🥗 Pescatarian & Lactose-Free
Weekly Meal Plans 2026
Discover our healthy, balanced meal plans full of flavor and nutrition.
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Personal note: This is my personal way of eating that makes me feel good and allows me to lead an active, athletic lifestyle. These weekly menus share what works for me, but are not medical advice or guidelines for others. Everyone is different — always consult a doctor or dietitian before making major changes to your diet.
— Vincent Verstraeten
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This Week
Weekly Menu Week 11
2026-03-16 to 2026-03-22
Easy & Cozy! Simple family meals that everyone loves — from veggie stir-fry and lentil soup to peanut noodles and black bean soup. Pescatarian & lactose-free.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Oatmeal with peanut butter, banana slices and a drizzle of maple syrup | Bread with hummus, cucumber and tomato | Easy vegetable stir-fry with broccoli, bell pepper, mushrooms and crispy tofu over rice |
| Tuesday | Green smoothie with avocado, banana and spinach | Leftover vegetable stir-fry with rice and fresh vegetables | Hearty lentil soup with kale, carrot and cumin |
| Wednesday | Toast with peanut butter, banana slices and chia seeds | Leftover lentil soup with bread | Pan-seared salmon with lemon, steamed green beans and mashed potatoes |
| Thursday | Overnight oats with grated apple, cinnamon and walnuts | Wrap with hummus, carrot sticks and lettuce | Peanut noodles with tofu, cucumber and carrot — creamy and full of flavor |
| Friday | Oatmeal with blueberries, flaxseed and maple syrup | Leftover peanut noodles with extra vegetables | Pizza night! Homemade flatbread pizza with tomato sauce, vegetables and olives |
| Saturday | Brunch: Tofu scramble with bell pepper, spinach and sourdough toast | Leftover pizza with extra salad | Vegan burrito bowl with cilantro-lime rice, black beans, fajita vegetables and guacamole |
| Sunday | Bread with avocado, tomato and a pinch of chili flakes | Leftover burrito bowl as a wrap | Vegan black bean soup with cumin, lime and avocado |
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Previous Weekly Menus
Weekly Menu Week 10
2026-03-09 to 2026-03-15
Settimana Italiana! A week full of Italian comfort food — from lentil bolognese and ribollita to pasta e fagioli and cauliflower alfredo. Pescatarian & lactose-free.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Oatmeal with almonds, blueberries and a drizzle of maple syrup | Bruschetta with tomato, basil and olive oil on sourdough bread | Lentil bolognese with tagliatelle |
| Tuesday | Green smoothie with spinach, banana and peanut butter | Leftover lentil bolognese with sourdough bread | Ribollita with white beans and kale — classic Tuscan soup |
| Wednesday | Toast with peanut butter, banana slices and chia seeds | Leftover ribollita with bread | Garlicky cherry tomato pasta with white beans and kale |
| Thursday | Overnight oats with walnuts, pear and cinnamon | Wrap with hummus, sun-dried tomatoes and arugula | Italian lentil soup (Zuppa di Lenticchie) with garlic bread |
| Friday | Oatmeal with peanut butter, banana and raw cacao | Leftover lentil soup with bread | Pan-seared salmon with lemon, capers and spaghetti aglio e olio |
| Saturday | Brunch: Tofu scramble with Italian herbs, roasted tomatoes and sourdough toast | Pasta e fagioli — Italian pasta and bean stew | Cauliflower alfredo linguine with roasted asparagus |
| Sunday | Bread with hummus, avocado and tomato | Leftover cauliflower alfredo pasta with extra vegetables | Italian white bean & pasta stew with oat milk |
Weekly Menu Week 9
2026-03-02 to 2026-03-08
Comfort & Strength! Heartwarming meals with Mediterranean, Asian and Italian flavors. Pescatarian & lactose-free.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Oatmeal with blueberries, flaxseed and a drizzle of maple syrup | Wrap with hummus, roasted vegetables and arugula | Tandoori chickpea stuffed sweet potatoes with cilantro sauce |
| Tuesday | Green smoothie with avocado, banana and spinach | Leftover tandoori stuffed sweet potatoes with extra salad | Vegan fried rice with crispy tofu and vegetables |
