green
onions,offinely
sliced chopped
avocado,
diced
2 egg whites
cup coriander leaves
ingredients
approximately
downinstructions.
rye wrap
1. 1. Place
Cook
quinoa according
to packet
eggtowhites
to paste
over
wrap
joins
2. Use
Allow
cool and
transfer
to a
bowl.
2.
Combine beans, tomatoes, corn, coriander, o n i o n
4. Using
beaten eggs, coat outside of the wraps to secure contents of

and avocado with quinoa, serve.
the roll
S
E
P
I
REC
Dinner
Cracker Topping
avocado
3 ryvitas
Pumpkin, rocket mushroom salad
2 flat
mushrooms,
slicedcrackers
2. Spread
on Ryvita
150g
pumpkin,lemon
cut into
wedges
3. Include
juice
1 handful rocket leaves, washed
cup chopped walnuts
2 Tbsp lemon juice
tsp cumin
Tandoori
1 tsp
olive oilChicken
2 chicken breasts
1. 1 eggPlace pumpkin in a microwave-safe dish and
Mixed
microwave
for 4 minutes
or until
tender.
herbs paprika,
coriander,
cumin,
ground ginger, cinnamon,
2. cayenne
Heatpepper
a grill plate to high heat. Cook mushroom
of preference
Vegetables
slices until
softened and transfer to a bowl.
3.
1.

2.
3.
Transfer cooked pumpkin to the grill plate, sprinkle

Slice
with cumin and cook until golden. Remove from
make
portions
heat8 and
combine with the cooked mushrooms,
Mix
eggsand
andwalnuts.
herbs with
a fork
rocket
Dress
salad with lemon juice
and
olive oilportions
while warm
andmixture
serve. then smother in spices
Dip
chicken
in egg
Chickpea, vegetable and quinoa salad
1/3 cup quinoa, rinsed
125g can chickpeas, rinsed and drained
red onion, finely sliced
Rollsbasil leaves, torn
1/3Kanga
cup fresh
1 small
sweet potato,
peeled
and cubed
2 Mountain
Bread rye
wraps
1 small
tomato,
diced
250g kangaroo mince
preference,
1. Vegetables
Preheatofoven
to 180C chopped
and roast sweet potato for 20
whitesor until tender.
2 eggminutes
2.
Cook quinoa according to packet instructions and
1. Place
ingredients approximately down rye wrap

set aside to cool.

long combine
edges in, chickpeas,
then roll thered
bottom
3. 3. Fold
In two
a bowl,
onion,edge
basilup
4. Using
and beaten
tomato eggs,
with coat
the outside
cooked of
sweet
potato
the wraps toand
secure contents of

quinoa. Serve with lemon wedges.
the roll
S
E
P
I
REC
Dinner
Cracker Topping
avocado
3 ryvitas
Eggplant, lentil and tomato stack
1 small
eggplant,
slicedcrackers
in rounds
2. Spread
on Ryvita
1 cup
crushedlemon
tomatoes
3. Include
juice and/or garlic for extra flavour if desired
100g canned brown lentils, rinsed and drained
cup parsley leaves, chopped
1 clove garlic, crushed
tsp paprika
Tandoori
tsp
cumin Chicken
2 chicken
1 tsp
olive oilbreasts
1 egg
1. Mixed
Preheat
plate tocoriander,
a high heat
and cook
eggplant
cinnamon,
herbs grill
paprika,
cumin,
ground
ginger,

slices until softened.
cayenne pepper
preference
2. Vegetables
Heat oilof in
a saucepan and add garlic, paprika

and cumin. Stir and add the tomatoes and lentils.

Allow to cook for 10-15 minutes until the lentils and
1. Slice

tomato mixture thickens. Add the parsley and stir,
make
8 portions

remove
from the heat.

3. 3. Dip
Assemble
a platethen
layered
with in spices
chicken eggplant
portions slices
in eggon
mixture
smother

the tomato and lentil mixture. Serve with salad.
(or untiland
meat
is white)
Mushroom
broccoli
stir fry
cup sliced mushrooms
1 cup broccoli florets
cup capsicum, sliced
1/3Kanga
cup snow
Rollspeas
bunch chinese broccoli or bok choy
small red onion cut into thin wedges
250gpiece
kangaroo
1.5cm
ginger,mince
grated
1 clove
garlic, crushed
Vegetables
of preference, chopped
1 tsp
tamari
2 egg whites
1 tsp coconut oil
1 tsp sesame seeds
1.
1. 2.
3.

