Week 1
MONDAY
Breakfast
2 boiled eggs with 1 piece wholegrain toast 1tsp marmite (Vegan add 1 handful of nuts instead of eggs)
Lunch
1 pot soup, Greens based, place a ½ a can of any pulse or lentils (drained and rinsed into the bottom of the bowl, and pour the hot soup over – serve with 2 dark rye crispbreads or 1 slice Ezekiel bread (sprouted grain speciality bread)
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Dinner
Slice 160grams tofu; make a coating of ½ tsp paprika, 1 tsp ground cumin, ½ tsp ground coriander. Sprinkle over the tofu and grill. Add 125g ready to eat Quinoa, into a bowl, add 2 diced tomatoes, ½ a diced Yellow pepper, ¼ of a small red onion finely sliced. ¼ a cucumber, peeled deseeded and diced, ½ an avocado diced. 1 tbsp of each fresh parsley, coriander and mint.25g pomegranate seeds, and a large handful of rocket, in another small bowl combine 1tbsp olive oil1 tbsp lemon juice, 1 tsp grated ginger, 1tsp honey ½ a crushed garlic clove. Combine dressing and salad and serve with the grilled tofu.
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Snack.
50g Guacamole with 1 red pepper sliced.
TUESDAY
Breakfast
125g Greek Yoghurt (or alternative) topped with 1 small chopped pear and 1 tbsp Nut butter.
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Lunch
Omelette made with 3 eggs, 4 mushrooms chopped, 4 cherry tomatoes, and 1 chopped spring onion, serve with mixed salad and follow with 1 handful of berries, (Vegans see Thursday breakfast)
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Dinner
Preheat the oven to 180c/gas 4. Cut 150g carrots lengthways and place on a baking sheet. Sprinkle over ½ tsp cumin seeds, ½ tsp chilli flakes ½ tsp za’atar and a sprinkle of salt – roast in oven 20mins.whisk ½tsp mustard with juice of ½ lemon and 125g ready to eat puy lentils. Add to a bowl with handful rocket and 1tbsp chopped dill combine everything and add the roasted carrots to the top and serve.
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Snack
30g raw nuts
WEDNESDAY
Breakfast
1 slice wholegrain toast, topped with ½ a mashed avocado combined with a squeeze of lime juice chopped coriander and 1tsp pumpkin seeds
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Lunch
Add to a bowl 125g ready to eat quinoa, ¼ of a cucumber diced, ½ an avocado diced, ½ a small yellow pepper diced, 30g defrosted peas, 1 small handful baby spinach leaves, mint and coriander chopped, in another small bowl make a dressing from 2tsp tahini, 2tsp sweet miso, 2 tsp lemon juice 2 tsp sesame oil, 1-2 tbsp hot water 1tsp grated ginger and whisk really well, dress the salad and serve.
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Dinner
Boil 65g brown rice with 1tsp curry powder in the water, until cooked. Heat 1 tsp olive oil in a pan and fry ½ an onion, finely chopped, ¼ a red pepper finely chopped, add 1tsp curry powder, fry for 1 min than add the cooked rice and a large handful frozen peas, cook for another 2 mins and add a large handful of baby spinach and 1tbsp crème fraiche (or yoghurt alternative) served with chopped parsley and a hardboiled egg. (Vegans leave out egg and add 30g cashew nuts)
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Snack
2tbsp hummus served with 1 large carrot cut into batons.
THURSDAY
Breakfast
Blend ½ an avocado with ½ a banana, 250ml almond milk, 80g frozen berries, 2 tbsp oats and a small handful of spinach to make a smoothie.
Lunch
Mash ½ an avocado in a bowl with the juice of ½ a lime, stir in ½ a chilli finely chopped, 1 finely chopped tomato, ½ a chopped small red onion, and ½ of a 400g can red kidney beans, drained and rinsed well, serve on top a baked sweet potato (about the size of your fist)
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Dinner
Preheat oven to 200c/Gas mark 5.place around 200g of fresh cauliflower florets into a food processor and blitz to a coarse crumb, transfer to a lined baking sheet, season with plenty of salt and pepper and roast in oven until golden brown, but still tender. Allow the cauliflower to cool add to a bowl with 1tbsp olive oil, juice of ½ a lemon, 2tbsp pomegranate seeds, 1tbsp chopped raw pistachio nuts, and 1tbsp of each chopped parsley, mint and coriander, serve with 2 slices(50g) grilled halloumi cheese. (Or vegan alternative)
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Snack
1 dark rye crispbread topped with 1 small banana mashed with a little cinnamon
FRIDAY
Breakfast
Porridge made with 4 tbsp oats and 275ml milk or alternative. Add 1tsp tahini and top with 2 chopped dates and 2tsp sesame seeds.