| Wednesday | Toast with peanut butter, banana slices and chia seeds | Leftover fried rice with fresh vegetables | Pan-seared salmon with roasted broccoli, lemon and quinoa |
| Thursday | Overnight oats with grated apple, cinnamon and walnuts | Quinoa salad with chickpeas, cucumber, tomato and fresh mint | Spiced lentil soup with crusty sourdough bread |
| Friday | Oatmeal with peanut butter, banana and raw cacao | Leftover spiced lentil soup with bread | Sushi night with family |
| Saturday | Brunch: Tofu scramble with roasted peppers, spinach and sourdough toast | Miso soup with tofu, wakame and spring onion | Pasta aglio e olio with broccoli, white beans and sun-dried tomatoes |
| Sunday | Bread with hummus, avocado and tomato | Leftover pasta with white beans | Teriyaki tofu bowl with brown rice, broccoli, carrot and sesame |
Weekly Menu Week 8
2026-02-23 to 2026-03-01
Spring is coming! Light, fresh meals with early spring vegetables and international flavors. Pescatarian & lactose-free.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Oatmeal with blueberries, walnuts and a drizzle of maple syrup | Peanut soup with kale and brown rice | Pasta primavera with roasted seasonal vegetables and chickpeas |
| Tuesday | Green smoothie with avocado, banana and spinach | Leftover pasta primavera as cold pasta salad | Vegan ramen with crispy tofu, bok choy and miso-glazed carrots |
| Wednesday | Toast with peanut butter, banana slices and chia seeds | Leftover ramen broth with fresh noodles | Pan-seared salmon with roasted asparagus, lemon and quinoa |
| Thursday | Smoothie bowl with mango, spinach and ginger | Quinoa salad with chickpeas, cucumber, tomato and mint | Red lentil soup with turmeric, cumin and lemon — served with basmati rice |
| Friday | Oatmeal with grated apple, cinnamon and pine nuts | Leftover lentil soup with bread | Sushi night with family |
| Saturday | Brunch: banana pancakes with blueberries and maple syrup | Carrot-ginger soup with crusty sourdough bread | Homemade vegan pizza with roasted vegetables, olives and arugula |
| Sunday | Bread with hummus, avocado and tomato | Leftover carrot-ginger soup with bread | Black bean burgers with sweet potato fries from the air fryer |
Weekly Menu Week 7
2026-02-16 to 2026-02-22
Hergebruik van week 1 — ik ben deze week onderweg voor een werktraining. Pescatarisch & lactosevrij.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Holies Granola Protein Crunch met Alpro ongezoete sojayoghurt en blauwe bessen | Tabouleh met flatbread | Maze Gohan (Japanse gemengde rijst) met tofu |
| Tuesday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Tabouleh met flatbread | Gele dahl met basmatirijst |
| Wednesday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Avocado toast met bruin brood en salade | Pasta met zalm, broccoli en spinazie |
| Thursday | Holies Granola Protein Crunch met Alpro ongezoete sojayoghurt en blauwe bessen | Restjes salade van woensdag met bruin brood | Vegan paddenstoelen risotto |
| Friday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Poké bowl op kantoor | Vegetarische shoarma met losse bospaddestoelen |
| Saturday | Brood met groentespreads | Groentesoep | Sushi met familie |
| Sunday | Brunch: Brood met groentespreads | Groentesoep | Chili sin carne met taco's |
Weekly Menu Week 6
2026-02-09 to 2026-02-15
Simple, warming meals packed with vegetables, ginger and turmeric — extra vitamins for when the flu is going around.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Creamy green smoothie with avocado, banana and spinach | Simple carrot-ginger soup with a slice of whole grain bread | Noodle soup with tofu, carrot, celery and fresh dill |
| Tuesday | Ginger-turmeric tea with warm oatmeal and blueberries | Leftover noodle soup — even better the second day | Simple red lentil soup with turmeric, cumin and lemon |
| Wednesday | Warm smoothie bowl with mango, ginger and spinach | Leftover lentil soup with bread | One-pot pasta with broccoli, garlic, lemon and white beans |
| Thursday | Toast with peanut butter, banana slices and a drizzle of honey | Leftover pasta as cold pasta salad with extra lemon | Warming miso soup with rice noodles, tofu, bok choy and shiitake |
