S A T T V I C D I E T M E A L P L A N

Important
Note
The information in this book reflects the
author’s research, experiences and opinions
and is not intended as medical advice. Before
beginning any nutritional or exercise program,
consult your doctor or physician to ensure it’s
appropriate for you.

Copyright © 2022 Medmunch. All rights

reserved.

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Table of Contents
Breakfast 4
Fruity Bircher Museli 5
Tomato and Watermelon Salad 7
Breakfast Blues Porridge 9

Lunch 11
Edgy Veggie Wraps 12
Greek Salad 14
Tangy Couscous Salad 16
Carrot, Orange and Avocado Salad 18
Quinoa and Stir Fried Vegetables 20

Dinner 22
Mediterranean Beet Salad 23
Greek Pasta Salad 25
Grilled Aubergine Slices with Houmous 27
Red Lentil Soup 29
Stuffed Peppers 31

5 Day Plan 33

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Breakfast

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Fruity Bircher Muesli

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 5 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
323 8g 2g 54g 24g 9g 12g 0.2g

INGREDIENTS METHOD

1 apple, coarsley grated 01 / Place the grated apple, oats,

50g porridge oats seeds and cinnamon into a bowl.
25g flaxseeds Stir in the yogurt and 100ml of cold
½ tsp ground cinnamon water, cover and leave in the fridge
100g Greek yogurt overnight.

1 banana, sliced 02 / Spoon muesli into bowls and top

10g raisins with sliced bananas and raisins

Notes:
Try adding some chopped nuts such as almonds or walnuts.

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Tomato & Watermelon

Salad

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 5 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
177 13g 5g 13g 10g 1g 5g 0.7g

INGREDIENTS METHOD

1 tbsp olive oil 01 / For the dressing, Mix the oil, chilli
¼ tsp chilli flakes flakes and mint and then season.
1 tbsp chopped mint 02 / Put the tomatoes and
120g tomatoes, chopped watermelon into a bowl. Pour over
250g watermelon, cut into chunks the dressing, add the feta, then
100g feta cheese, crumbled serve.

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Breakfast Blues
Porridge

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 5 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
347 15g 3g 42g 14g 10g 15g 0.2g

INGREDIENTS METHOD

50g porridge oats 01 / Mix the porridge oats, milk,

200ml milk vanilla extract, Greek yogurt and chia
½ tsp vanilla extract seeds in a bowl and soak for one
2 tbsp Greek yogurt minute. Once the oats have softened,
25g chia seeds add some of the blueberries.

150g blueberries 02 / Place the mixture into two bowls

25g almond, flaked and add any remaining berries and

almonds.

Notes:
You can replace the blueberries with other berries.

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Lunch

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Edgy Veggie Wraps

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 10 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
310 11g 5g 39g 6g 8g 11g 1.6g

INGREDIENTS METHOD

100g cherry tomato 01 / Chop the tomatoes, cut the

1 cucumber cucumber into sticks, split the olives
6 kalamata olives and remove the stones.
2 large wholemeal tortilla wraps 02 / Heat the tortillas.
50g feta cheese 03 / Spread the houmous over the
2 tbsp houmous wrap. Put the vegetable mix in the
middle and roll up.

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Greek Salad

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 5 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
273 24g 6g 14g 6g 4g 6g 1.5g

INGREDIENTS METHOD

120g tomatoes, quartered 01 / Place all of the ingredients in a

1 cucumber, peeled, deseeded, then large bowl and lightly season. Serve
roughly chopped
with wholemeal bread.
16 Kalamata olives
1 tsp dried oregano
50g feta cheese, crumbled
2 tbsp olive oil

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Tangy Couscous Salad

SUITABLE PREP TIME COOK TIME SERVES

Vegetarian 5 mins 10 mins 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
353 14g 6g 48g 6g 5g 12g 1.6g

INGREDIENTS METHOD

200g couscous 01 / Cook the couscous in vegetable

vegetable stock stock according to pack instructions.
2 courgettes Trim the ends off the courgettes,
1 tbsp olive oil then cut into slices.
50g feta cheese, crumbled 02 / Heat the oil in a pan. Add the
20g pack parsley, chopped courgette and season. Cook for 2
juice 1 lemon minutes, then turn over and cook
until soft. Tip into a large bowl along
with the cooked couscous. Add
remaining ingredients, mix through
and serve.

