BAKED SWEET POTATO WITH AVOCADO
(one serving)
TIME: 30 MIN 

½ LARGE SWEET POTATO
½ AVOCADO
1 TBSP NUTRITIONAL YEAST
1 TSP HEMP SEEDS
SALT & PEPPER 

Preheat oven to 200C and line a baking sheet with parchment paper.

Use ½ sweet potato (you use the other half Friday) and rub with a bit of oil. Place it face down on the baking sheet. Bake for 25 minutes or until tender to the touch. Baking time will vary depending on size of sweet potato.

Once baked, turn face up and place on serving plate. Top with ½ avocado, nutritional yeast, hemp seeds, salt & pepper.

GREEN BANANA PROTEIN PANCAKES
(one serving)
TIME: 15 MIN 

1 BANANA
1 EGG
1 SCOOP PROTEIN POWDER
1 HANDFUL SPINACH
1 TBSP FLAXSEED
1 TBSP OATS
1 TBSP ALMOND MILK
1 TSP CINNAMON
PINCH OF SALT
OLIVE OIL
1 HANDFUL BLUEBERRIES
1 TBSP PUMPKIN SEEDS

Blend banana, egg, spinach, flaxseed, oats, almond milk, protein powder, cinnamon and salt until smooth.

Heat olive oil in a pan and add the pancake mixture. Fry each side for 2 – 3 minutes.

Top the pancake with berries and pumpkin seeds.

LUNCH & DINNER RECIPES

SPRING CAULIFLOWER SALAD
(save one portion for your lunch tomorrow)
TIME: 40 MIN 

1 CAN CHICKPEAS
CAULIFLOWER RICE
1 ONION
1 GARLIC GLOVE
1 APPLE
1 HANDFUL PARSLEY
½ AVOCADO
1 TBSP MUSTARD
1 TBSP HONEY
1 TBSP OLIVE OIL
1 LEMON JUICE
SALT & PEPPER 

Preheat oven to 200C. Place chickpeas on a baking sheet lined with parchment. Drizzle with olive oil and sprinkle with salt & pepper or spices to taste. Roast for 20 – 30 minutes until crispy and browned.

Heat olive oil in a pan. Add onion and garlic and fry for a couple minutes before adding the cauliflower rice. Stir-fry for 4 -6 minutes until the cauliflower is tender. Season well with salt & pepper.

Make the dressing by mixing mustard, honey, olive oil and lemon juice. Mix dressing through the cauliflower rice, add the chickpeas and sliced apple. Serve with avocado and parsley.

COURGETTI PEA AND ARTICHOKE SALAD WITH PESTO
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

2 COURGETTES
100G PEAS
1 CAN ARTICHOKE HEARTS
OLIVE OIL
1 GARLIC CLOVE
½ LEMON JUICE AND ZEST
BUNCH BASIL
2 TBSP PINE NUTS
ROCKET 

Heat a pan and dry fry the pine nuts for a few minutes until starting to brown. Put half of the pine nuts, all the basil, lemon juice and zest and whizz to a paste in a small blender. Add 1 tsp oil and season. Loosen with more lemon juice or water if you need to, to make a pesto.

Cook peas for 3 - 5 minutes in boiling water. Put courgettes through a spiralizer, or peel into long, thin ribbons with a veg peeler, then cut into thin strips. Put into a bowl with the peas, sliced artichokes and rocket. Pour over the pesto and toss with the salad. Serve with the remaining pin nuts.

QUINOA STUFFED SWEET PATATO
(save one portion for your lunch tomorrow)
TIME: 60 MIN 

2 LARGE SWEET POTATOES
100G QUINOA
100G TOFU
2 TBSP OLIVE OIL
1 BELL PEPPER
150G CHERRY TOMATOES
½ AVOCADO
SALT & PEPPER
PARSLEY
LEMON JUICE

Preheat the oven to 200C.

Prick the sweet potatoes, place them on a baking tray and roast in the oven for 50 – 60 minutes, until soft.

