MONDAY
Breakfast: Peach and almond overnight oats
- 1/2 cup oats
- 1/2 cup unsweetened, dairy-free milk
- 1/2 tsp ground cinnamon
- 1 fresh peach pitted and sliced
- Handful of almonds for topping
Lunch: Hummus & veg wraps
- 1 tbsp hummus
- 2 tortillas
- 1 cup lettuce
- Veg of choice (red onion/tomato/cucumber etc)
Dinner: Vegan chili on potato (recipe makes 1 portion)
- 1/2 medium onion, diced
- 1 carrot
- 1 stick celery
- 2 cloves garlic, minced
- 1 can tomatoes
- 1/2 can black beans (or any other type of bean)
- 1/2 can kidney beans
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp cayenne pepper
METHOD: Heat the oil over medium-high heat. Add the onion, carrots, celery and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add spices and stir until well combined.
Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 40 minutes. Season with salt to taste.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
TUESDAY
Breakfast: Mango smoothie
- 1/2 large mango (peeled, chopped & frozen)
- 2 cups unsweetened, dairy-free milk
- 1 frozen banana
- TOPPINGS: fresh mango, berries, almonds
Lunch: Hummus & veg wraps
Dinner: Stir fry
- Protein: tofu/cashews etc
- 1 noodle nest
- 1 tsp oil
- Veg of choice
- Sauce of choice
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
WEDNESDAY
Breakfast: Peach and almond overnight oats
Lunch: Roasted cauliflower and white bean soup (recipe makes 1 portion)
- 1 tbsp olive oil
- 1/2 medium cauliflower
- 1 celery stick, finely chopped
- 1/2 onion, finely chopped
- 1 garlic clove, crushed
- 1/2 tin cannellini beans
- 1 cup vegetable stock
- chives, snipped
METHOD: Heat 1 tbsp oil in a large saucepan over a medium heat. Add the cauliflower, celery and onion and cook for 10 mins until slightly softened but not coloured. Add the garlic and cook for a further 1 min. Add the beans and stock, then cover and cook for 30–35 mins until the vegetables are tender and breaking apart.
For best results, blitz the soup to a smooth consistency and season to taste. Garnish with chives and some black pepper.
Dinner: Egg quinoa bowl
- 1 egg
- 1/3 cup quinoa
- 1/2 avocado
- 10 cherry tomatoes
- 1 handful spinach
- 1 stock cube (cook quinoa in the stock to flavour it)
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
THURSDAY
Breakfast: Mango smoothie
Lunch: Chili on baked potato
- 1 sweet potato/ white potato
- Some of your left over chili
Dinner: Lentil Stew (recipe makes 1 portion)
- 1/4 cup raw walnuts
- 1/4 cup water
- ½ large yellow onion,
- 1 cup vegetable stock
- 1/4 cup brown or green lentils
- 1/4 tsp ground turmeric
- 1/4 tsp ground cinnamon
- 1/4 cup brown rice
- Pomegranate (optional)
METHOD: Cook rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes).
Preheat oven to 180C. Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast. Set aside. Once walnuts are done roasting, let cool slightly then add to food processor or high-speed blender and pulse into a fine meal. Set aside.
Heat a pot over medium heat and add water and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent. Add vegetable stock and bring to a simmer. Add lentils and stir. Cook uncovered for about 20 minutes, or until lentils are just tender.
Once the lentils are just tender, add walnut meal and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes. Stir occasionally. Serve over cooked rice.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
FRIDAY
Breakfast: Peach and almond overnight oats
Lunch: Roasted cauliflower and white bean soup
Dinner: Your choice (using foods on the ‘good list’)
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
SATURDAY
Breakfast: Omelette
- 2 eggs
- 1 cup spinach
- Filling of choice (no cheese)
- Side salad
- salt & pepper
Lunch: Your choice (using foods on the ‘good list’)
Dinner: Squash & spinach fusilli with pecans
- 1/2 butternut squash, diced
- 2 garlic cloves, sliced
- 1 tbsp chopped sage leaves
- 1 tsp olive oil
- 1/2 courgette
- 6 pecan halves (optional)
- 1 cup wholemeal fusilli
- 2 cups baby spinach
METHOD: Heat oven to 200C. Toss the butternut squash and garlic in the oil, then spread out in a roasting tin and cook in the oven for 20 mins, add the courgette and cook for a further 15 mins. Give everything a stir, then add the pecans and cook for 5 mins more until the nuts are toasted and the vegetables are tender and starting to caramelise.
Meanwhile, boil the pasta according to pack instructions. Drain, then tip into a serving bowl and toss with the spinach so that it wilts in the heat from the pasta. Add the roasted veg and pecans, breaking up the nuts a little, and toss again really well before serving.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
SUNDAY
Breakfast: Omelette
Lunch: Chili on baked potato
Dinner: Lentil Stew
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
Lean with Janine 