VEGAN 4 WEEK MEAL PLAN

1
 enliven THE
HOTTEST, HAPPIEST AND

healthiest YOU

2
3
 CONTENTS

5 INTRODUCTION 38 WEEK 3

7 STORE CUPBOARD LIST 39 WEEK 3 MEAL PLAN

© 2017 Madeleine Shaw

40 WEEK 3 SHOPPING LIST

All rights reserved. No part of this publication
may be reproduced, stored in a retrieval
system or transmitted in any form or by any 8 WEEK 1 41 WEEK 3 RECIPES
means, electronic, mechanical, photocopying,
recording or otherwise (except for brief quo-
tations in published reviews), without the prior
9 WEEK 1 MEAL PLAN
written permission of the author.
10 WEEK 1 SHOPPING LIST 55 WEEK 4
www.madeleineshaw.com
info@madeleineshaw.com 11 WEEK 1 RECIPES 56 WEEK 4 MEAL PLAN

The information contained in this ebook is for 57 WEEK 4 SHOPPING LIST

informational and educational purposes only.
The moral right of the author has been asserted.
23 WEEK 2 58 WEEK 4 RECIPES

24 WEEK 2 MEAL PLAN

25 WEEK 2 SHOPPING LIST 72 VEGETABLE STOCK RECIPE

26 WEEK 2 RECIPES 73 SUPPLEMENTING A VEGAN DIET

4
 INTRODUCTION
Eating a plant-based diet can be extremely nutritious as you’re
eating far more fruits, vegetables and fibre, and less saturated
fat. However, eating a balanced diet and cooking with new in-
gredients takes a bit of planning and creativity! So I’ve created
this 4-week meal plan to make eating well easy for you, and
inspire you to see how delicious vegan food can be.

To make your life even easier, I’ve created the weekly menus
around my ‘cook once, eat twice’ philosophy, so you’ll save
time and money. Now, let’s get cooking!

Love, Madeleine xx

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6
 ALMOND BUTTER - 50g EDAMAME BEANS (FROZEN) - 1kg RYE BREAD (FREEZE) -10 slices

ALMONDS, FLAKED - 450g GROUND CINNAMON - 40g SEA SALT - 35g

BLACK PEPPERCORNS - 40g GROUND CUMIN - 10g SESAME SEEDS - 200g

The first step is to stock your store cupboard. This may seem like a
lot, but these oils, spices and staples are wonderful key ingredients BROWN RICE - 740g GROUND FLAXSEED - 20g SMOKED PAPRIKA - 5g
that will last the full month and give your meals beautiful depth
and flavour. Then, you can grab your fresh ingredients weekly. I’ve BROWN RICE PASTA - 300g MAPLE SYRUP - 220g SUNFLOWER SEEDS - 100g

added links to the products I cook with at home to make shopping

CASHEW NUTS - 140g MEDJOOL DATES - 100g TAHINI - 225g
easier for you - just click straight from the page.

CAYENNE PEPPER - 10g OATS - 1kg TAMARI / SOY SAUCE - 60ml

CHIA SEEDS - 300g OLIVE OIL - 660ml TOMATO PUREE - 50g

CHILLI FLAKES - 10g PEANUT BUTTER - 180g TURMERIC - 10g

CLOVES- 5g PUMPKIN SEEDS - 210g VANILLA EXTRACT - 40ml

COCONUT OIL - 200g QUINOA - 550g VEGAN PESTO - 40g

DRIED BASIL - 5g RAS EL HANOUT - 5g VEGAN PROTEIN POWDER - 120g

DRIED OREGANO - 5g RAW CACAO - 20g YELLOW THAI CURRY PASTE - 100g

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week one

8
week one BREAKFAST LUNCH SNACK DINNER

A P P L E A N D B E R RY C H I C K P E A A N D S Q UA S H A L M O N D P R OT E I N BA L L B L AC K B E A N C H I L L I
MONDAY C H I A B OW L ST E W W I T H B R OW N R I C E

AVO C A D O O N TOA ST W I T H B L AC K B E A N C H I L L I A L M O N D P R OT E I N BA L L C H I C K P E A B U RG E R S W I T H
TUESDAY TA H I N I A N D P U M P K I N S E E D S W I T H B R OW N R I C E SW E E T P OTATO W E D G E S

OAT S W I T H ST E W E D A P P L E C H I C K P E A B U RG E R S W I T H A L M O N D P R OT E I N BA L L Q U I N OA , K A L E A N D
WEDNESDAY A N D TOA ST E D P U M P K I N SW E E T P OTATO W E D G E S BROCCOLI SALAD WITH
SEEDS TA H I N I D R E S S I N G

AVO C A D O O N TOA ST W I T H Q U I N OA , K A L E A N D A L M O N D P R OT E I N BA L L SW E E T P OTATO A N D

THURSDAY TA H I N I A N D P U M P K I N S E E D S BROCCOLI SALAD WITH B U T T E R B E A N C U R RY
TA H I N I D R E S S I N G

OAT S W I T H ST E W E D A P P L E SW E E T P OTATO A N D A L M O N D P R OT E I N BA L L PA STA W I T H M U S H R O O M

FRIDAY A N D TOA ST E D P U M P K I N B U T T E R B E A N C U R RY A N D L E N T I L B O LO G N A I S E
SEEDS

BA N A N A PA N C A K E S PA STA W I T H M U S H R O O M A L M O N D P R OT E I N BA L L BA K E D SW E E T P OTATO,
SATURDAY A N D L E N T I L B O LO G N A I S E S AU T E E D G R E E N S A N D
CORN ON THE COB

AVO C A D O O N TOA ST W I T H BA K E D SW E E T P OTATO, A L M O N D P R OT E I N BA L L C H I C K P E A A N D S Q UA S H

SUNDAY TA H I N I A N D P U M P K I N S E E D S S AU T E E D G R E E N S A N D ST E W
CORN ON THE COB

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 ALMOND MILK – 400ML CHOPPED TOMATOES – 1.6KG (4 TINS) ORANGE - 1

APPLES – 4 CORIANDER - 1 HANDFUL PARSLEY – 80G, FRESH

week one AVOCADOS – 2 CORN ON THE COBS - 2 RED CHILLIES – 3

FRESH SHOPPING LIST BANANAS – 2 GARLIC CLOVES – 16 RED PEPPER – 1

BLACK BEANS – 400G (1 TIN) GINGER – 1 LARGE KNOB RICE MILK - 680ML

SUNDAY PREP
BROCCOLI – 2 HEADS KALE – 480 SPRING ONIONS – 4
• Make the protein balls (p11) - these snacks will last
a week in the fridge; BUTTER BEANS – 400G (1 TIN) LEMON – 1 SWEET POTATOES – 6
• Soak your chia seeds in almond milk for tomorrow’s
breakfast (p12); BUTTERNUT SQUASH – 1 LENTILS, COOKED – 400G (1 TIN) VEGETABLE STOCK (SEE P72) – 750ML

• Make the chickpea and squash stew (p16) - box up

CARROTS – 3 LIME - 1 WATERCRESS – 30G
one portion to take to work tomorrow, and freeze the
other for next Sunday night.   CELERY STICKS – 1 MIXED BERRIES – 50G WHITE ONIONS – 6

CHICKPEAS – 400G (I TIN) MUSHROOMS – 100G YELLOW PEPPER – 1

10
ALMOND PROTEIN BALLS
(makes 7 balls)

125G FLAKED ALMONDS

15G PUMPKIN SEEDS

50G DATES

½ TSP CINNAMON

1 TBSP VEGAN PROTEIN POWDER

½ TBSP COCONUT OIL

So easy! Blend everything together, roll into 7 balls and place in

the fridge to set. These delicious protein balls will keep in the
fridge for 7 days in an airtight container.

11
 APPLE AND BERRY CHIA BOWL
(makes 1 portion)

3 TBSP CHIA SEEDS

300ML ALMOND MILK

1 TSP VANILLA EXTRACT

1 APPLE, GRATED

10G PUMPKIN SEEDS

50G MIXED BERRIES  

1 PINCH CINNAMON

Preferably the night before, or at least 15 minutes before, stir the

chia seeds with the almond milk and vanilla. This allows the chia
seeds to swell and soak in the milk.

Just before you eat, grate your apple over the top and scatter with
pumpkin seeds, berries and cinnamon. Enjoy cold.

12
AVOCADO ON TOAST WITH
TAHINI AND PUMPKIN SEEDS
(makes 1 portion)

1 SLICE RYE BREAD

½ LARGE AVOCADO

1 TBSP TAHINI

SEA SALT AND PEPPER

1 PINCH CHILLI FLAKES

10G PUMPKIN SEEDS

1/4 LEMON, TO SQUEEZE

Toast the rye bread. Load your toast with mashed avocado, drizzle
with tahini, then sprinkle with salt, pepper, chilli flakes and
pumpkin seeds. Spritz with lemon juice for extra zing.

