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Lean Muscle Mass Guide
Lean Muscle Mass Guide
i n t r o d uct ion
Welcome to your Lean Muscle Mass guide.
You’ve made the first step by purchasing this guide and you’re in for an exciting time. There’s a lot to read here so why not boil the
kettle for a big cup of tea whilst you read through what’s to come.
Whilst you may be tempted to skip straight to the 12-week plan but it is recommended to read the introduction first. This guide is building lean
saturated with in-depth information which has been designed to help you to develop a full and thorough knowledge of nutrition to muscle mass
help you achieve your goals. eating in a calorie
surplus with the aim
From here on I will refer to the gain of lean muscle mass as bulking, which can be defined as eating in a calorie surplus with the aim of building lean
of building lean muscle mass muscle mass
Please be aware that bulking occurs at different rates and stages for every individual. It’s very dependent on where you were starting
from as to the results you’ll see. You should also note that there are a variety of factors which play a key role in gaining weight
including (but not limited to): history of dieting, history and current physical activities, genetic factors and medical or hormonal
issues. As a result of these factors bulking is not guaranteed and should never be guaranteed from any plan. Note, if you have had a
history of or have a current eating disorder then this plan is not for you and will not help to cure your eating disorder (this is true for
both under and over eating disorders). You are advised to seek professional advice to help with the underlying factors related to the
eating disorder or disordered eating. Furthermore, this plan is not recommended for pregnant women, women who are trying to
conceive or anyone with a medical illness. Note, it is your responsibility to use the plan safely.
This guide has been designed as a general guide to help you bulk up in a healthy and responsible way. Therefore, you should use
this tool as a guide and not as strict instructions. It’s really important to ensure that you make it work for you! In order to follow a
healthy balanced diet which can provide long-lasting results it’s best to take the ideas presented in this guide and make them fit to
your lifestyle and routines. Trying to follow this to a tee and by the book won’t work for everyone and can prevent this way of eating
as becoming a lifestyle. Taking an all or nothing approach to this information is not conducive to sustaining long-term results.
This guide is bursting with practical tips, nutrition advice, recipes, meal ideas and lifestyle habits which can help you to feel more
excited and motivated about a balanced, healthy eating lifestyle. There is so much information in here, some chapters of which you
may find more applicable to you than others. You’ll notice that there is also a lot of information and advice on eating a plant-based
diet although you absolutely do not need to be plant-based or following a vegan diet to enjoy and utilise this guide. There is no one
size fits all and you can use this plan as you wish. Whether you’re looking to eat more vegetables and increase your fibre intake,
replace a few animal based meals or whether you’re looking to make more of a sustainable and healthy switch towards a
plant-based diet the information and recipes in here can really benefit you.
Another thing to remember is that everyone’s bulking phase looks different. You should also be mindful that your healthy weight can also
change at various stages of your life. Avoid comparing yourself to those around you or those who you see on Instagram as everyone is so
different.
Preparation is key when it comes to bulking. As you’ve already discovered this isn’t a guide which you have to follow 100% it’s really
designed for you to take from it what you will. Therefore, whether you’re here for the education, inspiration or just some more guidance
you need to factor in time for preparation. Without factoring in and diarising time each week to go food shopping or to plan which meals
you’re going to make you’ll quickly notice that stress, time limitations, cost and busy demands of life get in the way of you achieving your
goals.
The way you eat is also crucial to achieving your goals. The 21st century has seen a huge rise in bustling. This means everyone is trying to fit
in a million and one tasks each day. As a result, this often leads to eating on-the-go, eating at your desk or eating whilst scrolling through
Instagram. How you eat and taking time out to focus on your food is essential for your overall health and the ability for you to achieve your
goals. There will be more on this later in the guide so stay tuned.
Bulking and achieving your goals doesn’t need to be daunting, intimidating or overwhelming (although it often can seem this way due to
the vast amount of information available on the internet). This plan has been created to support you every step of the way and through
various situations as well. Later on there is a section about how to achieve your goals whilst eating out and maintaining your social life.
Your social life is highly influential on your overall health. Avoid cutting friends out simply because their activities don’t fit with your goals.
You can always encourage them to go for a walk with you or grab a cup of tea to catch up rather than hitting the alcohol hard. Although
more on this later.
Now that you’ve understood more about how to use this plan and taken into account some of the guidelines it’s time to share some
information on plant-based eating. Firstly, you should know that this guide is not designed to encourage you go vegan or to make you feel
guilty for eating animal products. Nutritionally speaking there are some important considerations you should know about when it comes
to following a more vegan or plant-based diet (if that’s your style).
To cover the basics you should know what a plant-based diet is. Essentially, it’s a diet which is based on foods derived largely from plants
e.g. fruits, vegetables, nuts, seeds, legumes, beans, pulses and wholegrains. Eating a plant-based diet looks different for everyone.
Remember, there’s no one size fits all. For some people eating more plant-based simply means focusing on reducing their intake of foods
derived from animals, for some it’s about adopting #meatfreemonday and yet for others they may be heading more towards a vegan diet.
A vegan diet is really where animal products and products derived from animals are excluded from the diet (including: meat, fish, dairy,
eggs, gelatine and honey). You absolutely do not have to label your diet in anyway, you have no one to answer to and you should eat in a
way which makes you feel energised, nourished and happy. It’s best that you don’t question other people’s dietary choices as you probably
wouldn’t want to be questioned on your own. It’s important to recognise that everyone has their own reasons for eating in the way which
they do. So, it works better for everyone just to let them eat in whichever way suits them best.
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In this guide a plant-based whole food basis has been adopted to help make the plan more inclusive for everyone to enjoy. Remember
though you should use it in a way which suits you. If you notice that eating a plant-based diet isn’t working for you then please do add in
some animal based products and seek some professional personalised guidance.
To expand further on the basics, below is a list of examples of food groups which help to make up the basis of a plant-based diet. These
include: tubers, legumes, wholegrains, fruits, vegetables, nuts, seeds and unrefined oils.
Tubers Vegetables
These are plants which grow beneath the soils surface. Sweet Plants which grow in the ground. Lettuce, cauliflower, Brussel
potatoes, potatoes, beetroot, parsnips and carrots are all examples of sprouts, broccoli, courgettes, aubergines, celery, asparagus, peppers
these. and cucumbers are all examples of vegetables.
Legumes Nuts
These are plants which contain seeds in their pods. Chickpeas, lentils, Fruits which are protected by a hard-outer shell which contains an
peanuts, soybeans and peas fall under this category. edible kernel. Almonds, hazelnuts, macadamia nuts, Brazil nuts,
pistachios and walnuts are a few examples.
Wholegrains
Seeds
These are grains which have not been refined. They contain all three
key parts of the grain (the endosperm, the kernel and the bran). These are units of reproduction from flowering plants with the ability
Refined grains are grains which have been processed to leave only to reproduce. Some examples of seeds include: pumpkin seeds,
the bran and the germ. Examples of wholegrains include: barley, sesame seeds, poppy seeds, sunflower seeds and flax seeds (also
millet, spelt, rye, brown rice and oats. referred to as linseeds).
Firstly, eating a whole foods plant based diet encourages the consumption of a wide range of energy dense, nutrient filled foods. A
traditional western diet also referred to as the Western Pattern Diet (WPD) or a Standard American Diet (SAD) is heavily based around a
large consumption of processed meats, fried foods, highly processed foods, high-fat dairy, refined grains and high sugar foods. As you can
imagine moving from a diet based around these highly processed foods to one which is packed with nutrient dense fresh plant-based
produce is likely to have profound health benefits. Although please remember to look at your starting point and whilst there are health
benefits to eating a more plant-based diet. Going 100% vegan on the basis that it’s always healthier is a common misconception.
Remember it’s essential that a plant-based diet is carried out with a lot of care and consideration as there are increased risks of nutrient
deficiencies. Don’t worry though as you’ll learn exactly how to reduce these risks later in the plan. For now, let’s focus on the health
benefits of eating a more plant rich diet.
1. Reduced inflammation
As a plant-based diet is based around plants it tends to be higher in antioxidants, fresh fruits and vegetables which have been shown
to contribute to a reduction in inflammation. Conversely some diets high in processed meats, highly processed dairy products,
refined sugars and refined oils have been shown to stimulate inflammation in the body.Inflammation isn’t by default always a bad
thing (it is essential for repair and recovery). Although chronic inflammation is inflammation which occurs over a prolonged period of
time and is something which should be controlled and reduced in the body.
The gut is responsible for the absorption of nutrients and therefore if your gut is not functioning optimally this may also increase the
risk of poor nutrient absorption. Poor nutrient absorption may lead to fatigue and lethargy.
Vibrancy in your food is also crucial in maintaining a wide range of micronutrients and supporting your body’s demands. When looking at
nutrition it’s easy to get caught up with the fats, proteins, carbohydrates and calories of your meals and snacks. Although you shouldn’t
forget about the micronutrients as they’re the oils which keep your cogs turning (note: they’re not actually oils it’s just an analogy).
Furthermore, the phytonutrients , also known as, chemical compounds which are found naturally in plants are vital for optimising and
supporting your health. The word phytonutrients come from ‘phyto’ meaning plant and ‘nutrients’ meaning ‘a substance that provides
nourishment essential for the maintenance of life and for growth’. Phytochemicals are strong antioxidants which help to fight free radicals
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in the body. Here’s a quick science lesson… antioxidants are stable molecules which donate one of their electrons from their outer shell to
the outer shell of a free-radical. Free-radicals are unstable molecules which promote cell damage and cell death. Hopefully you can see
that ensuring you’re consuming a wide range of antioxidants in your diet is vital for optimising your health.
You’ve probably heard of the term ‘eat a rainbow’. It’s not just a clever marketing term it actually has an important role in maintaining
optimal nutrient status. Different colours found naturally in fruits and vegetables are an indicator of individual phytonutrients. Below are
some of the most common examples of phytochemicals, where you can find them in your diet and their role in health.
Anthocyanins Catechins
Anthocyanins are indicated by the deep purple and red colours Catechins are most commonly found in large amounts in green
found in foods. Foods such as blueberries, pomegranates, plums, red tea and in even larger amounts in matcha. Matcha is a form of
grapes and even red wine. Anthocyanins have been shown to have pure green tea. This phytonutrient is also found in black tea,
positive effects on heart health and to promote anti-inflammatory wine, chocolate and some nuts too. These compounds have
effects in the body. been shown to support liver health, heart health and oral
health. Although it is important to remember that these foods
Beta-carotene should be consumed in moderation and excess consumption
Beta-carotene is responsible for the orange colour which is found in may cause adverse effects. This is particularly true for the
foods such as carrots, sweet potatoes, butternut squash, mango and sources of caffeine and alcohol.
cantaloupe melon. Whilst being a potent antioxidant, beta- carotene
Lycopene
is a source of vitamin A and is responsible for a key role in eye health.
