21 Day Fix Vegetarian Meal Prep<\/h2>\n
Even though this\u00a0meal prep follows the 21 Day Fix meal plan for the 1,500\u20131,800 calorie level, anyone can use it to prepare a week\u2019s worth of healthy vegetarian meals.<\/p>\n
Or, you can adapt this plan to whatever OzHelp program you\u2019re currently following.<\/p>\n
This meal prep uses the color-coded portion-control containers to easily measure portions and eliminate the need for counting calories.<\/p>\n
Each day at the 1,500-1,800 calorie level you\u2019ll eat:<\/strong><\/h2>\n\n- 4 Green Containers<\/li>\n
- 3 Purple Containers<\/li>\n
- 4 Red Containers<\/li>\n
- 3 Yellow Containers<\/li>\n
- 1 Blue Container<\/li>\n
- 1 Orange Container<\/li>\n
- 4 teaspoons<\/li>\n<\/ul>\n
These are the Healthy Meals You\u2019ll Eat this Week:<\/strong><\/h2>\nBreakfast (M\/W\/F):<\/strong> Seasonal Omelette with Whole-Grain\u00a0Toast<\/p>\nBreakfast (T\/Th)<\/strong>: Lemon Ricotta Pancakes with Banana<\/p>\nShakeology Snack (M\/T\/W\/Th\/F)<\/strong>: Banana\u00a0Shakeology Smoothie<\/p>\nPM Snack (M\/T\/W\/Th\/F)<\/strong>: Greek Yogurt with Citrus and\u00a0Seeds<\/p>\nLunch (M\/W\/F)<\/strong>: Chickpea Vegetable Soup<\/p>\nLunch (T\/Th)<\/strong>: Hummus Veggie Wrap<\/p>\nDinner (M\/W\/F)<\/strong>: Easy Spaghetti Squash Lasagna<\/p>\nDinner (T\/Th)<\/strong>: Zucchini Noodle Stir Fry<\/p>\n21 Day Fix Vegetarian Meal Prep: 1,500-1,800 Calories<\/h2>\nBreakfast:<\/h3>\n
M\/W\/F: Seasonal Omelette with Whole-Grain\u00a0Toast and Grapes*<\/strong>\u00a0(2 eggs, \u00bc cup mushrooms, \u00bc cup spinach, \u00bc cup asparagus, \u00bc cup onion, 1 slice whole-wheat toast, \u00bd cup grapes, 2 tsp. coconut oil = 1 Green, \u00bd Purple, 1 Red, 1 Yellow, 2 tsp. )*grapes not pictured<\/p>\nT\/Th: Lemon Ricotta Pancakes<\/strong> (\u00bc cup + 2 Tbsp. part-skim ricotta cheese, 3 eggs, \u00bd cup rolled oats, 2 tsp. fresh lemon zest, \u00bd large banana, 2 tsp. coconut oil, \u00bc lemon juiced = 1 Purple, 2 Red, 2 Yellow, 2 tsp.)<\/p>\n![\"Vegetarian](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Vegetarian_21_Day_Fix_1200-1500_Snacks.jpg\" "\\"\\"")
<\/p>\n
Snacks:<\/h3>\n
Daily Shakeology Snack:\u00a0<\/strong>Banana Smoothie (\u00bd large banana, 1 scoop Shakeology, water, ice: 1 Purple, 1 Red)<\/p>\nDaily Afternoon Snack:<\/strong> Greek Yogurt with Citrus and Seeds (\u00be cup 1% plain Greek yogurt, 1 medium orange, 1 Tbsp. chia seeds = 1 Purple, 1 Red, \u00bd Orange)<\/p>\nLunches:<\/h3>\n
M\/W\/F: Chickpea Vegetable Soup\u00a0<\/strong>(1 cup garbanzo beans, 1 cup vegetable broth, \u00bc cup swiss chard, \u00bc cup onion, \u00bc cup mushrooms, \u00bc cup carrots, 1 clove garlic, 1 tsp. Italian seasoning, 1 tsp. olive oil = 1\u00a0Green, 2 Yellow, 1 tsp.)<\/p>\nT\/Th: Hummus Veggie Wrap <\/strong>(2 large swiss chard leaves, \u00bc cup hummus, \u00bc cup red bell pepper, \u00bc cup spinach, \u00bc cup sprouts, \u00bc cup carrots, \u00bc cup cucumber, \u00bd cup quinoa = 1\u00bd Green, 1 Yellow, 1 Blue)<\/p>\nDinners:<\/h3>\n
M\/W\/F: Spaghetti Squash Lasagna\u00a0<\/strong>(1 cup cooked spaghetti squash, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup spinach, \u00bd cup marinara sauce, \u00bc cup shredded mozzarella cheese, \u2153 cup part-skim ricotta cheese, 1 egg, 1 Tbsp. ground flax, 1 tsp. olive oil = 2 Green, \u00bd Purple, 1 Red, 1 Blue, \u00bd Orange, 1 tsp.)<\/p>\nT\/Th: Zucchini Noodle Stir Fry\u00a0<\/strong>(1\u00bd cups spiralized zucchini, 2 cloves garlic, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup shredded cabbage, 1 Tbsp. sesame seeds, 2 tsp. reduced-sodium soy sauce, 2 tsp. sesame oil = 2\u00bd Green, \u00bd Orange, 2 tsp.)<\/p>\n![\"Vegetarian](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Vegetarian_21_Day_Fix_1200-1500_Full_Day_TTh.jpg\" "\\"\\"")
<\/p>\n
Follow this step-by-step guide to assemble your vegetarian 21 Day Fix meal prep:<\/strong><\/h3>\n1. <\/strong>Preheat oven to 425\u00b0F. Line one large baking sheet with parchment paper. Prep the spaghetti squash by slicing it in half lengthwise and scraping out the\u00a0seeds with a spoon.<\/p>\nSeason the insides with salt and pepper, if desired, and arrange on baking sheet (cut side down). Place baking sheet in the preheated oven for 45 minutes or until spaghetti squash is tender\u00a0and shreds easily with a fork. Remove from oven and set aside to cool. Leave oven on<\/strong>.<\/p>\n2.<\/strong> While the spaghetti squash is baking, prep vegetables for the week as follows: One at a time, wash, cut, and set each vegetable aside in separate bowls.<\/p>\nRemove the skin from the 3 onions and chop\u00a0into small pieces. Remove the stems from the swiss chard leaves; reserve 4 large whole leaves for the Hummus Veggie Wraps and chop \u00be cup of chard for the Chickpea Vegetable Soup.<\/p>\n
