CACAO BEETROOT SMOOTHIE BOWL
(one serving)
TIME:  5 MIN 

¼ AVOCADO
½ BANANA
2 SMALL BEETS
1 HANDFUL SPINACH
1 SCOOP PROTEIN POWDER
1 TBSP FLAX SEED
1 TBSP CACAO POWDER
100 ML ALMOND MILK
1 HANDFUL BLUEBERRIES
1 TBSP WALNUTS

Blend banana, avocado, beets, spinach, flax seeds, cacao, protein powder and almond milk until creamy and smooth.

Top your smoothie bowl with berries and walnuts.

Calories 480 | Protein 32 | Fat 22 | Carbs 30 | Fiber 6

SWEET POTATO TOAST WITH AVOCADO AND MUSHROOMS
(one serving)
TIME: 25 MIN 

½ SWEET POTATO
½ AVOCADO
100G MUSHROOMS
SALT & PEPPER
1 TSP TAHINI 

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

Slice the ends of the sweet potato off, then cut it lengthwise into ½ inch thick slices. Arrange the slices in a single layer on the baking sheet, no oil needed (use half of the sweet potato, the other half is for Saturday).

Bake until the slices are tender, roughly 20 minutes. You should be able to easily pierce them with a fork when they’re ready, but you don’t want them so soft that they’ll collapse when you add toppings.

Heat olive oil in a pan, add mushrooms and leave to cook for 5 – 10 minutes until soften. Season with pepper & salt.

Remove potato from oven and allow to cool slightly. Cover with avocado and top with sautéed mushrooms. Finish with a drizzle tahini, salt & pepper.

Calories 325 | Protein 8 | Fat 24 | Carbs 17 | Fiber 5

LUNCH & DINNER RECIPES

SCRAMBLED TOFU WRAP
(one serving)
TIME: 20 MIN 

½ ONION
1 GARLIC CLOVE
½ BELL PEPPER
1 HANDFUL SPINACH
¼ COURGETTE
½ OF THE TOFU
100G CHERRY TOMATOES
½ TSP PAPRIKA POWDER
½ TSP CUMIN
½ TSP CURRY POWDER
1 WRAP
¼ AVOCADO 

Heat olive oil in a pan on medium-low heat; then add the garlic, onion and spices. Chop the tofu and mash the tofu with a fork.

Add bell pepper, courgette and tofu to the pan and cook until the tofu is beginning to brown and everything is cooked and coated in spices. Stir in the spinach, mix it around until it wilts. Feel free to add more spices as you go. 

Fill your wrap with the tofu scramble, cherry tomatoes and avocado.

Calories 495 | Protein 23 | Fat 18 | Carbs 50 | Fiber 3

THAI ZUCCHINI NOODLES WITH TEMPEH
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

ZUCCHINI PUMPKIN NOODLES
1 RED BELL PEPPER
1 CARROT
2 SPRING ONION
OLIVE OIL
¼ RED CABBAGE
½ TEMPEH
2 TBSP ALMOND BUTTER
2 TBSP SOY SAUCE
1 TBSP MAPLE SYRUP
LIME JUICE

Make the marinade/dressing by mixing almond butter with soy sauce, maple syrup and lime juice.

Cut the tempeh and add half of the marinade/dressing to the tempeh to marinate. You use the other half later.

Meanwhile, finely chop the green onion, bell pepper and red cabbage. Slice carrot in thin stripes with a vegetable peeler or spiralizer.  

Heat olive oil over medium-high heat in a nonstick skillet. Add marinated tempeh to the skillet and cook 5 – 10 minutes until browned and heated through, set aside. 

In the same pan, heat some olive oil and add green onion (save some for garnish), carrot, bell pepper and cabbage, sauté a few minutes until tender.

Add spiralized zucchini and pumpkin, sauté a few minutes until slightly tender (do not overcook). Remove from skillet to prevent overcooking and fold in the remaining dressing. Serve ‘noodles’ with the tempeh and garnish with some chopped spring onions.

