Week 2
MONDAY
Breakfast
2 scrambled eggs with 1 chopped tomato on 1 slice wholegrain toast (Vegan-tofu scramble)
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Lunch
Combine 50g frozen soya beans (defrosted) with 1tbsp pomegranate seeds, 1tsp sesame seeds a squeeze of lime juice and 1tsp sesame oil, serve with 2 dark rye crispbreads spread with a tbsp on each of beetroot hummus serve with a vegan fruit yoghurt.
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Dinner
Preheat the oven to 200c/Gas mark 5. Prepare ½ a small butternut squash and cut into small chunks, place the chunks a bowl along with ½ a 400g tin of drained and rinsed chickpeas.1/2 a red pepper sliced, add 1tbsp olive oil, 1 chopped garlic clove, salt and pepper and 2tsp paprika and toss to coat the veg and chickpeas, spread onto a large baking tray and roast in the oven for 25min until the tender. Whilst the vegetables are cooking place 125g tinned drained sweetcorn into a bowl, mix together with ½ a small finely chopped chilli, after the 25mins add the corn and chilli mixture to the vegetables in the oven and cook for a further 10mins. When cooked pop everything into a large bowl and stir in 2 large handfuls of spinach, serve topped with ½ a small chopped avocado, 1 chopped spring onion, dress with 1tsp lemon juice and 1tsp olive oil.
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Snack
1 small chopped pear topped with 1tbsp nut butter.
TUESDAY
Breakfast
Blend ½ a banana, 1tbsp oats, 80g frozen berries and 200ml milk (or alternative) and a handful of baby spinach to make a smoothie.
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Lunch
1 small Wholemeal pitta spread with 50g Goats cheese (or Vegan alternative) and filled with ½ a small chopped beetroot grated, 5 cherry tomatoes chopped, ¼ cucumber chopped shredded lettuce 1tsp pumpkin seeds and a squeeze of lemon juice.
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Dinner
Heat a non-stick pan and 80g tofu (squeezed dry and crumbled) and add a pinch of turmeric and cook for 8 mins. Add ½ a tin of Pinto beans drained and rinsed and 1tsp of chilli sauce, then cook for 5 mins, serve mixture in 2 taco shells with shredded lettuce, chopped tomatoes and a little chopped spring onion.
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Snack
2 rye crispbread with 1tbsp cream cheese (or Vegan alternative) and sliced cucumber.
WEDNESDAY
Breakfast
150g Greek Yoghurt (or Vegan alternative) topped with 2tbsp pomegranate seeds, 1tbsp dried coconut shavings, and 1tbsp pumpkin seeds
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Lunch
Combine 100g cooked spelt, 2tbsp tinned chickpeas, drained and rinsed, 25g chopped baby spinach 50g red cabbage finely shredded, ½ a celery stick finely sliced, and 80g mange tout shredded in a bowl, add the juice of ½ a lemon1 tbsp olive oil and ½ a crushed garlic clove. Mix well and toss the salad in the dressing, serve with ½ a sliced avocado on top
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Dinner
Heat 1tbsp oil in a saucepan, add ½ an onion chopped, and fry for approx 6 mins to soften and brown, add ½ a carrot finely diced, ½ a celery stick finely sliced, and ½ a red pepper finely diced, fry for 5 mins. Now add 1 crushed garlic clove, 1tbsp grated ginger, and ½ a red chilli finely chopped, cook for a further 5 mins. Add 100g canned pinto beans drained and rinsed, 50g drained and rinsed black beans, 50g drained and rinsed red kidney beans, ¼ a 400g tin of chopped tomatoes, ¼ tsp chilli powder, ¼ tsp paprika and 50ml water, Simmer for 25min until the beans are soft, serve topped with ¼ of an avocado chopped, some red onion finely chopped and some lime juice salt and pepper.
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Snack
3 pitted dates.
THURSDAY
Breakfast
Add ½ a frozen banana, ½ an avocado, 1tbsp coconut oil, 75g frozen blueberries, 1 pitted date, and 100ml of coconut water to a blender, pour the smoothie into a bowl and top with 1tsp of nuts & seeds of choice and 1tsp coconut flakes
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Lunch
Add ½ 400g can of drained rinsed chickpeas to a food processor, with ½ a small red onion chopped, ½ chopped clove of garlic, a handful of parley, 1/2tsp cumin. ½ tsp ground coriander, ½ a tsp harissa paste, and 1tbsp plain flour, blitz, Form mixture into 2 patties and cook in a frying pan with a little oil, wrap the burgers in iceberg lettuce and top with a little salsa of choice.