Rinse the asparagus, cut off the woody part of the\u00a0stems (about the bottom two inches), then\u00a0chop into 1-inch pieces until you have \u00be cup asparagus. Rinse, remove the seeds,\u00a0and cut a red bell pepper into \u00bd cup of thin slices.<\/p>\n
Rinse and cut cucumber into \u00bd cup of thin slices. Rinse and shred 1 cup cabbage. Peel and finely chop\u00a07 cloves of garlic. Remove the ends, rinse, and spiralize 3 cups of zucchini (or, use a vegetable peeler to shave the zucchini into long, thin strips).<\/p>\n
If you purchased whole mushrooms and carrots, slice the mushrooms and shred the carrots, or slice them into matchsticks.\u00a0Store any unused vegetables for future use.<\/p>\n
3.<\/strong>\u00a0Pat yourself on the back. That was a lot of vegetables!<\/p>\n4.<\/strong> Once the vegetables are prepped, make the Spaghetti Squash Lasagna. Use\u00a0a large spoon or fork to scrape the spaghetti squash from its\u00a0skin. Transfer to a clean kitchen towel\u00a0or colander and gently squeeze the squash to remove any excess moisture.<\/p>\nHeat 3 tsp. olive oil in a large skillet over medium-high heat. Add \u00be cup of the diced onions and \u00be cup of the sliced mushrooms to the skillet; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n
Add 1\u00bd cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Remove the vegetables from heat and set aside. Add 1\u00bd cup marinara sauce to the\u00a0skillet and stir to combine.<\/p>\n
In a medium bowl, combine 1 cup ricotta cheese, 3 eggs, and 3 Tbsp. ground flax. Finally, measure and set aside \u00be cup shredded mozzarella cheese.<\/p>\n
Assemble lasagna in an 8\u201dx8\u201d baking dish by layering half of the spaghetti squash, followed by half of the ricotta cheese mixture, half of the vegetable mixture, and half of the mozzarella cheese; repeat layers with the remaining ingredients.<\/p>\n
Place the baking dish in the 425\u00b0F preheated oven for 45 minutes or until the cheese is bubbling and begins to turn golden brown. Set aside to cool and turn oven off. Once cool, divide the lasagna into three large storage containers.<\/p>\n
4.<\/strong>\u00a0While the lasagna bakes, make the Chickpea Vegetable Soup. In a large saucepan, heat 3 tsp. olive oil over medium-high heat.<\/p>\nAdd \u00be cup of the diced onions, 3 cloves of chopped\u00a0garlic (approximately 3 tsp.), and \u00be cup of the sliced mushrooms to the saucepan; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n
Next, add \u00be cup of shredded\u00a0carrots to the saucepan and cook\u00a0for an additional 5 minutes. Open, drain, and rinse two 15 oz. cans of chickpeas.<\/p>\n
Add 3 cups of chickpeas, 3 cups of vegetable broth, \u00be cup of chopped swiss chard, and 3 tsp. of Italian seasoning to the saucepan. Cover, reduce heat to low and simmer\u00a0for an additional 20-30 minutes until chard is soft. Set aside to cool, then portion into three\u00a0storage containers.<\/p>\n
5.<\/strong> While the soup\u00a0is simmering, prepare the Zucchini Noodle Stir Fry. Coat a large skillet with nonstick cooking spray and place\u00a0over medium-high heat. Add \u00bd cup of the diced onions, 4 cloves of the minced garlic (approximately 4 tsp.), and \u00bd cup of the sliced mushrooms to the skillet; cook until the onion is translucent and the mushrooms have softened (about 5 minutes).<\/p>\nNext, add 3 cups of spiralized zucchini and 1 cup of shredded cabbage to the skillet; heat for an additional 5 minutes, making sure all ingredients are well combined.<\/p>\n
Add 4 tsp. sesame oil and stir to combine. Remove from heat and set aside to cool. Once cool, divide the vegetable mixture between 2 large storage containers; top each with 1 or 2 tsp. reduced-sodium soy sauce and 1 Tbsp. sesame seeds, then cover and refrigerate.<\/p>\n
6.<\/strong> Prep the Seasonal Omelettes. In a large skillet, heat 3 tsp. coconut oil over medium-high heat. Add \u00be cup of the diced onions, \u00be cup of the sliced mushrooms, and \u00be cup of the chopped asparagus to the skillet; cook until the onion is translucent, and mushrooms and asparagus have softened (about 5 minutes).<\/p>\nNext, add \u00be cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Prepare three individual omelets. For each, whisk 2 eggs, seasoning with salt and pepper, if desired, and\u00a0cook in a small skillet with 1 tsp. coconut oil.<\/p>\n
Cook\u00a0eggs over medium-low heat until eggs are set, then place \u2153 of the vegetable mixture in center of eggs and fold ends over. Repeat all steps two more times.<\/p>\n
Or, make a scramble: Heat 3 tsp. coconut oil over medium heat, add 6 scrambled eggs and\u00a0all cooked veggies, stirring until eggs are set. Divide between three containers. Serve with a slice of whole-grain toast.<\/p>\n
7.<\/strong> Make the Lemon Ricotta Pancakes by adding \u00be cup ricotta cheese, 6 eggs, 1 cup rolled oats and 4 tsp. fresh lemon zest to a\u00a0bowl and stirring until batter is smooth.<\/p>\nIn a large skillet, heat 1 tsp. coconut oil over medium-high heat. Pour or scoop batter into skillet, using approximately \u00bc cup of batter for each pancake, and making 3 pancakes per batch.<\/p>\n