13
 OATS WITH STEWED APPLE AND
TOASTED PUMPKIN SEEDS

STEWED APPLE (MAKES 2 PORTIONS) OATS (MAKES 1 PORTION)

4 APPLES 80G OATS

4 CLOVES 340ML RICE MILK

1 TBSP CINNAMON 1 TBSP FLAX SEEDS

1⁄2 TSP VANILLA EXTRACT 1 TSP GROUND CINNAMON

ZEST AND JUICE OF 1 ORANGE 1⁄2 TSP VANILLA EXTRACT

TOPPINGS (FOR 1 PORTION)

25G PUMPKIN SEEDS

1 TBSP TAHINI

I usually prep this the night before to make life easy. First, core and roughly chop
the apples, keeping the skins on. Throw them in a saucepan with the cloves,
cinnamon, vanilla extract, orange juice and zest. Heat to a simmer and stew for
20 minutes, stirring occasionally, until the apples are nice and soft. Refrigerate.

In a bowl, mix the oats, rice milk, flax seeds, cinnamon and vanilla extract.
Cover and refrigerate overnight.

In the morning, toast the pumpkin seeds in a dry pan for 1 minute.

While the pumpkin seeds cool, heat up your stewed apple and oats. Serve topped
with your toasted seeds.

14
BANANA PANCAKES
(makes 1 portion)

2 RIPE BANANAS

2 TBSP CHIA SEEDS

100ML ALMOND MILK

2 TBSP VEGAN PROTEIN POWDER

1 TBSP COCONUT OIL

1/2 TBSP MAPLE SYRUP

10G PUMPKIN SEEDS

Mash 1 banana with the chia seeds, almond milk and protein
powder. Leave to sit for 15 minutes so the chia seeds swell.

Heat the coconut oil in a large pan. Spoon a few tbsp of pancake
mixture into the pan and fry each side for 2 minutes.

Meanwhile, halve the other banana lengthways and fry in the hot
pan for a few minutes each side until it starts to caramelise.

Top the pancakes with the golden banana, maple syrup, pumpkin
seeds and cinnamon.

15
 CHICKPEA AND SQUASH STEW
(makes 2 portions)

3 TBSP OLIVE OIL 500ML VEGETABLE STOCK

2 WHITE ONIONS, FINELY CHOPPED 400G (1 TIN) CHICKPEAS

SEA SALT AND PEPPER 1 BUTTERNUT SQUASH, PEELED AND

CHOPPED INTO CUBES
5 GARLIC CLOVES, CRUSHED (SAVE
ONE FOR THE SAUTÉED KALE) 100G EDAMAME BEANS

1 TBSP GRATED GINGER ½ RED CHILLI, FINELY SLICED

1 TBSP RAS EL HANOUT 60G KALE, STALKS REMOVED

2 TBSP TOMATO PUREE ½ LEMON, JUICED

400G (1 TIN) CHOPPED TOMATOES 4 TBSP CHOPPED PARSLEY

Heat the oil in a pan and sauté the onion with a pinch of salt for 5 minutes.
Throw in 4 crushed cloves of garlic, the ginger and Ras El Hanout and sauté
for 30 seconds. Add your tomato puree, chopped tomatoes, stock, drained
chickpeas and the cubed butternut squash. Cook on a low simmer for 1 hour
until the squash is cooked through. In the last 5 minutes of cooking time, add
the edamame beans.

Now stir fry the chilli and extra garlic in a pan for 1 minute, add the kale and
sauté gently until the stew is done. Serve with the kale, a generous squeeze of
lemon juice and a sprinkle of parsley.  

Top tip: Freeze one portion for later in the week. The night before, leave in the
fridge to defrost overnight. Re-heat, adding freshly cooked kale, chilli flakes,
yogurt and fresh herbs to spice it up.

16
BLACK BEAN CHILLI WITH
BROWN RICE
(makes 4 portions)

2 TBSP OLIVE OIL 1 CELERY STICK

1 LARGE WHITE ONION 400G (1 TIN) CHOPPED TOMATOES

2 GARLIC CLOVES, CRUSHED 400G (1 TIN) COOKED BLACK BEANS

2 TSP GROUND CUMIN 250ML VEGETABLE STOCK

1 RED CHILLI, FINELY CHOPPED 1 TBSP RAW CACAO POWDER

1 TSP SMOKED PAPRIKA SEA SALT

1 TSP DRIED OREGANO PEPPER

1 CARROT 200G BROWN RICE

1 YELLOW PEPPER

Heat the oil in a large pot, add the onion and a pinch of salt, sautéing for 7
minutes until golden. Add the garlic and cook for a minute more, then add the
cumin, chilli, smoked paprika, oregano and the chopped veg. Pour in the
tomatoes, beans, stock, cacao and a large pinch of salt, cook for an hour.

While this is cooking, rinse the rice, then place it in a pot and cover with water.
Add a pinch of salt and bring to the boil. Let this simmer for 35-40 minutes
until cooked through (check pack instructions as cooking times vary).

Serve your stew on a bed of rice. Pop the second portion in a thermos to take
to work for lunch tomorrow, as it tastes best warm.

17
 CHICKPEA BURGERS WITH
SWEET POTATO WEDGES
(makes 2 portions)

2 LARGE SWEET POTATOES 1 TSP GRATED GINGER

2 TBSP COCONUT OIL 50G OATS

½ TSP CUMIN 2 SPRING ONIONS, CHOPPED

½ TSP CAYENNE ½ LIME, JUICED

2 PINCHES SEA SALT 120G KALE, STALKS REMOVED

400G (1 TIN) CHICKPEAS, DRAINED 2 TBSP SESAME SEEDS

2 GARLIC CLOVES, CRUSHED 30G WATERCRESS

Preheat the oven to 200°C / 400°F / gas 6. Cut the sweet potato into wedges
and place on a roasting tray. Rub with 1 tbsp of the coconut oil, the cumin and
cayenne. Sprinkle with salt and roast for 45 minutes until cooked through.

While this is cooking, chuck the chickpeas in the food processor, adding the
garlic, ginger, oats, spring onions, lime juice and a big pinch of salt. Blend until
fully combined, then roll into two patties.

Heat the oil in a pan and fry the patties for 2 minutes each side. Bake in the
oven with the wedges for the last 10 minutes of their cooking time. Now steam
the kale - it should take about 10 minutes too.

Sprinkle the seeds over the wedges, and serve all together with a nice pile of
watercress. I think these are equally delicious eaten cold the next day.

18
PASTA WITH MUSHROOM AND
LENTIL BOLOGNAISE
(makes 2 portions)

1 TBSP OLIVE OIL 1 RED PEPPER, CHOPPED

1 WHITE ONION, FINELY CHOPPED 400G (1 TIN) LENTILS, DRAINED

2 CARROTS, CHOPPED 400G CHOPPED TOMATOES

2 GARLIC CLOVES, CRUSHED SEA SALT

1 TSP DRIED BASIL BLACK PEPPER

1 TSP DRIED OREGANO 100G BROWN RICE PASTA

100G MUSHROOMS, CHOPPED 40G FLAKED ALMONDS

Heat the oil in a large pot, add the onion and a pinch of salt and sauté for a
few minutes. Then add the carrots and cook for another 5 minutes. Stir in the
garlic, basil, oregano, mushrooms and red pepper, then pour over the lentils
and tomatoes. Half fill the empty tomato tin with water and add to the pot.
Season with a big pinch of salt and pepper and cook for 20 minutes.

While this is cooking rinse the pasta and boil the kettle. Cook the pasta in a big
pot of boiling water for 10 minutes (or as pack instructions). Drain. Serve with
the lentil bolognaise and a sprinkle of flaked almonds.

Tip for tomorrow: Stash your second portion in a thermos for lunch tomorrow.
Such a comforting dish!

19
 BAKED SWEET POTATO, SAUTÉED
GREENS AND CORN ON THE COB
(makes 2 portions)

2 SWEET POTATOES 2 TBSP OLIVE OIL

200G KALE 1 TSP CAYENNE PEPPER

1 HEAD BROCCOLI 1 TSP SMOKED PAPRIKA

2 CORN ON THE COB SEA SALT

2 GARLIC CLOVES BLACK PEPPER

Preheat the oven to 200oC / 400oF / gas 6.

Prick each sweet potato a few times with a fork. Place on a baking tray and
bake for 45 minutes until soft and fluffy inside.

Meanwhile, heat a griddle pan over a medium heat. In a bowl, mix 1 tbsp oil
with the smoked paprika, cayenne, a pinch of salt and freshly ground pepper.
Rub the spiced oil evenly over the corn. Wrap the cobs in foil and griddle for
20 minutes, rotating occasionally.