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Lunch
Combine 100g mixed ready to eat grains with ¼ a small red onion chopped, 1 red roasted pepper from a jar, chopped, 5 halved black olives, 5 cherry tomatoes halved, a handful parsley chopped, 30g crumbled feta cheese (or Vegan alternative) follow with a large orange.
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Dinner
Preheat oven to 180c/Gas mark 4. Slice 1 side of a long red Romano pepper to form a pouch. In a bowl combine 125g Spanish style flavoured rice ( try the Merchant Gourmet) with ½ red chilli chopped, ¼ a small red onion, pack the rice mixture into the pepper. Now combine 1tsp olive oil with 1tsp harissa and drizzle over the pepper. Place on a baking sheet and roast for 20mins, when cooked top with 20g goats cheese (or Vegan alternative) and ¼ of an avocado and squeeze of lime juice. Serve with large mixed salad.
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Snack
150g Greek yoghurt, topped with 1tsp honey, 1 small grated apple and little cinnamon.
SATURDAY
Breakfast
30g grilled Halloumi (or Vegan alternative), grilled cherry tomatoes, 1 grilled Portobello mushroom and 2 large handfuls wilted spinach on 1 slice wholegrain toast
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Lunch
Place 1 small handful basil, 1 tbsp chopped tarragon ½ tbsp cashew nuts. ½ tbsp pumpkin seeds and 1tbsp olive oil, salt and black pepper into a pestle and motor or a food processor and blitz to form a pesto.
Peel 2 courgette with a julienne cutter or a Spiralizler (you can also buy courgetti) Heat 2 tbsp olive oil in a large non-stick pan add the courgetti and 125g ready to eat Puy Lentils, fry for 2 mins then add the pesto mix cook for another min and serve.
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Dinner
Make a paste by blitzing 2 spring onions, 1 peel garlic clove, ½ a lemongrass stalk, 1 lime leaf, ½ a red chilli, 1tsp soy sauce, and 2cm piece of peeled ginger with 2tsp ground nut oil.
Place the paste into a sauce pan and heat gently for 2 mins, add 200ml coconut milk and ½ a can drained and rinsed chickpeas, 1 handful frozen soya beans, ½ a red pepper sliced, 1 small handful of mange tout, and cook through for 10mins, until the veggie are tender. Serve in a bowl topped with chopped coriander.
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Snack
1 small slice of fruit bread of choice (or an individual wrapped soreen bar)
SUNDAY
Breakfast
Heat 1tsp olive oil in a pan add ½ a finely chopped onion, cook for 8 mins so it softens completely, Stir in ½ a crushed garlic clove, ¼ tsp ground turmeric, ½ tsp ground cumin and ¼ tsp smoked paprika and cook for 1 min. Mash 140g extra firm Tofu in a bowl using a fork then add to the pan and fry for a further 3 mins, set the heat to high and add 50g cherry tomatoes and cook for 5 mins more, Stir in Chopped parsley and serve on top of 1 slice wholegrain toast.
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Lunch
Roast 200g beetroot (cubed) and 100g new potatoes halved. Heat 1tsp olive oil in a pan and add ½ a clove crushed garlic, Fry for 1 min then add ½ pack cooked puy lentils to the pan and cook for 5 mins, combine the lentils with the roasted veg, 30g rocket and juice ½ a lime, serve with chopped coriander and 1tbsp coconut yoghurt.
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Dinner
Heat 1tsp olive oil in a pan and add ½ a small red onion sliced, 1tbsp grated ginger, and 1 crushed garlic clove, add 200ml vegetable stock (use your favourite) 1 celery stick chopped, a 1 carrot diced, and boil for 12mins, add ½ a can of aduki beans, drained and rinsed, ½ a courgette diced, with lemon zest and chopped coriander, boil for another 5 mins, serve with 1 slice wholegrain bread.
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Snack
1 dark rye crispbread topped with 1tbsp nut butter and 1 small ripe banana