KITCHEN ESSENTIALS FOR THE WEEK
Fresh fruit (1400g) + veg (2100g) of your choice
Fat (364g) – olive/sunflower oil
Sugar (217g) – honey/dark chocolate
Plant sourced protein (350g)- lentils/peas/soy foods/ nuts
Beef or lamb (49g)
Eggs (91g)
Fish (196g)
Pork (49g)
Poultry (203g)
Dairy (1750g)
Starchy vegetables (350g)- potatoes
Carbohydrates:
Whole grain (1624g), for example:
Rice
Pasta
SUMMER: SEASONAL VEGETABLES
Our aim is to make veg more exciting and sexy…
Carrots + olive oil + coriander (try this roasted)
Cucumber + ginger + garlic + salad leaves + dressing of your choice
Broccoli + garlic + fresh chilli + olive oil (try this grilled)
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You could also try roasting veg with olive oil and spices, for example:
Oregano
Rosemary
Parsley
Smoked paprika
TOP TIP: Use ground spices instead of fresh for extra convenience and just as much flavour
WEEKLY MEAL PLAN EXAMPLE:
Monday
Breakfast: Toasted rye bread with nut butter and sliced bananas (topped with chia seeds)
Lunch: Lemon chicken salad with chargrilled pepper and courgettes
Dinner: Three bean chilli with bulger wheat
Snack: Fresh fruit salad
Tuesday
Breakfast: Fresh berries with dairy-free yogurt (you could add honey or chia seeds)
Lunch: Falafel with wholegrain wrap with beetroot humous
Dinner: Toasted quinoa salad with green vegetables (such as broccoli, spinach, green beans)
Snack: A handful of nuts
Wednesday
Breakfast: Chia seed pudding with fresh fruit
Lunch: Veg and lentil soup
Dinner: Roasted sweet potatoes stuffed with quinoa and spinach
Snack: Kale chips (add olive oil and roast until crisp)
Thursday
Breakfast: Acai bowl topped with blueberries, raspberries and oats
Lunch: Pesto pasta mixed with peas and rocket
Dinner: Salmon with garlic pak choi and carrots
Snack: Apple slices with peanut butter
Friday
Breakfast: Muesli with fresh fruit
Lunch: Stuffed pepper with brown rice and cubed veg
Dinner: Lentil shepherd’s pie
Snack: Cucumber & carrot batons with humous
Weekend
Breakfast: Egg and banana pancakes with fresh berries and honey
Lunch: Grilled halloumi salad with garlic infused tomatoes, rocket, squash and avocadoÂ
Dinner: Super spring risotto (asparagus, garlic, green beans, etc.)
Snack: Dates (try this dipped in nut butter)