Sample MENU 4 weeks May Vienna to Augsburg  28 Days

Day 1: Quinoa Salad Bowl VIE

  • Quinoa, mixed greens, cherry tomatoes, cucumber, red onion, avocado, 
  • lemon-tahini dressing.
  • Grilled Tofu

  • Day 1: Quinoa Salad Bowl
  • Quinoa with mixed vegetables (bell peppers, cucumber, cherry tomatoes)
  • Grilled chicken 

Lemon-tahini dressing

Day 2: Lentil Soup ViE

  • Hearty lentil soup with carrots, celery, tomatoes, spinach, and a touch of cumin.

Whole grain bread or crackers

  • Day 2: Lentil Soup dried beef chips
  • Hearty lentil soup with carrots, celery, and spinach

Day 3: Chickpea Stir-Fry VIE

  • Chickpeas, broccoli, bell peppers, snap peas, and tofu stir-fried with a savory ginger-soy sauce, served over brown rice.
  • Day 3: Veggie Stir-Fry with MSC Shrimps
    • Brown rice or cauliflower rice
  • Colorful stir-fried vegetables (broccoli, carrots, bell peppers) with shrimp

Soy-ginger sauce

Day 4: Sweet Potato and Black Bean Tacos VIE

  • Soft corn tortillas filled with roasted sweet potatoes, black beans, lettuce, salsa, and guacamole.
  • Day 4: Baked Salmon
    • Baked salmon with a lemon-herb marinade
  • Sweet potato wedges

Steamed veges

Day 5: Mediterranean Quinoa Bowl GRN

  • Quinoa, cherry tomatoes, cucumbers, Kalamata olives, red onion, and hummus with a lemon-oregano dressing.
  • Day 5: Mediterranean Quinoa Bowl wih Feta and bacon
  • Quinoa, cherry tomatoes, cucumbers, Kalamata olives, red onion,  and feta cheese

Lemon oregano dressing

Day 6: Vegan Buddha Bowl GRN

  • Roasted Brussels sprouts, carrots, chickpeas, and quinoa, drizzled with a creamy tahini dressing.
  • Day 6: Turkey and Quinoa Stuffed Peppers
  • Bell peppers stuffed with ground turkey, quinoa, black beans, and corn

Salsa on top

Day 7: Butternut Squash and Coconut Curry GRN

  • A rich curry with butternut squash, chickpeas, spinach, and coconut milk, served over brown rice.
  • Day 7: Spinach and Mushroom Omelette
  • Spinach and mushroom omelette with whole grain toast

Fresh fruit on the side

Day 8: Vegan Chili GRN

  • A hearty chili made with kidney beans, black beans, tomatoes, corn, and a blend of spices.
  • Day 8: Chilli con Carne
  • A hearty chili made with kidney beans, black beans, tomatoes, corn, and prime organic beefand a blend of spices.

Day 9: Avocado and Black Bean Wrap GRN

  • Whole grain wrap filled with mashed avocado, kidney beans, corn, lettuce, and a squeeze of lime.
  • Day 9:  Avocado and Black Bean Wrap GRN

Whole grain wrap filled with mashed avocado, kidney beans, corn, lettuce, and a squeeze of lime.

Day 10: Spinach and Mushroom Stuffed Bell Peppers GRN

  • Bell peppers stuffed with quinoa, spinach, mushrooms, and vegan cheese, baked to perfection.
  • Day 10: Greek Salad with Grilled Chicken
  • Greek salad with cucumbers, olives, tomatoes, and feta

Grilled chicken breast with lemon-oregano marinade

Day 11: Cauliflower and Chickpea Curry GRN

  • A flavorful curry with cauliflower, chickpeas, tomatoes, and a blend of Indian spices, served with basmati rice.
  • Day 11: Quinoa and Vegetable Stuffed Portobello Mushrooms
  • Quinoa and vegetable stuffing in portobello mushroom caps

Side salad with balsamic vinaigrette

Day 12: Vegan Pesto Pasta BRN

  • Whole wheat pasta tossed with homemade basil pesto, cherry tomatoes, and pine nuts.
  • Day 12: Shrimp and Vegetable Skewers
  • Shrimp and vegetable skewers with a light lemon marinade

Quinoa or couscous on the side

Day 13: Rainbow Spring Rolls BRN

  • Rice paper rolls filled with colorful veggies like bell peppers, carrots, cucumber, and tofu, served with a peanut dipping sauce.
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Day 14: Three-Bean Salad BRN