Chop the broccoli into small florets and steam for 3 minutes.

Heat the remaining oil in a large pan. Add the crushed garlic, stirring for a
minute, then the kale, steamed broccoli and a pinch of salt. Sauté for 5
minutes.

Serve your baked sweet potato with the greens and your smoky corn on the
cob. This dish is surprisingly delicious the next day - I love leftovers!

20
QUINOA, KALE AND BROCCOLI
SALAD WITH TAHINI DRESSING
(makes 2 portions)

150G QUINOA FOR THE TAHINI DRESSING:

1 BROCCOLI HEAD, CHOPPED 2 TBSP TAHINI

100G KALE, STALKS REMOVED 1 GARLIC CLOVE, CRUSHED

100G EDAMAME BEANS 2 TBSP COLD WATER

2 SPRING ONIONS, CHOPPED 1 TBSP OLIVE OIL

1 CARROT, GRATED 1 TSP TAMARI OR SOY SAUCE

1 TBSP SESAME SEEDS ½ LIME, JUICED

Rinse the quinoa and place in a pot. Cover with 350ml water and a pinch of
salt. Bring to the boil then simmer for 12 minutes until cooked through.

Meanwhile, steam the broccoli for 7 minutes then add the kale and edamame
and steam for a further 3 minutes until they are cooked through.

Stir your dressing ingredients together in a small jar.

Mix the quinoa with the broccoli, kale, edamame, grated carrots and spring
onions, then top with sesame seeds and tahini dressing.

Save half the dressing for tomorrow’s portion - this one’s best poured fresh.

21
SWEET POTATO AND BUTTER BEAN
CURRY
(makes 2 portions)

1 TBSP OLIVE OIL 400G CHOPPED TOMATOES

2 WHITE ONIONS, FINELY CHOPPED SEA SALT

2 GARLIC CLOVES, CRUSHED BLACK PEPPER

1 RED CHILLI, CHOPPED 80G BROWN RICE

1 TSP CUMIN 1 TBSP TORN FRESH CORIANDER

2 SWEET POTATOES, CUBED 2 TBSP SESAME SEEDS TO SERVE

400G BUTTER BEANS, DRAINED ½ LEMON, TO SQUEEZE

Heat the oil in a large pot and add the onion and a pinch of salt. Cook for 5
minutes until golden. Add the garlic, red chilli, cumin and stir for a minute
until fragrant. Add the sweet potato, butter beans and tomatoes and simmer for
30 minutes until cooked through. Season generously.

While this is bubbling away, rinse your rice and cook it as per pack instructions.

Serve with fresh coriander, sesame seeds, lemon juice and a smile.

This curry gets better with age - the flavours really come out when you heat it
up for lunch tomorrow.

22
week two

23
week two BREAKFAST LUNCH SNACK DINNER

A L M O N D B U T T E R P R OT E I N B R OW N R I C E PA STA W I T H OAT A N D P E A N U T B U T T E R AW E S O M E TO F U A N D
MONDAY S M O OT H I E E DA M A M E A N D SW E E TC O R N BA R AU B E RG I N E B OW L

P E R F E CT P E A R A N D B E R RY AW E S O M E TO F U A N D OAT A N D P E A N U T B U T T E R C O C O N U T R E D T H A I C U R RY
TUESDAY PORRIDGE AU B E RG I N E B OW L BA R WITH CHICKPEAS

AVO C A D O O N TOA ST W I T H C O C O N U T R E D T H A I C U R RY OAT A N D P E A N U T B U T T E R FA B U LO U S FA L A F E L B OW L

WEDNESDAY TA H I N I A N D P U M P K I N S E E D S WITH CHICKPEAS BA R

A L M O N D B U T T E R P R OT E I N FA B U LO U S FA L A F E L B OW L OAT A N D P E A N U T B U T T E R SW E E T P OTATO A N D
THURSDAY S M O OT H I E BA R B U T T E R B E A N C U R RY

P E R F E CT P E A R A N D B E R RY SW E E T P OTATO A N D OAT A N D P E A N U T B U T T E R O N E P OT S Q UA S H A N D K A L E
FRIDAY PORRIDGE B U T T E R B E A N C U R RY BA R ST E W

BA N A N A C H I A PA N C A K E S O N E P OT S Q UA S H A N D K A L E OAT A N D P E A N U T B U T T E R MUSHROOM AND CASHEW

SATURDAY WITH BERRIES ST E W BA R ST I R F RY W I T H B R OW N R I C E

AVO C A D O O N TOA ST W I T H MUSHROOM AND CASHEW OAT A N D P E A N U T B U T T E R B R OW N R I C E PA STA W I T H

SUNDAY TA H I N I A N D P U M P K I N S E E D S ST I R F RY W I T H B R OW N R I C E BA R E DA M A M E A N D SW E E TC O R N

24
 ALMOND MILK - 600ML COCONUT MILK - 400ML (1 TIN) LIME – 1

week two AUBERGINES – 2 COCONUT YOGURT - 20G MUSHROOMS – 300G

FRESH SHOPPING LIST AVOCADO - 1 CORN ON THE COBS – 2 PEARS – 2

BANANAS – 3 CORIANDER - 30G RAISINS – 100G

SUNDAY PREP BERRIES, MIXED - 200G CUCUMBER - 1, SMALL RICE MILK - 600ML

• Make the peanut butter bars (p26) - these will last

BROCCOLI – 1 HEAD GARLIC – 12 CLOVES SPRING ONIONS – 4
a week in the fridge;
• If you’re taking a lunchbox to work tomorrow, BUTTER BEANS – 400G (1 TIN) GINGER – LARGE KNOB SWEET POTATOES - 2
make the edamame and sweetcorn pasta (p31) now,
freezing half for next Sunday night. BUTTERNUT SQUASH – 1 HUMMUS – 200G TOFU – 300G

CHICKPEAS - 800G (2 TINS) KALE – 150G WHITE ONIONS – 3

CHOPPED TOMATOES – 800G (2 TINS) LEMONS – 3

25
OAT AND PEANUT BUTTER
BARS
(makes 7 bars)

100G OATS

3 TBSP PEANUT BUTTER

1 TBSP COCONUT OIL

½ TSP CINNAMON

100G RAISINS

I love how easy this recipe is! Simply blend everything

together and spread the mixture onto a small baking tray lined
with greaseproof paper.

Push the oats down with your fingers so the mixture is roughly
2-3cm thick.

Freeze for half an hour, then cut into 7 equal sized bars. They’ll
last in the fridge all week and are great to take to work to help
you out of that 4pm slump.

26
 ALMOND BUTTER PROTEIN
SMOOTHIE
(makes 1 portion)

300ML ALMOND MILK

1 TBSP ALMOND BUTTER

1 PINCH CINNAMON

2 TBSP VEGAN PROTEIN POWDER

2 TBSP OATS

1 BANANA

Quickest recipe ever - just what you need when you’re rushing
out the door in the morning!

Step 1: blend everything together.

Step 2: drink.

27
PERFECT PEAR AND BERRY
PORRIDGE
(makes 1 portion)

60G OATS

250ML RICE MILK

1 PINCH CINNAMON

1 PEAR, GRATED

1 TBSP MAPLE SYRUP

10G PUMPKIN SEEDS

50G MIXED BERRIES

Place the oats, milk and cinnamon in a pot and bring to a gentle
simmer. Cook for 4 minutes, stirring well.

Serve with the grated pear, maple syrup, pumpkin seeds and fresh
mixed berries.

28
 AVOCADO ON TOAST WITH
TAHINI AND PUMPKIN SEEDS
(makes 1 portion)

1 SLICE RYE BREAD

½ LARGE AVOCADO

1 TBSP TAHINI

SEA SALT AND PEPPER

1 PINCH CHILLI FLAKES

10G PUMPKIN SEEDS

1/4 LEMON, TO SQUEEZE

This breakfast is such a favourite of mine I have it every week, so I

thought you’d like it again too.

Toast the rye bread. Load your toast with mashed avocado, drizzle
with tahini, then sprinkle with salt, pepper, chilli flakes and
pumpkin seeds. Spritz with lemon juice for extra zing.

29
BANANA CHIA PANCAKES WITH
BERRIES
(makes 1 portion)

1 BANANA, MASHED

50G OATS

2 TBSP CHIA SEEDS

100ML RICE MILK

1 TBSP COCONUT OIL

1 TBSP PEANUT BUTTER

1 PINCH CINNAMON

1 TBSP MAPLE SYRUP

100G BERRIES

Mash the banana with the oats, chia seeds and rice milk. Leave to
sit for 15 minutes until the chia seeds swell.

Heat the coconut oil in a pan and spoon in 1 tbsp of the

pancake batter. Cook for 2 minutes each side until cooked
through. Repeat with the rest of the mixture.

Top with the peanut butter, cinnamon, maple syrup and berries.