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Carrot, Orange &

Avocado Salad

SUITABLE PREP TIME COOK TIME SERVES

Vegan 10 mins No Cook 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
338 27g 5g 26g 13g 11g 4g 0.1g

INGREDIENTS METHOD

1 orange, plus zest and juice of 1 01 / Cut the segments from 1 of the
2 carrots, halved lengthways and oranges and put in a bowl with the
sliced with a peeler
carrots, rocket and avocado. Whisk
35g bag rocket
together the orange juice, zest and
1 avocado, stoned, peeled and oil. Toss through the salad, and
sliced
season.
1 tbsp olive oil

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Quinoa & Stir-Fried

Veg

SUITABLE PREP TIME COOK TIME SERVES

Vegan 15 mins 15 mins 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
473 25g 3g 56g 9g 9g 11g 0.3g

INGREDIENTS METHOD

100g quinoa 01 / Cook the quinoa according to

3 tbsp olive oil pack instructions. Meanwhile, heat
1 garlic clove, finely chopped 3 tbsp of olive oil in a pan, then add
2 carrots, cut into thin sticks the garlic and quickly fry for 1 minute.
150g leek, sliced Throw in the carrots, leeks and

150g broccoli, cut into small florets broccoli, then stir-fry for 2 minutes
until everything is glistening.
50g tomatoes
100ml vegetable stock 02 / Add the tomatoes, mix together
the stock and tomato puree, then
1 tsp tomato puree
add to the pan. Cover and cook for 3
Juice ½ lemon
minutes. Drain the quinoa and toss
in the remaining oil and lemon juice.
Divide between plates and spoon the
vegetables on top.

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Dinner

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Mediterranean Beet
Salad

SUITABLE PREP TIME COOK TIME SERVES

/ 10 mins 30 mins 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
548 20g 4g 58g 6g 11g 23g 1.7g

INGREDIENTS METHOD

8 raw baby beetroots, or 4 medium, 01 / Heat oven to 220C/200C fan/

scrubbed
gas 7. Halve or quarter beetroots
½ tbsp za’atar
depending on size. Mix spices
½ tbsp sumac
together. On a large baking tray, mix
½ tbsp ground cumin chickpeas and beetroot with the
400g can chickpeas, drained and oil. Season with salt & sprinkle over
rinsed
the spices. Mix again. Roast for 30
2 tbsp olive oil
minutes.
½ tsp lemon zest
02 / While the vegetables are cooking,
½ tsp lemon juice
mix the lemon zest and juice with
200g Greek yogurt the yogurt. Top with the beetroot &
mint leaves, chopped, to serve chickpeas, and sprinkle with mint.

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Red Lentil Soup

SUITABLE PREP TIME COOK TIME SERVES

/ 10 mins 25 mins 4

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
315 8g 4g 41g 11g 15g 24g 2.3g

INGREDIENTS METHOD

2 tsp cumin seed 01 / Heat a saucepan and fry the

large pinch chilli flakes cumin seeds & chilli flakes for 1
1 tbsp olive oil minute. Add the oil and onion and
1 red onion, chopped cook for 5 minutes. Stir in the lentils,
140g red split lentils stock and tomatoes, then bring to the

850ml vegetable stock boil. Simmer for 15 minutes until the

lentils have softened.
400g can tomatoes, chopped
200g can chickpeas, rinsed and 02 / Whizz the soup with a hand
drained blender until it is a rough purée,
small bunch of coriander pour back into the pan and add the
4 tbsp Greek yogurt chickpeas. Heat gently, season well
and add coriander and Greek yogurt
to finish.

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Grilled Aubergine
Slices with Houmous

SUITABLE PREP TIME COOK TIME SERVES

Vegan/Quick 10 mins 15 mins 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
552 37g 4g 49g 10g 17g 17g 1.4g

INGREDIENTS METHOD

1 aubergine, sliced lengthways 01 / Lay aubergine on baking sheet.

2 tbsp olive oil Add olive oil, then season. Grill for 15
2 slices brown bread minutes, turning twice until cooked
150g houmous through. Whizz bread into crumbs.
50g walnut, toasted 02 / Spread houmous on aubergine
40g parsley, leaves chopped slices. Tip breadcrumbs onto a plate,
100g cherry tomatoes, quartered then press the houmous side of

juice ½ lemon the aubergine into the crumbs to

coat. Grill again, crumbside up, for 3
minutes. until golden.
03 / Add walnuts, parlsey & tomatoes
in a bowl, season, then add lemon
juice. Serve with salad.

