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, pomegranate, mulberries)

Poached Pear (0g)

Peppered Grapefruit (0g)

Rhubarb and Orange Smoothie (0g)

Plum and Vanilla Smoothie (0g)

0.5 to 1 gram

Small almond milk flat white (1g)

Honey Pina Colada (alcohol free) (1g)

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

75g/half a small avocado (1g)

with a squeeze of lime juice, 1 sprinkle of salt and freshly ground black pepper

Half a roasted tomato (0g)

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 (0.5 g),1 grilled tomato (0g)

Limey Bananas (1.5g)

Mango and Lime Smoothie (2g)

2.5 to 3 grams

Hot Breakfast (2.5g) – Potato Cakes (1g) + 60 g pan fried mushroom (1g) + 1 slice of Golden hearth Gluten free toast (0.5 g) + 1 grilled tomato (0g)

100g Nudie Vanilla Coconut Milk Yoghurt (1.5g) with small banana (1g) and blueberries (0g)

30g rice bubbles with 250ml Vitasoy Coconut Milky (3g)


0 grams (free)

Watermelon, grapes, apple, orange (0g)

Roasted Beetroot Chips (0g)

Carrot, cucumber and capsicum sticks (0g)

Icy poles

2 Eskal Gluten free Vanilla tea biscuits (0g)

30g Eskal Gluten free pretzels (0g)

0.5 to 1 gram

2 Arnott’s Tic Toc Biscuits (1g)

20g Black Swan Guacamole (0.5g)

3 rice crackers (1g)

Avocado Dip (0.5g)

1 serve (25g) Kettle Chip Company Sweet Potato Chips Sea Salt (1g)

2 Arnott’s 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)

Avocado Chocolate Mousse (2g)

100g CoYo Coconut Natural Yoghurt (1.5g)

2.5 to 3 grams

Carrot Cornbread (3g)

30g Cheese Flavoured Popcorn (3g)

9 Rice crackers (3g)

200g CoYo Coconut Natural Yoghurt (3g)


0 grams (free)

Red Beetroot Soup (0g)

0.5 to 1 gram

2 corn Cruskits (1g)

Almost-Homemade Tomato Vegetable Soup (1g)

1.5 to 2 grams

4 Corn Cruskits with butter and tomato and Biocheese (1.5g)

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

2.5 to 3 grams

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

BFree Salad Wrap with salad, avocado and Biocheese (3.5g)

Corn and Zucchini Fritters (2.5g)


0 grams (free)

Free Green Salad (0g)

0.5 to 1 gram

Tomato Soup with Rosemary and Oyster Mushrooms (0.5g)

1.5 to 2 grams

Small McDonalds Fries (2g)

Japanese Rice (2g)

2.5 to 3 grams

Rice noodle stir fry (2.5g)

Jacket potato and side salad (3g)

Sweet potato patties (3g)

Vermicelli noodle salad (3g) check noodle packet for content.

Roast Vegie Salad (3.5g)

Creamy Winter Pie and green beans (3g)

Tacos (3.5g)


Banana Smoothie

Serves 1 (2g Protein per serve)



90g of Banana, chopped

200ml of Rice Milk

1 tsp Cinnamon

1 tsp Honey (optional)

Ice Cubes (optional)



  1. Place all ingredients in a blender and blitz until smooth.
  2. Serve with ice cubes if desired.

BFree Salad Wrap

Serves 1 (3.5g Protein per serve)



1 BFree Wrap (available from Woolworths) (2g protein)

½ avocado – (1g protein)

20 grams spinach leaves (0.5g protein)

tomato and cucumber slices (free)

0.25 cup grated carrot (free)

2 tbs grated Biocheese (Coles or Woolies) (free)



  1. Place all ingredients in the wrap and toast if desired.

Roast Vegie Salad

Serves 1 (3.5g Protein per serve)



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 Baby Spinach Leaves (0.5g)

Balsamic vinegar and extra virgin olive oil to dress



  1. Cut all vegies except spinach into even sized chunks
  2. Partially cook potato and sweet potato in microwave for 4 mins.
  3. Toss all vegies in olive oil, salt, pepper and crushed fennel seeds (or other herbs/spices to preference).
  4. Bake in moderate oven at 180 degrees Celsius until cooked through and crispy on the edges.
  5. Toss with spinach leaves, oil and balsamic vinegar.