30
 BROWN RICE PESTO PASTA WITH
EDAMAME AND SWEETCORN
(makes 2 portions)

100G BROWN RICE PASTA

2 TBSP VEGAN PESTO

2 PINCHES SEA SALT

200G EDAMAME BEANS

2 CORN ON THE COBS, CORNS REMOVED

2 TBSP SESAME SEEDS

100G HUMMUS

Boil the kettle. Pour the boiling water in a big pot with a pinch of salt.
Add the pasta and cook for 10 minutes (or as pack instructions).

Drain the pasta and return to the pot with the pesto, a pinch of salt,
edamame, your corn kernels and cook for 3 minutes. Serve with the
sesame seeds and hummus.

I suggest freezing a portion of this pasta for dinner later in the week so
save you cooking again. Transfer it to the fridge the night before you
plan to eat it, then heat it through and add a pinch of chilli flakes and
fresh herbs to jazz it up.

31
AWESOME TOFU AND AUBERGINE BOWL
(makes 2 portions)

100G BROWN RICE 1 TBSP TAMARI OR SOY SAUCE

200G TOFU 1 TBSP MAPLE SYRUP

2 TBSP OLIVE OIL 1 LIME, JUICED

2 AUBERGINE, CUT INTO CHUNKS 2 TBSP PEANUT BUTTER

1 TBSP GRATED GINGER 1 HEAD BROCCOLI

2 GARLIC CLOVES, CRUSHED 1 TBSP SESAME SEEDS

Rinse the rice and cook according to pack instructions.

Wrap the tofu in a clean tea towel, pop it on a plate and rest something heavy
on top, like a cast iron pot. Leave for 10 minutes to drain out excess moisture.

Meanwhile, warm 1 tbsp of your oil on a medium heat, add the aubergine
and brown for a minute, then add the ginger, garlic and stir for another few
minutes. Pour over the tamari, maple syrup, half the lime juice and the peanut
butter. Stir-fry for 10 minutes until the aubergine is cooked through.

Grab a frying pan and heat another tbsp of oil. Chop the tofu into chunks and
fry for 5 minutes, until golden. Separately, steam the broccoli for 5 mins.

Mix the tofu with the aubergine and serve with the rice and broccoli, setting a
portion aside for your lunchbox tomorrow. Sprinkle sesame seeds on top and
drizzle with lime juice.

32
 COCONUT RED THAI CURRY
WITH CHICKPEAS
(makes 2 portions)

1 TBSP COCONUT OIL

1 TBSP GRATED GINGER

2 GARLIC CLOVES, CRUSHED

1 TBSP YELLOW THAI CURRY PASTE

100G MUSHROOMS, CHOPPED

1 RED PEPPER, CHOPPED

400ML COCONUT MILK

400G CHICKPEAS, DRAINED

½ TSP TURMERIC

100G EDAMAME BEANS

1 TBSP COCONUT YOGHURT

Melt the coconut oil in a pan. Add the ginger, garlic and curry paste,
stir for a minute then add the mushrooms, red pepper, coconut milk,
chickpeas, turmeric. Cook for 15 minutes. Throw in the edamame
beans in the last 5 minutes of cooking.

I think this curry is delicious with a nice dollop of yoghurt, and I like
to revamp it with chilli sauce and fresh herbs the next day.

33
FABULOUS FALAFEL BOWL
(makes 2 portions)

400G CHICKPEAS, DRAINED 1 TBSP OLIVE OIL

2 SPRING ONIONS, FINELY CHOPPED 2 BEEF TOMATOES, CHOPPED

2 GARLIC CLOVES, CRUSHED 1 SMALL CUCUMBER, CHOPPED

1 TBSP OATS ½ LEMON, JUICED

1 TSP CUMIN 1 TBSP OLIVE OIL

1 TBSP FRESH CORIANDER 100G HUMMUS

1 PINCH CAYENNE 1 TBSP SESAME SEEDS

2 PINCHES SEA SALT 30G FLAKED ALMONDS

Preheat the oven to 200°C / 400°F / gas mark 6.

In the food processor blend the chickpeas, spring onions, garlic, oats, spices,
coriander and a big pinch of salt. When fully combined, roll into balls.

Heat the oil in a pan and sauté the balls for a minute, then place them on a
roasting tray in the oven for 18 minutes.

While these are cooking, mix the tomato and cucumber together with the
lemon juice, olive oil and a pinch more salt.  Plate the tomato and cucumber
salad, dollop with hummus and top with freshly baked falafels, a sprinkle of
sesame seeds and flaked almonds.

These falafels are also delicious cold and easily transportable - ideal for lunch
tomorrow!

34
 SWEET POTATO AND BUTTERBEAN
CURRY
(makes 2 portions)

1 TBSP OLIVE OIL 400G CHOPPED TOMATOES

2 WHITE ONIONS, FINELY CHOPPED SALT AND PEPPER

2 GARLIC CLOVES, CRUSHED 80G BROWN RICE

1 RED CHILLI, CHOPPED FRESH CORIANDER

1 TSP CUMIN 2 TBSP SESAME SEEDS, TO SERVE

2 SWEET POTATOES, CUBED ½ LEMON, TO SQUEEZE

400G BUTTER BEANS, DRAINED

This delicious curry from last week is making a comeback!

Heat the oil in a large pot and add the onion and a pinch of salt. Cook for 5
minutes until golden. Add the garlic, red chilli, cumin and stir for a minute
until fragrant. Add the sweet potato, butter beans and tomatoes and simmer for
30 minutes until cooked through. Season generously.

While this is bubbling away, rinse your rice and cook it as per pack instructions.

Serve with fresh coriander, sesame seeds, lemon juice and a smile. And you’ve
got an extra portion to take to work and heat up for lunch tomorrow!

35
ONE POT SQUASH AND KALE
STEW
(makes 2 portions)

1 TBSP OLIVE OIL SEA SALT

1 WHITE ONION, CHOPPED 400G CHOPPED TOMATOES

2 GARLIC CLOVES, CRUSHED 400G BUTTERBEANS, DRAINED

1 TBSP GRATED GINGER 150G KALE

1 TBSP YELLOW THAI CURRY PASTE 1 LEMON, JUICED

1 BUTTERNUT SQUASH, PEELED AND 60G CASHEWS

CHOPPED

Heat the oil, throw in the onion and sauté for 5 minutes. Add the garlic,
ginger and curry paste, cook for another minute then add in the squash
and a big pinch of salt. Stir for a minute then add the tomatoes and butter
beans. Half fill the empty tomato tin with water and add that to the pot too.
Cook for 30 minutes until the squash is nice and tender.

Add the kale and squeeze half a lemon into the pot. Cook for a further 3
minutes until the kale wilts. Season and serve with cashews and the rest of
the lemon juice.

For lunch tomorrow, this superfood stew makes a delicious cold deli-style
salad. I like to add a handful of fresh spinach for extra leafy green goodness.

36
 MUSHROOM AND CASHEW STIR
FRY WITH BROWN RICE
(makes 2 portions)

100G BROWN RICE 1 TBSP TAMARI / SOY

100G TOFU 1 TBSP MAPLE SYRUP

1 TBSP OLIVE OIL 80G CASHEWS, TOASTED

200G MUSHROOMS, CHOPPED 1 TBSP SESAME SEEDS

2 GARLIC CLOVES, CRUSHED SEA SALT

4 SPRING ONIONS, CHOPPED

Rinse the rice, cover with 500ml of water and a pinch of salt, bring to the boil
then let it simmer for 40 minutes until cooked through.

Drain the tofu by wrapping it in a clean tea towel for 10 minutes and
sandwiching it between a plate and a heavy cast iron pot. Chop into chunks.

Heat 1 tbsp oil and stir-fry the mushrooms, garlic and spring onions for 5 min-
utes. Add the tamari, maple syrup and nuts and cook for another 4 minutes.

While this is cooking heat another tbsp of rapeseed oil and stir-fry the tofu for
5 minutes until golden.

Season to taste and serve on a bed of brown rice. I like to scatter sesame seeds
on top, saving some for tomorrow’s lunch too when the flavours really pop out.