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Dinner
Preheat the oven to 200c/gas mark 5. Cut a medium cauliflower in half and place on a baking sheet, flat side down, mix in a small bowl 2tsp olive oil, one pinch of each of cinnamon, and paprika and 2tsp of honey. Rub this mix all over the cauliflower.
Peel a clove of garlic and slice into slithers, poke them all over the cauliflower halves. Roast in oven for 25min until tender, Serve the cauliflower sliced with a salad of 100g cooked barley, a handful of each of chopped fresh mint and parsley, ¼ of a red onion finely chopped, lemon juice and 1tbsp olive oil
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Snack
1 large carrot cut into batons served with 2tbsp of hummus
FRIDAY
Breakfast
Porridge made with 4tbsp oats, and 275ml of milk or alternative. Stir in 2 tsp Almond butter, and top with a grated small apple and 2tsp pumpkin seeds.
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Lunch
½ a Carton of soup: Any variety as long as it contains either lentils or pulses. Served with 1 slice wholegrain bread and piece of fruit
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Dinner
Add 1tsp Olive oil to a wok then stir-fry 75g shitake mushrooms. Add 50g marinated tofu pieces and a handful of shredded cabbage. Cook for 3 mins. Add 150g cooked noodles. ½ a chilli sliced, 1tsp soy sauce. 2tsp Mirin (or white wine) , cook for 1 min, garnish with sliced spring onions.
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Snack
2tbsp Greek Yoghurt (or Vegan alternative) with 80g mixed berries
SATURDAY
Breakfast
50g High fibre breakfast cereal with 200ml Milk (or Vegan alternative) topped with 2 chopped pitted dates.
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Lunch
Lay one flour tortilla flat and spread with 2tbsp hummus, and 1 tsp vegan Thai green curry paste. Add ½ a sliced red pepper, ½ a large grated carrot. A handful of baby spinach and ¼ of a can of green lentils (drained and rinsed). A few coriander leaves and ½ a sliced small avocado squeeze a little lime juice over the filling and season with salt and black pepper. Wrap and serve with salad and1 large orange.
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Dinner
Heat 2tsp of olive oil in a frying pan. Add ½ a chopped onion cook until softened. Add 100g vegan mince to the pan with 1tsp cumin, ¼ tsp cinnamon and ½ tsp turmeric then stir. Now add 25g dried apricots quartered, ½ a red pepper, finely sliced, and 150ml of vegetable stock. Bring to the boil then simmer gently for 15mins serve with 160g wholegrain cooked couscous combined with chopped coriander and mint.
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Snack
1 wholegrain rice cake topped with 1 ripe banana mashed with ½ tsp cocoa powder.
SUNDAY
Breakfast
Preheat oven to 200c/Gas mark 5. Place 75g oats in a bowl with 1tsp olive oil and 25ml fortified soya milk and mix well. Spread the oats out on baking sheet and toast in the oven for about 12mins. When cooled place in a bowl with 1tbsp flaked coconut and 1tbsp goji berries, Pour over a ready-made juice that contains beetroot (200ml) and add a dollop of coconut yoghurt
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Lunch
Add to a bowl 125g ready to eat quinoa. ¼ of a cucumber diced, ½ a diced avocado, ½ a small yellow pepper diced and a small handful of frozen peas (thawed) also add a small handful of spinach leaves mint and coriander all chopped. In another small bowl mix the dressing. Combine 2tsp tahini, 2tsp sesame oil, 2tsp miso 2tsp lemon juice, 1-2 tbsp hot water. 1tsp grated ginger and whisk well. Dress salad and serve.
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Dinner
Heat 1tsp olive oil in a non-stick pan and add ½ a aubergine cut into small chunks, fry for 8 mins until tender then remove from the pan. Now add 100g tofu9Cut into chunks) and cook for 8 mins until golden brown and remove from pan. Now add ¼ of an onion and cook until soft. Add ¼ tsp mustard seeds and 1 ½ tsp curry powder and cook for 1 min. add 75ml of vegetable stock and simmer for 10mins until thickened. Stir in 50g Greek yoghurt and 2tsp mango chutney, add the aubergine and tofu back into the pan and combine gently, garnish with coriander and serve with 150g cooked brown rice.
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Snack
2 tbsp Flavoured hummus on 2 oatcakes