Lycopene is the compound in plants which provides the bright
Lutein red colour. Tomatoes, watermelon, papaya, guava and pink
Lutein is most commonly found in green leafy vegetables. Foods such grapefruit all contain lycopene. Lycopene has been shown to
as kale, spinach, broccoli, swiss chard, Brussel sprouts and collard be beneficial in heart health. Some research also suggests that
greens are rich in lutein. Lutein plays a key role in eye health too. it can play a role in the protection of prostate cancer in men.
These foods also contain another phytonutrient called Zeaxanthin.
Research has suggested that the combination of the Zeaxanthin and
the Lutein has proven beneficial effects on eye health.
There are so many products on the market today which are trying to sell you ‘health’. Unless you’re living under a rock you’ve likely heard
about some of the skinny teas, diet pills and quick fit fantasies. It can become incredibly difficult to sieve through those that have
scientifically supported claims and those which don’t. Unfortunately, the legitimate ones are few and far between. Of course, there are
times when supplements are important for health and vitality (something which will be covered later) although for the most part it’s best
that you take a food first approach.
This guide will help you to ensure that you’re checking off as many nutrients as possible. Some nutrients are more difficult to obtain on a
vegan or more plant-based diet but that will be covered later. For now though let’s focus on the food first approach and how you can
implement it into your life.
In order to enjoy a food first approach, it’s important to begin by focusing on what you can have rather than those which you’re trying to
reduce or limit. Start by focusing on the foods you can add to your diet to create vibrancy and excitement. A key aim of this plan whilst
reaching your goals is to ensure that the meals are exciting, varied and full of colour. Ensuring variety is a great way to help keep you on a
path to achieving your goals.
Eating local is also a really lovely way to support local farmers (who let’s face it in today’s society have pretty tough competition).
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how to get started on a plant-based diet
Getting started on a plant-based diet can seem daunting, restrictive and limiting at first glance as you’re likely to focus on all the things
you’re trying to reduce. Instead use this as an exciting period to get in touch with how food makes you feel, your overall health and trying
new ingredients and food combinations. Planning ahead can really help to inspire your journey with this guide and eating a more plant
rich diet.
3. Get creative
Creativity is key when it comes to maintaining a plant-based diet. As you’re more limited in your food choices it’s important to
experiment with different dishes and using foods in new ways. This will help maintain your enthusiasm and your enjoyment (don’t
underestimate this – it is vital in maintaining a healthy diet) for plant-based eating.
Please also note here that if you’re experiencing a significant change and discomfort in your bowel movements then seek more
personalised advise from a professional. As humans we are all unique and therefore it’s really important to assess how different foods
and ways of eating make you feel.
4. Social pressure
Maybe you’re concerned about what your friends or family might think? It’s important that you know why you want to achieve your
goals or adopt more of a plant-rich diet. Is it for animal welfare? Maybe it’s for environmental reasons? Make sure you can explain to
those around you why you’re doing it. It’s also important for your own piece of mind and in order to maintain your goals. There are so
many healthy options available now that you needn’t be concerned about having not having enough options.
Hopefully you’re feeling even more settled, confident and excited about this guide now.
It’s important that you try and read through as much as you can so you can really get to
grips on understand the role of nutrition in achieving your goals.
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chapter two
w h e r e to find
you r v i t a m ins
an d m i nera ls
Adopting a plant-based diet often comes with concerns about how you’re going to ensure you’re consuming all the
vitamins and minerals you need to support the demands of your body and lifestyle. Ensuring adequate nutritional
status is definitely more difficult on a plant-based diet although that isn’t to say it’s not possible. What this means is
that you’ll need to pay closer attention to the food you’re eating and you’ll really need to understand where you’re
getting your nutrients from. Needless to say you’re also likely to get plenty of questions on this when you start
adopting this way of eating. There are some nutrients which are much harder to find on a vegan diet. These will be
discussed in the supplementation section a little later on.
Before moving into understanding vitamins and minerals, there are two key nutrients which are commonly cause for
concern on a plant-based or vegan diet. Protein and Omega-3.
Proteins are made up of a number of building blocks known as amino acids. There are 20 amino acids which are
broken down into three categories. Essential, conditionally essential and non-essential. Proteins are really important in
growth and repair, supporting biochemical interactions, balancing fluids, maintaining structure for skin, hair and nails,
sending chemical messages around the body, supporting immune health and transferring and storing nutrients
around the body are just a few of their important roles.
Essential amino acids means that they cannot be synthesised in the body and must be consumed through the diet.
There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine,
tryptophan, and valine. Sources of these include: quinoa, black beans, nuts and seeds. Conditionally essential amino
acids mean that the body can usually synthesise these. Although in times of illness, stress or pregnancy the dietary
requirements for these may increase. There are 8 of these: arginine, cysteine, glutamine, tyrosine, glycine, ornithine,
proline, and serine. Dietary sources of these include: buckwheat, soy products, quinoa and tofu.
Non-essential amino acids mean that the body can synthesise these in the amounts needed and there is no extra need
to intake them through the diet. There are 4 of these: alanine, asparagine, aspartic acid, and glutamic acid.
Eating a varied plant-based diet should ensure that you’re obtaining enough of a range of the essential amino acids.
This is another reason why food variety is essential when eating a plant-based or vegan diet.
Protein deficiency can often show up via excess hunger, fatigue, low mood and fluid retention.
Omega-3 is another nutrient which is really important. Key roles of omega-3 include: supporting heart health, reducing
inflammation, supporting brain health and the production of hormones to name a few roles. Omega-3 cannot be
synthesised in the body and is therefore a crucial dietary component. As the plant source of omega-3 (ALA) is inactive
it needs to be converted into the active forms (EPA and DHA) although a lot of the omega-3 is lost in the process.
Therefore, increasing your intake is recommended on a plant-based diet. You may also wish to consider
supplementing. Although this will be covered in more detail later. Symptoms of omega-3 deficiency include: joint
problems, poor sleep, dry skin and difficulty concentrating.
Plant-sources of omega-3 include: chia seeds, flaxseeds, hemp seeds and walnuts.
Vitamins are defined as ‘a group of organic compounds which are essential for normal growth and nutrition and are
required in small quantities in the diet’. This essentially means that they’re compounds found in foods which are
fundamental for maintaining overall health. You might be interested to know that the word vitamin comes from the
term ‘vital-amine’ meaning the amines are vital through the diet as they cannot be synthesised in the body. Vitamins
include: Vitamin A, B, C, D, E, K. Vitamins A, D, E and K are all fat-soluble. This means that they can be stored in the
body and required dietary fats for absorption. Vitamins B and C are water soluble. Water soluble vitamins cannot be
stored in the body. Therefore it is important that vitamins B and C are delivered daily. Whilst we should try and ensure
regular intakes of the fat soluble vitamins as they can be stored it’s not as essential that they are all consumed in
adequate amounts daily.
Minerals are defined as ‘inorganic substances needed by the human body for good health’. Minerals are required in
much smaller amounts than vitamins. Minerals include: calcium, iron, magnesium, potassium, selenium, zinc, iodine
and phosphorus to name a few.
In order to know why certain nutrients are important you might be interested to know their functions in the body.
Below is a ‘nutrient dictionary’. This can help you to understand why certain nutrients are so important and where you
can get them from on a plant-based diet. The symptoms of deficiencies have also been associated with the nutrients
to help you understand and spot signs of potential deficiencies should they arise. Remember to revert back to this at
any time.
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Vitamins
Vitamin A
Vitamin A is a vital micronutrient which plays a key role in optimal vision, immune function, reproduction and cell
communication. It’s also an antioxidant and is found in a variety of forms. A few examples, and those you may be
familiar with are carotenoids and beta-carotene. Beta-carotene is the plant compound which provides many fruits and
vegetables with their rich orange colour e.g. carrots, sweet potato and butternut squash.
Antioxidants remove free radicals from your cells, preventing cell damage and reinforcing the immune system.
Plant sources of vitamin A include: sweet potato, pumpkin, oranges, carrots, red peppers and kale. In order to increase
the absorption of vitamin A it’s recommended to consume it with a source of healthy fats. An example of this would be
carrots roasted in olive oil or snacking on them with hummus. You might also be interested to hear that cooking
sources of carotene (e.g vegetables which are orange in colour) can increase the availability of carotene. I.e. how much
of the nutrient can be absorbed and utilised by the body.
Vitamin A deficiency is rather uncommon in the UK although one of the most profound symptoms includes night
blindness.
B Vitamins
B vitamins is an umbrella term for a collection of vitamins. All the B vitamins are water soluble which means they can’t
be stored in the body and are therefore required daily in order to prevent deficiency.
B1 - Thiamine
Thiamine is required for energy and metabolism. Thiamine is particularly important in the role of carbohydrate
metabolism, the production of DNA and muscle action. Plant sources of thiamine include: wholegrains, oats, oranges
nuts and spinach.
Thiamine deficiency can be caused by excessive alcohol intakes and can lead to a syndrome called Dry Beri Beri.
Symptoms of this include: weakness, stiffness and muscle cramps. If Beri Beri becomes severe it may result in muscle
pain and the inability to move comfortably.
B2 - Riboflavin
Similarly to Thiamine, Riboflavin is required in order to help extract energy from food during metabolism.
Riboflavin deficiency can present itself around the mouth. Chapped lips, cracking corners of the mouth, an inflamed
tongue and a sore throat are all symptoms of riboflavin deficiency.
Plant sources of riboflavin include: Buckwheat, soy products, legumes, spinach, artichokes, nuts and seeds.
B3- Niacin
Technically Niacin can be produced in the body via an amino acid known as tryptophan. Therefore this means that it is
not exactly essential. However, the rate at which Niacin can be produced is dependent on tryptophan within the body.
Tryptophan is an amino acid which is found in protein sources such as tofu, oats, soya products (e.g. soya milk) and
nuts. Niacin is another important component of the metabolism process.
A deficiency of niacin and tryptophan can cause a syndrome known as Pellagra. Pellagra is a disease which causes
severe dermatitis and skin lesions.
Plant sources of Niacin include: nuts, brown rice, whole wheat and avocado.
B5 – Pantothenic Acid
Pantothenic acid is another important nutrient in metabolism (particularly for carbohydrate and fat metabolism). By
now you’ve probably noticed a running theme with the B-vitamins…They’re important in ensuring healthy metabolism.
Deficiency of Vitamin B5 is uncommon but can often show up in the form of low mood, low energy, insomnia and
vomiting.
Plant sourced of pantothenic acid include sweet potatoes, sunflower seeds, avocados and lentils.
B6 - Pyridoxine
Pyridoxine is required in order to convert tryptophan (an amino acid) into the happy hormone (aka serotonin) and then
into vitamin B3 Niacin. As mentioned above tryptophan converts into niacin however, pyridoxine is required in order
for this process to happen. Hopefully you’re starting to get a picture to see how all the nutrients are so interlinked.
Pyridoxine also plays a role in the production of haemoglobin. Haemoglobin carries oxygen around the body via the
blood.