  • A refreshing salad with kidney beans, black beans, chickpeas, red onion, and a tangy vinaigrette.
  • Day 14: Teriyaki Chicken Bowl
  • Teriyaki chicken with broccoli, carrots, and brown rice
  • Sesame seeds and green onions for garnish

Day 15: Roasted Vegetable and Quinoa Stuffed Wrap BRN

  • Quinoa, roasted zucchini, cherry tomatoes, and orange letils  in ginger dressing

Fresh fruit salad

Day 16: Vegan Tofu Scramble BRN

  • Tofu sautéed with bell peppers, onions, spinach, and turmeric, served with whole grain toast.
  • Day 16: Baked Cod with Roasted Vegetables

Baked cod with lemon and herbs

Day 17: Zucchini Noodles with Pesto BRN

  • Zucchini noodles topped with a vegan pesto sauce, cherry tomatoes, and pine nuts.
  • Day 17: Turkey and Vegetable Stir-Fry
  • Ground turkey stir-fried with broccoli, snap peas, and bell peppers

Brown rice 

Day 18: Black Bean and Corn Quesadillas BRN

  • Whole wheat tortillas filled with black beans, corn, vegan cheese, and served with salsa.

Day 19: Chickpea and Spinach Curry MUC

  • A quick and easy curry with chickpeas, spinach, tomatoes, and coconut milk, served over quinoa.

Day 20: Vegan Caesar Salad MUC

  • Romaine lettuce, cherry tomatoes, croutons, and a creamy cashew-based Caesar dressing.

Day 21: Stuffed Portobello Mushrooms MUC

  • Portobello mushrooms stuffed with a mixture of quinoa, spinach, tomatoes, and topped with vegan cheese.

Day 22: Vegan Pad Thai

  • Rice noodles stir-fried with tofu, bean sprouts, peanuts, and a tangy tamarind sauce.

Day 23: Sweet Potato and Lentil Curry

  • A comforting curry with sweet potatoes, lentils, tomatoes, and a blend of aromatic spices, served with brown rice.

Day 24: Vegan Sloppy Joes

  • Lentils cooked in a savory tomato-based sauce, served on whole wheat buns with coleslaw.

Day 25: Mediterranean Hummus Wrap

  • Whole grain wrap filled with hummus, roasted vegetables, olives, and spinach.

Day 26: Cauliflower and Chickpea Tacos

  • Roasted cauliflower and chickpeas seasoned with taco spices, served in corn tortillas with salsa and guacamole.

Day 27: Vegan Gnocchi with Pesto

  • Potato gnocchi tossed in a vegan pesto sauce with cherry tomatoes and baby spinach.

Day 28: Quinoa and Black Bean Stuffed Acorn Squash

  • Acorn squash halves filled with a mixture of quinoa, black beans, corn, and spices, baked until tender.

Day 29: Vegan Caprese Salad

  • Sliced tomatoes, vegan mozzarella, fresh basil, and a balsamic glaze.

Day 30: Red Lentil Curry

  • Red lentils cooked in a flavorful curry sauce with tomatoes, coconut milk, and a blend of spices, served over basmati rice.
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  • Day 8: Black Bean Quesadillas
  • Whole wheat tortillas filled with black beans, corn, and cheese
  • Guacamole and salsa on the side
  • Day 9: Sweet Potato and Lentil Curry
  • Sweet potato and lentil curry with brown rice
  • Naan bread
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  • Day 13: Minestrone Soup
  • Minestrone soup with whole wheat pasta, kidney beans, and vegetables
  • Whole grain roll
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  • Day 15: Veggie Wrap
  • Whole grain wrap with hummus, avocado, shredded carrots, and mixed greens
  • Fresh fruit salad
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  • Roasted mixed vegetables (zucchini, cherry tomatoes, bell peppers)
  • Day 17: Quinoa and Black Bean Bowl
  • Quinoa and black bean bowl with corn, avocado, and cilantro
  • Lime-cilantro dressing
  • Day 18: Turkey and Vegetable Stir-Fry
  • Ground turkey stir-fried with broccoli, snap peas, and bell peppers
  • Brown rice or cauliflower rice
  • Day 19: Caprese Salad
  • Caprese salad with tomatoes, fresh mozzarella, and basil
  • Whole grain baguette
  • Day 20: Lentil and Vegetable Curry
  • Lentil and vegetable curry with basmati rice
  • Mango chutney on the side
  • Day 21: Chicken Caesar Salad
  • Grilled chicken breast on a bed of romaine lettuce with Caesar dressing
  • Whole grain croutonsS