Rice Noodle Stir Fry 

2 serves (2.5g Protein per serve)



220g Kan Tong Rice Noodles

1 Small Onion

1 Medium Red Capsicum

2 Small Zucchini

2 Medium Carrot

4 Small Mushroom

0.5 Cup chopped Red Cabbage

1 tbs Rice Bran Oil



2 tsp Soy Sauce

Juice of half a lime

1 tbs Sweet Chilli Sauce,

0.25 tsp Sesame Oil



  1. Stir fry vegies in rice bran oil until slightly soft (approx. 6-8 minutes)
  2. Add noodles and sauce and stir fry for 2 mins until noodles are soft.
  3. Reserve half for next day lunch or dinner.


Serves 1 (3.5g Protein per serve)




2 Old el Paso Taco Shells (1.5g)

20g Fresh Corn Kernels (1g)

0.25 cup Lettuce, shredded

0.25 cup Tomato, diced

0.25 cup Cucumber, diced

0.25 cup Red Capsicum, diced

2 Mushrooms, diced

1 tsp Taco Seasoning

0.25 cup Grated Biocheese



0.5 Small Avocado (1g)

0.25 cup diced shallots

1 tbs Lemon Juice



  1. Sauté mushrooms in a teaspoon of taco seasoning and 1 tsp oil.
  2. Mix the Guacamole ingredients together.
  3. Assemble the taco with vegetables and guacamole ingredients, topping with grated Biocheese.

Sweet Potato Patties

Serves 1 (3g Protein per serve)



120grams sweet potato (2.5g)

50g finely diced Shallots

0.5 Red Capsicum

½ tsp Cumin

1 tsp Orgran Egg Replacer

Juice of half a Lemon

Salt to taste

15g lifestyle gluten free breadcrumbs (0.5g)


To serve

1 cup lettuce

0.5 cucumber, sliced

1 stalk of celery, chopped

1 tbs lemon flavoured extra virgin olive oil



  1. Steam sweet potato in microwave and mash.
  2. Add all other ingredients except breadcrumbs and mix together.
  3. Form into patties and roll in bread crumbs.
  4. Shallow fry in olive oil.
  5. Serve with lettuce, cucumber and celery drizzled with lemon flavoured extra virgin olive oil.

Vermicelli noodle salad

Serves 1 (3g Protein per serve)



200g Cooked Vermicelli Rice Noodles (check label for protein content)

0.25 Medium Red Capsicum

1 Small Cucumber

1 Medium Carrot

3 Snow Peas, finely sliced

1 small handful of mint

1 small handful of coriander



1 tbs white vinegar

1 tsp soy sauce

1 tsp extra virgin olive oil

1 tsp sugar

0.25 tsp sesame oil



  1. Soak vermicelli noodles in boiling water for 5 minutes.
  2. Finely chop capsicum, snow peas, mint and coriander.
  3. Using a vegetable peeler, slice the cucumber and carrot into ribbons.
  4. Prepare the dressing by mixing the white vinegar, soy sauce, olive oil, white sugar and sesame oil.
  5. Drain noodles and cool, add vegies and dressing and stir.

Jacket Potato

Serves 1 (3g Protein per serve)



1 Medium/Large Potato (approx. 150g)

1 tsp Extra Virgin Olive Oil

0.5 Small Onion, diced

0.5 Small Red Capsicum, diced

0.25 cup Celery, diced

0.25 medium Tomato, diced

20g Butter

3 tbs Biocheese


To serve:

1.5 cup Lettuce

0.25 cup Cucumber

4 Sugar Snap Peas



  1. Pierce potato skin with fork several times and cook in microwave until centre is soft (about 4mins).
  2. Sauté the diced onion, capsicum, celery and tomato in oil until soft.
  3. Cut a cross in the top of the potato but not all the way through – press potato open and add butter, put sautéed vegies in the middle and top with grated Biocheese.
  4. Serve with a green of lettuce, cucumber and snow peas.

Creamy Vegie Pie

Serves 1 (3g Protein per serve)



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

1 tsp olive oil

0.25 onion, cut into chunks

1 stick celery, cut into chunks

1 carrot, cut into chunks

0.5 small zucchini, cut into chunks

50g potato in smaller chunks (1g protein)

3 small mushrooms in chunks

0.66 cup of water with 0.75 tsp of Aldi brand chicken flavour stock

1 heaped tsp of cornflour mixed with 1 tsp water

1 tbs 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.