Repeat process of heating more coconut oil and making pancakes until all batter is used. Note<\/strong>: We made 12 pancakes in 4 batches; however, if using a smaller pan, reduce the amount of coconut oil you use per batch. Divide pancakes between 2 storage containers.<\/p>\nWhen ready to eat, top with \u00bd banana and drizzle with freshly squeezed lemon juice if desired.<\/p>\n
8.<\/strong> Next, prep the Hummus Veggie Wraps. In a small saucepan, bring 1 cup water to a boil. Add \u00bd cup uncooked quinoa, reduce heat to low, and cover for 15 minutes or until quinoa is tender. Set aside to cool.<\/p>\nTo make two large wraps, lay four\u00a0large swiss chard leaves on a work surface in stacks of two (or, make four smaller wraps). Spread each stack of chard with \u00bc cup\u00a0hummus.<\/p>\n
Place\u00a0\u00bc cup red bell pepper slices, \u00bc cup pre-washed spinach, \u00bc cup sprouts, \u00bc cup matchstick carrots, and \u00bc cup cucumber slices in the center of each leaf. Add \u00bd cup cooled, cooked quinoa to each.<\/p>\n
Tightly wrap swiss chard leaves around\u00a0each stack of vegetables, rolling each into the shape of a burrito. Secure wraps with toothpicks if needed. Place into two food storage containers.<\/p>\n
9.<\/strong> Prep the Greek yogurt snack by placing\u00a0\u00be cup yogurt and 1 Tbsp. chia seeds into five\u00a0storage containers. Top each with one peeled orange divided into segments. Place in fridge.<\/p>\n10.<\/strong> Make the Shakeology Smoothie each day when by blending 1 scoop Shakeology with \u00bd banana, water, and ice.<\/p>\nVegetarian Meal Prep Grocery List<\/strong><\/h2>\nFruit<\/strong>4 large bananas5 medium oranges1\u00bd cup grapes1 lemon<\/p>\nVegetables<\/strong>2 (8 oz.) packages sliced mushrooms3 cups pre-washed baby spinach1 bundle asparagus3 large onions1 bunch\u00a0swiss chard with large leaves1 cup shredded carrots (or 2\u00a0large carrots)1 head garlic1 medium red bell pepper8 oz. package sprouts1 medium cucumber1 medium spaghetti squash (3-4 lbs.)3 medium zucchini1 small head\u00a0purple cabbage<\/p>\nProtein<\/strong>5 scoops or packets Vanilla Shakeology15 eggs<\/p>\nDairy<\/strong>15 oz. part-skim ricotta cheese32 oz. 1% plain Greek yogurt\u00be cup\u00a0shredded mozzarella cheese<\/p>\nDeli<\/strong>8 oz. prepared\u00a0hummus<\/p>\nDry and Canned Goods<\/strong>1 loaf whole-grain\u00a0bread1 cup old-fashioned rolled oats2 (15 oz.) cans chickpeas24\u00a0oz. container vegetable broth1 jar marinara sauce, no sugar added\u00bd cup uncooked quinoa (or 1 cup cooked quinoa)5 Tbsp. chia seeds3\u00a0Tbsp. ground flax seeds3\u00a0Tbsp. sesame seeds<\/p>\nPantry<\/strong>olive\u00a0oilcoconut\u00a0oilsesame oilreduced-sodium soy sauceItalian seasoning<\/p>\n![\"Vegetarian](\"https:\/\/cms-prod-data-1474413423-uploads-icxng7ujh825.s3.amazonaws.com\/uploads\/sites\/9\/2017\/02\/Vegetarian-Meal-Prep-for-the-21-Day-Fix-1500%E2%80%931800.jpg\" "\\"\\"")
<\/p>\n","protected":false},"excerpt":{"rendered":"
This light and healthy vegetarian meal prep is a veggie lover\u2019s dream come true. Even if you\u2019re not strictly vegetarian, this meal plan is an excellent menu to try out for a week. You\u2019ll get your\u00a0daily recommended servings of protein from familiar sources like eggs, yogurt, and Shakeology,\u00a0so it\u2019s\u00a0a good\u00a0choice for those who want to […]<\/p>\n","protected":false},"author":1,"featured_media":4043,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[19],"class_list":["post-4042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-21-day-fix"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=4042"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4043"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=4042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=4042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=4042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
These are the Healthy Meals You\u2019ll Eat this Week:<\/strong><\/h2>\nBreakfast (M\/W\/F):<\/strong> Seasonal Omelette with Whole-Grain\u00a0Toast<\/p>\nBreakfast (T\/Th)<\/strong>: Lemon Ricotta Pancakes with Banana<\/p>\nShakeology Snack (M\/T\/W\/Th\/F)<\/strong>: Banana\u00a0Shakeology Smoothie<\/p>\nPM Snack (M\/T\/W\/Th\/F)<\/strong>: Greek Yogurt with Citrus and\u00a0Seeds<\/p>\nLunch (M\/W\/F)<\/strong>: Chickpea Vegetable Soup<\/p>\nLunch (T\/Th)<\/strong>: Hummus Veggie Wrap<\/p>\nDinner (M\/W\/F)<\/strong>: Easy Spaghetti Squash Lasagna<\/p>\nDinner (T\/Th)<\/strong>: Zucchini Noodle Stir Fry<\/p>\n21 Day Fix Vegetarian Meal Prep: 1,500-1,800 Calories<\/h2>\nBreakfast:<\/h3>\n