| Friday | Oatmeal with grated apple, cinnamon and walnuts | Simple tomato soup with vermicelli and fresh basil | Sweet potato curry with chickpeas, spinach and cashew cream |
| Saturday | Weekend breakfast: warm pancakes with blueberries and maple syrup | Leftover curry with rice | Simple minestrone with seasonal vegetables, pasta and white beans |
| Sunday | Fluffy banana pancakes with maple syrup and strawberries | Leftover minestrone with bread | Comforting potato-leek soup with cashew cream and chives |
Weekly Menu Week 5
2026-02-02 to 2026-02-08
From Moroccan tagine to Korean bibimbap: an adventurous flavor explosion full of colorful dishes.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Hollies with roasted apple, cinnamon and pecans | Colorful rainbow salad with chickpeas and tahini dressing | Moroccan vegetable tagine with dried apricots and almonds |
| Tuesday | Green smoothie with spinach, mango, ginger and chia seeds | Leftover tagine with extra couscous — even more flavorful | Korean bibimbap with marinated tofu and gochujang |
| Wednesday | Homemade granola with soy yogurt and fresh berries | Leftover bibimbap as rice bowl | Turkish stuffed eggplant (imam bayildi) with tomato and fresh mint |
| Thursday | Protein-rich peanut butter toast with caramelized banana and hemp seeds | Leftover imam bayildi — just as delicious cold | Indian dal makhani with black lentils and cashew cream |
| Friday | Shakshuka without eggs: tomato stew with chickpeas and spicy peppers | Leftover dal with fresh cilantro and yogurt | Thai pad thai with rice noodles, tofu and tamarind sauce |
| Saturday | Weekend brunch: sweet potato hash with tofu scramble | Banh mi sandwich with marinated tofu and pickles | Italian risotto ai funghi with dried porcini |
| Sunday | Festive vegan French toast with maple syrup and fruit | Falafel wrap with hummus, tabbouleh and pickled vegetables | Japanese ramen bowl with miso broth, shiitake and bok choy |
Weekly Menu Week 4
2026-01-26 to 2026-02-01
A culinary world tour: Israeli street food, Asian bowls, and Mediterranean classics.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Creamy chia pudding with almond milk, fresh mango and passion fruit | Heartwarming vegetarian chili with black beans | Israeli vegan sabich in pita bread with tahini and roasted eggplant |
| Tuesday | Fresh açaí bowl with crunchy granola, hemp seeds and seasonal fruit | Leftover sabich in pita — even better the next day | Classic fried rice with tofu and sambal |
| Wednesday | Spicy tofu scramble with whole wheat toast and sun-dried tomato | Leftover fried rice — perfect on the go | Vietnamese spring rolls from the air fryer |
| Thursday | Warming quinoa breakfast bowl with banana, walnuts and cinnamon | Leftover spring rolls with fresh herbs | Colorful sushi bowl with marinated tofu |
| Friday | Homemade vegan banana bread with peanut butter and fresh raspberries | Leftover sushi bowl with extra avocado | Traditional Greek lentil soup with lemon and fresh dill |
| Saturday | Extensive brunch: berry smoothie bowl with hummus toast and avocado | Umami-rich miso eggplant with sushi rice and seaweed | Pizza napoletana at the pizzeria — sourdough, no cheese |
| Sunday | Fluffy whole wheat pancakes with plant-based yogurt and blueberries | Refreshing tropical fruit salad with peanuts and lime | Mexican night: vegetarian chili with nachos and fresh guacamole |
Weekly Menu Week 3
2026-01-19 to 2026-01-25
Plant-based weekly menu with 2 fish days - rich in fiber, protein and omega-3.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Vegan protein pancakes met ahornsiroop en fruit | Gazpacho met bruin brood | Mexicaanse black bean wraps met geroosterde maïs, guacamole en chipotle-cashew crème |
| Tuesday | Groene smoothie met spinazie, mango, Form proteïne en Alpro | Vietnamese pho (plantaardig) met tofu | Honing-knoflook garnalen met edamame en bruine rijst |
| Wednesday | Holies Granola met Alpro yoghurt en granaatappel | Hummus wrap met gegrilde groenten en rucola | Thaise groene curry met tofu en jasmijnrijst |
| Thursday | Groene smoothie met spinazie, mango, Form proteïne en Alpro | Vegan caesar salade met crispy tofu | Black bean burger met zoete aardappel frietjes |