Serve with steam green beans

Japanese Rice

Serves 1 (2g Protein per serve)



0.5 cup of steamed white rice

3 small mushrooms sliced a pan fried with Szechuan spices

1 carrot grated

3 tbs red cabbage finely sliced

1 tbs chopped coriander

0.25 cup finely diced red capsicum

0.25 cup finely sliced celery

1 cup of hot vegetable stock



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

Almost-Homemade Tomato Vegetable Soup

Serves 4 (1g Protein per serve)

Adapted from Apples to Zucchini by Virginia Schuett and Dorothy Corry



420g Campbells Condensed Tomato Soup

420g of Water (refill the empty can with water)

1 cup of Vegetable Stock

4 medium tomatoes, seeded and diced (400g)

1 tsp extra virgin olive oil

1 medium stalk celery, diced (50g)

1 medium carrot, peeled and diced (100g)

0.5 small onion, diced (75g)

2 tbs balsamic vinegar

2 tsp dried basil

1 tsp dried oregano

1 sprinkle of pepper



  1. Heat 1 tsp of oil in a saucepan large enough to take 2.5L of liquid.
  2. Add the celery, carrot and onion to the saucepan and sauté for approximately 5 minutes.
  3. Pour tomato soup into the pan. Add the stock and water, then mix to combine.
  4. Add diced tomatoes, balsamic vinegar, and herbs.
  5. Simmer for 15 minutes or until vegetables are soft.
  6. Allow to cool slightly before serving.

Avocado Dip

Serves 2 (0.5g Protein per serve)



0.5 Medium Avocado

1 tbs Lemon Juice

0.5 Medium Tomato

Carrot & Celery Sticks (to serve)



  1. Mash ingredients together.
  2. Serve with Carrot and Celery Sticks.

Poached Pear

Serves 4 (0g Protein per serve)



4 Pears (Williams variety if available)

2 teabags Cinnamon and Orange Flavoured Herbal Tea

0.5 cup of White sugar

0.5 cup of Water

CoYo Coconut Yoghurt (optional – to serve, not included in protein count)



  1. Peel the pear and chop a section off the bottom so that it sits flatly in a saucepan.
  2. Place the sugar and water in the saucepan, heat and stir until sugar has dissolved to make a sugar syrup.
  3. Add the tea bags to the sugar syrup.
  4. Place the pear standing in the syrup.
  5. Cover the saucepan and let steam for 30-40 minutes or until the pear is soft and cooked through
  6. Serve with a dollop of CoYo Coconut Yoghurt.

Peppered Grapefruit

Serves 2 (0g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



1 Ruby Red Grapefruit

1 Sprinkle Freshly Ground Pepper

Salt (optional)



  1. Cut the Grapefruit open in half, sprinkle freshly cracked pepper on the cut side.
  2. Carefully cut along the edges to allow easy scooping of the flesh.
  3. Sprinkle lightly with salt if desired.

Roasted Beetroot Chips

Serves 2 (0g)

Recipe from



2 medium beetroots, peeled

1 tsp extra virgin olive oil

Salt to taste



  1. Preheat oven to 180 degrees Celsius.
  2. Thinly slice the beetroots to 1-2mm thick (use a mandoline slicer if you have one)
  3. In a large bowl coat with extra virgin olive oil and season
  4. Lay out the chips on a baking tray covered with baking paper
  5. Bake until edges of the beets begin to dry out (approx. 20 minutes)
  6. Check the chips are cooking evenly and rotate tray if needed.
  7. Cook for a further 10-20 minutes, removing chips as they become lighter in colour.
  8. Transfer to a wire rack, chips will crisp up as they cool.

Limey Bananas

Serves 1 (1.5g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



1 Banana

1 Lime

1 tsp Runny Honey



  1. Peel the banana and slice into discs, 4-5mm thick.
  2. Spread the banana slices out on a dinner plate, butting them up close to each other or overlapping ever so slightly.
  3. Finely grate the zest of the lime over the banana – the fragrant oils in the zest are what make this dish – then squeeze over some of the juice.
  4. Add a tiny trickle of honey.
  5. Serve immediately.

