Weeknight-Friendly Lacto-ovo vegetarian Training Week Plan

Day 1

breakfast Protein Overnight Oats

• Blueberries, 90 g
• Chia seeds, 18 g
• Fortified soy milk, 260 ml
• Greek yogurt plain, 140 g
• Rolled oats, 70 g

1. Mix oats, soy milk, and chia. Refrigerate overnight.
2. Top with blueberries before serving.
3. Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

• Cooked lentils, 190 g
• Quinoa cooked, 170 g
• Spinach, 80 g
• Tahini, 18 g

1. Layer quinoa, lentils, and greens in a bowl.
2. Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

• Bell peppers, 120 g
• Broccoli, 150 g
• Brown rice cooked, 210 g
• Firm tofu, 190 g

1. Pan-sear tofu until lightly golden.
2. Serve with rice and sauteed vegetables.

Day 2

breakfast Tofu Scramble Breakfast Plate

• Egg, 130 g
• Firm tofu, 170 g
• Tomatoes, 120 g
• Whole grain bread, 80 g

1. Cook crumbled tofu with spices.
2. Serve with toast and sliced tomatoes.
3. For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

• Avocado, 70 g
• Bell peppers, 140 g
• Black beans, 200 g
• Brown rice cooked, 180 g

1. Warm beans and rice.
2. Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

• Carrots, 100 g
• Kale, 120 g
• Tomatoes, 160 g
• White beans, 220 g

1. Simmer vegetables until tender.
2. Add beans and kale and cook until warmed through.

Day 3

breakfast Berry Flax Oat Bowl

• Fortified oat milk, 260 ml
• Ground flaxseed, 16 g
• Rolled oats, 75 g
• Strawberries, 100 g

1. Cook oats with oat milk.
2. Top with flax and strawberries.

lunch Tempeh Soba Salad

• Bell peppers, 120 g
• Edamame, 120 g
• Soba noodles, 210 g
• Tempeh, 180 g

1. Cook soba noodles and cool slightly.
2. Top with seared tempeh, edamame, and crisp vegetables.

dinner Chickpea Sweet Potato Stew

• Chickpeas, 220 g
• Fortified soy milk, 220 ml
• Spinach, 90 g
• Sweet potato, 240 g

1. Simmer chickpeas and sweet potato until tender.
2. Stir in soy milk and spinach before serving.

Day 4

breakfast Protein Overnight Oats

• Blueberries, 90 g
• Chia seeds, 18 g
• Fortified soy milk, 260 ml
• Greek yogurt plain, 140 g
• Rolled oats, 70 g

1. Mix oats, soy milk, and chia. Refrigerate overnight.
2. Top with blueberries before serving.
3. Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

• Cooked lentils, 190 g
• Quinoa cooked, 170 g
• Spinach, 80 g
• Tahini, 18 g

1. Layer quinoa, lentils, and greens in a bowl.
2. Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

• Bell peppers, 120 g
• Broccoli, 150 g
• Brown rice cooked, 210 g
• Firm tofu, 190 g

1. Pan-sear tofu until lightly golden.
2. Serve with rice and sauteed vegetables.

Day 5

breakfast Tofu Scramble Breakfast Plate

• Egg, 130 g
• Firm tofu, 170 g
• Tomatoes, 120 g
• Whole grain bread, 80 g

1. Cook crumbled tofu with spices.
2. Serve with toast and sliced tomatoes.
3. For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

• Avocado, 70 g
• Bell peppers, 140 g
• Black beans, 200 g
• Brown rice cooked, 180 g

1. Warm beans and rice.
2. Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

• Carrots, 100 g
• Kale, 120 g
• Tomatoes, 160 g
• White beans, 220 g

1. Simmer vegetables until tender.
2. Add beans and kale and cook until warmed through.

Day 6

breakfast Berry Flax Oat Bowl

• Fortified oat milk, 260 ml
• Ground flaxseed, 16 g
• Rolled oats, 75 g
• Strawberries, 100 g

1. Cook oats with oat milk.
2. Top with flax and strawberries.

lunch Tempeh Soba Salad

• Bell peppers, 120 g
• Edamame, 120 g
• Soba noodles, 210 g
• Tempeh, 180 g

1. Cook soba noodles and cool slightly.
2. Top with seared tempeh, edamame, and crisp vegetables.

dinner Chickpea Sweet Potato Stew

• Chickpeas, 220 g
• Fortified soy milk, 220 ml
• Spinach, 90 g
• Sweet potato, 240 g

1. Simmer chickpeas and sweet potato until tender.
2. Stir in soy milk and spinach before serving.

Day 7

breakfast Protein Overnight Oats

• Blueberries, 90 g
• Chia seeds, 18 g
• Fortified soy milk, 260 ml
• Greek yogurt plain, 140 g
• Rolled oats, 70 g

1. Mix oats, soy milk, and chia. Refrigerate overnight.
2. Top with blueberries before serving.
3. Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

• Cooked lentils, 190 g
• Quinoa cooked, 170 g
• Spinach, 80 g
• Tahini, 18 g

1. Layer quinoa, lentils, and greens in a bowl.
2. Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

• Bell peppers, 120 g
• Broccoli, 150 g
• Brown rice cooked, 210 g
• Firm tofu, 190 g