M\/W\/F: Seasonal Omelette with Whole-Grain\u00a0Toast and Grapes*<\/strong>\u00a0(2 eggs, \u00bc cup mushrooms, \u00bc cup spinach, \u00bc cup asparagus, \u00bc cup onion, 1 slice whole-wheat toast, \u00bd cup grapes, 2 tsp. coconut oil = 1 Green, \u00bd Purple, 1 Red, 1 Yellow, 2 tsp. )*grapes not pictured<\/p>\nT\/Th: Lemon Ricotta Pancakes<\/strong> (\u00bc cup + 2 Tbsp. part-skim ricotta cheese, 3 eggs, \u00bd cup rolled oats, 2 tsp. fresh lemon zest, \u00bd large banana, 2 tsp. coconut oil, \u00bc lemon juiced = 1 Purple, 2 Red, 2 Yellow, 2 tsp.)<\/p>\n<\/p>\n
Snacks:<\/h3>\n
Daily Shakeology Snack:\u00a0<\/strong>Banana Smoothie (\u00bd large banana, 1 scoop Shakeology, water, ice: 1 Purple, 1 Red)<\/p>\nDaily Afternoon Snack:<\/strong> Greek Yogurt with Citrus and Seeds (\u00be cup 1% plain Greek yogurt, 1 medium orange, 1 Tbsp. chia seeds = 1 Purple, 1 Red, \u00bd Orange)<\/p>\nLunches:<\/h3>\n
M\/W\/F: Chickpea Vegetable Soup\u00a0<\/strong>(1 cup garbanzo beans, 1 cup vegetable broth, \u00bc cup swiss chard, \u00bc cup onion, \u00bc cup mushrooms, \u00bc cup carrots, 1 clove garlic, 1 tsp. Italian seasoning, 1 tsp. olive oil = 1\u00a0Green, 2 Yellow, 1 tsp.)<\/p>\nT\/Th: Hummus Veggie Wrap <\/strong>(2 large swiss chard leaves, \u00bc cup hummus, \u00bc cup red bell pepper, \u00bc cup spinach, \u00bc cup sprouts, \u00bc cup carrots, \u00bc cup cucumber, \u00bd cup quinoa = 1\u00bd Green, 1 Yellow, 1 Blue)<\/p>\nDinners:<\/h3>\n
M\/W\/F: Spaghetti Squash Lasagna\u00a0<\/strong>(1 cup cooked spaghetti squash, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup spinach, \u00bd cup marinara sauce, \u00bc cup shredded mozzarella cheese, \u2153 cup part-skim ricotta cheese, 1 egg, 1 Tbsp. ground flax, 1 tsp. olive oil = 2 Green, \u00bd Purple, 1 Red, 1 Blue, \u00bd Orange, 1 tsp.)<\/p>\nT\/Th: Zucchini Noodle Stir Fry\u00a0<\/strong>(1\u00bd cups spiralized zucchini, 2 cloves garlic, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup shredded cabbage, 1 Tbsp. sesame seeds, 2 tsp. reduced-sodium soy sauce, 2 tsp. sesame oil = 2\u00bd Green, \u00bd Orange, 2 tsp.)<\/p>\n<\/p>\n
Follow this step-by-step guide to assemble your vegetarian 21 Day Fix meal prep:<\/strong><\/h3>\n1. <\/strong>Preheat oven to 425\u00b0F. Line one large baking sheet with parchment paper. Prep the spaghetti squash by slicing it in half lengthwise and scraping out the\u00a0seeds with a spoon.<\/p>\nSeason the insides with salt and pepper, if desired, and arrange on baking sheet (cut side down). Place baking sheet in the preheated oven for 45 minutes or until spaghetti squash is tender\u00a0and shreds easily with a fork. Remove from oven and set aside to cool. Leave oven on<\/strong>.<\/p>\n2.<\/strong> While the spaghetti squash is baking, prep vegetables for the week as follows: One at a time, wash, cut, and set each vegetable aside in separate bowls.<\/p>\nRemove the skin from the 3 onions and chop\u00a0into small pieces. Remove the stems from the swiss chard leaves; reserve 4 large whole leaves for the Hummus Veggie Wraps and chop \u00be cup of chard for the Chickpea Vegetable Soup.<\/p>\n
Rinse the asparagus, cut off the woody part of the\u00a0stems (about the bottom two inches), then\u00a0chop into 1-inch pieces until you have \u00be cup asparagus. Rinse, remove the seeds,\u00a0and cut a red bell pepper into \u00bd cup of thin slices.<\/p>\n
Rinse and cut cucumber into \u00bd cup of thin slices. Rinse and shred 1 cup cabbage. Peel and finely chop\u00a07 cloves of garlic. Remove the ends, rinse, and spiralize 3 cups of zucchini (or, use a vegetable peeler to shave the zucchini into long, thin strips).<\/p>\n
If you purchased whole mushrooms and carrots, slice the mushrooms and shred the carrots, or slice them into matchsticks.\u00a0Store any unused vegetables for future use.<\/p>\n
3.<\/strong>\u00a0Pat yourself on the back. That was a lot of vegetables!<\/p>\n4.<\/strong> Once the vegetables are prepped, make the Spaghetti Squash Lasagna. Use\u00a0a large spoon or fork to scrape the spaghetti squash from its\u00a0skin. Transfer to a clean kitchen towel\u00a0or colander and gently squeeze the squash to remove any excess moisture.<\/p>\nHeat 3 tsp. olive oil in a large skillet over medium-high heat. Add \u00be cup of the diced onions and \u00be cup of the sliced mushrooms to the skillet; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n
Add 1\u00bd cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Remove the vegetables from heat and set aside. Add 1\u00bd cup marinara sauce to the\u00a0skillet and stir to combine.<\/p>\n
In a medium bowl, combine 1 cup ricotta cheese, 3 eggs, and 3 Tbsp. ground flax. Finally, measure and set aside \u00be cup shredded mozzarella cheese.<\/p>\n
Assemble lasagna in an 8\u201dx8\u201d baking dish by layering half of the spaghetti squash, followed by half of the ricotta cheese mixture, half of the vegetable mixture, and half of the mozzarella cheese; repeat layers with the remaining ingredients.<\/p>\n