Plant sources of pyridoxine include: bananas, spinach, chestnuts, figs, and nuts.
B7 - Biotin
Biotin was formerly known as vitamin H and is one of the less known B-vitamins. Although it is also important for
energy metabolism.
Deficiency signs of biotin include: hair loss and a red rash which appears on the face.
Plant sources of biotin include: nuts (mainly almonds), seeds, avocados and sweet potatoes.
B9 - Folate
Folate is the dietary form of B9. Although when foods are fortified with B9, the supplement is known as folic acid.
Folate is really important for red blood cell production and the production of DNA. Pregnant women and women who
are looking to conceive should ensure they’re consuming enough folate.
Deficiency of folate can cause birth defects in the offspring which is why adequate nutrient status is particularly
important in pregnant women.
Plant sources of folic acid include a variety of fruits and vegetables, flaxseeds and buckwheat.
B12 - Colabamin
Colabamin is required for cell division and blood cell formation. Colabamin deficiency may show signs of anaemia.
Although deficiency is not always shown as sometimes these symptoms can be masked if folate supply is adequate.
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Deficiency symptoms include pale skin, weakness and fatigue, mouth ulcers and breathlessness.
As the sources of colabamin mainly occur in animal products it is recommended that you supplement on a
plant-based or vegan diet. More on this will be covered later. Albeit nutritional yeast is a good way to ensure some
dietary source of B12.
Vitamin C
Vitamin C is most commonly known for its role in supporting the immune system. Vitamin C is an antioxidant which
stabilised free radicals in the body and therefore helps to prevent cell damage. Vitamin C is also critical for the
development and maintenance of tissues.
Vitamin C deficiency can result in a disease known as scurvy. Granted the concentrations of vitamin C in the tissues
and in the blood will drop significantly for a while before the symptoms of scurvy are visible. Symptoms include:
sensitive gums, prone to bleeding, loss of teeth, delayed wound-healing (if at all) and soft bones.
A plant-based diet is great for ensuring the consumption of Vitamin C as fruits and vegetables are rich in vitamin C.
Vitamin D
Vitamin D is really important in a number of processes in the body with the main ones including supporting bone
health, aiding calcium absorption and improving mood and brain function.
As vitamin D is a fat-soluble vitamin it can be stored in the body. Despite this it is one of the most common nutrient
deficiencies in the UK. The main source of Vitamin D comes from UV radiation from the sun as dietary sources of
vitamin D are limited. Be aware that clothing, sunscreen and darker skin tones can impair the production of vitamin D.
Where possible on a sunny day spend 20 minutes in the sun without sunscreen in order to ensure you synthesise
adequate levels of vitamin D. Vitamin D supplements are also recommended. This will be covered in greater detail
later.
Deficiency of Vitamin D can be shown through hair loss, low mood, low energy, muscle pain and bone loss.
Plant sources of Vitamin D are incredibly limited to mushrooms (with shitake mushrooms having greater amounts).
You might also be interested to know that if you place your mushrooms on the window ledge (stalks facing upwards)
with exposure to the sun they can synthesis extra Vitamin D.
Vitamin E
Vitamin E is another fat-soluble vitamin which can be stored. It’s an important antioxidant and helps to stabilise free
radicals in the body. Vitamin E is also cruicial in obtaining that healthy glow as it plays a role in collagen production.
Collagen is a protein which helps provide the skin with elasticity.
Vitamin E deficiency can show up as signs of confusion, poor vision and muscle weakness.
Dietary sources of vitamin E include: hazelnuts, sunflower seeds, almonds, olives and olive oil, avocados and Brussel
sprouts.
Vitamin K
Vitamin K often tends to take more of a back seat but nonetheless it is still of equally important as the other vitamins.
This is also a fat-soluble vitamin which can be stored. It is essential for the support of the skeleton, healthy bone
function and blood clotting.
Deficiency of Vitamin K often shows itself through the inability to clot blood and excessive bleeding.
Plant sources of vitamin K include: green leafy vegetables such as spinach, kale and broccoli and soya products.
Calcium is often associated with dairy products yet, there are plenty of plant sources. These include: green leafy
vegetables, broccoli, tofu, fortified plant milks, nuts and seeds.
Chromium
Chromium’s main role is in the management of insulin and the balancing of blood sugar levels. Deficiency is much less
common although may show up via muscle weakness. Plant sources of chromium include: broccoli, green beans,
potatoes, legumes and nuts.
Copper
Copper is important in maintaining a healthy immune function, red blood cell formation, bone health and supporting
the nervous system too. Deficiency is also linked to fatigue. Primary plant sources of copper include: nuts and seeds.
Iodine
Iodine is vital for the production of the thyroid hormones. The thyroid is very important in metabolism and hormone
production. Iodine is particularly important for pregnant women as it’s key in the development of the brain in the
foetus. Deficiency symptoms include: swelling of the thyroid gland, unexplained weight gain and hair loss.
Plant sources of Iodine include: sea vegetables (e.g. seaweed), prunes, bananas, corn and potatoes.
Iron
Iron is an important part of haemaglobin which is found in blood as it helps to transport oxygen around the body. Iron
also plays a role in storing oxygen within the muscles.
The plant source of iron (non-haem iron) is less bioavailable than the animal source. This means it cannot be absorbed
and utilised as well. Therefore, when you’re following a plant-based diet it’s recommended to consume your sources of
iron with a source of vitamin C. The vitamin C helps increase the amount of iron which can be absorbed. Cooking foods
in cast-iron pans can also increase the amount present in a food.
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Iron deficiency may occur as a result of poor absorption and menstrual losses. Deficiency is much more common in
females and in athletes too. Females also have a higher iron requirement than males due to the amount of iron which
is lost through menstruation. Chronic iron deficiency may lead to anaemia. Symptoms of anaemia include: fatigue,
rapid heart beat, insomnia and pale skin.
Plant sources of iron include: tofu, tempeh, lentils, quinoa, wholegrains, nuts, seeds and green leafy vegetables.
Magnesium
Magnesium plays a key role in the functioning of 300 processes in the body. It’s often a nutrient which gets forgotten
but adequate status is really vital. Magnesium is significant in the role of muscle and nerve relaxation, metabolism and
bone health.
Deficiency of magnesium may lead to loss of appetite, muscle spasms and poor coordination.
Plant sources of magnesium include: avocados, chestnuts, green leafy vegetables, beans and legumes.
Potassium
Potassium plays an important role in regulating fluid in the body. A balance between sodium and potassium is
required in order to support heart and muscle function. Potassium is easily absorbed and any excess is excreted via the
kidneys. Muscle cramps, heart palpitations and breathing difficulties can be indicators of potassium deficiency.
Selenium
Selenium is essential in the production of thyroid hormones, brain function and male fertility. Selenium is another
antioxidant which help to reduce inflammation. Symptoms of selenium deficiency include: hair loss, exhaustion and
unexplained weight gain.
Plant sources of selenium include: Brazil nuts, beans, lentils, oats and mushrooms.
Sodium
Sodium’s key tasks are to maintain water balance and muscular contractions. It is essential that sodium concentrations
stay within a narrow range, this is regulated and monitored via the kidneys. Sodium is consumed in the form of sodium
chloride, also known as salt. Sodium deficiency can lead to hyponatraemia (this is a condition which is caused by low
sodium levels in the blood). Symptoms of deficiency include: nausea, restlessness, muscle weakness and in severe cases
seizures.
Salt is the most common way to ensure you’re consuming enough sodium in your diet. Although salted nuts, sea
vegetables and olives are rich in sodium.
Zinc
Zinc is a highly essential nutrient in the diet. It’s extensive roles include: supporting protein structures, supporting the
immune system, obtaining healthy skin, hair and nails and promoting the wound healing process. Symptoms of zinc
deficiency include: loss of appetite and poor immune function.
You may have noticed that many of the signs of deficiency are very common. This guide is not here to help you
diagnose yourself it’s to help you to notice signs when something isn’t feeling right. Therefore, its really important that
if you experience any of these symptoms you contact your GP for a blood test (although not all nutrient deficiencies
will show up in blood test results) and more personalised professional advice.=
10
chapter three
you r 1 2 week
l e an m uscle
mas s p la n
Hello and welcome to your 12-week bulking plan.
This is the part you’ve really been looking forward to so let’s get on with it. This plan has been designed in a healthy
and sensible manner to help you bulk up. Please be aware that bulking occurs at different rates and stages for every
individual. It’s very dependant on where you were starting from as to the results you’ll see. You should also note that
there are a variety of factors which play a key role in gaining weight including (but not limited to): history of dieting,
history and current physical activities, genetic factors and medical or hormonal issues. As a result of these factors
weight gain is not guaranteed and should never be guaranteed from any plan. Note, if you have had a history of or have
a current eating disorder then this plan is not for you and will not help to cure your eating disorders (this is true for
both under and over eating disorders). You are advised to seek professional advice to help with the underlying factors
related to the eating disorder or disordered eating. Furthermore, this plan is not recommended for pregnant women,
women who are trying to conceive or those with a medical illness. Note, it is your responsibility to use the plan safely.
This plan has been designed on a plant-based diet. If you’re new to plant-based eating it’s recommended to make a
slow transition. This means that you can switch some of the plant-based foods for animal-based ones in order to make
a gradual shift from a more animal heavy diet to a more plant heavy diet. Making a slower transition can help to
prevent a shock to your gastrointestinal tract which may present as uncomfortable gastrointestinal symptoms such as
cramping, bloating and changes to your stools. If you’re already following a plant-based diet you may also notice
changes in your gastrointestinal symptoms and stools to begin with as the fibre content on this plan is high. Whilst a
high fibre diet is beneficial for your gut bacteria and overall health an increase may cause bloating and some extra gas.
Although, this is nothing to be alarmed of and totally normal.
It’s important that this plan is enjoyable and satisfying for you. If you feel that the meals or snacks are not leaving you
feeling satisfied, then please do make changes accordingly. Feeling unsatisfied and restricted is more likely to increase
the risks of binging later on. This plan has been created to provide a diverse range of foods and nutrients to help
support nutrient diversity and gut health. You may also find that there are new foods you haven’t tried or heard of in
the meals. This is a great way to increase your palate and generate ideas of how to prepare food. As mentioned, eating
a range of foods is vital for your overall nutrient profile. Good nutrition is crucial for maintaining overall health,
optimising performance, supporting recovery, reducing the risks of illness and supporting cognitive function,
concentration and productivity.