1. Pan-sear tofu until lightly golden.
2. Serve with rice and sauteed vegetables.

Day 8

breakfast Tofu Scramble Breakfast Plate

• Egg, 130 g
• Firm tofu, 170 g
• Tomatoes, 120 g
• Whole grain bread, 80 g

1. Cook crumbled tofu with spices.
2. Serve with toast and sliced tomatoes.
3. For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

• Avocado, 70 g
• Bell peppers, 140 g
• Black beans, 200 g
• Brown rice cooked, 180 g

1. Warm beans and rice.
2. Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

• Carrots, 100 g
• Kale, 120 g
• Tomatoes, 160 g
• White beans, 220 g

1. Simmer vegetables until tender.
2. Add beans and kale and cook until warmed through.

Day 9

breakfast Berry Flax Oat Bowl

• Fortified oat milk, 260 ml
• Ground flaxseed, 16 g
• Rolled oats, 75 g
• Strawberries, 100 g

1. Cook oats with oat milk.
2. Top with flax and strawberries.

lunch Tempeh Soba Salad

• Bell peppers, 120 g
• Edamame, 120 g
• Soba noodles, 210 g
• Tempeh, 180 g

1. Cook soba noodles and cool slightly.
2. Top with seared tempeh, edamame, and crisp vegetables.

dinner Chickpea Sweet Potato Stew

• Chickpeas, 220 g
• Fortified soy milk, 220 ml
• Spinach, 90 g
• Sweet potato, 240 g

1. Simmer chickpeas and sweet potato until tender.
2. Stir in soy milk and spinach before serving.

Day 10

breakfast Protein Overnight Oats

• Blueberries, 90 g
• Chia seeds, 18 g
• Fortified soy milk, 260 ml
• Greek yogurt plain, 140 g
• Rolled oats, 70 g

1. Mix oats, soy milk, and chia. Refrigerate overnight.
2. Top with blueberries before serving.
3. Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

• Cooked lentils, 190 g
• Quinoa cooked, 170 g
• Spinach, 80 g
• Tahini, 18 g

1. Layer quinoa, lentils, and greens in a bowl.
2. Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

• Bell peppers, 120 g
• Broccoli, 150 g
• Brown rice cooked, 210 g
• Firm tofu, 190 g

1. Pan-sear tofu until lightly golden.
2. Serve with rice and sauteed vegetables.

Day 11

breakfast Tofu Scramble Breakfast Plate

• Egg, 130 g
• Firm tofu, 170 g
• Tomatoes, 120 g
• Whole grain bread, 80 g

1. Cook crumbled tofu with spices.
2. Serve with toast and sliced tomatoes.
3. For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

• Avocado, 70 g
• Bell peppers, 140 g
• Black beans, 200 g
• Brown rice cooked, 180 g

1. Warm beans and rice.
2. Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

• Carrots, 100 g
• Kale, 120 g
• Tomatoes, 160 g
• White beans, 220 g

1. Simmer vegetables until tender.
2. Add beans and kale and cook until warmed through.

Day 12

breakfast Berry Flax Oat Bowl

• Fortified oat milk, 260 ml
• Ground flaxseed, 16 g
• Rolled oats, 75 g
• Strawberries, 100 g

1. Cook oats with oat milk.
2. Top with flax and strawberries.

lunch Tempeh Soba Salad

• Bell peppers, 120 g
• Edamame, 120 g
• Soba noodles, 210 g
• Tempeh, 180 g

1. Cook soba noodles and cool slightly.
2. Top with seared tempeh, edamame, and crisp vegetables.

dinner Chickpea Sweet Potato Stew

• Chickpeas, 220 g
• Fortified soy milk, 220 ml
• Spinach, 90 g
• Sweet potato, 240 g

1. Simmer chickpeas and sweet potato until tender.
2. Stir in soy milk and spinach before serving.

Day 13

breakfast Protein Overnight Oats

• Blueberries, 90 g
• Chia seeds, 18 g
• Fortified soy milk, 260 ml
• Greek yogurt plain, 140 g
• Rolled oats, 70 g

1. Mix oats, soy milk, and chia. Refrigerate overnight.
2. Top with blueberries before serving.
3. Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

• Cooked lentils, 190 g
• Quinoa cooked, 170 g
• Spinach, 80 g
• Tahini, 18 g

1. Layer quinoa, lentils, and greens in a bowl.
2. Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

• Bell peppers, 120 g
• Broccoli, 150 g
• Brown rice cooked, 210 g
• Firm tofu, 190 g

1. Pan-sear tofu until lightly golden.
2. Serve with rice and sauteed vegetables.

Day 14

breakfast Tofu Scramble Breakfast Plate

• Egg, 130 g
• Firm tofu, 170 g
• Tomatoes, 120 g
• Whole grain bread, 80 g

1. Cook crumbled tofu with spices.
2. Serve with toast and sliced tomatoes.
3. For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

• Avocado, 70 g
• Bell peppers, 140 g
• Black beans, 200 g
• Brown rice cooked, 180 g

1. Warm beans and rice.
2. Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

• Carrots, 100 g
• Kale, 120 g
• Tomatoes, 160 g
• White beans, 220 g

1. Simmer vegetables until tender.
2. Add beans and kale and cook until warmed through.