GREEN PROTEIN BOWL
(one serving) 

1 BANANA
2 HANDFULS SPINACH
50ML ALMOND MILK
1 SCOOP PROTEIN POWDER
BLUEBERRIES
NUTS & SEEDS 

Blend banana, spinach, protein powder and almond milk together. 

Top your smoothie bowl with blueberries and your favorite nuts & seeds.  

EGG ON TOAST WITH MUSHROOM AND SPINACH
(one serving) 

1 EGG
150G MUSHROOMS
HANDFUL SPINACH
HALF ONION
1 GARLIC CLOVE
THYME
OLIVE OIL
½ LEMON
SLICE BREAD
SALT & PEPPER

Start by chopping the garlic and onion. Place them in a pan with a good drizzle of olive oil and cook for 5 minutes over a medium heat until soft.

Add in the mushrooms and give it all a good stir. Leave to cook for another 5 – 10 minutes until soft. Add the spinach and a good pinch of thyme, salt and pepper and lemon juice.

Meanwhile cook an egg for 6 minutes in boiling water and toast your bread in a toaster.

When ready; spoon the mushroom and spinach on top of toast and serve with an egg on top.

LUNCH & DINNER RECIPES

ROASTED SPRING SALAD
(you need the other half of the vegetables for your Saturday dinner) 

½ BELL PEPPER
½ COURGETTE
100G BROCCOLI STEAMS
HANDFUL SPINACH
50G QUINOA
2 TBSP OLIVE OIL
1 TBSP APPLE CIDER
LEMON JUICE
SALT & PEPPER
FALAFEL

Cook quinoa according to package instructions.

Place a griddle pan over medium heat with a drizzle of olive oil. Once warm, add the vegetables and falafel and cook, undisturbed for 5 minutes, before turning over and cooking on the other side for 5 minutes. You may need to do this a couple batches.

While the vegetables and falafel cook, make the dressing by mixing the olive oil, apple cider, lemon juice, salt and pepper.

Once the vegetables and falafel have cooked, mix with spinach and quinoa.

BAKED SWEET POTATO WITH BROCCOLI AND HUMMUS
(save one portion for your lunch tomorrow) 

2 LARGE SWEET POTATOES
1 BROCCOLI
2 TBSP HUMMUS
SALT & PEPPER
OLIVE OIL
HANDFUL SPINACH
1 BELL PEPPER
1 AVOCADO

Preheat the oven to 200C. Rub olive oil into the sweet potatoes, piece the skins a few times with a knife and bake on a tray for 1 hour.

Meanwhile, cook the broccoli until tender, around 5 – 7 minutes.

When the potatoes are done, cut them open and stuff them with some avocado mash, spinach, broccoli, bell pepper and finish with some hummus.

KALE CAESAR SALAD
(save one portion for your lunch tomorrow) 

250G KALE
1 CAN LENTILS
1 CAN CHICKPEAS
150G CHERRY TOMATOES
½ CUCUMBER (use other half for your spring rolls)
1 TSP CUMIN
OLIVE OIL
SALT
200G CASHEWS
¾ CUP ALMOND MILK
1 TBSP APPLE CIDER
1 TBSP TAHINI
LEMON JUICE
SALT
2 TBSP NUTRITIONAL YEAST 

Soak the cashews in water for at least 4 hours. 

Preheat oven to 200C. Place chickpeas into a backing tray and drizzle with olive oil, salt & cumin. Cook for 10 – 15 minutes until really crunchy.

While the chickpeas cook, place the kale into a separate baking tray and drizzle with olive oil and salt – cook in the last 5 minutes until crispy.

While that cooks, drain the cashews and place with almond milk, apple cider, tahini, lemon juice, salt & yeast into a blender and pulse until smooth, adding a little water or almond milk if needed.

Drain and rinse the lentils and mix everything together.

