Meal Plans

The following meal plans are provided to assist you with some ideas to get through the day on <10 grams of protein.
For more ideas please visit MDDA’s online recipe catalogue (note: some of these recipes include low protein foods not accessible for the challenge).

Blue indicates corresponding recipe below.


0 grams (free)

Fruit salad or fresh cut fruit (excluding banana and avocado)

0.5 to 1 gram

Small almond milk flat white (1g)

2 slices of Golden Hearth Gluten Free white bread (1g)

75g avocado (1g)
sliced tomato

1.5 to 2 grams

2 slice gluten free toast, 50g avocado (2g)

Banana smoothie (2g)

60 g pan fried mushroom (1g), 1 slice of Golden hearth Gluten free toast (.5 g), 1 grilled tomato (0g)

2.5 to 3 grams

100g Nudie Vanilla Coconut Milk Yoghurt (1.5g) with small banana (1g) and blueberries

30g rice bubbles with 150ml Vitasoy coconut milk (3g)


0 grams (free)

Watermelon, grapes, apple, orange

Carrot, cucumber and capsicum sticks

Icy poles


2 Eskal Gluten free Vanilla tea biscuits (0g)

30g Eskal Gluten free pretzels 0g

0.5 to 1 gram

2 Arnotts Tic Toc Biscuits (1g)

20g Black Swan Guacamole (.5g)

3 rice crackers (1g)

2 Arnotts ginger Nut Biscuits (1g)

Mini Pack Oreos (1g)

1 Coles Lamington Finger (1g)

1 Nana’s waffle with 30g Peter’s original ice cream and protein free chocolate topping.(1.5g)

1.5 to 2 grams

Sunbites Air popped popcorn snack pack (1.5g)

Snack pack of Arnott’s Thins (1.5g)

McDonalds Apple Pie (2g)

2.5 to 3 grams


0 grams (free)

Tropical Fruit Salad

0.5 to 1 gram

2 corn Cruskits (1g)

Creamy Mushroom or Celeriac soup (.5g)

1.5 to 2 grams

4 Corn Cruskits with butter and tomato and biocheese(2g)

1 Tub of Woolworths Sweet Potato and Pumpkin Soup (2 g)

2.5 to 3 grams

Shop bought Cucumber/avocado sushi hand roll (3g)

Small McDonalds Fries (3g)

BFree Wrap with salad , avocado and biocheese. (3.5g)


0 grams (free)

BBQ Vege Skewers (capsicum, mushroom, pineapple and eggplant)

Crisp green salad (lettuce, tomato, cucumber, mushroom & capsicum)

Vegetable lettuce cups

0.5 to 1 gram

Roast Vege Salad w/burnt carrot puree and rice crisps (1g)

Stuffed Roasted Capsicum w/mushroom, onion, tomoto, zuchini & gluten free crumbs (1g)

Vegetable curry (1g)

1.5 to 2 grams

Japanese rice (2g)

Seasoned Cauliflower Rice (w/capsicum, peas, beanshoots, baby corn and pineapple) (2g)

2.5 to 3 grams

Rice noodle stir fry   (2.5g)

Jacket potato and side salad (3g)

2 sweet potato patties and vermicelli noodle salad (3g) check noodle packet for content.

Roast vege salad (3g)

Creamy Winter Pie and green beans (3g)

Tacos (3g)


90 grams of banana

200ml of coconut or almond milk

1 teaspoon of cinnamon

honey is desired

1 BFree Wrap   (available from Woolworths) 2 grams protein

½ avocado – 1gram protein

20 grams spinach leaves .5 grams protein

tomato and cucumber slices – free

grated carrot – free

tablespoon of grated Biocheese (Coles or Woolies) – free

50 grams potato – 1 g

50 grams sweet potato 1g

60 grams of cauliflower 1g

1 carrot free

1 parsnip free

1 small fennel bulb free

20 grams of baby spinach leaves

Balsamic vinegar and extra virgin olive oil to dress


Cut all veges except spinach into even sized chunks, – partially cook potato and sweet potato in microwave for 4 mins. Toss all veges in olive oil, salt, pepper and crushed fennel seeds (or other herbs/spices to preference). Bake in moderate oven until cooked through and crispy on the edges. Toss with spinach leaves, oil and balsamic vinegar.

220g Kan tong Rice Noodles   2 g

Onion, capsicum, green beans, zucchini, carrot 4 mushrooms, cabbage

Sauce – 2 teaspoons of soy, juice of half a lime, tablespoon of sweet chilli sauce, few drops of sesame oil


Stir fry veges in rice bran oil until slightly soft, add noodles and sauce and stir fry for 2 mins until noodles are soft.

Reserve half for next day lunch.

2 Old el Paso Taco shells 1.5gs

1 tabs of corn – 1 gram

lettuce, tomato, cucumber and capsicum diced

4 mushrooms sauted in a teaspoon of taco seasoning

guacamole made with avocado, diced shallots and lemon juice – .5 grams

Grated Biocheese

120grams sweet potato 2.5 g

finely diced shallots, capsicum, green beans

½ teasp cumin

1 teas Orgran egg replacer

Juice of have a lemon

Salt to taste

15g lifestyle gluten free breadcrumbs (.5g)


Steam sweet potato in microwave and mash

Add all other ingredients except breadcrumbs and mix together

Form into patties and roll in bread crumbs

Shallow fry in olive oil

Single serve of vermicelli noodles – soak in boiling water for 5 minutes

Sliced capsicum, cucumber ribbons made using a vegetable peeler, carrot ribbons made using a vegetable peeler, 3 snow peas finely sliced, small handful of mint and coriander.

Dressing made from tablespoon of white vinegar, teaspoon of soy sauce, teaspoon of olive oil, teaspoon of white sugar and a few drops of sesame oil.


Drain noodles and cool, add veges and dressing and stir.

1 medium/large potato (approx. 150g) pierce skin with fork several and cook in microwave until centre is soft (about 4mins)

Diced onion, mushroom, capsicum, celery and tomato – sauté veges until soft.

Cut a cross in the top of the potato but not all the way through – press potato open and add a small dob of butter, put sauted veges in the middle and top with grated biocheese.

Serve with a green of lettuce, cucumber and snow peas.

Ingredients for one serve (3g protein)

20g pampas puff pastry (reduce protein by using GF puff pastry if needed) 2g protein

1 teas olive oil

¼ onion in chunks

1 stick celery in chunks

1 carrot in chunks

½ small zucchini in chunks

50g potato in smaller chunks (.1g protein)

3 mushrooms in chunks

2/3 cup of water with ¾ teas of aldi brand chicken flavour stock

1 heaped teas of cornflour mixed with water

1 tabs of coconut milk



  1. Sauté onion, celery and carrot in a small saucepan until caramelised.
  2. Add rest of ingredients except cornflour and coconut milk and simmer until potato is nearly cooked.
  3. Make a paste with the corn flour and a little water and add slowly to thicken the mixture. When it is thick and creamy turn heat off. Put mixture into ramekin and cover ramekin with pastry.
  4. Bake in oven until pastry is cooked and puffy.
  5. Serve with steam green beans

½ cup of steamed white rice 2 grams

3 mushrooms sliced a pan fried with Szechuan spices

1 carrot grated

red cabbage finely sliced

chopped coriander

finely diced red capsicum

finely sliced green beans

1 cup of hot vegetable stock


serve vegetables on a flat plate with bowl of rice and stock on the side. Made your own Japanese rice soup by mixing the ingredients.