Place the baking dish in the 425\u00b0F preheated oven for 45 minutes or until the cheese is bubbling and begins to turn golden brown. Set aside to cool and turn oven off. Once cool, divide the lasagna into three large storage containers.<\/p>\n
4.<\/strong>\u00a0While the lasagna bakes, make the Chickpea Vegetable Soup. In a large saucepan, heat 3 tsp. olive oil over medium-high heat.<\/p>\nAdd \u00be cup of the diced onions, 3 cloves of chopped\u00a0garlic (approximately 3 tsp.), and \u00be cup of the sliced mushrooms to the saucepan; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n
Next, add \u00be cup of shredded\u00a0carrots to the saucepan and cook\u00a0for an additional 5 minutes. Open, drain, and rinse two 15 oz. cans of chickpeas.<\/p>\n
Add 3 cups of chickpeas, 3 cups of vegetable broth, \u00be cup of chopped swiss chard, and 3 tsp. of Italian seasoning to the saucepan. Cover, reduce heat to low and simmer\u00a0for an additional 20-30 minutes until chard is soft. Set aside to cool, then portion into three\u00a0storage containers.<\/p>\n
5.<\/strong> While the soup\u00a0is simmering, prepare the Zucchini Noodle Stir Fry. Coat a large skillet with nonstick cooking spray and place\u00a0over medium-high heat. Add \u00bd cup of the diced onions, 4 cloves of the minced garlic (approximately 4 tsp.), and \u00bd cup of the sliced mushrooms to the skillet; cook until the onion is translucent and the mushrooms have softened (about 5 minutes).<\/p>\nNext, add 3 cups of spiralized zucchini and 1 cup of shredded cabbage to the skillet; heat for an additional 5 minutes, making sure all ingredients are well combined.<\/p>\n
Add 4 tsp. sesame oil and stir to combine. Remove from heat and set aside to cool. Once cool, divide the vegetable mixture between 2 large storage containers; top each with 1 or 2 tsp. reduced-sodium soy sauce and 1 Tbsp. sesame seeds, then cover and refrigerate.<\/p>\n
6.<\/strong> Prep the Seasonal Omelettes. In a large skillet, heat 3 tsp. coconut oil over medium-high heat. Add \u00be cup of the diced onions, \u00be cup of the sliced mushrooms, and \u00be cup of the chopped asparagus to the skillet; cook until the onion is translucent, and mushrooms and asparagus have softened (about 5 minutes).<\/p>\nNext, add \u00be cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Prepare three individual omelets. For each, whisk 2 eggs, seasoning with salt and pepper, if desired, and\u00a0cook in a small skillet with 1 tsp. coconut oil.<\/p>\n
Cook\u00a0eggs over medium-low heat until eggs are set, then place \u2153 of the vegetable mixture in center of eggs and fold ends over. Repeat all steps two more times.<\/p>\n
Or, make a scramble: Heat 3 tsp. coconut oil over medium heat, add 6 scrambled eggs and\u00a0all cooked veggies, stirring until eggs are set. Divide between three containers. Serve with a slice of whole-grain toast.<\/p>\n
7.<\/strong> Make the Lemon Ricotta Pancakes by adding \u00be cup ricotta cheese, 6 eggs, 1 cup rolled oats and 4 tsp. fresh lemon zest to a\u00a0bowl and stirring until batter is smooth.<\/p>\nIn a large skillet, heat 1 tsp. coconut oil over medium-high heat. Pour or scoop batter into skillet, using approximately \u00bc cup of batter for each pancake, and making 3 pancakes per batch.<\/p>\n
Repeat process of heating more coconut oil and making pancakes until all batter is used. Note<\/strong>: We made 12 pancakes in 4 batches; however, if using a smaller pan, reduce the amount of coconut oil you use per batch. Divide pancakes between 2 storage containers.<\/p>\nWhen ready to eat, top with \u00bd banana and drizzle with freshly squeezed lemon juice if desired.<\/p>\n
8.<\/strong> Next, prep the Hummus Veggie Wraps. In a small saucepan, bring 1 cup water to a boil. Add \u00bd cup uncooked quinoa, reduce heat to low, and cover for 15 minutes or until quinoa is tender. Set aside to cool.<\/p>\nTo make two large wraps, lay four\u00a0large swiss chard leaves on a work surface in stacks of two (or, make four smaller wraps). Spread each stack of chard with \u00bc cup\u00a0hummus.<\/p>\n
Place\u00a0\u00bc cup red bell pepper slices, \u00bc cup pre-washed spinach, \u00bc cup sprouts, \u00bc cup matchstick carrots, and \u00bc cup cucumber slices in the center of each leaf. Add \u00bd cup cooled, cooked quinoa to each.<\/p>\n
Tightly wrap swiss chard leaves around\u00a0each stack of vegetables, rolling each into the shape of a burrito. Secure wraps with toothpicks if needed. Place into two food storage containers.<\/p>\n
