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 Veggie  Catering  Nutritionally  Approved  Meals

 Holistic  Calorie  Ratio  Pyramid   February  2020  -­‐  Plant  based  Natural  Meal  plan  
DID  U  KNOW  ???-­‐Avoid  drinking  water  immediately  after  
Carbs  per  day  -­‐  65  gms TIP  -­‐  Sitting  &  consuming  your  meals  are  more  effective meals

Sodium  Per  day  -­‐  1100  miligrams  per  day   Meals  prepared  in  Olive  oils  and  Himalayan  Salts roma@77veggie.com
Gluten  Free,  Vegan  are  Anti-­‐inflamatory  foods   combination  of  RAW  AND  PAR  COOKED  FOODS  KEEPS  
Good  Fats  -­‐  70gms  a  day//Sat.  fats-­‐  3gms
(Works  100%) HEALTHY  PROTEINS  IN  BODY

Estimated  Glycemic  Load  -­‐  60  /  per  day Veggie  based  vitamins  are  absorbed  faster  in  body fred@77veggie.com
Proteins  Per  day  -­‐  100-­‐120gms VEGAN  -­‐  Macros  as  per  Nutritionist 2020  recipes

FEB    -­‐  4th  week  2020  -­‐  3  main  meals  with  3  snacks  -­‐  pure  plant  based  and  chemical  free(organic  used)
Give your
Good carbs High protein Breakfast// SHAKE Quick Healthy Lunch(01.30pm) + Dining Lite Designer(7pm) +
body happy Calorie Calorie Calorie
- 20 gms of carbs Snack(11.30am) - 15g Carbs Snack(3pm)10 g carbs
foods
Timings 8.30am    /////10am////// 12.30noon  //////3pm//// 07pm/////sips  of  green  tea  after  that

Detox- MAX PROTEIN BOOST WITH PLANTS- with
natural Medicinal detox Shake having Chiapowder, banana,
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vanilla, cinnamon ,Pumpkin seeds,Pepitta seed based
Almond Laban
Day 1 Sunday
Breakfast -Beautiful Morning clean meal - Aqua Blueberry
flavoured ACAI FIG Smoothie BOWL - deliciously made
321
with dates, Coconut milk, Cashews, Berries, BANANA
Chia flax seed based - Vitmain D, B6,B12, protein BOWL
Lunch- High protein Baked in Simple Cauliflower Dinner - Design Your dinner with colorful smart
HASH BROWN WAFFLES served with Avacado CARB, HIGH fibre - Baked Brocolli Oat Protein
312 298
Spinach Pesto cashew thick sauce layered with Stuffed Casserole ( Gratin) Dish Served with Paprika Tofu
QUINAO VEGGIE peppers ( italian Flavors) in light Tomato Coconut sauce ( Please reheat)
AM Snack - Flour free, Wheat free, Good carb - Vegan
PM snack - Simple Cashew Granola Nut base, No
Basil sun dried tomato Flax seed ( no yeast) ( redrice flour
157 bake, No cook, RAW Flax seed coconut mixture 168
based) Vegan CALZONES ( olive spread, cashew
FRUIT TARTS ( protein shake coverter)
cheese)

LUNCH - HAPPY CARBS- Gluten free Vegan

Detox - Simple Immune booster - Cantaloupe,spinach,
Brazil lemon, Orange slush…cleansing brings brain waves
stronger
Day
 2 Monday
Breakfast - Good carbs morning time - Vitamin Boosted
AVACADO, sun dried tomatoes, Kale, Pesto cashew sauce,
lemon zist, crispy marinated onions, cashew parmesan gluten
free VEGAN Delicous Buquet sandwich wrapped with love
nutrients…health on the GO
Dinner - BEST DINNER OF ALL TIMES -
CauliflowerTACO walnut MEAT ( dark brown) served
Vegan Stuffed Potato cakes served with Thai brocolli
with THAI GREEN TOFU Veggie curry + LOW GI
stir fry + Spinach Corn Gratin ( fibre, protein box)
brown rice
AM SNACK - Simple Green grazer SALAD served with PM Snack - 90% cocoa, chickpea based MINT
Simple baked parsley filafel balls ( protein simple kickoff ) CHOCOLATE chip Dark brownie with delicious
to keep that tummy fresh coconut green crème and chocolate sauce