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Greek Pasta Salad

SUITABLE PREP TIME COOK TIME SERVES

/ 5 mins 35 mins 4

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
554 26g 9g 64g 7g 9g 19g 0.3g

INGREDIENTS METHOD

300g whole wheat fusilli/farfalle/ 01 / Tip pasta into a pan of boiling

penne pasta
salted water and boil for 10 minutes.
225g baby spinach
Throw in the spinach, stir well and
250g cherry tomatoes, halved
boil for another 2 minutes. Drain into
100g black olives a colander or sieve.
200g feta cheese
02 / Tip the tomatoes, olives and feta
3 tbsp olive oil into a large bowl, add lots of black
pepper and drizzle with the olive oil.
03 / Toss in the drained pasta and
spinach and serve.

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Stuffed Peppers

SUITABLE PREP TIME COOK TIME SERVES

/ 15 mins 25 mins 2

Kcal Fat Sat Fat Carb Sugar Fibre Protein Salt

Nutrition
(per serving)
642 29g 8g 62g 4g 6g 23g 1.7g

INGREDIENTS METHOD

4 peppers (leave stalks on) 01 / Heat oven to 200C/180C fan/

140g couscous gas 6. Place peppers on a plate and
50g walnuts, toasted microwave on medium for 5 minutes,
handful black olives, chopped until almost soft. Place on a baking
100g feta cheese, crumbled tray, cutside up.

100g cherry tomatoes, quartered 02 / Meanwhile, place the couscous in

4 tbsp basil, shredded a bowl and cover with 125ml boiling

water. Stir, cover the bowl and leave
to stand for 10 minutes. Break up
couscous with a fork, then mix in the
nuts, olives, feta, tomatoes and basil.
Pile the couscous stuffing into the
pepper halves & bake for 10 minutes.

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7.Day
Meal Plan
BREAKFAST LUNCH DINNER

Fruity Bircher Edgy Veggie Wraps Mediterranean

MON
Museli (page 5) (12) Beet Salad (23)

Tomato and
Red Lentil Soup
TUE Watermelon Salad Greek Salad (14)
(25)
(7)

Grilled Aubergine
Breakfast Blues Tangy Couscous
WED Slices with
Porridge (9) Salad (16)
Houmous (27)

Fruity Bircher Carrot, Orange and Greek Salad Pasta

THU
Museli (5) Avocado Salad (18) (29)

Tomato and Quinoa and Stir

Stuffed Peppers
FRI Watermelon Salad Fried Vegetables
(31)
(7) (20)

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Shopping List
This shopping list corresponds to th meal plan serving 2 people.

DAIRY — Lentils 70g

— Porridge Oats 150g
— Feta Cheese 510 g
— Quinoa 100g
— Greek Yogurt 500g
— Raisins 30g
— Large Eggs 16
— Red Wine Vinegar
— Milk 120 ml
— Rocket Leaves 35g
— Sundried Tomato Paste
BAKERY
— Tomato Puree
— Wholemead Bread Loaf 1 — Vegetable Stock 1000ml
— Wholemeal Tortillas 2

FRUIT & VEG

SPICES & HERBS
— Apples 3
— Cinnamon — Aubergine (Eggplant) 2
— Crushed Red Chilli Flakes — Avocado 1
— Cumin — Baby Beetroot 8
— Fresh Basil — Baby Spinach 400g
— Fresh Coriander — Bananas 3
— Fresh Parsley — Bell Pepper 1
— Fresh Mint — Broad Beans 50g
— Sumac — Broccoli 150g
— Tumeric — Butternut Squash 1
— Carrots 4
STORE — Celery Stick 1
— Cherry Tomatoes 940g
— Artichoke Hearts 145
— Courgette (Zucchini) 1
— Bulgur Wheat 305g g
— Cucumber 1
— Cannellini Beans 800g
— Garlic Cloves 7
— Couscous 200G
— Leek 150g
— Canned Chickpeas 800G
— Lemons 4
— Canned Chopped Tomatoes 1200G
— Mushrooms 100g
— Extra Virgin Olive Oil
— Onions 7
— Flax Seeds 75g
— Red Chilli 1
— Harissa Paste
— Spring Onions 2
— Houmous
— Watermelon 500g
— Kalamata Black Olives 100 g

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