| Friday | Overnight oats met bosbessen en walnoten | Bowl met falafel, hummus, quinoa en tzatziki (plantaardig) | Gegrilde zeebaars met venkel en citroen-olijfoliesaus |
| Saturday | Overnight oats met lijnzaad, chiazaad en banaan | Quinoa bowl met geroosterde kikkererwten en tahini dressing | Rode linzensoep met koriander en volkoren brood |
| Sunday | Brunch: Avocado toast met geroosterde tomaten en balsamico | Rode linzensoep restjes met avocado en limoen | Buddha bowl met gebakken tempeh, quinoa en groene groenten |
Weekly Menu Week 2
2026-01-12 to 2026-01-18
Pescatarian & lactose-free weekly menu - full of Greek and Asian influences.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Groene protein smoothie met veel greens (avond ervoor gemaakt) | AH Terra Kikkererwten in tomatensaus | Yakisoba (sobanoedels, wokgroenten en terriyakisaus) |
| Tuesday | Vegan Tofu Scramble (avond ervoor gemaakt) | Yakisoba restjes | Zalm en/of groenetenburgers met parrelcouscous |
| Wednesday | Groene protein smoothie met veel greens | Griekse Fasolada plantaardige bonensoep | Pompoencurry met cashew, tamarinde en Thaise rijst |
| Thursday | Holies Granola met bosbessen en Alpro | Griekse Fasolada plantaardige bonensoep | Hartig slaatje Nicoise met krieltjes en groene boontjes |
| Friday | Holies Granola met bosbessen en Alpro | Gazpacho salade | Gemista (Griekse gevulde paprika's met seitan-gehakt) |
| Saturday | Groene protein smoothie met veel greens | Griekse deegwaren (vegetarische manestra/orzo) met spinazie | Griekse deegwaren (vegetarische manestra/orzo) met spinazie |
| Sunday | Pico de Gallo op stokbrood met goede olijfolie | Pompoensoep met zoete aardappel | Groentewok met noedels en hoisinsaus + airfryed tofu |
Weekly Menu Week 1
2026-01-05 to 2026-01-11
Pescatarian & lactose-free weekly menu - rich in omega-3 and plant-based nutrition.
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| Monday | Holies Granola Protein Crunch met Alpro ongezoete sojayoghurt en blauwe bessen | Tabouleh met flatbread | Maze Gohan (Japanse gemengde rijst) met tofu |
| Tuesday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Tabouleh met flatbread | Gele dahl met basmatirijst |
| Wednesday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Avocado toast met bruin brood en salade | Pasta met zalm, broccoli en spinazie |
| Thursday | Holies Granola Protein Crunch met Alpro ongezoete sojayoghurt en blauwe bessen | Restjes salade van woensdag met bruin brood | Vegan paddenstoelen risotto |
| Friday | Groene smoothiebowl met Alpro ongezoete yoghurt en Form proteïnepoeder | Poké bowl op kantoor | Vegetarische shoarma met losse bospaddestoelen |
| Saturday | Brood met groentespreads | Groentesoep | Sushi met familie |
| Sunday | Brunch: Brood met groentespreads | Groentesoep | Chili sin carne met taco's |
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My Personal Guidelines
Rules I follow for myself
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Avoid Saturated Fat
No dairy, red meat or processed products. Choose plant-based alternatives.
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Flaxseed Oil Daily
Take 20-40ml flaxseed oil per day for extra omega-3 (ALA). Don't heat it!
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Vitamin D
I take vitamin D supplements.
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Plant-Based Foundation
Fill your plate with vegetables, fruits, legumes and whole grains.
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Healthy Nuts & Seeds
Walnuts, chia seeds and flaxseeds contain plant-based omega-3.
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Limit Saturated Fat
Avoid coconut oil, palm fat, processed snacks and refined oils.
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Protein Sources
My menus don't contain meat, but do include fish and plant-based protein sources.
✓ Salmon ✓ Mackerel ✓ Sardines ✓ Tofu ✓ Tempeh ✓ Lentils ✓ Chickpeas ✓ Edamame ✓ Black beans ✓ Quinoa ✓ Hemp seeds ✓ Chia seeds ✓ Walnuts ✓ Almonds
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Lactose-Free
All recipes are free of lactose and dairy for low saturated fat content.
✓ Oat milk ✓ Almond milk ✓ Soy milk