The plan has utilised a blood sugar balancing approach. This means that the meals and snacks have been designed to
help keep your blood sugar balanced throughout the day. The three meals and three snacks daily are a great way to do
this. Blood sugar balancing is so important to help maintain concentration, performance, to manage hunger levels and
to prevent large peaks and crashes in your blood sugar. Eating foods which are high in sugar can cause large spikes
and then faster, lower dips. Likewise, going for long periods of time without eating can cause your blood sugar levels to
fall significantly. When blood sugar levels are low you’re much more likely to crave high sugar foods (as your body is
looking for a fast release of energy). As a result of low blood sugar you’re more likely to over eat too. Recipes in this
plan which might be slightly higher in natural sugars are combined with a source of protein, fibre or healthy fats to
help slow the release of the sugar into the blood meaning it won’t generate large spikes. Constant spikes and crashes
of blood sugar is often referred to as a blood sugar rollercoaster. It’s also important to note that this pattern can also
contribute to stress and anxiety symptoms in those who are predisposed to stress and anxiety. It’s important that you
make this plan work for you so please try and listen to your hunger signals. Should it not be working for you then
please stop at any time.
You may also notice that there is no daily guidance on hydration in this plan. The reason for this is that it will vary
depending on the amount of exercise you are doing. Staying hydrated is essential for your body to function properly,
for cognitive performance and to stay energised throughout the day. When you’re dehydrated there’s also a chance
that you’re more likely to feel hungrier and to over eat as thirst often gets misinterpreted for hunger.
On average you should be aiming for around 2L or eight glasses of 250ml per day. On days where you are more active
you will need to drink more in order to replace any fluid lost through sweat. It’s commonly thought that the more
water the better. Please be aware that this is not the case and drinking too much water can have extremely serious
and adverse effects. Herbal teas, squash and water all contribute towards your 2L of fluid daily. Coffee contributes to
dehydration so try and limit this where possible and don’t rely solely on coffee as your preferred way of hydration. Try
and avoid drinks which are high in sugar and even artificial sweeteners and stick to water and herbal teas as much as
possible. If you’re someone who struggles with the concept of drinking water then you can add a touch of no added
sugar squash (in moderation). Equally you could get creative with your water by adding a range of fruits, vegetables
and herbs to your bottle as this makes the taste a little bit more exciting!
You’ll also notice on this plan that the recipes use a wide range of food sources containing healthy fats. In todays
society it’s commonly understood that healthy fats play roles in supporting hormone function, brain function, helping
to absorb fat-soluble vitamins, energy production and joint protection just to name a few of its roles. As a result these
are not foods to be feared. In general, no foods should generate fear in you. If you’re experiencing fear or anxiety in
relation to food then please seek professional advice for personalised help with this.
You may notice that foods and meals are repeated within the weeks. The reason for this is to ensure that you’re
reducing food waste as much as possible and that your budget is stretching as far as it can. Should any meals or
snacks not work for your taste palate then please do make changes to them in order to ensure you’re staying
motivated and that you enjoy the process. Below are a few examples of simple switches you can make. These switches
work both ways.
11
• Beans for chickpeas or lentils
• Switch root vegetables around e.g. sweet potato, butternut squash, carrots, parsnips etc.
• Soya yoghurt for cashew yoghurt, almond yoghurt, coconut yoghurt or dairy yoghurt if you are making a slower
transition
• Plant milks can generally be used interchangeably. Although be aware of oat milk as it’s naturally sweeter and
therefore works better in sweeter dishes
It’s recommended to make notes of any changes so that you remember for the next time you are making the same
recipe.
Should you wish to play around with some of the flavours of the meals try using salt (although in moderation), peppers,
a range of herbs and spices, soy sauce (in moderation) and balsamic vinegar (equally in moderation!) When you’re
using balsamic vinegar make sure you’re buying vinegar and not glaze. Balsamic glaze is considerably higher in sugar
than balsamic vinegar. Remember this is your plan so make it work for you.
Getting started can sometimes be the hardest, most challenging and most daunting part of following a plan. So here
are some top tips for getting you started:
4. Prepare
Preparation is essential in order to help this plan run as smoothly as possible. Ensure that you’ve scheduled in
enough time to go to the supermarket each week. Stock up your freezer with a range of fruit and vegetables. You
can also stock your cupboards with the canned/ dry items as this means you won’t have to purchase everything
weekly. Ensure you’ve got the recipes to hand and that you know exactly what recipes you need for which day.
Sometimes you can even batch cook recipes ahead and freeze them so the next time they arise you don’t need to
start again.
Finally, the plan requires a little patience, remember everyone’s body is different and you might notice results at
different times to those around you. Be patient, be prepared and most importantly listen to your body. Now it’s time to
GET STARTED.
the plan.
In this section you’ll find the plan, all the recipes you need, nutritional information, recipe storage and preparation
guidelines. Note that the nutritional information has all been calculated for you but it’s important not to get too hung
up on the numbers.
Please also note that as everyone is so unique should this plan not work for your lifestyle, budget, appetite or medical
requirements or your relationship with food then please stop at any time and use the information provided throughout
this guide to eat in way which works for you.
12
Tips:
•
Pre-slice cucumber and celery and keep in the fridge in a glass of water so you always have vegetables ready to snack
on with dips.
•
Pre-make soup and freeze in individual portions so you don’t have to make it again each time.
•
Freeze individual portions of Thai green curry
•
Make maple oats, overnight bircher and chia pudding in a batch for the week.
• can pre-make and freeze the base for the sauce for the no egg shakshuka.
You
Beans on rye toast Vanilla protein shake with Sticky nut aubergine 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 2 2 tbsp peanut butter served with rice with flax crackers
Overnight bircher 200g unsweetened soya Goodness bowl 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 3 yoghurt with 80g with
blueberries and 1 scoop of flax crackers
vegan protein
Maple oats 1x almond butter flapjack Pasta with tomato sauce Herby hummus with flax Vegetable pizza with 200g unsweetened soya
Day 4 crackers brazil nut cream yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Maple oats 2tbsp herby hummus Pasta with tomato sauce Butternut squash and Vegetable pizza with 1x almond butter flapjack
Day 5 with flax crackers coconut soup brazil nut cream
Scrambled tofu, 1/2 2tbsp herby hummus Lentil and spinach stew Butternut squash and Quinoa and roasted 1 apple with
Day 6 avocado and 1 slice of rye with coconut soup vegetable salad with a 2tbsp almond
toast flax crackers tahini dressing butteralmond butter
flapjack
Scrambled tofu, 1/2 2tbsp herby hummus Quinoa and roasted Butternut squash and Lentil and spinach stew 45g roasted salted corn
Day 7 avocado and 1 slice of rye with vegetable salad with a coconut soup
toast flax crackers tahini dressing
Overnight bircher 2x Coconut and almond Rice, bean and kale salad 3x Chickpea muffins Sweet potato Sticky nut 1 apple with 2 tbsp
Day 2 balls aubergine with rice almond butter
High protein shake 200g unsweetened soya Cauliflower and avocado Vanilla protein shake Creamy Avocado pasta 40g dark chocolate
Day 3 yoghurt with 80g flatbreads
blueberries and 1 scoop of
vegan protein
Maple oats 2 tbsp peanut butter on 1 Quinoa and roasted 50g roasted fava beans Vegan cheesy pasta 2 tbsp of apricot chia jam
Day 4 slice of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
Chia pudding High protein shake Falafel burgers Apple, cashew and Sticky nut aubergine with 1 apple with 2 tbsp
Day 5 celeriac soup rice almond butter
Chia pudding Milky maca latte Falafel burgers Apple, cashew and Baked tofu bowl 200g unsweetened soya
Day 6 celeriac soup yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Vanilla protein shake 50g roasted fava beans Lentil and spinach stew Apple, cashew and Tofu stir fry 2 tbsp peanut butter on 1
Day 7 and 3x chickpea muffins celeriac soup slice of rye toast
13
week 3 Breakfast Snack Lunch Snack Dinner Snack
Overnight bircher 50g roasted fava beans Mac 'n' cheese 2 tbsp herby hummus Tofu stir fry 2 tbsp peanut butter on 1
Day 1 with flax crackers slice of rye toast
1 avocado smashed on 2 1x Almond butter flapjack Mac 'n' cheese 2 tbsp herby hummus 1 pot summer vegetables 2 tbsp of apricot chia jam
Day 2 slices of rye toast with flax crackers with 200g soya yoghurt
1 avocado smashed on 2 1x Almond butter flapjack Lentil and spinach stew 50g roasted fava beans Quinoa and roasted 2 tbsp of apricot chia jam
Day 3 slices of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
High protein shake 50g roasted fava beans Lentil and spinach stew 2 tbsp of apricot chia jam Baked tofu bowl 1x Almond butter flapjack
Day 4 with 200g soya yoghurt
High protein shake 2 tbsp vegan chocolate Vegan cheesy pasta 50g roasted fava beans Tofu stir fry 1x Almond butter flapjack
Day 5 spread on 1 slice of rye
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 1x Almond butter flapjack Falafel burgers 2 tbsp of apricot chia jam
Day 7 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
1 avocado smashed on 2 1x Almond butter flapjack Mexican inspired jacket 2 tbsp peanut butter on 1 Tofu stir fry 1 scoop vegan protein
Day 2 slices of rye toast sweet potato slice of rye toast powder with 400ml
almond milk
Chickpea Scramble 200g unsweetened soya Avocado and cauliflower 3x Chickpea muffins Quinoa and roasted 40g dark chocolate
Day 3 yoghurt with 80g flatbreads vegetable salad with a
blueberries and 1 scoop of tahini dressing
vegan protein
Scrambled tofu 50g roasted fava beans Lentil and spinach stew 40g dark chocolate Goodness bowl 1x Almond butter flapjack
Day 4
Scrambled tofu 2 tbsp vegan chocolate Pasta with tomato sauce 2 tbsp of apricot chia jam Goodness Bowl 1x Almond butter flapjack
Day 5 spread on 1 slice of rye with 200g soya yoghurt
toast
2 tbsp vegan chocolate 2 tbsp herby hummus Sticky nut aubergine with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye with flax crackers riceburgers with 200g soya yoghurt
toast