4.

Heat
in a to
wok
or over
fryingwrap
pan.joins
Add garlic and
Use
eggoilwhites
paste
ginger.
fryedges
for 30 seconds
add bottom
the vegetables,
Fold
twoStir
long
in, then and
roll the
edge up
cooking for 2 minutes. Add tamari and sesame
Using
beaten
outside
the wraps
to secure contents of
seeds,
cookeggs,
for 1coat
minute
untilof sauce
is heated
the
roll and serve.

through
S
E
P
I
REC
Dinner
Cracker Topping
avocado
3 ryvitas
Pumpkin and chickpea curry with cauliflower rice
1. Combine
1 tsp
coconut oilall ingredients
brown
onion,
2. Spread
onfinely
Ryvitadiced
crackers
1 cup
pumpkin
cut
into
2cm
cubesgarlic for extra flavour if desired
3. Include lemon juice and/or
cup coconut milk
125g can chickpeas, rinsed and drained
1 handful spinach leaves
cup coriander leaves
Tandoori Chicken
Pinch dried chilli flakes
2 chicken
1 tsp
cumin breasts
1 tsp
turmeric
1 egg
head
cauliflower
Mixedofherbs
paprika, coriander, cumin, ground ginger, cinnamon,
cayenne pepper
1.
Heat oil in a saucepan and add onion, pumpkin,
preference
Vegetables
cumin, of
turmeric
and chilli. Cook for 5 minutes or

until the onion is translucent.
2.
Stir in the chickpeas, cup water and coconut
make

milk.8 portions
Reduce heat to medium-low and simmer
2.
Mix
eggs
and herbs
with a fork

until pumpkin
is tender.
Stir in spinach leaves
3. Dip
and
allow to
wilt.
chicken
portions
in egg mixture then smother in spices
3.
Meanwhile break cauliflower into florets and
(orwash.
until meat
white)

Drainisthoroughly
and pat dry with paper
with Place
preferred
vegetables
tbsp.processor
organic yoghurt
5. Serve
towel.
cauliflower
in and
a food

and blend until it resembles rice.
4.
Steam cauliflower rice by adding 1-2 Tbsp of
Kanga
water
Rollsto a saucepan over medium heat and c o v e r
2 Mountain
for about
2 minutes
or until cauliflower is tender.
Bread
rye wraps

Serve pumpkin and chickpea curry on a bed of
250gcauliflower
kangaroo rice
mince

and top with fresh coriander.

2 egg whites
1.
2.
3.
4.

the roll
S
E
P
I
REC
Cracker Topping
avocado
3 ryvitas
Snacks
Veggie quinoa patties

1. Combine
all ingredients
Makes
approximately
12 patties
cup
cookedlemon
quinoajuice and/or garlic for extra flavour if desired
3. Include
2 tablespoons ground flaxseed + 6 tablespoons water
1 cup finely chopped kale
cup quinoa flour
cup grated sweet potato
Tandoori
Chicken
1 small
zucchini,
grated
2 chicken
breasts
cup
fresh mint
leaves, finely chopped
cup
fresh coriander leaves, finely chopped
1 egg
onion,
Mixed finely
herbsdiced
1 Tbsp tahini
cayenne
1 pinch
driedpepper
chilli flakes
1.

Preheat oven to 180C. Line a large baking tray with

baking paper.
portions
2. make
Mix 8the
ground flax seeds with water in a small
eggs
andset
herbs
with
fork
2. Mix
bowl
and
aside
fora approximately
5 minutes
3. Dip
to chicken
thicken. portions in egg mixture then smother in spices
3.
Combine all ingredients together in a large
(or
until meat
is white)

bowl,
including
the flaxseed mixture and the
withquinoa.
preferred
tbsp. organic
5. Serve
cooked
Stirvegetables
well until and
the mixture
comesyoghurt
together.
4.
Shape mixture into -cup patties with wet hands.
Kanga
Pack
Rollstightly so they hold together and place on
2 Mountain
baking tray.
Bread rye wraps
kangaroo
5. 250gBake
for 15mince
minutes, then carefully flip cakes, and
preference,
choppeduntil golden and firm,
Vegetables
bake forofanother
8-10 minutes
serve.
2 egg whites

