VEGANUARY’S

2050–2225 CALORIE
MEAL PLAN EACH
RECIPE
SERVES ONE
PERSON
2050–2225
KCAL
PER DAY
2050–2225 Calorie Meal Plan

DAY 1: 2,050 KCAL

BREAKFAST
NUT AND BERRY SMOOTHIE

LUNCH
PACKED PITA POCKET

DINNER
KIDNEY BEAN STEW

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 banana and 50g / ½ cup mixed nuts
 DAY
BREAKFAST
NUT AND BERRY 1
SMOOTHIE
INGREDIENTS METHOD
110g / 1 cup mixed frozen berries 1. Combine all the ingredients and blend until the
2 tbsp ground linseeds frozen berries are broken down
or chia seeds
1 banana
250ml / 1 cup unsweetened
plant milk
2 tsp peanut butter
 DAY
LUNCH
PACKED PITA POCKET 1
INGREDIENTS METHOD
1 wholegrain pita bread 1. Assemble your pita pocket
3 tbsp hummus 2. Have an apple for dessert!
½ tomato
50g / ½ cup salad leaves (rocket,
watercress or spinach)
½ bell pepper, sliced
1 tbsp olives
1 apple
 DAY
DINNER
KIDNEY BEAN STEW 1
INGREDIENTS METHOD
½ onion, sliced 1. In a pan, sauté the onion in a pan in the olive oil
1 tbsp extra virgin olive oil until it is translucent

1 clove garlic, peeled and sliced 2. Add the garlic, fry whilst stirring for one minute

70g / ½ cup dried kidney beans 3. Add the beans and other vegetables, and stir in
soaked overnight, or use 170g the tomato paste
canned beans 4. Add enough water to just cover the vegetables
½ bell pepper, sliced and season

½ aubergine, diced 5. Cover, bring to the boil, then reduce the heat
and simmer for 15 minutes
75g / ½ cup pumpkin, diced
6. Add the herbs of your choice at the end, and serve
2 tbsp tomato paste
with the rice
Parsley or chives to taste
50g / ½ cup cooked brown rice
2050–2225 Calorie Meal Plan

DAY 2: 2,065 KCAL

BREAKFAST
A-BIT-OF-EVERYTHING BREAKFAST

LUNCH
GRAINS AND GREENS (AND REDS AND ORANGES)

DINNER
LASAGNE WITH SALAD

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 banana
• 50g / ½ cup mixed nuts
 DAY
BREAKFAST
A-BIT-OF-EVERY 2
THING BREAKFAST
INGREDIENTS METHOD
1 nectarine 1. Eat the nectarine while you wait for the toast
2 slices wholemeal toast to pop up

2 tsp peanut butter 2. Enjoy the toast with the peanut butter and Marmite

1 tsp Marmite (or other yeast 3. Mix the berries with the yoghurt
extract)
125ml / ½ cup unsweetened plant
yoghurt
55g / ½ cup mixed berries
 DAY
LUNCH
GRAINS AND GREENS 2
(AND REDS AND ORANGES)
INGREDIENTS METHOD
180g / 1 cup quinoa 1. Cook the quinoa according to the instructions, then
300g / 2 cups mixed fresh stir in the linseed oil and herbs
vegetables, either raw or lightly 2. Serve with the vegetables, and a squeeze of lemon
steamed
1 tbsp linseed oil
1 tbsp fresh herbs
Squeeze of lemon
 DAY
DINNER: INGREDIENTS
LASAGNE WITH SALAD 2
FOR THE TOMATO AND FOR THE BÉCHAMEL SAUCE
LENTIL SAUCE 1 tsp extra virgin olive oil
½ onion, peeled and finely diced
1 tbsp wholemeal flour
1 clove garlic, peeled and crushed
125ml unsweetened plant milk
½ celery stick, finely sliced
1 tsp ground nutmeg
½ courgette / zucchini, finely chopped
75g wholemeal lasagne sheets
50g / ¼ cup red split lentils
110g / 1 cup green salad
2 tbsp tomato puree
1 tsp linseed oil
½ tsp dried oregano
1 tbsp fresh parsley, chopped
Salt to taste
 DAY
DINNER: METHOD
LASAGNE WITH SALAD 2
1. Preheat the oven to 180ºC or 350ºF 7. Increase the heat and stir constantly
to prevent lumps from forming
2. Make the tomato sauce in a pan
by sautéing the onion in a little water 8. When it has thickened, remove from the
until translucent heat and add the nutmeg. Season to taste
3. Add in the garlic, celery, courgette / 9. Layer a baking dish with half of the lentil
zucchini, lentils and dried oregano. Add and tomato sauce
enough water to just cover the veg and
10. Cover with lasagne sheets, snapping
a pinch of salt, and cook for 15 minutes
them to fit if necessary
or until the lentils are cooked. (Add a little
water if necessary to prevent it 11. Add a layer of the béchamel
from sticking) 12. Repeat, finishing with a layer
4. Drain, and stir in the tomato puree of béchamel
and parsley 13. Bake for 45 minutes
5. Next, make the béchamel sauce by 14. Serve with a salad, dressed with
heating the olive oil and stirring in the flour linseed oil
6. While still on a low to medium heat,
stir in the plant milk
2050–2225 Calorie Meal Plan