2 tbsp vegan chocolate 2x coconut and almond Mexican inspired jacket Herby hummus with flax Vegan cheesy Pasta 2 tbsp peanut butter on 1
Day 7 spread on 1 slice of rye energy balls sweet potato crackers slice of rye toast
toast
Beans on rye toast Vanilla protein shake with Sticky nut aubergine 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 2 2 tbsp peanut butter served with rice with flax crackers
Overnight bircher 200g unsweetened soya Goodness bowl 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 3 yoghurt with 80g with
blueberries and 1 scoop of flax crackers
vegan protein
Maple oats 1x almond butter flapjack Pasta with tomato sauce Herby hummus with flax Vegetable pizza with 200g unsweetened soya
Day 4 crackers brazil nut cream yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Maple oats 2tbsp herby hummus Pasta with tomato sauce Butternut squash and Vegetable pizza with 1x almond butter flapjack
Day 5 with flax crackers coconut soup brazil nut cream
Scrambled tofu, 1/2 2tbsp herby hummus Lentil and spinach stew Butternut squash and Quinoa and roasted 1 apple with
Day 6 avocado and 1 slice of rye with coconut soup vegetable salad with a 2tbsp almond
toast flax crackers tahini dressing butteralmond butter
flapjack
Scrambled tofu, 1/2 2tbsp herby hummus Quinoa and roasted Butternut squash and Lentil and spinach stew 45g roasted salted corn
Day 7 avocado and 1 slice of rye with vegetable salad with a coconut soup
toast flax crackers tahini dressing
14
week 6 Breakfast Snack Lunch Snack Dinner Snack
2 slices of rye with 2 chickpea muffins Cauliflower and avocado Turmeric latte Goodness Bowl 2 tbsp peanut butter on 1
Day 1 smashed avocado flatbreads slice of rye toast
Overnight bircher 2x Coconut and almond Rice, bean and kale salad 3x Chickpea muffins Sweet potato Sticky nut 1 apple with 2 tbsp
Day 2 balls aubergine with rice almond butter
High protein shake 200g unsweetened soya Cauliflower and avocado Vanilla protein shake Creamy Avocado pasta 40g dark chocolate
Day 3 yoghurt with 80g flatbreads
blueberries and 1 scoop of
vegan protein
Maple oats 2 tbsp peanut butter on 1 Quinoa and roasted 50g roasted fava beans Vegan cheesy pasta 2 tbsp of apricot chia jam
Day 4 slice of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
Chia pudding High protein shake Falafel burgers Apple, cashew and Sticky nut aubergine with 1 apple with 2 tbsp
Day 5 celeriac soup rice almond butter
Chia pudding Milky maca latte Falafel burgers Apple, cashew and Baked tofu bowl 200g unsweetened soya
Day 6 celeriac soup yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Vanilla protein shake 50g roasted fava beans Lentil and spinach stew Apple, cashew and Tofu stir fry 2 tbsp peanut butter on 1
Day 7 and 3x chickpea muffins celeriac soup slice of rye toast
1 avocado smashed on 2 1x Almond butter flapjack Mac 'n' cheese 2 tbsp herby hummus 1 pot summer vegetables 2 tbsp of apricot chia jam
Day 2 slices of rye toast with flax crackers with 200g soya yoghurt
1 avocado smashed on 2 1x Almond butter flapjack Lentil and spinach stew 50g roasted fava beans Quinoa and roasted 2 tbsp of apricot chia jam
Day 3 slices of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
High protein shake 50g roasted fava beans Lentil and spinach stew 2 tbsp of apricot chia jam Baked tofu bowl 1x Almond butter flapjack
Day 4 with 200g soya yoghurt
High protein shake 2 tbsp vegan chocolate Vegan cheesy pasta 50g roasted fava beans Tofu stir fry 1x Almond butter flapjack
Day 5 spread on 1 slice of rye
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 1x Almond butter flapjack Falafel burgers 2 tbsp of apricot chia jam
Day 7 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
1 avocado smashed on 2 1x Almond butter flapjack Mexican inspired jacket 2 tbsp peanut butter on 1 Tofu stir fry 1 scoop vegan protein
Day 2 slices of rye toast sweet potato slice of rye toast powder with 400ml
almond milk
Chickpea Scramble 200g unsweetened soya Avocado and cauliflower 3x Chickpea muffins Quinoa and roasted 40g dark chocolate
Day 3 yoghurt with 80g flatbreads vegetable salad with a
blueberries and 1 scoop of tahini dressing
vegan protein
Scrambled tofu 50g roasted fava beans Lentil and spinach stew 40g dark chocolate Goodness bowl 1x Almond butter flapjack
Day 4
Scrambled tofu 2 tbsp vegan chocolate Pasta with tomato sauce 2 tbsp of apricot chia jam Goodness Bowl 1x Almond butter flapjack
Day 5 spread on 1 slice of rye with 200g soya yoghurt
toast
2 tbsp vegan chocolate 2 tbsp herby hummus Sticky nut aubergine with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye with flax crackers riceburgers with 200g soya yoghurt
toast
2 tbsp vegan chocolate 2x coconut and almond Mexican inspired jacket Herby hummus with flax Vegan cheesy Pasta 2 tbsp peanut butter on 1
Day 7 spread on 1 slice of rye energy balls sweet potato crackers slice of rye toast
toast
15
week 9 Breakfast Snack Lunch Snack Dinner Snack
Beans on rye toast Coconut and almond Vegetable spaghetti Vanilla protein shake with Quinoa and roasted 1x almond butter flapjack
Day 1 energy balls pesto 2 tbsp peanut butter vegetable salad with a
tahini dressing
Beans on rye toast Vanilla protein shake with Sticky nut aubergine 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 2 2 tbsp peanut butter served with rice with flax crackers
Overnight bircher 200g unsweetened soya Goodness bowl 2 tbsp herby hummus Sweet potato chilli 1x almond butter flapjack
Day 3 yoghurt with 80g with
blueberries and 1 scoop of flax crackers
vegan protein
Maple oats 1x almond butter flapjack Pasta with tomato sauce Herby hummus with flax Vegetable pizza with 200g unsweetened soya
Day 4 crackers brazil nut cream yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Maple oats 2tbsp herby hummus Pasta with tomato sauce Butternut squash and Vegetable pizza with 1x almond butter flapjack
Day 5 with flax crackers coconut soup brazil nut cream
Scrambled tofu, 1/2 2tbsp herby hummus Lentil and spinach stew Butternut squash and Quinoa and roasted 1 apple with
Day 6 avocado and 1 slice of rye with coconut soup vegetable salad with a 2tbsp almond
toast flax crackers tahini dressing butteralmond butter
flapjack
Scrambled tofu, 1/2 2tbsp herby hummus Quinoa and roasted Butternut squash and Lentil and spinach stew 45g roasted salted corn
Day 7 avocado and 1 slice of rye with vegetable salad with a coconut soup
toast flax crackers tahini dressing
Overnight bircher 2x Coconut and almond Rice, bean and kale salad 3x Chickpea muffins Sweet potato Sticky nut 1 apple with 2 tbsp
Day 2 balls aubergine with rice almond butter
High protein shake 200g unsweetened soya Cauliflower and avocado Vanilla protein shake Creamy Avocado pasta 40g dark chocolate
Day 3 yoghurt with 80g flatbreads
blueberries and 1 scoop of
vegan protein
Maple oats 2 tbsp peanut butter on 1 Quinoa and roasted 50g roasted fava beans Vegan cheesy pasta 2 tbsp of apricot chia jam
Day 4 slice of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
Chia pudding High protein shake Falafel burgers Apple, cashew and Sticky nut aubergine with 1 apple with 2 tbsp
Day 5 celeriac soup rice almond butter
Chia pudding Milky maca latte Falafel burgers Apple, cashew and Baked tofu bowl 200g unsweetened soya
Day 6 celeriac soup yoghurt with 80g
blueberries and 1 scoop of
vegan protein
Vanilla protein shake 50g roasted fava beans Lentil and spinach stew Apple, cashew and Tofu stir fry 2 tbsp peanut butter on 1
Day 7 and 3x chickpea muffins celeriac soup slice of rye toast
1 avocado smashed on 2 1x Almond butter flapjack Mac 'n' cheese 2 tbsp herby hummus 1 pot summer vegetables 2 tbsp of apricot chia jam
Day 2 slices of rye toast with flax crackers with 200g soya yoghurt
1 avocado smashed on 2 1x Almond butter flapjack Lentil and spinach stew 50g roasted fava beans Quinoa and roasted 2 tbsp of apricot chia jam
Day 3 slices of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
High protein shake 50g roasted fava beans Lentil and spinach stew 2 tbsp of apricot chia jam Baked tofu bowl 1x Almond butter flapjack
Day 4 with 200g soya yoghurt
High protein shake 2 tbsp vegan chocolate Vegan cheesy pasta 50g roasted fava beans Tofu stir fry 1x Almond butter flapjack
Day 5 spread on 1 slice of rye
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 1x Almond butter flapjack Falafel burgers 2 tbsp of apricot chia jam
Day 7 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
6
week 12 Breakfast Snack Lunch Snack Dinner Snack
Overnight bircher 50g roasted fava beans Mac 'n' cheese 2 tbsp herby hummus Tofu stir fry 2 tbsp peanut butter on 1
Day 1 with flax crackers slice of rye toast
1 avocado smashed on 2 1x Almond butter flapjack Mac 'n' cheese 2 tbsp herby hummus 1 pot summer vegetables 2 tbsp of apricot chia jam
Day 2 slices of rye toast with flax crackers with 200g soya yoghurt
1 avocado smashed on 2 1x Almond butter flapjack Lentil and spinach stew 50g roasted fava beans Quinoa and roasted 2 tbsp of apricot chia jam
Day 3 slices of rye toast vegetable salad with a with 200g soya yoghurt
tahini dressing
High protein shake 50g roasted fava beans Lentil and spinach stew 2 tbsp of apricot chia jam Baked tofu bowl 1x Almond butter flapjack
Day 4 with 200g soya yoghurt
High protein shake 2 tbsp vegan chocolate Vegan cheesy pasta 50g roasted fava beans Tofu stir fry 1x Almond butter flapjack
Day 5 spread on 1 slice of rye
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 2 tbsp of apricot chia jam Falafel burgers 1x Almond butter flapjack
Day 6 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
2 tbsp vegan chocolate Vanilla protein shake Thai green curry with 1x Almond butter flapjack Falafel burgers 2 tbsp of apricot chia jam
Day 7 spread on 1 slice of rye brown rice with 200g soya yoghurt
toast
7
recipe storage and preparation guidelines.
Apple
Celeriac and Cashew Soup This can be frozen or kept in the fridge for up to three days.
Baked Tofu
This can be made up to two days in advance. Butternut Squash and Coconut Soup This can be frozen or kept in the
fridge for up to three days.
Cheesy Pasta
The sauce can be made up to two days in advance and the dish can be kept for two days in the fridge. Remember to
soak the cashews overnight beforehand.
Falafel Burgers
These can be kept in the fridge for up to two days.
Guacamole Flatbreads
The cauliflower and chickpeas can be roasted a few days in advance.
Goodness Bowl
This can be kept for up to two days.
Tofu Stir-Fry
This is a super quick dish to make and can be kept in the== freezer for up to two days.
Vegan Chocolate
Spread This can be kept in the fridge for up to four days.
8
breakfast
bean s on
to ast ingredients
serves 2 1 tbsp olive oil
method
Heat olive oil in a medium pan.
Add garlic and fry for 1-2 minutes. Then add shallots and
stir until softened.
Add all the spices to the pan and mix well. Fry off for 1-2
minutes.
Squash tinned tomatoes or chop them roughly before
adding to the pan with a couple of tablespoons of water
Mix in butter beans and add spinach. Allow the spinach to
wilt and the butter beans to warm through. Season with
salt and black pepper.
Serve on toast.
19
breakfast
c h ic kpea
sc ramble ingredients
serves 2 ½ cup chickpea flour
method
Whisk the chickpea flour with the water, nutritional yeast,
ground flaxseeds, baking powder, salt, pepper, tomato
and onion.
Heat the oil in a pan.