*Note: You may store leftovers in a container in the
ingredients
down rye wrap
1. Place
fridge
for up to 4approximately
days

the roll
S
E
P
I
REC
Cracker Topping
avocado
3 ryvitas
Snacks
Satay tempeh
100g
tempeh on Ryvita crackers
2. Spread
1 Tbsp
naturallemon
peanutjuice
butter
3. Include
1 tsp coconut oil
1.

Heat coconut oil in a small frypan and cook tempeh

until golden.
Tandoori Chicken
breasts butter to the tempeh and coat well.
2. 2 chicken
Add peanut
Serve.
1 egg
cayenne pepper
Veggie tofu skewers
100g tofu, cut into evenly sized cubes
1 small
zucchini,
sliced
1. Slice
chicken
breasts in half on the long edge, then in half again to
1 small capsicum, sliced
make 8 portions
4 button mushrooms
Skewers

1. 4. Place
Preheat
a BBQ
or grillinplate
heat. on either side
on tray
and cook
ovento
at medium-high
180 for 10 minutes
2.
Thread tofu and vegetables on to skewers and grill
5.
Serve
preferred

until with
golden.
Serve. vegetables and tbsp. organic yoghurt
Kanga
Rolls
Melon
kiwi
smoothie
1 kiwi fruit
250g rockmelon
kangaroo mince
2 slices
Vegetables
preference, chopped
250ml
coconutof
water
3 mint
leaves
2 egg
whites
1 scoop vanilla protein powder
1 tsp chia seeds
1. Place
ingredients
cup
crushed
ice cubesapproximately down rye wrap
1. 3. Fold
Place
ingredients
a blender
blend
untilup
twoall
long
edges in,inthen
roll the and
bottom
edge

smooth. Serve immediately.

the roll
S
E
P
I
REC
Snacks
Cracker Topping
avocado
3 ryvitas
Trail mix
1. Combine
Makes
8 serves all ingredients
cup almonds
cup brazil nuts
cup walnuts
cup pumpkin seeds
cup coconut flakes
Tandoori Chicken
breasts
1. 2 chicken
Combine
all ingredients in a jar or airtight container.
1 egg
2.
Serve cup portion alone as a snack or may be

used as a topping for meals. Store leftovers in an
pepper
cayenne
airtight
container.
make 8 portions
Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
S
E
P
I
REC
Desserts
Cracker Topping
avocado
3 ryvitas
While these clean eating desserts are a good option in comparison with nutrient poor, energy
dense alternatives, your 3rd snack of the day
or dessertall
is ingredients
only optional. If youre not hungry,
1. Combine
you can skip this meal altogether.

Raw berry crumble
Tandoori Chicken
cup
mixed breasts
berries
2 chicken
(blueberries, raspberries, strawberries)
1 egg
2 Tbsp chopped almonds
Mixed
herbs hazelnuts
1 Tbsp
chopped
1 Tbsp
LSA pepper
cayenne
1 tsp
coconut
Vegetablesoil
of preference
1 Tsp desiccated coconut
chicken
breasts
in half
thea long
edge,
1. 1. Slice
Preheat
oven
to 180C
andon
line
baking
traythen
within half again to

baking
paper.
make
8 portions
In a bowl, combine almonds, hazelnuts, LSA,
Dip
chickenand
portions
in egg
then hands,
smotherinin spices
coconut
coconut
oil. mixture
Using your
Place
on traythe
andoilcook
oven
180 for 10Transfer
minutes on either side
corporate
intointhe
nutat mixture.
mixture
to
the
prepared
baking
tray
and
bake
for
approximately 10 minutes or until golden. Place
Serve with preferred vegetables and tbsp. organic yoghurt
2.
3.
4.