9.<\/strong> Prep the Greek yogurt snack by placing\u00a0\u00be cup yogurt and 1 Tbsp. chia seeds into five\u00a0storage containers. Top each with one peeled orange divided into segments. Place in fridge.<\/p>\n10.<\/strong> Make the Shakeology Smoothie each day when by blending 1 scoop Shakeology with \u00bd banana, water, and ice.<\/p>\nVegetarian Meal Prep Grocery List<\/strong><\/h2>\nFruit<\/strong>4 large bananas5 medium oranges1\u00bd cup grapes1 lemon<\/p>\nVegetables<\/strong>2 (8 oz.) packages sliced mushrooms3 cups pre-washed baby spinach1 bundle asparagus3 large onions1 bunch\u00a0swiss chard with large leaves1 cup shredded carrots (or 2\u00a0large carrots)1 head garlic1 medium red bell pepper8 oz. package sprouts1 medium cucumber1 medium spaghetti squash (3-4 lbs.)3 medium zucchini1 small head\u00a0purple cabbage<\/p>\nProtein<\/strong>5 scoops or packets Vanilla Shakeology15 eggs<\/p>\nDairy<\/strong>15 oz. part-skim ricotta cheese32 oz. 1% plain Greek yogurt\u00be cup\u00a0shredded mozzarella cheese<\/p>\nDeli<\/strong>8 oz. prepared\u00a0hummus<\/p>\nDry and Canned Goods<\/strong>1 loaf whole-grain\u00a0bread1 cup old-fashioned rolled oats2 (15 oz.) cans chickpeas24\u00a0oz. container vegetable broth1 jar marinara sauce, no sugar added\u00bd cup uncooked quinoa (or 1 cup cooked quinoa)5 Tbsp. chia seeds3\u00a0Tbsp. ground flax seeds3\u00a0Tbsp. sesame seeds<\/p>\nPantry<\/strong>olive\u00a0oilcoconut\u00a0oilsesame oilreduced-sodium soy sauceItalian seasoning<\/p>\n<\/p>\n","protected":false},"excerpt":{"rendered":"
This light and healthy vegetarian meal prep is a veggie lover\u2019s dream come true. Even if you\u2019re not strictly vegetarian, this meal plan is an excellent menu to try out for a week. You\u2019ll get your\u00a0daily recommended servings of protein from familiar sources like eggs, yogurt, and Shakeology,\u00a0so it\u2019s\u00a0a good\u00a0choice for those who want to […]<\/p>\n","protected":false},"author":1,"featured_media":4043,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[19],"class_list":["post-4042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-21-day-fix"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=4042"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4043"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=4042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=4042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=4042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Breakfast (T\/Th)<\/strong>: Lemon Ricotta Pancakes with Banana<\/p>\n Shakeology Snack (M\/T\/W\/Th\/F)<\/strong>: Banana\u00a0Shakeology Smoothie<\/p>\n PM Snack (M\/T\/W\/Th\/F)<\/strong>: Greek Yogurt with Citrus and\u00a0Seeds<\/p>\n Lunch (M\/W\/F)<\/strong>: Chickpea Vegetable Soup<\/p>\n Lunch (T\/Th)<\/strong>: Hummus Veggie Wrap<\/p>\n Dinner (M\/W\/F)<\/strong>: Easy Spaghetti Squash Lasagna<\/p>\n Dinner (T\/Th)<\/strong>: Zucchini Noodle Stir Fry<\/p>\n M\/W\/F: Seasonal Omelette with Whole-Grain\u00a0Toast and Grapes*<\/strong>\u00a0(2 eggs, \u00bc cup mushrooms, \u00bc cup spinach, \u00bc cup asparagus, \u00bc cup onion, 1 slice whole-wheat toast, \u00bd cup grapes, 2 tsp. coconut oil = 1 Green, \u00bd Purple, 1 Red, 1 Yellow, 2 tsp. )*grapes not pictured<\/p>\n T\/Th: Lemon Ricotta Pancakes<\/strong> (\u00bc cup + 2 Tbsp. part-skim ricotta cheese, 3 eggs, \u00bd cup rolled oats, 2 tsp. fresh lemon zest, \u00bd large banana, 2 tsp. coconut oil, \u00bc lemon juiced = 1 Purple, 2 Red, 2 Yellow, 2 tsp.)<\/p>\n Daily Shakeology Snack:\u00a0<\/strong>Banana Smoothie (\u00bd large banana, 1 scoop Shakeology, water, ice: 1 Purple, 1 Red)<\/p>\n Daily Afternoon Snack:<\/strong> Greek Yogurt with Citrus and Seeds (\u00be cup 1% plain Greek yogurt, 1 medium orange, 1 Tbsp. chia seeds = 1 Purple, 1 Red, \u00bd Orange)<\/p>\n M\/W\/F: Chickpea Vegetable Soup\u00a0<\/strong>(1 cup garbanzo beans, 1 cup vegetable broth, \u00bc cup swiss chard, \u00bc cup onion, \u00bc cup mushrooms, \u00bc cup carrots, 1 clove garlic, 1 tsp. Italian seasoning, 1 tsp. olive oil = 1\u00a0Green, 2 Yellow, 1 tsp.)<\/p>\n T\/Th: Hummus Veggie Wrap <\/strong>(2 large swiss chard leaves, \u00bc cup hummus, \u00bc cup red bell pepper, \u00bc cup spinach, \u00bc cup sprouts, \u00bc cup carrots, \u00bc cup cucumber, \u00bd cup quinoa = 1\u00bd Green, 1 Yellow, 1 Blue)<\/p>\n M\/W\/F: Spaghetti Squash Lasagna\u00a0<\/strong>(1 cup cooked spaghetti squash, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup spinach, \u00bd cup marinara sauce, \u00bc cup shredded mozzarella cheese, \u2153 cup part-skim ricotta cheese, 1 egg, 1 Tbsp. ground flax, 1 tsp. olive oil = 2 Green, \u00bd Purple, 1 Red, 1 Blue, \u00bd Orange, 1 tsp.)<\/p>\n T\/Th: Zucchini Noodle Stir Fry\u00a0<\/strong>(1\u00bd cups spiralized zucchini, 2 cloves garlic, \u00bc cup mushrooms, \u00bc cup onions, \u00bd cup shredded cabbage, 1 Tbsp. sesame seeds, 2 tsp. reduced-sodium soy sauce, 2 tsp. sesame oil = 2\u00bd Green, \u00bd Orange, 2 tsp.)<\/p>\n 1. <\/strong>Preheat oven to 425\u00b0F. Line one large baking sheet with parchment paper. Prep the spaghetti squash by slicing it in half lengthwise and scraping out the\u00a0seeds with a spoon.<\/p>\n Season the insides with salt and pepper, if desired, and arrange on baking sheet (cut side down). Place baking sheet in the preheated oven for 45 minutes or until spaghetti squash is tender\u00a0and shreds easily with a fork. Remove from oven and set aside to cool. Leave oven on<\/strong>.