DAY 3: 2,110 KCAL

BREAKFAST
MIXED BERRY PORRIDGE

LUNCH
LENTIL AND PASTA SOUP

DINNER
SPINACH FARINATA

SNACKS TO ENJOY THROUGHOUT THE DAY

• 2 Ryvita crispbreads or rice cakes • 100g / 1 ¼ cup celery, carrot
• 70g / ¾ cup nut and dried and fennel sticks
fruit mix
 DAY
BREAKFAST
MIXED BERRY PORRIDGE 3
INGREDIENTS METHOD
85g / 1 cup oats 1. Place the oats in a pan with the plant milk
250 ml / 1 cup unsweetened and water, and mix well
plant milk 2. Bring to the boil, reduce the heat and simmer
½ cup water gently for 4-5 minutes, stirring occasionally and
adding more water if you prefer a wetter consistency
55g / ½ cup mixed berries
3. Remove from the heat and either stir in the seeds
½ banana
and fruit or scatter them on the top
2 tsp ground chia seeds
 DAY
LUNCH
LENTIL AND PASTA SOUP 3
INGREDIENTS METHOD
100g / ½ cup dried red lentils 1. Combine all the ingredients except the linseed oil
50g / ½ cup (uncooked weight) in a large covered pan
wholemeal pasta 2. Bring to the boil, then reduce the heat and simmer
150g / 1½ cup mixed vegetables for 15 minutes
such as leek, courgette, celery, 3. Remove from the heat, stir in the linseed oil
bell peppers and carrots, finely and season to taste
sliced or diced
½ potato, peeled and diced
½ tsp dried oregano
800ml vegetable stock
A squirt of tomato puree
2 tsp linseed oil
 DAY
DINNER
SPINACH FARINATA 3
INGREDIENTS METHOD
100g / ¾ cup chickpea flour 1. Heat the oven to 175ºC or 350ºF
125ml / ½ cup water 2. Combine the chickpea flour with the water and
1 tsp rosemary, chopped whisk to ensure there are no lumps. Stir in the
rosemary and set aside.
100g / 2 cups spinach leaves
3. Oil a baking tray or ovenproof non-stick pan
½ red pepper, finely chopped
4. Cut the vegetables and rosemary, and place them
1 tomato, chopped
on the tray / in the bottom of the pan
½ courgette, finely diced
5. Season to taste
½ onion, finely diced
6. Pour the chickpea batter over the mixture, sprinkle
the sea salt over the top and cook in the oven for
25 - 30 minutes
7. Let it rest for a few minutes, then cut it into pieces
2050–2225 Calorie Meal Plan

DAY 4: 2,163 KCAL

BREAKFAST
TOFU SCRAMBLE WITH TOAST

LUNCH
ASPARAGUS RISOTTO

DINNER
PASTA WITH BROCCOLI

SNACKS TO ENJOY THROUGHOUT THE DAY

• 20g dark chocolate (at least 75% cacao)
• ½ cup pumpkin seeds, either raw or lightly roasted
 DAY
BREAKFAST
TOFU SCRAMBLE 4
WITH TOAST
INGREDIENTS METHOD
1 tsp rapeseed oil 1. Heat the oil in a non-stick pan, and add the tofu.
240g / 1 cup tofu, drained, dried Stir to cover it in the oil
and crumbled 2. Add the spinach leaves, tomato, spring onion,
100g / 2 cups spinach pepper and turmeric, and fry for five minutes,
stirring regularly
1 tomato, chopped
3. Add the herbs and season to taste
1 spring onion
4. Serve with the toasted bread
½ yellow pepper, chopped
1 tsp turmeric
2 tbsp chives, chopped
2 tbsp parsley, chopped
2 slices wholemeal toast
 DAY
LUNCH
ASPARAGUS RISOTTO 4
INGREDIENTS METHOD
1 tsp extra virgin olive oil 1. Gently sauté the onion and celery in the olive oil
1 onion, finely chopped until the onion is translucent

