If you’ve been thinking Beyonce looks even more gorgeous than usual lately, it’s thanks to her new wellness place. As well as stepping up her cardio, the Single Ladies singer has started to take care of her wellbeing with a new meat-free diet. That’s right, B has gone veggie and she’s never looked better. However, the important thing to remember is that you can just give up meat while working out; this could be dangerous to your health. Rather, you need a vegetarian meal plan that still contains everything you need to fuel your exercise routine. Luckily, we’ve got just the thing:
Monday: For breakfast, have three Weetabix with 120ml skimmed milk and 1tbsp dried fruit. Snack on two plums and, for lunch, spread low-fat soft cheese on a toasted wholemeal bagel. You can also have a large salad with vinegar dressing, followed by 200ml low-fat rice pudding. Snack on two figs. For dinner, choose a 300g kidney bean casserole, served with 180g cooked brown rice. Finish with 100g quark cheese with 1tbsp honey and fresh blackberries.
Tuesday: Eat two slices of rye bread with low-fat spread and peanut butter for breakfast, and a banana for a snack. 300g vegetable moussaka is your lunch today, followed by a snack of 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats. For dinner, cook 45g dry macaroni in 200ml skimmed milk, drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan. Serve with steamed vegetables.
Wednesday: For breakfast, eat 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit. Grab a 150-calorie cereal bar for a snack. For lunch, mix the juice of a lemon, six chopped cherry tomatoes and 100g quark cheese. Spread this on 110g wholemeal baguette with herbs and black pepper. Snack on 50g nuts and raisins and, for dinner, cook 140g couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.
Thursday: Have baked beans (reduced sugar and salt) on waffles for breakfast with 50g orange juice. For a snack, have 250ml fruit smoothie, followed by 300ml lentil soup and one wholemeal roll with low-fat spread and low-fat cream cheese for lunch. For your afternoon snack, have a cup of black tea with two fig rolls. For dinner, mash 160g new potatoes with melted low-fat spread and fried onion, and serve with steamed vegetables, vegetable gravy and two Quorn sausages.
Friday: Start your day with 37g oat bran flakes with 120ml skimmed milk, and snack on two rice cakes with peanut butter and 200ml skimmed milk. For lunch, have 180g bean salad, raw tomato and 200g vine leaves stuffed with rice, and snack on a large pear in the afternoon. For dinner, make vegetable tikka with 160g rice, 4tbsp chickpea dhal and raita.
Saturday: For breakfast, make a burrito with one egg, 50ml skimmed milk, cumin, ½ a chopped red pepper, ½ a can of black beans, 50g quark, chopped coriander and salsa. Serve with one slice of wheat germ bread. Have an apple for a snack and then a Greek salad in one wholemeal pitta with low-fat hummus for lunch. Snack on 35g plain popcorn in the afternoon and finish with 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. Serve with 120g boiled egg noodles.
Sunday: Spread almond butter on two slices of wholemeal toast for breakfast, and have a 200g fruit salad for a snack. For lunch, have 100g falafel in one wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato, and treat yourself to two chocolate-covered marshmallows in the afternoon. For dinner, mix 300g vegetable risotto with 100g cooked soya beans. Finish with 150g low-fat yoghurt and 200g fresh fruit salad.
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