SWEET POTATO CHICKPEA & SPINACH CURRY
(save one portion for your lunch tomorrow) 

1 SWEET POTATO
1 CAN CHICKPEAS
1 ONION
1 GARLIC CLOVE
1 CAN COCONUT MILK
1,5 TBSP CURRY POWDER
1 TSP CINNAMON
2 HANDFUL SPINACH
LIME JUICE
SALT & PEPPER
100G BROWN RICE 

Preheat oven to 200C. Cut sweet potato into small cubes, and place in a large baking tray, along with the drained chickpeas, a drizzle of olive oil, ½ tbsp curry powder, cinnamon and a pinch of salt and roast for 30 minutes.

Meanwhile, cook rice according to package instructions.

While that cooks, heat olive oil in a large pan over a medium heat. Add 1 tbsp curry powder and cook for about a minute. Add the chopped onion and garlic and cook for another 10 minutes, until soft.

Once the sweet potatoes and chickpeas have cooked, add them to the pan along with the lime juice and coconut milk.

Bring the pan to the boil, before reducing the temperature and leaving to simmer for 25 – 30 minutes, until the sweet potato is perfectly tender.

Finally stir through the spinach and let it wilt, then serve with a side of brown rice.

ASPARAGUS POTATO & AVOCADO SALAD
(save one portion for your lunch tomorrow)

300G GREEN ASPARAGUS
2 POTATOES
ROCKET
150G CHERRY TOMATOES
1 AVOCADO
15G PUMPKIN SEEDS
1 TBSP OLIVE OIL
1 TBSP TAHINI
LIME JUICE
SALT
2 TBSP HUMMUS

Start by boiling the potatoes for 15 – 20 minutes until perfectly soft.

While these cook, steam the asparagus for 5 – 10 minutes, until they’re cooked but still have a slight bite.

Once cooked, drain and leave both to cool down to room temperature.

Meanwhile, make the dressing by mixing the olive oil, tahini, lime juice and a pinch of salt.

Cut the potatoes into bite size pieces and place into a large bowl with the rest of the salad ingredients. Pour over the dressing and give everything a really good mix, serve with some hummus for extra protein.

JACKFRUIT TACOS
(save one portion for your lunch tomorrow) 

1 CAN JACKFRUIT
1 RED ONION
1 CLOVE GARLIC
1 TBSP TOMATO PUREE
½ TSP CUMIN
½ TSP CHILI POWDER
½ TSP SMOKED PAPRIKA
OLIVE OIL
SALT
WHOLE WHEAT WRAPS
1 AVOCADO
150G CHERRY TOMATOES
HANDFUL SPINACH

In a pan over medium heat, heat a drizzle of olive oil. Add onion and garlic and cook until soft. Add in the spices and cook for another 3 minutes, before adding the tomato puree and jackfruit – mix it all together really well to ensure everything is coated in the spices. Cook for 20 – 25 minutes, constantly stirring.

Once the jackfruit is really soft, pull using a fork. Spoon the jackfruit on top of a wrap and serve with avocado, spinach and cherry tomatoes.

SNACKS

FRESH SPRING ROLLS
(use half of the ingredients, you need the other half to make the spring rolls on Thursday)

SPINACH
½ AVOCADO
1 CARROT
1 SPRING ONION
1 BELL PEPPER
½ CUCUMBER (use other half for your kale salad)
4 RICE PAPER ROLLS
SOY SAUCE 

Peel the carrot and chop it together with the cucumber, spring onion, avocado and red bell pepper into strips.

To make the rolls, simply place the rice paper into a bowl of warm water for 2 seconds then allow to soften for another few seconds.

Ones soft place some spinach in the middle then top with a mix of the vegetable strips. Fold the top and bottom of the paper over then the right side and then roll.

Serve the spring rolls with some soy sauce.

DETOX PROTEIN SHAKE
(one serving)

200ML WATER
1 SCOOP VANILLA PROTEIN POWDER
2 CELERY STICKS
LEMON
HANDFUL SPINACH
GINGER 

Blend everything together and your shake is ready to drink.