5.

crumble mixture on top of berries to serve.
Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
S
E
P
I
REC
Desserts
Cracker Topping
avocado
3 ryvitas
Apple and walnut pie

1 apple,
peeled,
cored and
sliced
2. Spread
on Ryvita
crackers
2 Tbsp
chopped
walnuts
1 tsp cinnamon
1 tsp stevia
1 tsp grated lemon zest
1 Tbsp lemon juice
Tandoori Chicken
1 rye mountain bread wrap
2 chicken breasts
1. 1 eggIn a saucepan over medium heat, simmer
Mixed
apples
walnuts,
cinnamon,
stevia,
lemon
herbswith
paprika,
coriander,
cumin,
ground
ginger, cinnamon,

zest, lemon juice and a dash of water. Cook
cayenne
pepper

until apples have softened.
2.
Place apple filling on one end of the mountain
1. Slice
bread
wrap.breasts
Fold over
into on
a triangle.
a in half again to
chicken
in half
the longPlace
edge,inthen

sandwich press and cook until mountain bread
make
8 portions

is crisp
and lightly golden, serve.
2.
Mix
eggs
and herbs with a fork


Kanga Rolls
250g kangaroo mince
2 egg whites
1.
2.
3.
4.

the roll
S
E
P
I
REC
Cracker Topping
avocado
3 ryvitas
Desserts
Raw matcha green tea ice cream

1. Combine
Makes
4 servesall ingredients
1x 3.
400ml
can lemon
full-fat coconut
milk garlic for extra flavour if desired
Include
juice and/or
1 cup unsweetened almond milk
2 Tbsp matcha green tea powder
5 medjool dates, pitted
Tandoori Chicken
1. 2 chicken
Placebreasts
coconut milk, almond milk, dates, protein
1 eggpowder and matcha powder in a blender and blend
Mixed
until
smooth
and well
combined.
herbs
paprika,
coriander,
cumin, ground ginger, cinnamon,
pepper
2. cayenne
Transfer
mixture to a mixing bowl and chill in freezer
of preference
Vegetables
for approximately
1 hour. When the mixture is cold,

transfer to a pre-chilled icecream maker and churn

until it reaches a smooth ice cream consistency.
8 portions
3. make
Once
the mixture has finished churning,
eggs
and herbs with
fork to a freezer-safe
2. Mix
serve
immediately
or atransfer
3. Dip
container
creaminbest
within
1 week).
chicken(ice
portions
eggused
mixture
then
smother in spices
4.
Serve ice cream on its own or top with shaved
(or
until meat
is white) almonds.

coconut
flakes/chopped

If you do not have an ice cream maker, you can

simply pour the chilled matcha mixture into

a freezer-safe container and whisk every
Kanga
30Rolls
minutes to aerate until frozen.

This ice cream will freeze and set quite hard, simply
kangaroofrom
mincefreezer and allow to sit for
250gremove
of preference,
chopped
Vegetables
approximately
10 minutes
before scooping out a
2 eggportion
whitesto serve.
1.
2.
3.
4.

the roll
S
E
P
I
REC
Desserts
Cracker Topping
avocado
3 ryvitas
Pineapple whip
fresh
pineapple,
chopped
and frozen
2. Spread
on Ryvita
crackers
cup
almondlemon
milk juice and/or garlic for extra flavour if desired
3. Include
1. Place all ingredients in a blender or food

processor and blend until well combined.
Tandoori Chicken
2. 2 chicken
Servebreasts
immediately with optional lime zest or mint.
1 egg
cayenne pepper
Strawberry
coconut
mousse
Vegetables
of preference
165ml can coconut milk
1. Slice
1 tsp
steviachicken breasts in half on the long edge, then in half again to
4 strawberries
make 8 portions
1 scoop
or strawberry
protein
2. Mixvanilla
eggs and
herbs with
a forkpowder
chicken portions
egg
mixtureuntil
thenchilled.
smother in spices
1. 3. Dip
Refrigerate
coconut in
milk
overnight
2. (orInuntil
a meat
blender
or food processer, blend the
is white)

strawberries with stevia until smooth. Add the

protein powder with 1 Tbsp water and blend

together until combined with the strawberries.
3. Scoop
out
the
chilled,
solid
coconut
Kanga
Rolls

(leaving behind the remaining liquid at the bottom)
Bread rye
2 Mountain
and whisk
untilwraps
light and aerated using
250gelectric
beaters.
kangaroo
mince Gently fold in the strawberry
Vegetables
mixtureofand
place in chopped
a serving glass. Chill in the
preference,

fridge for 2-3 hours before serving.
2 egg whites
1.
2.
3.
4.