37
week three

38
week three BREAKFAST LUNCH SNACK DINNER

APPLE, CINNAMON AND B E E T R O OT S O U P W I T H S U P E R F O O D S E E DY BA R Q U I N OA- ST U F F E D SW E E T

C H I A B OW L TOA ST E D C H I C K P E A P OTATO E S
MONDAY C R O U TO N S

B L U E B E R RY P R OT E I N Q U I N OA ST U F F E D SW E E T S U P E R F O O D S E E DY BA R S U GA R S N A P, Q U I N OA
TUESDAY S M O OT H I E P OTATO E S A N D C A R R OT S A L A D W I T H
M U STA R D D R E S S I N G

AVO C A D O O N TOA ST W I T H S U GA R S N A P, Q U I N OA S U P E R F O O D S E E DY BA R C H I C K P E A A N D S Q UA S H
WEDNESDAY TA H I N I A N D P U M P K I N S E E D S A N D C A R R OT S A L A D W I T H ST E W
M U STA R D D R E S S I N G

APPLE, CINNAMON AND C H I C K P E A A N D S Q UA S H S U P E R F O O D S E E DY BA R MUSHROOM AND LEEK

THURSDAY C H I A B OW L ST E W R I S OT TO

OAT S W I T H TOA ST E D MUSHROOM AND LEEK S U P E R F O O D S E E DY BA R L E N T I L BA L L S W I T H

FRIDAY PUMPKIN SEEDS AND R I S OT TO C O U RG E T T I
ST E W E D A P P L E

ALMOND BUTTER PORRIDGE L E N T I L BA L L S W I T H S U P E R F O O D S E E DY BA R C H I C K P E A B U RG E R S W I T H

SATURDAY C O U RG E T T I SW E E T P OTATO W E D G E S

BA N A N A PA N C A K E S C H I C K P E A B U RG E R S W I T H S U P E R F O O D S E E DY BA R B E E T R O OT S O U P W I T H
SUNDAY SW E E T P OTATO W E D G E S TOA ST E D C H I C K P E A
C R O U TO N S

39
 ALMOND MILK – 1.3L DESICCATED COCONUT – 30G PASSATA – 200G

APPLES – 4 DIJON MUSTARD - 40G RAW BEETROOT – 250G (APPROX 3)

AVOCADO – 1 DRIED APRICOTS – 130G RED CHILLI – 1

week three BANANAS – 4 GARLIC - 14 CLOVES RED PEPPERS - 2

FRESH SHOPPING LIST BEEF TOMATOES - 1 GINGER – LARGE KNOB SPRING ONIONS – 4

BLUEBERRIES (FRESH OR FROZEN) - 100G KALE – 180G SUGAR SNAP PEAS - 200G

SUNDAY PREP
BUCKWHEAT – 100G LEEKS – 2 SWEET POTATOES – 4
• Make the Superfood Seedy Bars (p41) - they’ll last a
week in the fridge; BUTTERNUT SQUASH – 1 LEMONS – 2 TOFU / TEMPEH - 100G

• Soak your chia seeds in almond milk ready for

CARROTS - 300G LIME – 1 VEGETABLE STOCK (SEE P72) – 900ML
tomorrow’s breakfast (p42);
• If you’re taking lunch to work tomorrow, make your CHICKPEAS – 1.2KG (3 TINS) MIXED BERRIES – 100G WATERCRESS – 30G
beetroot soup and chickpea croutons (p48) now, freez-
ing the other half for later in the week. CHOPPED TOMATOES – 400G (1 TIN) MUSHROOMS – 200G WHITE ONIONS – 3

COCONUT MILK – 400ML (1 TIN) ORANGE - 1

COURGETTES – 2 PARSLEY - 1 HANDFUL

40
 SUPERFOOD SEEDY BARS
(makes 7 bars)

100G SUNFLOWER SEEDS

2 TBSP SESAME SEEDS

2 TBSP CHIA SEEDS

1 TBSP GROUND FLAXSEED

100G DRIED APRICOTS

2 TBSP DESICCATED COCONUT

1 TBSP COCONUT OIL

Blend everything together.

Line a small baking tray with greaseproof paper. Pour the

mixture out onto the paper and push down with your fingers
until it’s roughly 2-3cm thick.

Freeze for half an hour then cut into 7 equal sized bars.

41
APPLE, CINNAMON AND CHIA
BOWL
(makes 1 portion)

300ML ALMOND MILK

3 TBSP CHIA SEEDS

1 TSP VANILLA EXTRACT

1 APPLE, GRATED

10G PUMPKIN SEEDS

50G MIXED BERRIES  

1 PINCH CINNAMON

Preferably the night before, or at least 15 minutes before, stir the

chia seeds with the almond milk and vanilla and allow the chia
seeds to soak and swell. This is a great breakfast to take to work,
as the chia seeds will be ready by the time you get to the office.

Just before you eat it, grate the apple over the top and scatter with
pumpkin seeds, berries and cinnamon.

42
 BLUEBERRY PROTEIN
SMOOTHIE
(makes 1 portion)

300ML ALMOND MILK

100G BLUEBERRIES

2 TBSP VEGAN PROTEIN POWDER

¼ TSP CINNAMON

1 BANANA

2 TBSP OATS

Deliciously easy! Blend, then drink! Add ice if you prefer yours
cold - I like to blend my ice into my smoothie.

43
AVOCADO ON TOAST WITH
TAHINI AND PUMPKIN SEEDS
(makes 1 portion)

1 SLICE RYE BREAD

½ LARGE AVOCADO

1 TBSP TAHINI

SEA SALT AND PEPPER

1 PINCH CHILLI FLAKES

10G PUMPKIN SEEDS

1/4 LEMON, TO SQUEEZE

Bringing back an old favourite from week 1!

Toast the rye bread. Load your toast with mashed avocado, drizzle
with tahini, then sprinkle with salt, pepper, chilli flakes and
pumpkin seeds. Spritz with lemon juice for extra zing.

44
 OATS WITH TOASTED PUMPKIN SEEDS
AND STEWED APPLE
(1 portion)

STEWED APPLE OATS

2 APPLES 80G OATS

2 CLOVES 340ML RICE MILK

2 TSP CINNAMON 1 TBSP GROUND FLAXSEED

1/4 TSP VANILLA EXTRACT 1 TSP GROUND CINNAMON

ZEST AND JUICE OF 1/2 ORANGE 1⁄2 TSP VANILLA EXTRACT

TOPPINGS

10G PUMPKIN SEEDS

1/2 TBSP TAHINI

This breakfast is such a winner I like to make it often; I hope you will too. It’s a
good one to prep the night before.

First, core and roughly chop the apples, keeping the skins on. Throw them in a
saucepan with the cloves, cinnamon, vanilla extract, orange juice and zest. Heat
to a simmer and stew for 20 minutes, stirring occasionally, until the apples are
nice and soft. Refrigerate.

In a bowl, mix the oats, rice milk, flax seeds, cinnamon and vanilla extract.
Cover and refrigerate overnight.

In the morning, toast the pumpkin seeds in a dry pan for 1 minute.

While the pumpkin seeds cool, heat up your stewed apple and oats. Serve topped
with your toasted seeds.

45
ALMOND BUTTER PORRIDGE
(makes 1 portion)

60G OATS

300ML ALMOND MILK

½ TSP CINNAMON

1 TBSP ALMOND BUTTER

1 BANANA, CHOPPED

1 HANDFUL DRIED APRICOTS, CHOPPED

Place the oats, milk and cinnamon together in a pot and bring to a
simmer. Cook gently for 4 minutes until the oats soak up the milk.

Stir in the almond butter, top with banana and apricots, and dig in
with your spoon!

46
 BANANA PANCAKES
(makes 1 portion)

2 RIPE BANANAS

2 TBSP CHIA SEEDS

100ML ALMOND MILK

2 TBSP VEGAN PROTEIN POWDER

1 TBSP COCONUT OIL

1 TBSP MAPLE SYRUP

10G PUMPKIN SEEDS

I love these pancakes for a lazy weekend brunch. Here’s my

recipe: mash 1 of the bananas and mix with chia seeds, almond
milk and protein powder. Leave to sit for 15 minutes so the chia
seeds swell.

Heat the coconut oil in a large pan, spoon out a few tbsp of
pancake mixture and fry for 2 minutes either side until cooked
through. Slice the other banana in half lengthways and fry for a
few minutes each side until golden.

Top the pancakes with the golden banana, maple syrup, pumpkin
seeds and cinnamon.

47
BEETROOT SOUP WITH TOASTED
CHICKPEA CROUTONS
(makes 2 portions)

2 TBSP COCONUT OIL ½ TSP CINNAMON

1 WHITE ONION, CHOPPED ½ TSP TURMERIC

1 TBSP GRATED GINGER 1 PINCH CAYENNE

2 GARLIC CLOVES, CRUSHED 400ML COCONUT MILK

250G (APPROX 3) RAW BEETROOTS, 400G CHICKPEAS, DRAINED

CHOPPED
1 TBSP MAPLE SYRUP
1 TBSP YELLOW THAI CURRY PASTE
2 SLICES RYE BREAD, TOASTED
SEA SALT

Heat 1 tbsp coconut oil in a pot, add the onion and sauté for 5 minutes. Throw
in the ginger, garlic and beetroots and stir for a few minutes. Add in the curry
paste, a big pinch of salt, cinnamon, turmeric and cayenne and stir well. Then
pour over the coconut milk and simmer for 30 minutes.

