Monday
Day 1 · 5 meals
Quinoa, apple & walnut breakfast + toast
Quinoa — 99 g (dry); Apple, cored, skin on — 200 g (raw); Walnut kernels — 39 g (ready to eat); Wholewheat bread (vegan-labelled for vegan menus) — 50 g (ready to eat).
Protein 26.6 g · Fat 33.5 g · Carbs 117.9 g · Fibre 17.3 g
How to make it · about 25 min
- Rinse the quinoa and simmer in water according to the packet.
- Dice the apple and fold into the warm quinoa. Finish with chopped walnuts.
- Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Banana & peanut butter
Banana, peeled — 131 g (raw); Smooth peanut butter, unsweetened — 23 g (ready to eat).
Protein 6.5 g · Fat 12.3 g · Carbs 35 g · Fibre 4.6 g
How to make it · about 5 min
- Weigh the peeled banana and serve with unsweetened peanut butter.
White bean white rice bowl
White beans, boiled without salt — 195 g (cooked and drained); Potato, skin on — 240 g (raw); Courgette / zucchini, skin on — 135 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 112 g (dry).
Protein 33.5 g · Fat 17.1 g · Carbs 184.7 g · Fibre 20.1 g
How to make it · about 40 min
- Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
- Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
- Cut the measured potato, skin on, courgette / zucchini, skin on into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
- Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Carrot sticks & crushed chickpeas
Carrot — 133 g (raw); Chickpeas, boiled without salt — 96 g (cooked and drained); Olive oil — 5 g (ready to use).
Protein 9.7 g · Fat 7.8 g · Carbs 39 g · Fibre 11 g
How to make it · about 10 min
- Drain and crush the cooked chickpeas with the oil and a little water.
- Cut the carrots into sticks and serve with the chickpea dip.
Lentil & tofu white rice bowl
Lentils — 25 g (dry); Carrot — 190 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 175 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 117 g (dry).
Protein 45.4 g · Fat 30.5 g · Carbs 141.2 g · Fibre 16.4 g
How to make it · about 40 min
- Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
- Cook the listed dry lentils in a separate pan of water according to their packet. Drain as needed, then combine with the cooked rice.
- Cut the measured carrot into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
- Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
- Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
- Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Day total: Protein 121.7 g · Fat 101.2 g · Carbs 517.8 g · Fibre 69.4 g