<\/p>\n 2.<\/strong> While the spaghetti squash is baking, prep vegetables for the week as follows: One at a time, wash, cut, and set each vegetable aside in separate bowls.<\/p>\n Remove the skin from the 3 onions and chop\u00a0into small pieces. Remove the stems from the swiss chard leaves; reserve 4 large whole leaves for the Hummus Veggie Wraps and chop \u00be cup of chard for the Chickpea Vegetable Soup.<\/p>\n Rinse the asparagus, cut off the woody part of the\u00a0stems (about the bottom two inches), then\u00a0chop into 1-inch pieces until you have \u00be cup asparagus. Rinse, remove the seeds,\u00a0and cut a red bell pepper into \u00bd cup of thin slices.<\/p>\n Rinse and cut cucumber into \u00bd cup of thin slices. Rinse and shred 1 cup cabbage. Peel and finely chop\u00a07 cloves of garlic. Remove the ends, rinse, and spiralize 3 cups of zucchini (or, use a vegetable peeler to shave the zucchini into long, thin strips).<\/p>\n If you purchased whole mushrooms and carrots, slice the mushrooms and shred the carrots, or slice them into matchsticks.\u00a0Store any unused vegetables for future use.<\/p>\n 3.<\/strong>\u00a0Pat yourself on the back. That was a lot of vegetables!<\/p>\n 4.<\/strong> Once the vegetables are prepped, make the Spaghetti Squash Lasagna. Use\u00a0a large spoon or fork to scrape the spaghetti squash from its\u00a0skin. Transfer to a clean kitchen towel\u00a0or colander and gently squeeze the squash to remove any excess moisture.<\/p>\n Heat 3 tsp. olive oil in a large skillet over medium-high heat. Add \u00be cup of the diced onions and \u00be cup of the sliced mushrooms to the skillet; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n Add 1\u00bd cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Remove the vegetables from heat and set aside. Add 1\u00bd cup marinara sauce to the\u00a0skillet and stir to combine.<\/p>\n In a medium bowl, combine 1 cup ricotta cheese, 3 eggs, and 3 Tbsp. ground flax. Finally, measure and set aside \u00be cup shredded mozzarella cheese.<\/p>\n Assemble lasagna in an 8\u201dx8\u201d baking dish by layering half of the spaghetti squash, followed by half of the ricotta cheese mixture, half of the vegetable mixture, and half of the mozzarella cheese; repeat layers with the remaining ingredients.<\/p>\n Place the baking dish in the 425\u00b0F preheated oven for 45 minutes or until the cheese is bubbling and begins to turn golden brown. Set aside to cool and turn oven off. Once cool, divide the lasagna into three large storage containers.<\/p>\n 4.<\/strong>\u00a0While the lasagna bakes, make the Chickpea Vegetable Soup. In a large saucepan, heat 3 tsp. olive oil over medium-high heat.<\/p>\n Add \u00be cup of the diced onions, 3 cloves of chopped\u00a0garlic (approximately 3 tsp.), and \u00be cup of the sliced mushrooms to the saucepan; cook until the onion is translucent and mushrooms have softened (about 5 minutes).<\/p>\n Next, add \u00be cup of shredded\u00a0carrots to the saucepan and cook\u00a0for an additional 5 minutes. Open, drain, and rinse two 15 oz. cans of chickpeas.<\/p>\n Add 3 cups of chickpeas, 3 cups of vegetable broth, \u00be cup of chopped swiss chard, and 3 tsp. of Italian seasoning to the saucepan. Cover, reduce heat to low and simmer\u00a0for an additional 20-30 minutes until chard is soft. Set aside to cool, then portion into three\u00a0storage containers.<\/p>\n 5.<\/strong> While the soup\u00a0is simmering, prepare the Zucchini Noodle Stir Fry. Coat a large skillet with nonstick cooking spray and place\u00a0over medium-high heat. Add \u00bd cup of the diced onions, 4 cloves of the minced garlic (approximately 4 tsp.), and \u00bd cup of the sliced mushrooms to the skillet; cook until the onion is translucent and the mushrooms have softened (about 5 minutes).<\/p>\n Next, add 3 cups of spiralized zucchini and 1 cup of shredded cabbage to the skillet; heat for an additional 5 minutes, making sure all ingredients are well combined.<\/p>\n Add 4 tsp. sesame oil and stir to combine. Remove from heat and set aside to cool. Once cool, divide the vegetable mixture between 2 large storage containers; top each with 1 or 2 tsp. reduced-sodium soy sauce and 1 Tbsp. sesame seeds, then cover and refrigerate.<\/p>\n 6.<\/strong> Prep the Seasonal Omelettes. In a large skillet, heat 3 tsp. coconut oil over medium-high heat. Add \u00be cup of the diced onions, \u00be cup of the sliced mushrooms, and \u00be cup of the chopped asparagus to the skillet; cook until the onion is translucent, and mushrooms and asparagus have softened (about 5 minutes).<\/p>\n Next, add \u00be cup spinach to the skillet, cooking just until spinach has wilted (about 2 minutes). Prepare three individual omelets. For each, whisk 2 eggs, seasoning with salt and pepper, if desired, and\u00a0cook in a small skillet with 1 tsp. coconut oil.