Pour the mix into the pan and cook on a low heat stirring
regularly until the mix is nearly cooked through. Then add
the spinach to wilt in for the final minute and serve.
20
breakfast
m aple
over n igh t ingredients
o a ts 2/3 cup rolled oats
2 tsp chia seeds
1 cup almond milk
serves 1 2 tsp maple syrup
1 tsp vanilla extract
oats are rich in fibre to help you Pinch of salt
keep you fuller for longer. 1 tbsp peanut butter
method
Combine all the ingredients in a jar and leave to set in the
fridge overnight. Option to top with berries in the
morning.
21
breakfast
n o egg
sh a ksh uka ingredients
serves 2 1 red onion (sliced)
method
Thinly slice the pepper, and onion. Thinly dice the garlic
and chilli.
Place the olive oil in a saucepan on the hob. Add the
pepper, onion, garlic and chilli. Cook until the onions have
browned.
Add the chopped tomatoes, paprika, salt, cumin and
black pepper. Leave to cook for a remaining 5-6 minutes
until the dish is well cooked.
Crumble the tofu into the pan or thinly slice the tofu and
lay in the sauce.
Place the pan under a grill for 4-5 minutes (be careful not
to burn).
Serve straight from the pan.
22
breakfast
over n igh t
bi r ch er ingredients
serves 1 1 Apple (grated)
method
Mix all the ingredients in a bowl and leave in the fridge
overnight. Optional to top with extra berries.
23
breakfast
high
pr otein ingredients
sm oot hie 80g frozen berries
300ml almond milk
1 frozen banana
serves 1 1 scoop vegan protein
1tbsp peanut butter
if you’re in a huge rush in the
morning, why not put all the
method
ingredients in a blender in the
fridge so all you need to do is Combine all the ingredients in a blender and blend until
smooth
whizz it up before you walk out
the door.
24
breakfast
sc rambled
tof u ingredients
serves 1 100g firm silken tofu
method
Heat the oil in a pan.
Add the turmeric, paprika, salt and pepper to a bowl.
Crumble in the tofu and mix well.
Add the mix into the pan and cook for 5 minutes. Add the
spinach and allow to wilt for a further 1-2 minutes.
Toast the rye bread and serve with the scrambled tofu and
avocado.
25
breakfast
sm ash ed
avo cado ingredients
o n r ye 2 slices of rye bread
1 avocado juice of
serves 1 method
avocado is rich in vitamin k Toast the rye bread.
which plays a role in blood In a bowl mash the avocado with the lime juice, salt and
pepper.
clotting. Spread the avocado on the toast and top with coriander.
26
breakfast
va nilla
c h ia ingredients
puddin g 3 tbsp chia seeds
9 tbsp almond milk
1 tbsp coconut yoghurt
serves 1 1/2 tsp vanilla extract 1 tbsp peanut butter
1 tsp maple syrup (or to taste)
chia seeds are rich in 5-6 strawberries
plant-based omega-3 which is 1 tbsp chopped pistachios
27
breakfast
va nilla
pr otein ingredients
sh a ke 300ml almond milk
1 banana
1 scoop vanilla vegan protein powder
serves 1 ½ tsp cinnamon
Handful of ice
protein shakes are quick and 2 tbsp peanut butter
easy, high protein, on the go
breakfasts. method
Place all the ingredients in a blender and blend until
smooth and creamy.
28
breakfast
ve gan
c h ocolate ingredients
spr ead 2 cups raw blanched hazelnuts (240g)
1 1/2 tbsp pure vanilla extract
1/4 cup cacao powder
serving 2 tbsp 1/4 cup maple syrup pinch of salt
1/2 cup almond milk
cacao is a rich source of
polyphenols (chemical
method
compounds found naturally in
plants) and magnesium to help Preheat the oven to 180˚C.
support the liver. Roast the hazelnuts for 8-10 minutes (ensure they don’t
burn)
Add them to a food processor and blitz briefly.
Add all the other ingredients and process until smooth.
Allow to cool and transfer into a glass jar to store.
Store in the fridge for 3-4 days.
29
main
a p pl e,
ca sh ew ingredients
1 tbsp olive oil
a nd
1 white onion
2 gloves of garlic
2 celery stalks
celer iac
1 tsp dried rosemary
1 tsp mixed herbs
Generous pinch of black pepper
1 celeriac
serves 4
method
this soup is a really hearty and
Heat the olive oil in a large saucepan.
warming, filling soup. it’s packed
Roughly slice the onions, garlic and celery stalks and add
with magnesium which is to the pan with the rosemary, mixed herbs and pepper for
required in over 300 processes 2-3 minutes.
in the body. Peel and chop the celeriac and apples into cubes. Add
these to the pan for 2 minutes, coating them in the
onions, garlic and celery stalks.
Add the stock and allow to cook for 10 minutes until the
celeriac is cooked through.
Add the cashews leave to cook for another 10 minutes.
Add the soup to a high speed blender and blend until
smooth (you may need to do this in sections).
Serve.
30
main
ba ked tof u
bowl ingredients
1 packed cup of spinach
½ packed cup of red cabbage (shredded)
serves 1 ½ cup cooked quinoa
1 small sweet potato (peeled and cubed)
1 tbsp olive oil
80g pre-cooked tofu (cubed)
1 tsp soy sauce
1 tsp sesame oil
1 tsp honey bunch of fresh coriander
20g sliced radish squeeze of lime (to taste)
½ avocado
method
Preheat the oven to 180˚C.
Toss the sweet potato cubes in the oil and bake for 25-30
minutes or until soft.
Place the spinach and red cabbage in the bowl.
Add the quinoa, cooked sweet potato and tofu. Slice the
avocado and add to the bowl.
In a separate bowl combine the soy sauce, sesame oil, lime
and honey. Drizzle over the salad.
Top with coriander and radish.=
31
main
ba ked ingredients
sweet 3 large sweet potatoes 1 tbsp olive oil
2 cloves of garlic
po t ato
1 onion
2 tsp cumin powder
1/2 tsp chilli flakes
c h il l i
2 tsp paprika
1/2 tsp salt
3 parsnips
3 carrots
1 red pepper
serves 3
1 tin chopped tomatoes
32
main
buckwh ea t
r i s ot to ingredients
180g buckwheat groats
1 white onion
serves 2 100g mushrooms
100g baby chestnut mushrooms
buckwheat is a great source of 1tbsp olive oil
method
Wash and strain the buckwheat groats.
Thinly slice the onions and add them to a pan with the
olive oil, turmeric and black pepper. Cook for 2-3 minutes
on a medium heat.
Add the buckwheat groats, apple cider vinegar and half
the stock. Bring to the boil, cover and allow to simmer for
10-12 minute. Once the liquid has been absorbed add the
remaining stock and repeat.
Once the liquid has been absorbed add the spinach and
coriander, serve.
33
main
burrito
bowl ingredients
1 cup uncooked brown rice
Pinch of salt
serves 4 200g kale
1 tbsp olive oil
to speed up this recipe you Pinch of salt
method
Cook the rice with the salt as per the instructions on the
packet.
Pour the oil over the kale with the salt and mix in with
hands until the kale becomes soft. You need to massage
the kale here!
Heat the olive oil in the pan and add the onions and garlic
granules. Once soft add the black beans to warm through.
Slice the avocado and combine all the components in a
bowl. Squeeze the lime juice over the bowl and sprinkle
with chilli flakes and salt (if required).
34
main
but tern ut
squash ingredients
1 tbsp olive oil
a nd
2 cloves of garlic
1 white onion
2 tsp dried rosemary
co con ut
Generous pinch of black pepper
1 butternut squash
1L vegetable stock
1 can full fat coconut cream
so up method
serves 4 Heat the olive oil in a large saucepan.
Roughly slice the garlic and the onion and add to the pan
butternut squash is rich in with the rosemary and black pepper.
b-vitamins which are essential Leave to sweat for 2-3 minutes.
for energy production. Peel and chop the butternut squash into small cubes.
Add the squash to the pan with the vegetable stock and
leave to cook for 20 minutes.
Add the soup to a high-speed blender. And blend until
the soup is smooth.
Serve with a tsp of coconut cream.
35
main
c h eesy pe a
pa s t a ingredients
80g brown rice pasta (dry weight)
Sauce:
serves 1 50g cashews (soaked overnight in water)
2tbsp nutritional yeast
cashews are a source of zinc and 1 clove of garlic
36
main
c h ic kpea,
ca ul ifl ower ingredients
1 small cauliflower
a nd tof u
400g pre-cooked tofu (cubed)
1 x 400g tin chickpeas (drained)
3 tbsp olive oil
sa lad
Pinch of salt and pepper to taste
Handful of parsley (chopped)
Dressing:
2 tbsp olive oil
1 tbsp apple cider vinegar
serves 3
1 tsp maple syrup
method
Preheat the oven to 180˚C.
Chop the cauliflower into florets and cover in olive oil, salt
and pepper. Place in the oven for 30 minutes. Then add
the chickpeas and pre-cooked tofu to the dish, toss in the
oil and bake for a further 10 minutes.
Combine the dressing ingredients in a bowl.
Dish up the cauliflower, chickpeas and tofu with the
parsley and then pour the dressing over.
37
main
c r eamy
avo cado ingredients
160g brown rice pasta
pa s t a
1 clove of garlic
1 large handful of fresh basil
2 tbsp fresh lemon juice
1 tbsp olive oil
38
main
fa l afel method
Preheat the oven to 180C.
burger Slice the sweet potato into chips and toss them in a bowl
with olive oil, salt and pepper. Once fully coated pour
them out onto a lined baking tray and bake for 30-40
minutes.
serves 2
Add the chickpeas, onion, garlic, salt, paprika, parsley,
lemon juice, olive oil and chickpea flour to a food
chickpeas are a source of processor and blitz until smooth.
prebiotic fibre which means Divide the mix into 4 balls and roll them into a flat patty
they help to feed the good shape. You may need to add more oil or water if the mix
doesn’t hold or more chickpea flour if it’s too dry.
bacteria in the gut.
Once you’ve made the pattys add them to a lined baking
tray and bake in the oven for about 25-30 minutes. You
should flip them halfway.
ingredients
Slice the sweet potato into chips and toss them in a bowl
¾ cup chickpeas (canned) with olive oil, salt and pepper. Once fully coated pour
½ red onion (peeled and sliced) them out onto a lined baking tray and bake for 30-40
2 cloves of garlic (peeled and minced)
minutes.
Pinch of salt and pepper Toast the buns. Once the burgers are ready, place the
1/2tsp paprika handful of fresh parsley burgers inside the buns. Slice the avocado into thin slices
1tbsp lemon juice and layer them on top of the burger. Serve with the sweet
potato chips.