In a frying pan, heat the remaining tbsp coconut oil, add the chickpeas and
sauté with the maple syrup and sea salt for 10 minutes until golden.

Top the soup with the toasted chickpeas and serve with rye bread.

For tomorrow’s lunch, heat your extra portion of soup then scatter with your
chickpea croutons just before you eat.

48
 QUINOA STUFFED SWEET POTATOES
(makes 2 portions)

2 LARGE SWEET POTATOES 1 TBSP CHOPPED PARSLEY

100G QUINOA 1 LIME, JUICED

100G TOFU/TEMPEH 1 AVOCADO, SLICED

2 TBSP OLIVE OIL SEA SALT

1 BEEF TOMATO, CHOPPED FRESHLY GROUND BLACK PEPPER

Preheat the oven to 200°C / 400°F / gas 6.

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

While this is cooking rinse the quinoa, place in a pot with a pinch of salt and
250ml water. Bring to the boil then reduce the heat and simmer for 12 minutes.

Wrap the tofu/tempeh in a clean teatowel, pop it on a plate and rest a heavy
cast iron pot on top to drain excess moisture - 10 minutes should do it. Chop
your tofu/tempeh into chunks and fry in 1 tbsp oil for 5 minutes, until golden.

Add your chopped tomato, parsley, olive oil, lime juice and avocado to the tofu
pan and season well. Once the sweet potato is cooked through, halve it and fill
the middle with the quinoa. It’s delicious hot for dinner and I love to eat this
cold for lunch the next day too, adding a handful of peppery rocket.

49
SUGARSNAP, QUINOA &
CARROT SALAD WITH
MUSTARD DRESSING
(2 portions)

150G QUINOA 2 TBSP DIJON MUSTARD

2 PINCHES SEA SALT 1 LEMON, JUICED

3 TBSP OLIVE OIL 2 RED PEPPERS

300G CARROTS 200G SUGARSNAP PEAS

Wash your quinoa in a sieve. Place in a pot with 450ml water and
a pinch of salt. Bring to the boil then leave to simmer for 12-15
minutes, until all the water is absorbed and the quinoa cooked.

Heat a pan with 1 tbsp oil and another pinch of salt. Thinly slice
the carrots and stir-fry for 10 minutes.

Prepare the dressing: whisk together the mustard, lemon juice and
the remaining 2 tbsp olive oil.

Matchstick your red peppers and sugarsnap peas, then throw them
in with the carrots. Add 1tbsp of the dressing to the pan and cook
for a further 5 minutes.

Mix the cooked quinoa, and stirfried veggies with the rest of
the dressing and grab a fork! And when you have this for lunch
tomorrow, the dressing will have made the quinoa even more
deliciously sticky and flavoursome.

50
 CHICKPEA AND SQUASH STEW
(makes 2 portions)

3 TBSP OLIVE OIL 500ML VEGETABLE STOCK

2 WHITE ONIONS, FINELY CHOPPED 400G CHICKPEAS

SEA SALT AND PEPPER 1 BUTTERNUT SQUASH, PEELED AND

CHOPPED INTO CUBES
5 GARLIC CLOVES, CRUSHED (SAVE
ONE FOR THE SAUTÉED KALE) 100G EDAMAME BEANS

1 TBSP GRATED GINGER ½ RED CHILLI, FINELY SLICED

1 TBSP RAS EL HANOUT 60G KALE, STALKS REMOVED

2 TBSP TOMATO PUREE ½ LEMON, JUICED

400G CHOPPED TOMATOES 4 TBSP CHOPPED PARSLEY

I’m bringing this recipe back as it’s such a nutritious feast!

Heat the oil in a pan and sauté the onion with a pinch of salt for 5 minutes.
Throw in 4 crushed cloves of garlic, the ginger and Ras El Hanout and sauté
for 30 seconds. Add your tomato puree, chopped tomatoes, stock, drained
chickpeas and the cubed butternut squash. Cook on a low simmer for 1 hour
until the squash is cooked through. In the last 5 minutes of cooking time, add
the edamame beans.

Now stir fry the chilli and extra garlic in a pan for 1 minute, add the kale and
sauté gently until the stew is done. Serve with the kale, a generous squeeze of
lemon juice and a sprinkle of parsley.  

Tomorrow, I might heat up the extra portion for lunch and enjoy it with an
extra handful of spinach, wilted on the top.

51
 MUSHROOM AND LEEK RISOTTO
(makes 2 portions)

1 TBSP OLIVE OIL

2 GARLIC CLOVES, CRUSHED

2 LEEKS, SLICED

200G MUSHROOMS, ROUGHLY CHOPPED

SEA SALT

BLACK PEPPER

400ML VEGETABLE STOCK

100G BUCKWHEAT

100G EDAMAME BEANS

2 TBSP PARSLEY, CHOPPED

30G FLAKED ALMONDS

Heat the oil in a pan, add the garlic and leeks and sauté for 5 minutes until the
leeks start to wilt down. Add the mushrooms, salt and pepper, stir well then pour
over the stock and add in the buckwheat. Cook for 15 minutes with the lid on.
Then add the edamame and cook until most of the liquid has gone.

Serve with the chopped parsley and a sprinkle of almonds. Tomorrow, your
risotto makes a delicious cold rice salad for lunch - I like to freshen mine up with
a big spritz of lemon.

52
LENTIL BALLS WITH COURGETTI
(makes 2 portions)

1 TBSP OLIVE OIL 1 PINCH SEA SALT

2 SPRING ONIONS, CHOPPED 1 TBSP TOMATO PUREE

2 GARLIC CLOVES, CRUSHED 2 TBSP CHIA SEEDS

400G TINNED LENTILS, DRAINED 200G PASSATA

1 TSP DRIED OREGANO 2 COURGETTES, SPIRALISED

1 TSP DRIED BASIL

Preheat the oven to 200°C / 400°F / gas 6.

Heat the oil in a pan, then add the spring onions and garlic and cook for 3
minutes. Throw in the lentils, oreganO, basil, salt and tomato puree. While still
on the heat, use the back of a spoon to mash the lentil mixture into a paste.

Then turn off the heat and stir in the chia seeds. Roll the mixture into balls,
place on a baking tray and pop in the hot oven for 10 minutes.

While this is cooking heat the passata on the hob. Plate the courgetti, pour
over the sauce, then nestle your lentil balls on top.

Tip for tomorrow: scatter with pumpkin seeds to add new texture and crunch.

53
 CHICKPEA BURGERS WITH
SWEET POTATO WEDGES
(makes 2 portions)

2 TBSP COCONUT OIL, MELTED 1 TSP GRATED GINGER

2 LARGE SWEET POTATOES 50G OATS

½ TSP CUMIN 2 SPRING ONIONS, CHOPPED

½ TSP CAYENNE ½ LIME, JUICED

2 BIG PINCHES SEA SALT 120G KALE

400G TINNED CHICKPEAS, DRAINED 2 TBSP SESAME SEEDS

2 GARLIC CLOVES, CRUSHED 30G WATERCRESS

Preheat the oven to 200°C / 400°F / gas mark 6.

Cut the sweet potato into wedges. Soften 1tbsp of the coconut oil between your
hands and rub it into the wedges with the cumin, cayenne and a big pinch of
salt. Roast in the oven for 45 minutes until the potato wedges are nice and soft.

Meanwhile, blitz the chickpeas in the food processor with the garlic, ginger,
oats, spring onions, lime juice and another big pinch of sea salt. Blend until
fully combined, then roll into two patties.

Heat a pan with the remaining 1 tbsp of coconut oil and fry the patties for 2
minutes each side then place them in the oven with the wedges for the last 10
minutes of their cooking time. Steam the kale for 5-10 mins.

Sprinkle the seeds over the wedges, and serve with a nice pile of watercress. On
the next day, I give my burger a new zing by dousing it in spicy sriracha.