½ stick celery, finely chopped 2. Stir in the garlic and cook for one more minute,
while stirring
1 clove garlic, minced
3. Add the rice and mix well
110g / 1 cup asparagus
4. Add water until the rice and veg are just covered,
spears, stalks chopped
and a pinch of salt. Cover and bring to the boil, then
and spears whole
let simmer. Check that the mixture stays moist by
½ tsp bouillon powder adding more water if it looks like it is drying out, but
or ½ a stock cube not so much it gets soupy.
85g brown rice 5. When there is five minutes left of cooking time
1 tbsp fresh mint, finely sliced before the rice is cooked (check your pack), add the
asparagus and return to the boil, leaving the lid off the
1 tbsp linseed oil pan to allow the remaining water to evaporate
6. After five minutes, remove from the heat, and stir in
the mint and linseed oil
7. Season to taste
 DAY
DINNER
PASTA WITH BROCCOLI 4
INGREDIENTS METHOD
70g / ¾ cup pasta penne – 1. Cook the pasta according to the instructions
wholewheat, spelt or buckwheat
2. Meanwhile, steam the broccoli
120g / 1 ½ cups cooked
3. When the pasta is cooked, stir in the other
chickpeas / garbanzo beans
ingredients and warm through
1 small head of broccoli, broken
4. Season to taste and add the parsley
into florets
2 tbsp tomato purée or sundried
tomato paste
3 tbsp nutritional yeast
1 tbsp linseed oil
1 tbsp parsley, chopped
2050–2225 Calorie Meal Plan

DAY 5: 2,226 KCAL

BREAKFAST
BLUEBERRY SMOOTHIE

LUNCH
POTATO, PEA AND LEEK SOUP

DINNER
PIZZA WITH SALAD

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 sliced apple with 1 tbsp peanut butter
• 50g / ½ cup mixed nuts
 DAY
BREAKFAST
BLUEBERRY SMOOTHIE 5
INGREDIENTS METHOD
250 ml / 1 cup coconut water 1. Blend until combined
½ avocado
½ banana
110g / 1 cup blueberries
2 tsp ground chia seeds or
linseeds
1 tbsp chopped dates
 DAY
LUNCH
POTATO, PEA AND 5
LEEK SOUP
INGREDIENTS METHOD
1 tsp olive oil 1. In a pan, fry the leek, celery and garlic in the oil for
½ leek, cleaned and sliced 5 minutes

1 celery stick, chopped 2. Add the potato, cannellini beans, peas and carrot,
and 700 ml water
1 garlic clove, peeled and crushed
3. Cover and bring to the boil, then add in the
1 medium potato, peeled and
bouillon or stock cube
diced
4. Simmer for 15 minutes or until the potato is soft
70g / 1 cup cooked cannellini
beans 5. Blend and stir in the linseed oil

100g / 1 cup green peas

½ carrot, peeled and diced
1 tsp bouillon powder, 1/2 stock
cube or salt to taste
2 tbsp linseed oil
1 slice wholemeal bread
 DAY
DINNER
PIZZA WITH SALAD 5
INGREDIENTS METHOD
200g vegetables – such as 1. Heat the oven to 200ºC / 400ºF
courgette / zucchini, squash, leek,
2. Roast the vegetables in the olive oil for
aubergine / eggplant, cut into
15-18 minutes
small pieces
3. In the meantime, spread the tomato paste onto
2 tbsp extra virgin olive oil
the pitta bread
1 wholemeal pitta bread
4. When the vegetables are cooked, add them
1 tbsp sundried tomato paste to the pizza, cover in the cheese and return to the
2 tbsp vegan cheese, grated oven for 8-10 minutes

165g / 1½ cup mixed salad with

2 tsp extra virgin olive oil
2050–2225 Calorie Meal Plan

DAY 6: 2,182 KCAL

BREAKFAST
QUINOA PORRIDGE

LUNCH
HUMMUS BENTO BOX

DINNER
RED LENTIL, MUSHROOM AND MILLET STEW

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 snack bar
• 1 pear and 20g / 1/5 cup walnuts
 DAY
BREAKFAST
QUINOA PORRIDGE 6
INGREDIENTS METHOD
75g / 2/5 cup dry quinoa 1. Rinse the quinoa in running cold water
250ml / 1 cup water 2. Put it in the pan with 1 cup water, cover, and bring
250ml / 1 cup unsweetened to the boil. Reduce the heat and simmer for
plantbased milk 10 minutes