Red Beetroot Soup

Serves 4 (0g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



200g cooked, peeled beetroot, cooled, roughly chopped

800g fresh tomatoes blitz and drained through a sieve to make ~500mL of liquid

2 tbs Worcestershire sauce

A healthy shake of Tabasco

Juice of 1 lemon

A pinch of celery salt

Freshly ground black pepper

1-2 shots vodka (optional)

Ice cubes (optional – to serve)

Tender inner celery stalks (to serve)

Lemon wedges



  1. Put the beetroot, juice from tomatoes, Worcestershire sauce, Tabasco, lemon juice, salt and pepper in a blender and blitz until smooth.
  2. Add the vodka if using
  3. Taste the soup and adjust flavours as desired.
  4. Pour the soup into bowls and add a few ice cubes if you like.
  5. Serve with celery stalks, lemon wedges, salt and pepper.

Rhubarb and Orange Smoothie

Serves 1 (0g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



200g Rhubarb

1 tbs Water

Juice of 1 Medium Orange (approx. 100mL)

1.5 tsp Honey

1 pinch of Ground Ginger



  1. Cut the rhubarb into 1cm slices.
  2. Place in a smallish pan with 1 tablespoon of water over a medium heat. When it starts to bubble, cover and turn the heat down low. Let the rhubarb simmer in its juices, adding a tiny splash more water only if you need to, for about 10 minutes, stirring often to encourage it to break down.
  3. When it is reduced to a puree, take it off the heat. Transfer to a bowl, allow to cool, then chill in the fridge.
  4. Tip the chilled rhubarb into a blender, add the orange juice and blitz to a smooth, thin puree.
  5. Add honey and a pinch of ground ginger.
  6. Puree again to mix well then serve straight away.

Plum and Vanilla Smoothie

Serves 1 (0g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



200g Ripe Plums, chilled (approx. 3-4 medium plums)

3 tbs Rice Milk (chilled)

1 tbs Cold Water

1 tsp Vanilla Extract



  1. Halve and stone the plums and roughly chop the flesh.
  2. Put into a blender, add the rice milk and vanilla and blitz thoroughly for about a minute.
  3. Serve immediately.

Honey Pina Colada

Serves 1 (1g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



175g Fresh Pineapple

3 tbs Coconut Milk

3 ice cubes

1.5 tbs Honey

Cold Water (optional)



  1. Put all the ingredients except the honey in a blender and blend until smooth.
  2. Add a little very cold water if the smoothie seems too thick.
  3. Taste and add honey until sweetened to your liking or serve topped with a cheeky trickle of honey.
  4. Drink immediately.

Mango and Lime Smoothie

Serves 1 (2g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



1 Large Mango (about 350g)

3 tbs coconut milk

0.5 Large Banana

Juice of 1 Large Lime

3 Cubes of Ice

Very Cold Water (optional)



  1. Put all the ingredients into a blender and blend until smooth.
  2. Add a little very cold water or extra lime juice if it seems too thick.
  3. Serve immediately.

Potato Cakes

Serves 4 (1g Protein per serve)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



250g Cold, Cooked Potato, mashed

2 tsp Baking Powder

20g White Rice Flour

1 tsp Egg Replacer

1 tbs Grapeseed Oil or Sunflower Oil, plus a little extra for cooking

2 pinches Salt

2 pinches Pepper


To serve:

1 tsp Chopped, Fresh Chives



  1. Place the potato in a mixing bowl.
  2. Sift the baking powder and rice flour over the top.
  3. Season with salt and pepper and mix together.
  4. Stir in the egg replacer and oil and continue to mix until well combined.
  5. Heat the extra oil in a non-stick frying pan over medium heat.
  6. Divide the potato mixture into four portions. Drop each portion into the pan and flatten with a spatula into patties 1-2cm deep.
  7. Cook for approx. 3-4 minutes each side.
  8. Serve with a scattering of chives and the rest of the Hot Breakfast items.

Corn and Zucchini Fritters

Serves 4 (2.5g Protein per serve)

Adapted from Vitaflo’s Phe-Nominal Low Protein Celebration Cookbook, recipe from Margaret Munnerley





1 small tin of Corn Kernels, drained

1 medium Zucchini, grated

4 tsp Egg Replacer

0.33 cup Rice Milk

1 cup Gluten Free Flour

1 tsp Baking Powder

0.5 tsp Bicarbonate Soda

0.5 tsp Ground Cinnamon




Salsa (to serve)

Tomato, chopped (to serve)

Avocado, chopped (to serve – not included in protein count)

Coriander Leaves (to serve)

Sweet Chili Sauce (to serve)



  1. Whisk together corn, zucchini, egg replacer and low protein milk substitute.
  2. Gradually stir in the sifted flour and cumin, salt and pepper.
  3. Heat a little oil in a non-stick frying pan over medium heat. To make mini fritters use a dessertspoon to place spoonfuls of the mixture in the pan and cook in batches using a spatula, turn them once, until golden and cooked through.
  4. Drain on paper towel, cover and keep warm as you cook remaining fritters.
  5. Serve the cakes with chopped tomato, coriander leaves and sweet chili sauce or mix together as a salsa. Alternatively serve with lime wedges and relish.

