Alevia 7 Day Meal Plan - High Protein Low Carb - Meal Plan Recipes

Sep 27, 2026

Uploaded by Sarah

Alevia provides a convenient 7-day, high-protein, low-carb meal plan designed for 1000–1200 calories per day. The schedule includes breakfasts, snacks, lunches, and dinners with clear guidance to reduce food waste, including using leftover portions for select lunches. Each listed meal includes nutrition targets per serving and structured recipes with ingredients and step-by-step methods. Additional preparation tips encourage pantry staples like olive oil, garlic, and ginger, plus recipe feedback and sharing.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages20

Reading Time50 min

AccessFree to download

7 Day Meal Plan Overview

Weekly Meal Schedule (Breakfast, Snack, Lunch, Dinner)

Recipe Pages (Ingredients and Method)

Alevia High Protein Low Carb The Alevia 7 Day Meal Plan – 1000-1200 Calories We have specifically designed the meal plan to give you a variety of delicious low-carb breakfasts, lunches and dinners – but most importantly, the plan is convenient, cost efficient and minimises food waste. You’ll notice that Wednesday’s and Fridays’ lunches are leftovers from the previous evening’s dinner – we suggest that you plan ahead and, where appropriate, cook up an extra serve when you’re preparing your dinner, in advance of your lunch for the next day. If you’ve got leftover veggies in your fridge, you can always chuck in some extras into your meal to use them up – you can never eat too many veggies! If you haven’t already, make sure you check out our handy Kitchen Makeover Guide to get some of the cooking basics like olive oil, garlic and ginger. We’ll also love to hear any feedback on the recipes so we can continue to improve andrefine them. Don’t forget to take some snaps of your creation to post in the Facebook group too! Enjoy! The Team from Alevia Medical Weight Loss Alevia 7 Day Meal Plan High Protein Low Carb | | Breakfast | Snack | Lunch | Snack | Dinner | | --- | --- | --- | --- | --- | --- | | Monday | High Protein Yoghurt Bowl | 2 x Babybel Cheese | Tuna and Cauliflower Rice | 2 x Boiled Eggs | Zoodle Bolognese | | Tuesday | Breakfast Wrap | Tuna and
Avocado | Greek Inspired Chicken Salad | 2 Tbsps Hummus and Veggie Sticks | Garlic Praen Cauliflower Fried
Rice | | Wednesday | Bacon and Egg Cups | Handful of Nuts | (Leftover) Zoodle Bolognese | Tuna and Avocado | Tofu Stir Fry | | Thursday | Protein Smoothie | Lettuce Egg Cups | Low Carb Fajita Chicken Wraps | Roasted
Chickpeas | Mexican Stuffed Capsicums | | Friday | Cottage Cheese and Tomato Toast | 2 x Babybel Cheese | (Leftover) Tofu Stir Fry | Handful of Nuts | Fish and Chips With Salad | | Saturday | Big Breakfast | High Protein Yoghurt | Vegetarian Frittata | 2 x Boiled Eggs | Grilled Herb Chicken and Asparagus | | Sunday | Banana Protein Pancakes | Chicken Lettuce Wraps | Sweet Chilli Tuna Salad | Cottage Cheese and Veggie Sticks | (Leftover)
Vegetarian Frittata | Alevia Breakfast High Protein Yoghurt Bowl Calories: 240 | Carbs: 18g , Protein: 20g , Fats: 9g (Per serving) Ingredients: 􀁸 1 tub Chobani FIT or YoPro High Protein Yoghurt 􀁸 ½ Cup mixed berries 􀁸 1 tbsp Slivered Almonds 􀁸 1 tbsp LSA mix Method: 1. In a bowl, place yoghurt, berries, almonds and LSA 2. Mix and enjoy! Save a tree and read the electronic copy of this recipe from your device! © Alevia Medical Weight Loss 2020 Alevia Breakfast Wrap Calories: 230 | Carbs: 15g , Protein: 16g , Fats: 12g (Per serving) Ingredients: 􀁸 1 Mountain Wrap 􀁸 1 Egg 􀁸 1 Rasher Short-cut bacon, diced 􀁸 1 Handful Baby spinach 􀁸 1 tbsp Low-fat cottage cheese 􀁸 1 tbsp Low sugar B BQ sauce 􀁸 1 Spray Olive Oil Method: 1. Lightly coat a small frying pan in olive oil and place over medium heat 2. Once the pan is hot, cook egg and bacon for about 5 mins 3. While the egg and bacon is cooking, prepare your wrap on a plate and coat base with cottage cheese and spinach 4. Place egg and bacon on top of spinach and drizzle with BBQ sauce 5. Fold and enjoy! Save a tree and read the electronic copy of this recipe from your device! © Alevia Medical Weight Loss 2020 Alevia Egg and Ham Cups Calories: 222 | Carbs: 5g , Protein: 21g , Fats: 13g (Per serving) Ingredients: 􀁸 2 Eggs 􀁸 2 Slices of Ham, diced 􀁸 ¼ cup Skim milk 􀁸 1 tsp Chives 􀁸 1 tbsp Parmesan Cheese 􀁸 Salt and Pepper to taste Method: 1. Preheat oven to 180C 2. In a medium bowl, add eggs, ham, milk, chives, salt and pepper and whisk until combined 3. In a silicone or non-stick muffin pan, pour egg mixture evenly into 2-3 cups 4. Place in oven and cook for 10 mins or until egg cups are cooked through 5. Serve immediately or store in fridge for 2-3 days Save a

FAQs

What daily calorie target does the Alevia 7 Day Meal Plan use?

The plan is structured for 1000–1200 calories per day.

How does the meal plan help minimize food waste?

It uses leftover meals for Wednesday and Friday lunches, and it encourages adding extra leftover veggies into meals.

What information is provided for each breakfast or meal recipe?

Each recipe includes nutrition per serving plus a list of ingredients and numbered step-by-step instructions.

Sep 27, 2026

Uploaded by Sarah