55g / ½ cup berries 3. Add the plant milk and cook for another
five minutes
1 banana
4. Serve with the banana, berries and ground linseeds
2 tbsp ground linseeds
 DAY
LUNCH
HUMMUS BENTO BOX 6
INGREDIENTS METHOD
1 wholegrain pita 1. Eat!
120g / ½ cup hummus
240g / 2 cups celery, pepper
carrot and fennel sticks
1 tbsp olives
 DAY
DINNER
RED LENTIL, MUSHROOM 6
AND MILLET STEW
INGREDIENTS METHOD
1 tsp extra virgin olive oil 1. In a pan, fry the onion gently for 10 minutes until
½ onion, peeled and sliced translucent

1 clove garlic, peeled and crushed 2. Add the garlic and mushrooms and cook for
another three minutes, stirring
75g / 1 cup mushrooms, chopped
3. Add the lentils, millet, sweet potato and tomato
80g / 2/5 cup dry red lentils
paste, and 350ml water
40g / ¼ cup millet
4. Cover and bring to the boil, then reduce the heat
75g / ½ cup sweet potato, peeled and let simmer for 15 minutes.
and diced
300ml water
3 tbsp tomato paste
1 tbsp parsley, chopped
110g mixed salad, dressed with
2 tsp linseed oil
2050–2225 Calorie Meal Plan

DAY 7: 2,180 KCAL

BREAKFAST
SCRAMBLED SPICED TOFU ON WHOLEMEAL TOAST

LUNCH
BURGERS IN BUN

DINNER
BEAN TACOS WITH GUACAMOLE AND SALAD

SNACKS TO ENJOY THROUGHOUT THE DAY

• 55g / ½ cup mixed berries • 50g / ½ cup toasted monkey
• ½ banana nuts (weight is for shelled nuts)
 DAY
BREAKFAST
SCRAMBLED SPICED TOFU 7
ON WHOLEMEAL TOAST
INGREDIENTS METHOD
1 tsp rapeseed oil for cooking 1. Heat the oil in a non-stick pan, and add the tofu.
240g / 1 cup firm tofu Stir to cover it in the oil

100g / 1 cup rocket, watercress, 2. Add the vegetables and spices, and fry for five
spinach, spring onion and 1 sliced minutes, stirring regularly 3. Season to taste, and
tomato serve with the toasted bread

1 tsp turmeric 3. Eat the fruit while you wait!

1 tsp cumin
½ tsp smoked paprika
2 slices wholemeal bread, toasted
1 orange or 2 tangerines
 DAY
LUNCH
BURGERS IN BUN 7
INGREDIENTS METHOD
2 bean burgers (115g each) 1. Cook the burgers according to the packet’s
2 wholemeal buns instructions

Ketchup 2. Load into the bun

150g / 1 cup mixed salad, dressed

with 1 tsp linseed oil
 DAY
DINNER: INGREDIENTS
BEAN TACOS WITH 7
GUACAMOLE AND SALAD
FOR THE TACOS FOR THE GUACAMOLE
½ small onion, peeled and chopped ½ avocado, crushed
1 tsp olive oil Squeeze of lime juice
1 clove garlic, peeled and crushed 1 tbsp fresh coriander / cilantro, chopped
1 fresh green chilli, finely sliced (seeds 1 tsp cayenne pepper
removed if preferred)
10g / 1 cup mixed green leaves, dressed
½ stick celery, finely sliced with 1 tsp linseed oil
½ red pepper
105g / 1½ cup cooked black beans
¼ tsp chilli (ground)
¼ tsp cumin (ground)
1 tbsp fresh coriander / cilantro, chopped
1 tbsp fresh mint, finely chopped
Juice of half a lime
4 taco shells
 DAY
DINNER: METHOD
BEAN TACOS WITH 7
GUACAMOLE AND SALAD
1. In a pan, fry the onion in the oil until 4. Stir in the fresh herbs, the lime juice
translucent and season to taste
2. Add the garlic, chilli, celery and red 5. Mix all the guacamole ingredients
pepper, and cook for another three minutes, together
stirring
6. Load the salad, bean mixture and
3. Add the black beans and the ground guacamole into the taco shells
chilli and cumin, and cook stirring for
three minutes