the roll
S
E
P
I
REC
Desserts
Cracker Topping
avocado
3 ryvitas
Cacao and brown rice pudding
1/32.cup
brownon
rice,
Spread
Ryvita crackers
cooked
according
to packet
instructions
3. Include lemon
juice and/or
garlic for extra flavour if desired
1 cup unsweetened almond milk
1 Tbsp raw cacao powder
2 tsp stevia
cup water
Tandoori
Chicken
1 Tbsp
walnuts,
chopped
2 chicken
1 Tbsp
LSA breasts
cup
berries (optional)
1 egg
1. Combine milk, rice, water and stevia in a saucepan

cayenne
and
bring topepper
the boil. Reduce heat to a simmer, stirring
Vegetablesforof15
preference
occasionally
20 minutes (you can add extra water if
the mixture becomes too thick).
2. Stir in the cacao powder and mix well to combine.

make
8 portions
Remove
from
heat, place the rice pudding in a serving dish
2. top
Mixwith
eggsLSA,
and walnuts
herbs with
and
(anda fork
berries if desired) before
serving.
Choc-orange
chia
moussevegetables and tbsp. organic yoghurt
5. Serve with
preferred
165ml can coconut cream
1 Tbsp raw cacao powder
1 scoop
protein powder
Kangachocolate
Rolls
1 tsp stevia
Zest of an orange
250gchia
kangaroo
1 Tbsp
seeds mince
1. 2 eggPlace
all of the ingredients in a mixing bowl. Whisk
whites

together until well combined and smooth and place

mixture in a serving glass.
1.
2. 2.
3.
4.

Chill
the fridge
until
mousse
has firmed for
Use
egginwhites
to paste
over
wrap joins
approximately
3hrs before
Fold
two long edges
in, thenserving.
roll the bottom edge up
the roll

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s

VEGAN MEAL PLAN

STOP dreaming, START achieving!

Clean Eating Vegan Foods

Vegan/Dairy free protein powder

cup trail mix

100g fish cooked

100g fish cooked

cup berries and

Sliced apple & 1

Sliced apple & 1

cup berries and

100g lean beef

100g lean beef

100g lean beef

2-3 protein balls/

2-3 protein balls/

2-3 protein balls/

2-3 protein balls/

Raspberry chia breakfast pudding with LSA

1. Combine all ingredients

Top with blueberries before serving.

Place ingredients approximately down rye wrap

Vegetable and cannellini bean stuffed

1. Combine all ingredients

Mixed herbs paprika, coriander, cumin, ground ginger, cinnamon,

3. Dip chicken portions in egg mixture then smother in spices

Place ingredients approximately down rye wrap

Tofu scramble breakfast burrito

1. 1 eggPreheat a saucepan over medium-high heat. Saut

2. Use egg whites to paste over wrap joins

Dukkah sweet potato and spinach stack

sesame seeds. Set aside.

3. Dip chicken portions in egg mixture then smother in spices

Roasted beetroot salad with chickpeas,

2. Spread on Ryvita crackers

Mixed herbs paprika, coriander, cumin, ground ginger, cinnamon,

3. Dip chicken portions in egg mixture then smother in spices

(or until meat is white)

tomatoes, beetroot and pumpkin. Toss together

Place ingredients approximately down rye wrap

Brown rice and seed salad

1. Combine all ingredients

Meanwhile, heat 1 tsp oil in a saucepan and add

combine the ingredients and serve.

Place ingredients approximately down rye wrap

1. Combine all ingredients

1 red chilli, deseeded, finely sliced

2 Mountain Bread rye wraps

5. Place in oven at 180 for 15 minutes

1. Combine all ingredients

cup cherry tomatoes, quartered

2. Use egg whites to paste over wrap joins

Baby spinach, pumpkin and walnut salad

2. Spread on Ryvita crackers

with walnuts and pomegranate.

3. Dip chicken portions in egg mixture then smother in spices

Place ingredients approximately down rye wrap

1. Combine all ingredients

Mexican quinoa salad

1. Combine all ingredients

Transfer cooked pumpkin to the grill plate, sprinkle

2. Use egg whites to paste over wrap joins