Meanwhile, cook the quinoa according to pack instructions. Chop the tofu into chunks and fry in 1 tbsp oil for 5 minutes, until golden.

Add chopped tomato, bell pepper, avocado, parsley, olive oil, lemon juice and the tofu to the quinoa and season well.

Once the sweet potato is cooked through, halve it and fill with the quinoa mix.

CLEAN BROCCOLI SOUP
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

1 BROCCOLI
2 CELERY STALKS
1 ONION
2 GARLIC GLOVES
1 HANDFUL SPINACH
500ML WATER
½ LEMON JUICE
OLIVE OIL
SALT & PEPPER
1 TSP CHIA SEEDS
1 TBSP PUMPKIN SEEDS
1 TBSP SUNFLOWER SEEDS 

In a soup pot, heat olive oil, add onion, garlic, celery and broccoli and cook over medium heat for 5 – 10 minutes, stirring frequently.

Add water and bring to a boil, then cover the pot with a lid and let simmer for 10 minutes, until the vegetables are tender.

Stir in the spinach and allow it to wilt. Once cooked, blend the soup until smooth. Garnish with the seeds.

HOME MADE FALAFEL BOWL
(save one portion for your lunch tomorrow)
TIME: 30 MIN 

1 CAN CHICKPEAS
2 SPRING ONION
2 GARLIC CLOVES
1 TBSP OATS
1 TSP CUMIN
1 TSP CHILI POWDER
PARSLEY
SALT
OLIVE OIL
1 CUCUMBER
200G CHERRY TOMATOES
HUMMUS 

In a food processor blend chickpeas, spring onion, garlic, oats, spices, fresh parsley and salt. When fully combined, roll into balls.

Heat olive oil in a pan. Working in batches, add falafel to the pan. Once browned on the bottom, flip and brown the other side.  Place on a paper towel lined plate and allow excess oil to drain. Repeat with remaining falafel.

Chop cherry tomatoes and cucumber and mix together with lemon juice, olive oil and a pinch of salt.

Plate the tomato and cucumber salad, dollop with hummus and top with freshly baked falafels.

GREEN SHAKSHUKA
(one serving)
TIME: 30 MIN 

1 ONION
1 GARLIC GLOVE
1 GREEN BELL PEPPER
50G PEAS
1 BIG HANDFUL SPINACH
2 EGGS
OLIVE OIL
SALT & PEPPER
1 TSP CUMIN
1 WHOLE WHEAT PITA
¼ AVOCADO
PARSLEY

Heat olive oil in a pan on medium heat. Add the chopped onion and bell pepper and cook for 5 minutes. Add garlic, peas and spices and cook 1 minute. Add the spinach, mix it around until it wilts.

Use a spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5 – 8 minutes, or until the eggs are done to your liking.

Garnish with chopped parsley and serve with some slices of avocado.

SNACKS

VEGGIES WITH HOME MADE DIP
(every time you use ¼ of the vegetables and half of the dip) 

VEGETABLES
CUCUMBER
LARGE CARROT
BELL PEPPER 

HIGH PROTEIN BLACK BEAN DIP
TIME: 10 MIN 

1 CAN BLACK BEANS
3 TBSP TAHINI
1 LIME JUICE
½ TSP CUMIN
½ TSP CHILI POWDER
SALT 

Add all ingredients to a blender or food processor and blend until creamy and smooth.

Serve with sliced carrot, cucumber and bell pepper. Store leftover dip in an airtight container in the fridge for your snack on Wednesday.

CREAMY AVOCADO DIP
TIME: 10 MIN 

1 AVOCADO
SPLACH ALMOND MILK
1 LIME JUICE
1 SPRING ONION
FRESH PARSLEY
SALT & PEPPER 

Add all ingredients to a blender or food processor and blend until smooth. Taste and add more salt or spices to your taste.

Serve with sliced carrot cucumber and bell pepper. Store half of the avocado dip in an airtight container in the fridge for your snack on Saturday.  

GREEN PROTEIN SHAKE
(one serving)
TIME: 5 MIN

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

Blend everything together and your shake is ready to drink.