54
week four

55
week four BREAKFAST LUNCH SNACK DINNER

ALMOND BUTTER PORRIDGE C O C O N U T R E D T H A I C U R RY A L M O N D P R OT E I N BA L L PA STA W I T H M U S H R O O M

MONDAY WITH CHICKPEAS A N D L E N T I L B O LO G N A I S E

AVO C A D O O N TOA ST W I T H PA STA W I T H M U S H R O O M A L M O N D P R OT E I N BA L L SW E E T P OTATO A N D

TUESDAY TA H I N I A N D P U M P K I N S E E D S A N D L E N T I L B O LO G N A I S E B U T T E R B E A N C U R RY

P E R F E CT P E A R A N D B E R RY SW E E T P OTATO A N D A L M O N D P R OT E I N BA L L FA B U LO U S FA L A F E L B OW L
WEDNESDAY PORRIDGE B U T T E R B E A N C U R RY

B L U E B E R RY P R OT E I N FA B U LO U S FA L A F E L B OW L A L M O N D P R OT E I N BA L L Q U I N OA , K A L E A N D
THURSDAY S M O OT H I E BROCCOLI SALAD WITH
TA H I N I D R E S S I N G

ALMOND BUTTER PORRIDGE Q U I N OA , K A L E A N D A L M O N D P R OT E I N BA L L AW E S O M E AU B E RG I N E A N D

FRIDAY BROCCOLI SALAD WITH TO F U B OW L
TA H I N I D R E S S I N G

AVO C A D O O N TOA ST W I T H AW E S O M E AU B E RG I N E A N D A L M O N D P R OT E I N BA L L MUSHROOM AND LEEK

SATURDAY TA H I N I A N D P U M P K I N S E E D S TO F U B OW L R I S OT TO

BA N A N A C H I A PA N C A K E S MUSHROOM AND LEEK A L M O N D P R OT E I N BA L L C O C O N U T R E D T H A I C U R RY

SUNDAY WITH BERRIES R I S OT TO WITH CHICKPEAS

56
 ALMOND MILK - 900ML CUCUMBER – 1 SMALL RED CHILLI – 1

AVOCADO - 1 DRIED APRICOTS - 50G RED PEPPER – 1

AUBERGINES - 2 GARLIC CLOVES – 12 RICE MILK – 300ML

BANANAS – 3 GINGER – LARGE KNOB SPRING ONIONS – 4

week four BEEF TOMATOES - 2 HUMMUS - 100G SWEET POTATOES – 2

FRESH SHOPPING LIST BROCCOLI – 2 HEADS KALE – 100G TOFU - 200G

BUCKWHEAT – 100G LEEKS – 2 VEGETABLE STOCK (SEE P72) - 400ML

SUNDAY PREP
BUTTERBEANS – 400G (1 TIN) LEMONS – 2 WHITE ONION – 3
• Make the Almond Protein Balls (p58) - these last 1
week in the fridge;
CARROTS – 3 LENTILS - 400G (1 TIN)
• Cook your Coconut Red Thai Curry (p64) now, boxing
up 1 portion for lunch tomorrow and storing the second CHICKPEAS – 800G (2 TINS) LIMES - 2

in the freezer for later in the week.

CHOPPED TOMATOES – 800G (2 TINS) MIXED BERRIES – 150G

COCONUT MILK – 400ML (1 TIN) MUSHROOMS – 300G

COCONUT YOGURT – 15G PARSLEY – 30G

CORIANDER - 1 SPRIG PEAR – 1

57
 ALMOND PROTEIN BALLS
(makes 7 balls)

15G PUMPKIN SEEDS

50G MEDJOOL DATES

125G FLAKED ALMONDS

½ TSP CINNAMON

1 TBSP VEGAN PROTEIN POWDER

½ TBSP COCONUT OIL

Ridiculously tasty, unbelievably easy to make! Blend everything

together, roll into 7 balls and place in the fridge to set. They’ll last
in the fridge all week if sealed in an airtight container.

58
ALMOND BUTTER PORRIDGE
(makes 1 portion)

60G OATS

300ML ALMOND MILK

½ TSP CINNAMON

1 TBSP ALMOND BUTTER

1 BANANA, CHOPPED

1 HANDFUL DRIED APRICOTS, CHOPPED

I think this is such a comforting breakfast; it’s a big bowl of love I

keep coming back to. Place the oats, milk and cinnamon together
in a pot and bring to a simmer. Cook gently for 4 minutes until the
oats soak up the milk.

Stir in the almond butter, top with banana and apricots, and dig in
with your spoon!

59
 AVOCADO ON TOAST WITH
TAHINI AND PUMPKIN SEEDS
(makes 1 portion)

1 SLICE RYE BREAD

½ LARGE AVOCADO

1 TBSP TAHINI

SEA SALT AND PEPPER

1 PINCH CHILLI FLAKES

10G PUMPKIN SEEDS

1/4 LEMON, TO SQUEEZE

This old classic! You could probably make this blindfold by now,
but here’s a reminder: Toast the rye bread. Load your toast with
mashed avocado, drizzle with tahini, then sprinkle with salt,
pepper, chilli flakes and pumpkin seeds. Spritz with lemon juice for
extra zing.

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PERFECT PEAR AND BERRY
PORRIDGE
(makes 1 portion)

60G OATS

250ML RICE MILK

1 PINCH CINNAMON

1 PEAR, GRATED

1 TBSP MAPLE SYRUP

10G PUMPKIN SEEDS

50G MIXED BERRIES

Place the oats, milk and cinnamon in a pot and bring to a gentle
simmer. Cook for 4 minutes, stirring well.

Serve with the grated pear, maple syrup, pumpkin seeds and fresh
mixed berries. Run out of fresh berries? Cook frozen fruit into
your porridge.

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 BLUEBERRY PROTEIN
SMOOTHIE
(makes 1 portion)

300ML ALMOND MILK

100G BLUEBERRIES

2 TBSP VEGAN PROTEIN POWDER

¼ TSP CINNAMON

1 BANANA

2 TBSP OATS

This is a super-quick breakfast to whip together on rushed

mornings, and so deliciously easy, it’s worth making more than
once! How? Blend, drink, breathe.

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BANANA CHIA PANCAKES WITH
BERRIES
(makes 1 portion)

1 BANANA, MASHED

50G OATS

2 TBSP CHIA SEEDS

100ML RICE MILK

1 TBSP COCONUT OIL

1 TBSP PEANUT BUTTER

1 PINCH CINNAMON

1 TBSP MAPLE SYRUP

100G MIXED BERRIES

I always look forward to mornings when I know pancakes are on

the menu! Mash the banana with the oats, chia seeds and rice
milk. Leave to sit for 15 minutes until the chia seeds swell.

Heat the coconut oil in a pan and spoon in 1 tbsp of the

pancake batter. Cook for 2 minutes each side until cooked
through. Repeat with the rest of the mixture.

Top with peanut butter, cinnamon, maple syrup and berries.

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 COCONUT RED THAI CURRY
WITH CHICKPEAS
(makes 2 portions)

1 TBSP COCONUT OIL

1 TBSP GRATED GINGER

2 GARLIC CLOVES, CRUSHED

1 TBSP YELLOW THAI CURRY PASTE

100G MUSHROOMS, CHOPPED

1 RED PEPPER, CHOPPED

400ML COCONUT MILK

400G CHICKPEAS, DRAINED

½ TSP TURMERIC

100G EDAMAME BEANS

1 TBSP COCONUT YOGHURT

This week is like a playlist of my greatest vegan hits, and this curry is
top of the list. Here’s what to do: Melt the coconut oil in a pan. Add
the ginger, garlic and curry paste, stir for a minute then add the mush-
rooms, red pepper, coconut milk, chickpeas and turmeric. Cook for 15
minutes. Add the edamame beans in the last 5 minutes of cooking.

I think this curry is delicious with a nice dollop of yoghurt, and I like
to revamp it with chilli sauce and fresh herbs the next day.

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PASTA WITH MUSHROOM AND
LENTIL BOLOGNAISE
(makes 2 portions)

1 TBSP OLIVE OIL 1 RED PEPPER, CHOPPED

1 WHITE ONION, FINELY CHOPPED 400G (1 TIN) LENTILS, DRAINED

2 CARROTS, CHOPPED 400G CHOPPED TOMATOES

2 GARLIC CLOVES, CRUSHED SEA SALT

1 TSP DRIED BASIL BLACK PEPPER

1 TSP DRIED OREGANO 100G BROWN RICE PASTA

100G MUSHROOMS, CHOPPED 40G FLAKED ALMONDS

Heat the oil in a large pot, add the onion and a pinch of salt and sauté for a
few minutes. Then add the carrots and cook for another 5 minutes. Stir in the
garlic, basil, oregano, mushrooms and red pepper, then pour over the lentils
and tomatoes. Half fill the empty tomato tin with water and add to the pot.
Season with a big pinch of salt and pepper and cook for 20 minutes.

While this is cooking rinse the pasta and boil the kettle. Cook the pasta in a big
pot of boiling water for 10 minutes (or as pack instructions). Drain. Serve with
the lentil bolognaise and a sprinkle of flaked almonds.

Tip for tomorrow: Stash your second portion in a thermos for lunch tomorrow.
Such a comforting dish!

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 SWEET POTATO AND BUTTERBEAN
CURRY
(makes 2 portions)

1 TBSP OLIVE OIL 400G CHOPPED TOMATOES

2 WHITE ONIONS, FINELY CHOPPED SEA SALT

2 GARLIC CLOVES, CRUSHED FRESHLY GROUND BLACK PEPPER

1 RED CHILLI, CHOPPED 80G BROWN RICE

1 TSP CUMIN FRESH CORIANDER

2 SWEET POTATOES, CUBED 2 TBSP SESAME SEEDS, TO SERVE

400G BUTTER BEANS, DRAINED ½ LEMON, TO SQUEEZE

Heat the oil in a large pot, add the onion and a pinch of salt and sauté for a
few minutes. Then add the carrots and cook for another 5 minutes. Stir in the
garlic, basil, oregano, mushrooms and red pepper, then pour over the lentils
and tomatoes. Half fill the empty tomato tin with water and add to the pot.
Season with a big pinch of salt and pepper and cook for 20 minutes.