1tsp olive oil
1-2 tbsp chickpea flour
4 whole meal buns
1 whole avocado
2 large sweet potato
1tbsp olive oil
39
main
fla t bread s
w i th guac ingredients
2 wholemeal pittas
a nd
1 avocado
1 small cauliflower
1 tbsp olive oil
ca ul ifl ower
Salt and pepper to taste
50g pumpkin seeds
50g roasted chickpeas
serves 1 method
this recipe is rich in magnesium Preheat the oven to 180˚C.
and potassium. Slice the cauliflower into small florets and toss in a bowl
with the olive oil, salt and pepper.
Pour the cauliflower out onto a lined baking tray and roast
for 25-35 minutes.
Mash the avocado in a bowl (with some salt and pepper to
taste).
Toast the wholemeal pittas and then spread the smashed
avocado on top.
Next add the cauliflower to the top of the avocado and
sprinkle with pumpkin seeds and roasted chickpeas.
40
main
go odn ess
bowl ingredients
180g uncooked brown rice
½ small butternut squash (peeled and cubed)
serves 2 2 small sweet potatoes (peeled and cubed)
1 tbsp olive oil (+ some extra for sautéing)
this dish is rich in beta-carotene, Handful of mushrooms
method
Preheat the oven to 180˚C.
Cook the rice as per cooking instructions on the packet.
Toss the butternut squash and the sweet potato in the
olive oil and roast in the oven for 30 minutes.
Heat the extra oil in a pan and thinly slice the mushrooms
and onions. Sauté for 1-2 minutes.
Add the tofu with the sesame oil, soy sauce, salt and
pepper and cook for 5-7minutes.
Next steam your spinach and peas until soft.
Divide all the ingredients between 2 bowls and serve.
41
main
l en t il an d
spin ach ingredients
1 cup cooked lentils
s tew
½ cup cooked chickpeas
2 tbsp olive oil
1 clove of garlic
Salt and pepper to taste
42
main
m exican
i n spir ed ingredients
1 large sweet potato
j a cket
1 small avocado
1 small tin of kidney beans
1 large tomato
sweet
¼ red onion
Pinch of salt
Juice of half lime
Chilli flakes (optional)
serves 1 method
this dish is packed with fibre to Preheat the oven to 180˚C.
help support a healthy gut Make small cuts in the potato and bake in the oven for
around 40-45 minutes.
function, complex
Slice the tomato and red onion into small chunks and the
carbohydrates and avocado into cubes and add all the vegetables to a bowl.
beta-carotene to maintain Next, squeeze over the lime juice, add the salt, pepper and
healthy eye function. chilli flakes and stir in the coriander and kidney beans.
Once the potato is soft slice in half (be careful as it will be
hot) and stuff with the vegetable mix.
Serve.
43
main
o n e pot ingredients
sum m er 1 courgette
1 aubergine
ve get able s
100g asparagus
1 broccoli
2 red peppers
ser ved
1 red onion
1 clove of garlic minced
1 x400g tin chopped tomatoes
w i th
1x 400g tin kidney beans
1x 400g tin chickpeas
2 tbsp olive oil
Salt to taste
serves 3
method
this dish is really easy to make.
Preheat the oven to 180˚C.
you can do all the vegetable
Slice the courgettes into rounds, the aubergine into small
preparation in advance. chunks. Chop the asparagus, broccoli, onion and peppers
and add them to a bowl with the olive oil, minced garlic,
mixed herbs, salt and pepper and toss until all the
vegetables are fully coated.
Add them to a deep baking dish and pour over the
drained kidney beans, drained chickpeas and the
chopped tomato and bake in the oven for 45 minutes or
until the vegetables are soft.
To serve cook the quinoa as per cooking instructions and
then serve with the vegetable dish.
44
main
l en t il an d ingredients
c h ic kpea 3 tbsp olive oil
1 medium onion (peeled and thinly sliced)
so up
2 carrots (peeled and cubed)
4 garlic cloves (minced)
2 tsp cumin
1 tsp paprika
serves 4 ½ tsp dried coriander
1x400g tin of chopped tomatoes
this soup is packed with fibre 1x400g tin of lentils
method
Add the olive oil to a pot. Once heated add the onions,
carrots, garlic, cumin, paprika and coriander. Allow to
sweat for 4-5 minutes on a medium heat. Make sure it
doesn’t burn.
Next add the chopped tomatoes, lentils, chickpeas,
vegetable stock, water, salt, chilli flakes and pepper. Allow
to cook on a low light for 20- 40 minutes to enable to
flavours to develop. If you’re pushed for time you could opt
for the 20 minutes. The longer you leave the soup the
more intense the flavour will be. Note: Ensure the hob is
on a very low light as you don’t want it to boil away!
Add the squeeze of lemon and serve.
45
main
pl an t ingredients
ba s ed mac 200g Chickpea pasta (or alternative)
1 onion
‘ n’ ch eese
3 cloves of garlic (peeled and crushed)
2 tbsp soya yoghurt
4 tbsp nutritional yeast
3/4 of a small butternut squash (peeled and chopped)
serves 2 150ml almond milk
Salt
this mac ‘n’ cheese is the Pepper
46
main
quin oa ingredients
a nd 160g quinoa (cook per instructions on the pack)
4 carrots (peeled and chopped)
r o a sted
2 portobello mushrooms
2 red peppers
100g chopped onions
ve get able
1-2 tbsp olive oil
1 tsp dried rosemary
2 tsp dried mixed herbs
sa lad
For the dressing:
100g tahini
50ml of water
Juice of 1 lemon
Generous amount of salt
serves 2
tahini is a paste made from method
sesame seeds and is really rich
Cook the quinoa following instructions on the packet.
in plant based iron.
Chop the carrots, mushrooms and peppers into medium
sized pieces. Toss the vegetables in a bowl in 1 tbsp of olive
oil, salt, pepper and the mixed herbs.
Roast them in the oven for40 minutes
Sauté the onions in the avocado oil with salt, pepper and
rosemary and cook until the onions have browned.
Stir the onions into the cooked quinoa and place in bowl.
Add the roasted vegetables to the quinoa mix and serve.
47
main
r ye toast ingredients
w i th swee t 1 slice rye toast
2 tbsp sweet potato hummus (see recipe)
po t ato
30g sundried tomatoes
Basil (optional)
h u m mus method
a nd
Toast the rye bread
Spread the hummus on the toast and top with tomatoes
and basil.
sun dr ied
to m atoes
serves 1
this makes for the simplest and
quickest meal when you’re in a
hurry.
48
main
st i cky n ut ingredients
a u b ergin e 2 aubergines
1 tbsp olive oil
2 tsp miso paste
serves 2 1 tsp white wine vinegar
1 tsp tamari
this recipe contains vitamin e 1 tsp almond butter
49
main
sweetcorn
a nd bean ingredients
Juice of ½ lime
sa lad
2tbsp olive oil
1 teaspoon salt
Pinch of chilli flakes
1x400g tin black beans, rinsed and drained
method
Combine the black beans, sweetcorn, avocado, pepper,
tomatoes, spring onion and coriander in a bowl and then
dress with olive oil, lime juice, salt. Divide between two
bowls and sprinkle with chilli flakes (optional).
Serve with 180g of cooked quinoa.
50
main
sweet
po t ato method
Preheat the oven to 180°C.
c h il l i Place the sweet potatoes into the oven for 1 hour until soft.
Heat the olive oil in the pan.
Mince the garlic, thinly chop the onions and add them to
serves 3 the pan. Allow to sweat in the oil for 2 minutes.
Add the cumin, chilli flakes, paprika and salt.
this is packed with starchy Peel the parsnips and carrots and chop into small chunks,
vegetables which provide a along with the red pepper.
source of carbohydrates. Add the chopped tomatoes to the pan with all the
vegetables and allow to cook for around 20 minutes on a
low to medium heat. Cover to ensure the flavour is kept
within the dish.
ingredients Once cooked, slice the sweet potatoes down the middle
and fill them with the chilli to serve.
3 large sweet potatoes
1 tbsp olive oil
2 cloves of garlic
1 onion
2 tsp cumin powder
1/2 tsp chilli flakes
2 tsp paprika
1/2 tsp salt
3 parsnips
3 carrots
1 red pepper
1 tin chopped tomatoes
51
main
t h ai gr een
c u rr y w it h method
Place all the curry paste ingredients into a food processor
br ow n rice
and blitz until a smooth paste is formed.
Heat the coconut oil in a pan, thinly chop the onion, add it
to the pan with the paste and allow to sweat for 2-3
minutes.
serves 4 Chop the courgette into chunks and add it to the pan.
Add 2 tbsp of water and place the lid on and allow to cook
This dish is packed with spice to for 2-3 minutes.
help support a healthy immune Add the pak choy, broccoli, coconut milk and lime juice
and allow to cook for 10-12 minutes.
function. You can use the olive
Cook the brown rice as per the cooking instructions.
oil if you don’t have the oil.
Serve with the curry.
ingredients
For the paste: For the curry:
4 cloves of garlic 1 tbsp coconut oil for cooking
2 small red onions 1 white onion
Chunk of ginger 1 courgette
2 lemon grass stalks 200g long stem broccoli
1 green chilli pepper 2 pak choy
2 tsp ground cumin Juice of half a lime
2 large handfuls of coriander 1 can 400ml full fat coconut milk
2 tsp white wine vinegar
1 tsp olive oil To serve:
80g dry weight brown rice per person
52
main
to m ato
pa s t a ingredients
80g dry brown rice pasta (or whole meal pasta)
100g tomato sauce
serves 1 80g frozen peas
2 tbsp nutritional yeast
adding peas to your pasta is a
great way to increase the method
protein content of the dish. Cook the pasta as per the cooking instructions.
Once cooked, drain and then return to the pan. Add the
tomato sauce, frozen peas and nutritional yeast. Mix well
and allow to warm through before serving.
53
main
tof u st ir f r y
ingredients
serves 1
2 tbsp olive oil
this recipe is rich in calcium, iron Juice and zest ½ lime
method
Heat oil in a pan with the lime and chilli. Then add the
onion, pepper and carrot and cook for 4-5 minutes until
soft.
Add the tofu, soy sauce and maple syrup. Cook for a
further 5- 10 minutes. You want to tofu to be browned.
Wilt in the spinach for 1-2 minutes.
Cook the soba noodles as per instructions on the packet.
Once cooked toss into the pan for a few seconds, stir and
serve.
54
main
ve get able
braz il n ut method
Preheat the oven to 180°C.
pi z za Combine the water with the chia seeds and set aside in
the fridge for around 10 minutes to firm up.
Peel and slice the sweet potato into 1 cm cubes, drizzle
with olive oil and salt. Place in the oven for 20-25 minutes
serves 2 until cooked.
Place the head of the cauliflower into a food processor
this recipe is a great source of and blitz until a rice texture forms. Remove from the
selenium which plays a key role processor and place into a bowl.
in male fertility. Add the chia egg, rosemary, mixed herbs, salt and pepper
to the cauliflower and mix with a spoon until well
combined.
ingredients
Pour out the cauliflower onto a flat lined baking tray. With
Toppings: Brazil Nut Cream/ a spatula flatten the cauliflower into flat pizza base
1 sweet potato pesto/ sauce/ puree: ensuring there are no gaps. Depending on the size of your
pizzas this should make around 3 small ones. Place in the
1 tbsp olive oil 50g brazil nuts
oven to bake for 25-30minutes.