Calories 305 | Protein 22 | Fat 21 | Carbs 24 | Fiber 4

CAULIFLOWER RICE BOWL WITH PUMPKIN AND CHICKPEAS
(save one portion for your lunch tomorrow)
TIME: 50 MIN 

CAULIFLOWER RICE
1 ONION
1 GARLIC CLOVE
1 CAN CHICKPEAS
1 LARGE SWEET POTATO   
150G CHERRY TOMATOES
2 TBSP PUMPKIN SEEDS
1 LEMON
SALT & PEPPER
1 TSP CURRY POWDER
FRESH PARSLEY
½ AVOCADO 

Preheat oven to 200C.

Place chickpeas and sweet potato on a baking sheet. Drizzle with olive oil, season with salt pepper and ½ of the curry powder. Toss to combine, then arrange into an even layer. Roast 20 – 30 minutes until browned.

Heat olive oil in a pan. Add onion, garlic and curry powder 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.

Mix the cauliflower rice with the cherry tomatoes and roasted vegetables. Serve with pumpkin seeds, avocado, fresh parsley and lemon wedge.

Calories 445 | Protein 20 | Fat 17 | Carbs 47 | Fiber 7

ASPARAGUS POTATO & AVOCADO SALAD
(save one portion for your lunch tomorrow)
TIME: 25 MIN 

250G GREEN ASPARAGUS
4 POTATOES
ROCKET
150G CHERRY TOMATOES
½ AVOCADO
15G PUMPKIN SEEDS
1 TBSP OLIVE OIL
1 TBSP TAHINI
LEMON JUICE
SALT
4 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, lemon 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.

Calories 410 | Protein 25 | Fat 17 | Carbs 30 | Fiber 6

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
½ 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.

Calories 430 | Protein 18 | Fat 20 | Carbs 34 | Fiber 8

FALAFEL & SPINACH SALAD
(save one portion for your lunch tomorrow)
TIME: 35 MIN 

FALAFEL
2 HANDSFUL SPINACH
¼ RED CABBAGE
1 BELL PEPPER
1 COURGETTE
2 TBSP TAHINI
1 LEMON JUICE
SALT & PEPPER 

Preheat oven to 200C. Cut bell pepper and courgette and place on a baking sheet. Drizzle with olive oil, season with salt pepper. Roast 20 – 30 minutes until tender.

Heat olive oil in a pan on medium high heat, add falafel and cook each side for 2 – 3 minutes.

Make the dressing by mixing tahini, lemon juice and add some water to thin if needed.

Place spinach into a bowl, mix with sliced cabbage and some dressing. Add grilled vegetables and falafel. Drizzle with remaining dressing.

Calories 400 | Protein 20 | Fat 15 | Carbs 40 | Fiber 8

SNACKS

CRISPY ROASTED CHICKPEAS
(this is enough for two portions)
TIME: 60 MIN 

1 CAN CHICKPEAS
2 TBSP OLIVE OIL
½ TSP SALT
1 TSP CURRY POWDER
1 TSP CUMIN
1 TSP CHILI POWDER 

Preheat oven to 180C. Rinse and drain chickpeas, shaking off as much water as possible. Place them on a towel and pat gently to dry.

Toss the chickpeas with olive oil, salt & spices. Spread the chickpeas out in an even layer on a rimmed baking sheet.

Bake for about 45 – 60 minutes until crispy, shaking every 15 minutes. The exact bake time depends on chickpea brand and oven, so watch closely in the final minutes. Allow to cool for about 10 minutes before storing; the chickpeas will crisp up even more as they cool.

Allow to cool, store ½ of the portion in an airtight container for your next snack.

Calories 160 | Protein 15 | Fat 3 | Carbs 17 | Fiber 9

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.

Calories 130 | Protein 23 | Fat 1 | Carbs 6 | Fiber 3