<\/p>\n Cook\u00a0eggs over medium-low heat until eggs are set, then place \u2153 of the vegetable mixture in center of eggs and fold ends over. Repeat all steps two more times.<\/p>\n Or, make a scramble: Heat 3 tsp. coconut oil over medium heat, add 6 scrambled eggs and\u00a0all cooked veggies, stirring until eggs are set. Divide between three containers. Serve with a slice of whole-grain toast.<\/p>\n 7.<\/strong> Make the Lemon Ricotta Pancakes by adding \u00be cup ricotta cheese, 6 eggs, 1 cup rolled oats and 4 tsp. fresh lemon zest to a\u00a0bowl and stirring until batter is smooth.<\/p>\n In a large skillet, heat 1 tsp. coconut oil over medium-high heat. Pour or scoop batter into skillet, using approximately \u00bc cup of batter for each pancake, and making 3 pancakes per batch.<\/p>\n Repeat process of heating more coconut oil and making pancakes until all batter is used. Note<\/strong>: We made 12 pancakes in 4 batches; however, if using a smaller pan, reduce the amount of coconut oil you use per batch. Divide pancakes between 2 storage containers.<\/p>\n When ready to eat, top with \u00bd banana and drizzle with freshly squeezed lemon juice if desired.<\/p>\n 8.<\/strong> Next, prep the Hummus Veggie Wraps. In a small saucepan, bring 1 cup water to a boil. Add \u00bd cup uncooked quinoa, reduce heat to low, and cover for 15 minutes or until quinoa is tender. Set aside to cool.<\/p>\n To make two large wraps, lay four\u00a0large swiss chard leaves on a work surface in stacks of two (or, make four smaller wraps). Spread each stack of chard with \u00bc cup\u00a0hummus.<\/p>\n Place\u00a0\u00bc cup red bell pepper slices, \u00bc cup pre-washed spinach, \u00bc cup sprouts, \u00bc cup matchstick carrots, and \u00bc cup cucumber slices in the center of each leaf. Add \u00bd cup cooled, cooked quinoa to each.<\/p>\n Tightly wrap swiss chard leaves around\u00a0each stack of vegetables, rolling each into the shape of a burrito. Secure wraps with toothpicks if needed. Place into two food storage containers.<\/p>\n 9.<\/strong> Prep the Greek yogurt snack by placing\u00a0\u00be cup yogurt and 1 Tbsp. chia seeds into five\u00a0storage containers. Top each with one peeled orange divided into segments. Place in fridge.<\/p>\n 10.<\/strong> Make the Shakeology Smoothie each day when by blending 1 scoop Shakeology with \u00bd banana, water, and ice.<\/p>\n Fruit<\/strong>4 large bananas5 medium oranges1\u00bd cup grapes1 lemon<\/p>\n Vegetables<\/strong>2 (8 oz.) packages sliced mushrooms3 cups pre-washed baby spinach1 bundle asparagus3 large onions1 bunch\u00a0swiss chard with large leaves1 cup shredded carrots (or 2\u00a0large carrots)1 head garlic1 medium red bell pepper8 oz. package sprouts1 medium cucumber1 medium spaghetti squash (3-4 lbs.)3 medium zucchini1 small head\u00a0purple cabbage<\/p>\n Protein<\/strong>5 scoops or packets Vanilla Shakeology15 eggs<\/p>\n Dairy<\/strong>15 oz. part-skim ricotta cheese32 oz. 1% plain Greek yogurt\u00be cup\u00a0shredded mozzarella cheese<\/p>\n Deli<\/strong>8 oz. prepared\u00a0hummus<\/p>\n Dry and Canned Goods<\/strong>1 loaf whole-grain\u00a0bread1 cup old-fashioned rolled oats2 (15 oz.) cans chickpeas24\u00a0oz. container vegetable broth1 jar marinara sauce, no sugar added\u00bd cup uncooked quinoa (or 1 cup cooked quinoa)5 Tbsp. chia seeds3\u00a0Tbsp. ground flax seeds3\u00a0Tbsp. sesame seeds<\/p>\n Pantry<\/strong>olive\u00a0oilcoconut\u00a0oilsesame oilreduced-sodium soy sauceItalian seasoning<\/p>\n This light and healthy vegetarian meal prep is a veggie lover\u2019s dream come true. Even if you\u2019re not strictly vegetarian, this meal plan is an excellent menu to try out for a week. You\u2019ll get your\u00a0daily recommended servings of protein from familiar sources like eggs, yogurt, and Shakeology,\u00a0so it\u2019s\u00a0a good\u00a0choice for those who want to […]<\/p>\n","protected":false},"author":1,"featured_media":4043,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[19],"class_list":["post-4042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-21-day-fix"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=4042"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/4042\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4043"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=4042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=4042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=4042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}21 Day Fix Vegetarian Meal Prep: 1,500-1,800 Calories<\/h2>\n
Breakfast:<\/h3>\n
<\/p>\nSnacks:<\/h3>\n
Lunches:<\/h3>\n
Dinners:<\/h3>\n
<\/p>\nFollow this step-by-step guide to assemble your vegetarian 21 Day Fix meal prep:<\/strong><\/h3>\n
Vegetarian Meal Prep Grocery List<\/strong><\/h2>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"