Lunch -IRON RICH - VITAMIN D loaded Flax seed

Dinner - CLEAN FIBRE BOX - Build those
sesame seed based Gluten Free Cashew saffron sauce
Detox - Watermelon Rose Slushie refreshing till the muscles - Vegan Green sushi summer rolls served
based Quinao PASTA ( low carb) served with Lentil
intestines clean up..yoga type slush ( must have ) with White pea tomato pink sauce carrot CHILLE
Tempeh kabab topped with light coconut parsley sauce +
+ Cabbage Cashew Parsley Rice
Edamame on top
Day  3 Tuesday

Breakfast - High Protein clean Simple MINI GREEN Pm Snack - All time favourite high protein - Beet,
AM Snack - Crispy Vegan, Paleo, Spicy Sweet potato,
MACHA Strawberry orange juice based gluten free flax PUMKIN SEED,olive oil,Hummus tahina dip
Squash,Baked samosa spring roll ( grain free, gluten free,
seed chia powder based PANCAKE (must try) served with served with CUCUMBER STICKS and gluten
made from nuts and himalayan salt)
strawberry sauce on side free sticks

Breakfast - The most High Protein, Good fats, Avacado,

LUNCH- Awesome vegan bite- Simple GF SPINACH PM Snack - Breadless Japanese style Vegan
spinach, Tofu, carmelized onion,Saucy mushrooms,
BROWNIE served with Quinao stir fry veggie delight + Portebello Mushroom Chickpea burger with Vegan
WALNUT CREAMY sauce Based Spinach WRAP
Green bean Asparagus Tuscan protein punch siracha, peanut sauce & grated carrots
(GLUTEN FREE , VEGAN)
Day  4 Wednesday

Detox - Simple VERY BERRY MIX of ALL Berries + AM SNACK - AHA - VERY popular Gluten free Flax DINNER- Brocolli Cheddar Corn Chickpea curry
Pieces of lemon + Chia Powder + Oat Mix ( Protein Shake seed based SCARF TRIO PIZZA Muffins made from no served with marinated soya sauce based crispy Tofu
in your hand) flours, oats, peanuts, cashews ( vegan) nugget squares +

Dinner - Protein Fibre Spinach Tomato Chickpea

PM Snack - Junk foods can be fun with Simple Meatless
Detox - Caffeine Free, coconut based Cold Coffee Latte zuchinni meatless ball STEW (mild spicy) plated
molly veggie Tomato salsa pizza with vegan cheese,
with no sugars ( Vegan and gluten free) Happy coffee cup with Pad Thai gluten free noodles ( Low carb
veggies, tofu cubes
dinners)( protein boosted) (Use of edamame powder)
Day  5 Thursday

Lunch -Extra fuel to body, body smiles - Black pepper

BREAKFAST - Gluten Free Vegan Beetroot based - Lentil PM snack - Vegan gluten free Strawberry lemonade
Rosemary Roasted Autumn Bruseel sprout Vegetable Pot
veggie Avacado layer Quesadilas in lovely triangular form Bars - think like a child eat like child…sugarless,
Pies served with Lentil Mushroom Shepherd Caserole (
protein kick Fibre filling good carb breakfast flourless, coconut bounty based DESERT
Must try this combi)

AM Snack -Guilt free, grain free, Flax seed based Vegan

PM SNACK-Glten free low carb baked stuffed
DETOX -Lemon,Honey,Turmeric,Apple Cidar,Ginger Chickpea Tofu Wings tossed in Apple cidar, spring
Carrot pomegranate spring rolls ( vegan
Clear Detox Juice onions,peppers in schewan style served with Tangy tahina
cheeseoptional)
dip.( baked at low temperature)
Day  6 Friday

Lunch - Spinach,brocolli,Feta ginger based Quiche( DINNER - Golden Gown Sizzler in light soya and
Breakfast -Gluten free iron rich Spinach Jacket with
  gluten free and crustless) served with Salsa sauce and sweet chilli spring onions based veggies served with
peppers,spinach,pomegranates, marianated sauce wrap
enchiladas corn balls

Dinner- Two Layer low carb clean meal with Red

DETOX - Miracle cure rice noodles topped with sauteed beans
….Beet,Apple,Carrot,Calery,lime,ginger…Strengthens AM SNACK -Skinny Salad Bowl…Happy glow sprouts,mushrooms,red bellpeppers in light pepper
immunity and pancreas sauce and spring onions( Meatless Cabbage cauli
balls on side)
Day  7 Saturday

Breakfast - Filafel Gluten free Wrap served with avacados LUNCH -Spinach,pea crushed soup style with light PM snack -Dil sesame sweet potatoes baked wedges
and cucumbers in tahina sauce almond milk touch giivng the thickness to it served with Peanut dipping sauce