While this is cooking rinse the pasta and boil the kettle. Cook the pasta in a big
pot of boiling water for 10 minutes (or as pack instructions). Drain. Serve with
the lentil bolognaise and a sprinkle of flaked almonds.

Tip for tomorrow: Stash your second portion in a thermos for lunch tomorrow.
Such a comforting dish!

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FABULOUS FALAFEL BOWL
(makes 2 portions)

400G CHICKPEAS, DRAINED 2 TBSP OLIVE OIL

2 SPRING ONIONS, FINELY CHOPPED 2 BEEF TOMATOES, CHOPPED

2 GARLIC CLOVES, CRUSHED 1 SMALL CUCUMBER, CHOPPED

1 TBSP OATS ½ LEMON, JUICED

1 TSP CUMIN 100G HUMMUS

1 TBSP FRESH CORIANDER 1 TBSP SESAME SEEDS

1 PINCH CAYENNE 30G FLAKED ALMONDS

2 PINCHES SEA SALT

Preheat the oven to 200°C / 400°F / gas mark 6.

In the food processor blend the chickpeas, spring onions, garlic, oats, spices,
fresh coriander and a big pinch of salt. When fully combined, roll into balls.

Heat the oil in a pan and sauté the balls for a minute, then place them on a
roasting tray in the oven for 18 minutes.

While these are cooking, mix the tomato and cucumber together with the
lemon juice, olive oil and a pinch more salt.  Plate the tomato and cucumber
salad, dollop with hummus and top with freshly baked falafels, a sprinkle of
sesame seeds and flaked almonds.

These falafels are also delicious cold and easily transportable - ideal for lunch
tomorrow!

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 QUINOA, KALE AND BROCCOLI
SALAD WITH TAHINI DRESSING
(makes 2 portions)

150G QUINOA FOR THE TAHINI DRESSING:

1 BROCCOLI HEAD, CHOPPED 2 TBSP TAHINI

100G KALE, STALKS REMOVED 1 GARLIC CLOVE, CRUSHED

100G EDAMAME BEANS 2 TBSP COLD WATER

2 SPRING ONIONS, CHOPPED 1 TBSP OLIVE OIL

1 CARROT, GRATED 1 TSP TAMARI OR SOY SAUCE

1 TBSP SESAME SEEDS ½ LIME, JUICED

Rinse the quinoa and place in a pot. Cover with 350ml water and a pinch of
salt. Bring to the boil then simmer for 12 minutes until cooked through.

Meanwhile, steam the broccoli for 7 minutes then add the kale and edamame
and steam for a further 3 minutes until they are cooked through.

Stir your dressing ingredients together in a small jar.

Mix the quinoa with the broccoli, kale, edamame, grated carrots and spring
onions, then top with sesame seeds and tahini dressing.

Save half the dressing for tomorrow’s portion - this one’s best poured fresh.

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AWESOME TOFU AND AUBERGINE BOWL
(makes 2 portions)

100G BROWN RICE 1 TBSP TAMARI OR SOY SAUCE

200G TOFU 1 TBSP MAPLE SYRUP

2 TBSP OLIVE OIL 1 LIME, JUICED

2 AUBERGINES, CUT INTO CHUNKS 2 TBSP PEANUT BUTTER

1 TBSP GRATED GINGER 1 HEAD BROCCOLI

2 GARLIC CLOVES, CRUSHED 1 TBSP SESAME SEEDS

Rinse the rice and cook according to pack instructions.

Wrap the tofu in a clean tea towel, pop it on a plate and rest something heavy
on top, like a cast iron pot. Leave for 10 minutes to drain out excess moisture.

Meanwhile, warm 1 tbsp of your oil on a medium heat, add the aubergine
and brown for a minute, then add the ginger, garlic and stir for another few
minutes. Pour over the tamari, maple syrup, half the lime juice and the peanut
butter. Stir-fry for 10 minutes until the aubergine is cooked through.

Grab a frying pan and heat another tbsp of oil. Chop the tofu into chunks and
fry for 5 minutes, until golden. Separately, steam the broccoli for 5 mins.

Mix the tofu with the aubergine and serve with the rice and broccoli, setting a
portion aside for your lunchbox tomorrow. Sprinkle sesame seeds on top and
drizzle with lime juice.

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 MUSHROOM AND LEEK RISOTTO
(makes 2 portions)

1 TBSP OLIVE OIL

2 GARLIC CLOVES, CRUSHED

2 LEEKS, SLICED

200G MUSHROOMS, ROUGHLY CHOPPED

SEA SALT

BLACK PEPPER

400ML VEGETABLE STOCK

100G BUCKWHEAT

100G EDAMAME BEANS

2 TBSP PARSLEY, CHOPPED

30G FLAKED ALMONDS

Heat the oil in a pan, add the garlic and leeks and sauté for 5 minutes until the
leeks start to wilt down. Add the mushrooms, salt and pepper, stir well then pour
over the stock and add in the buckwheat. Cook for 15 minutes with the lid on.
Then add the edamame and cook until most of the liquid has gone.

Serve with the chopped parsley and a sprinkle of almonds. Tomorrow, your
risotto makes a delicious cold rice salad for lunch - I like to freshen mine up with
a big spritz of lemon.

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 enjoy

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VEGETABLE STOCK
(makes 2 litres)

1 TBSP OLIVE OIL

2 ONIONS, DICED

3 CARROTS, DICED

4 CELERY STALKS, SLICED

1 GARLIC CLOVE

2 BAY LEAVES, ROUGHLY TORN

A SPRIG OF THYME

2 BLACK PEPPERCORNS

Heat the oil in a pan and add all the ingredients. Sauté for 5 mins then cover
with 2 litres of boiled water and simmer for 25 mines then strain and use,
refrigerate or freeze.

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SUPPLEMENTING A VEGAN DIET: THE SECRET TO BALANCED NUTRITION

B12 IRON SELENIUM

Low B12 intake can cause anaemia, and as this vitamin
comes from micro-organisms it is tricky to get all you need
from a vegan diet. Plant milks, breakfast cereals and
nutritional yeast products are frequently fortified with
vitamin B12, though if these foods are not regular staples
for you then it may be wise to take a supplement.
Iron is vital for making red blood cells, which carry
oxygen around our bodies. Good plant sources include
dried fruit, nuts, seeds, wholegrains and pulses. Make the
most of your iron intake by eating it with foods high in
vitamin C, like oranges, sweet potatoes and red peppers.
Brazil nuts are the best plant-based source of selenium, a
powerful antioxidant, so it is recommended that vegans
eat 1-2 Brazil nuts per day. While wholegrains and beans
can also be good sources of selenium, the actual amount
in food depends on the soil where it was grown. The other
option? Take a supplement.

C A LC I U M
We need 700mg of calcium per day, which can be ob-
tained from a combination of fortified plant milk,
almonds, kidney beans, chickpeas and leafy greens such as
rocket, watercress, kale and broccoli.
O M E GA 3 FAT T Y AC I D S
Flaxseed, nuts and leafy vegetables are all good vegan
sources of omega 3, the essential fatty acid that is known
to support a healthy heart and radiant skin. However, a
supplement may be useful as there is not a recommended
about of plant foods to eat to get enough omega 3 daily,
and omega 6 intakes can upset the balance.
ZINC
This mineral helps with processing food and making new
cells. Bread and cereals are good vegan sources of zinc.
The Department of Health recommends not
supplementing your diet with more than 25mg per day,
unless advised to by your doctor.

IODINE
Dairy products provide the most iodine in standard diets,
but seaweed and sea vegetables are good plant sources.
P R OT E I N
Aiming for 1g protein per kg of body weight each day is a
good guide for most of us. Good plant sources of protein
include peas, beans, chickpeas and lentils as well as
cashews, almonds, peanuts and pistachios. But the best
vegan protein comes from hemp, quinoa and soya, as
these contain every essential amino acid.

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 M O R E D E L I C I O U S R E C I P E S, T I P S A N D
V I D E O S TO E N L I V E N T H E H OT T E ST, H A P P I E ST
A N D H E A LT H I E ST YO U.

W W W. M A D E L E I N E S H AW. C O M

I love seeing your recreations! Please share

them with me via Instagram, Facebook and
Twitter using #gettheglow #madeleineshaw

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W W W. M A D E L E I N E S H AW. C O M

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