Carrot Cornbread

Makes 9 squares (3g Protein per Square)

Adapted from River Cottage Light & Easy by Hugh Fearnley-Whittingstall



300g Cornmeal

3 tsp Baking Powder

1 tsp Salt

2 tsp Egg Replacer

300mL Rice Milk

2 tbs Grapeseed Oil

300g Carrots, peeled and grated



  1. Preheat the oven to 190 degrees Celsius.
  2. Grease a 20cm square baking dish with extra grapeseed oil.
  3. Put the cornmeal, baking powder and salt into a large bowl and mix together.
  4. Prepare the egg replacer and mix with rice milk and oil.
  5. Beat the liquid into the cornmeal to form a loose batter.
  6. Stir through the grated carrots.
  7. Pour the batter into the baking dish and shake to spread out evenly.
  8. Bake for about 35 minutes until risen and lightly coloured.
  9. Leave to cool slightly before slicing into squares.
  10. Eat warm or leave to cool completely.

Avocado Chocolate Mousse

Serves 4 (2g Protein per serve)

Modified from River Cottage Light & Easy by Hugh Fearnley-Whittingstall





2 ripe Avocados

1 tsp Lime Juice

3 tbs Cocoa Powder

4 tbs Honey (runny)


Raspberry Topping

125g Raspberries

1 tbs Honey (runny)

1 tbs Lime Juice



  1. Combine the raspberries, honey and lime juice. Place in the fridge while you prepare the mousse.
  2. Place the avocado flesh in a food processor or blender. Add the cocoa powder, lime juice and honey. Blend until smooth.
  3. Place into serving dishes and chill for approximately 1 hour.

Top with raspberries and serve

Garden Salad

Serves 1 (0g Protein per serve)





100g baby beetroot, chopped into wedges

1 cup shredded lettuce leaves

1 medium carrot, diced

1 medium tomato, diced

0.5 medium red capsicum

1 medium zucchini

2 tbs extra virgin olive oil

1 sprinkle salt

1 sprinkle pepper



1 tbs Extra Virgin Olive oil

1 tbs Maple Syrup

0.5 tsp Mustard



  1. Heat the barbeque or grill pan.
  2. Toss the baby beetroot wedges and zucchini in oil, salt and pepper.
  3. Cook the zucchini and beetroot on the barbeque or grill pan
  4. Place all other salad ingredients in a bowl.
  5. Whisk together the dressing ingredients.
  6. Allow the beetroot and zucchini to cool slightly, then add to the salad bowl.
  7. Pour the dressing over the top and toss.
  8. Serve immediately.

Tomato Soup with Rosemary and Oyster Mushrooms

Serves 4 (0.5g Protein per serve)

From Vitaflo’s Phe-Nominal Low Protein Celebration Cookbook



1kg Fresh Tomatoes

0.5 Small Beetroot, shaved with a vegetable peeler or Mandolin slicer into thick slivers

4 Large Sprigs Fresh Rosemary plus extra for garnish

0.5 tsp Salt

0.25 tsp Sugar

1 tb Vegetable Oil

1 Clove Garlic

0.5 Small Onion, chopped

120g Fresh Oyster Mushrooms, cleaned



  1. Cut the tomatoes into quarters and place in a 6 litre saucepan.
  2. Add the beetroot, rosemary, salt and sugar and bring to a boil.
  3. Reduce to a very light simmer and cover, stirring vigorously from time to time and mashing the tomatoes to extract the juice. Simmer for 1 hour.
  4. While the soup is simmering, place the oil in a frying pan over medium heat.
  5. Add the garlic and onion and sauté for 1 minute.
  6. Add the mushrooms and sauté for another minute.
  7. Strain the tomato mixture through a fine sieve and return the soup to the saucepan.
  8. Place over medium heat and return to a simmer.
  9. Add the mushrooms and stir.
  10. Serve in soup bowls garnished with a small sprig of rosemary.