Pinch of salt 5tbsp water
1 avocado 4tsp lemon juice Place the brazil nuts, water, avocado oil, lemon juice,
140g chargrilled artichoke hearts 1.5tbsp avocado oil
nutrition yeast, tahini paste and salt into a blender and
blend. If the mix gets stuck, turn it out into a smaller bowl
½ tbsp nutritional yeast
and blend with a hand blender. Blend until well
Pizza: ½ tbsp tahini paste combined, due to the nature of the brazil nuts do not
1 cauliflower Pinch of salt expect a smooth texture.
1 chia egg (1tbsp chia seeds + Once the pizzas are cooked, remove them from the oven,
3tbsp water)
spread the brazil cream onto the pizza, leaving a space
2 tsp dried rosemary around the edge.
1 tsp mixed herbs
Next top with the sweet potato, avocado and chargrilled
Generous pinch of salt
artichoke and serve.
Generous pinch of black pepper
55
main
ve get able
buckwh ea t ingredients
1tbsp coconut oil cuisine
ra m en
3 cloves of garlic
1 large cube of ginger
1 white onion
so up
1 tbsp miso paste
1.4L vegetable stock
2 tbsp tamari
1 red chilli de-seeded
100g mushrooms
serves 1
3 spring onions
healthy gut bacteria. Thinly slice the onion and ginger and crush the garlic and
add this to the pan with the miso paste.
Allow to sweat for 2-3 minutes.
Add the stock and tamari and cook on a low heat for
about an hour.
Thinly slice the mushrooms, chilli and spring onions and
add this to the broth.
Cook the soba noodles in boiling water for 5 minutes,
remove them from the pan and rinse them.
Serve the broth with the soba noodles.
56
main
ve get able
pesto ingredients
200g spiralized courgette
spagh et t i
200g peeled and spiralized carrots
3 tbsp garlic infused olive oil (you can use normal olive oil and
grate in a clove of garlic)
50g walnuts (+extra for topping)
A large handful of fresh basil
serves 2 2tsp apple cider vinegar
57
main
ve gan
c h eese ingredients
¼ cup black olives
sa lad
1 large chunk of cucumber
1 large tomato
1 red onion
50g vegan cheese
58
snacks, dips
and spreads
a l mon d ingredients
but ter 1 cup oats
¼ cup mixed seeds
fla p jac ks
¼ cup walnuts
1 cup almond butter
1 tsp vanilla extract
¼ cup cacao nibs
serves 8 ¼ cup melted coconut oil
¼ cup maple syrup
these are a source of natural 3 medjool dates (pitted and chopped)
don’t create such a spike in Transfer to a bowl and add the almond butter, maple
syrup, vanilla extract and melted coconut oil and mix well.
blood sugar levels. Add the chopped dates and cacao nibs.
Pour into a greased brownie tin and place in the freezer
for 4-6 hours.
Slice and enjoy!
59
snacks, dips
and spreads
a l mon d ingredients
a nd 1 cup pitted medjool dates
1/4 cup desiccated coconut
co con ut
1 tsp vanilla essence
1 tbsp almond butter (can be substituted for peanut butter too).
en ergy method
ba lls
Place the dates in the food processor and blitz.
Add the coconut, vanilla and almond butter and blend
until smooth.
Roll into balls and store in the fridge or the freezer. Keep
serves 6 for no longer than 3-4 days in the fridge or freeze them for
longer.
dates are rich in fibre,
magnesium and calcium.
60
snacks, dips
and spreads
a p pl e r in gs ingredients
w i th 2 apples
1 tbsp almond butter
a l mon d
Sprinkle of cinnamon
Sprinkle of vanilla extract
61
snacks, dips
and spreads
a p r icot ingredients
c h ia jam 200g dried apricots (opt for organic where possible as they don’t
contain sulpher dioxide)
Water to cover apricots
62
snacks, dips
and spreads
c h eesy ingredients
ka l e c h ips 100g kale
2 tsp tahini
Juice of 1 lemon
serves 1 1/2 tsp salt
2 heaped tbsp nutritional yeast
this recipe is a source of
plant-based iron and protein.
method
Preheat the oven to 180°C.
Wash the kale and place into a bowl.
In a separate bowl combine the tahini and lemon juice.
Pour over the kale and massage the kale with the mix,
ensuring it is fully covered.
Sprinkle over the salt and toss around in the bowl.
Pour the kale onto a lined baking tray and spread out
evenly, sprinkle over the nutritional yeast to ensure it is
fully covered.
Place in the oven for 10-12 minutes. You are looking for the
kale to be relatively dry. Ensure to keep an eye on the kale
as it burns quickly.
Remove from the oven and serve warm or cooled.
63
snacks, dips
and spreads
c h ia ber r y ingredients
jam 300g frozen mixed berries
40g chia seeds
1 tsp vanilla powder
serves 3 Juice of 1 orange
120ml water
chia seeds are rich in omega-3
which contributes to a healthy
brain function. method
Place all the ingredients in a pan on the hob over a low to
medium heat, allow to cook for 25- 30 minutes until all
the liquid has soaked up and a jam like consistency has
formed.
Remove from the heat, allow to cool and place into a jar in
the fridge. Keep for 3-4 days.
64
snacks, dips
and spreads
fla xseed ingredients
c rackers 3 tbsp chia seeds (+9tbsp water to make a chia egg)
1 cup ground flaxseeds
1 tbsp apple cider vinegar
serves 6 6 sun-dried tomatoes (chopped)
3 tbsp of oil from the sun-dried tomato jar
flaxseeds are a source of 2 tsp dried rosemary
method
Preheat the oven to 180°C.
Combine the chia and water in a bowl, whisk well and set
aside in the fridge until the mix firms up (around 5-10
minutes).
In a separate bowl combine the flaxseeds, rosemary, salt
and pepper.
Add the sun-dried tomatoes, oil, apple cider vinegar and
water. Combine until the mix holds.
Press the mix onto a lined baking tray. The mix should be
flat (around 1/2cm thick).
Bake in the oven for 30-35 minutes. Switch the oven off
and leave to cool.
Once cooled snap the mix into individual crackers. Enjoy!
65
snacks, dips
and spreads
h e r by ingredients
co ur get te 3 courgettes (washed and sliced into rounds)
1 tsp olive oil (for sautéing)
h u m mus
1x 400g can chickpeas
3 tbsp tahini
Generous amount of salt
Pepper to taste
serves 6 Juice of 1 lemon
Large bunch of basil
adding vegetables to your Large bunch of coriander
66
snacks, dips
and spreads
m i l ky ingredients
m aca 200ml almond milk (unsweetened)
1 tbsp maca powder
en ergy
1/4 tsp vanilla powder
Pinch of pink Himalayan rock salt
1 tbsp peanut butter
bo ost
20g oats
dr i n k method
Place all the ingredients in a blender and blend until
smooth.
serves 1 Then add the milk to a pan and gently warm through on
the hob.
maca is a powder from the Once heated pour into a mug and serve.
maca root, it’s rich in iron and is
a great source of natural energy.
you could switch this for a
plant-based malt drink instead.
67
snacks, dips
and spreads
r o a sted ingredients
r e d peppe r 4 red peppers
2 tsp (+ 1tbsp) olive oil
di p
1 small clove of garlic
1/4 tsp salt
Pinch of black pepper
2 tbsp tahini
serves 6 1 tsp apple cider vinegar
Pinch of cayenne pepper (optional)
red peppers are super high in
vitamin c
method
Preheat the oven to 180°C.
Slice the peppers in half (leave the seeds in) and drizzle
with the olive oil. Place in the oven for 45 minutes - 1 hour.
Once soft and slightly char-grilled, remove the peppers
from the oven and allow to cool slightly.
Scoop out the stalks and the seeds from the inside of the
peppers.
Add them to the blender or food processor with the olive
oil, garlic, salt, pepper, tahini, apple cider vinegar, olive oil
and cayenne pepper. Blend until smooth.
Pour into a bowl and serve with crudités, almond crackers
or sundried tomato crackers.
68
snacks, dips
and spreads
P ean ut ingredients
But ter O n 2 slices of rye bread
2 tbsp peanut butter
To a st
¼ tsp cinnamon
method
serves 1
Toast the rye bread and top with the peanut butter.
Sprinkle with cinnamon.
69
snacks, dips
and spreads
r o a sted ingredients
c h ic kpeas 2 cans chickpeas – drained and pat dry
2tbsp olive oil
½ tsp salt
serves 6 ½ tsp pepper
1 tsp paprika
these are the perfect snack as 1 tsp cumin
60
snacks, dips
and spreads
spicy ingredients
ca r rot dip 350g peeled and chopped carrots
1 tbsp tahini
Juice of 1/2 lemon
serves 6 1 tsp salt
1 tsp paprika
cooking carrots increases the 1/2 chilli
beta-carotene. bioavailability
refers to the amount of the
method
nutrient which can be absorbed
Steam the carrots until soft.
and utilised.
Place the carrots into a food processor and blitz until
smooth.
Chop the chilli into small chunks and add in to the food
processor along with the tahini, lemon juice, salt, paprika
and cumin.
Blitz until the dip is well combined.
Scrape the dip out of the processor and place into a bowl
to serve, ensure you remove as much of the mix from the
processor as possible.
Enjoy
71
snacks, dips
and spreads
sweet ingredients
po t ato 2 medium sweet potatoes
1 can 400g chickpeas
h u m mus
2 tbsp tahini
1 small garlic clove
Juice of half a lemon
1 tsp salt
serves 6 1/4 tsp cumin
1/2 tsp smoked paprika
sweet potatoes are a source of Pinch of chilli powder (optional)
72
snacks, dips
and spreads
Tu rmer ic ingredients
L a tte 250ml coconut milk
1/2 tsp turmeric powder
Pinch of black pepper
serves 1 1/6 tsp ground ginger
73
bulking nutritional information
breakfast recipes - nutritional information
Calories Fats Protein Carbohydrates Fibre
Beans on toast 483 9 23 71 12
74
snacks - nutritional information
Calories Fats Protein Carbohydrates Fibre
1 apple with 2tbsp almond butter 248 12.8 4.1 26.4 7.7
Soya yoghurt with vegan protein and blueberries 192 4.7 23.3 8.3 4.5
Herby hummus with flaxseed crackers 366 27.5 12.9 9.2 10.1
Soya yoghurt with apricot chia jam 251 4.8 5.3 35.4 18
75
chapter four
you r a -z of
bas i c kitchen
essential
fo o d s
This section has been written to help you get to grips with some plant-based kitchen essentials. Whilst of course you
won’t need to have all of these foods in your cupboards all of the time it’s a nice idea to rotate through the list.
Ensuring that you’re eating a wide range of foods can help keep you motivated, spark your creativity and prevent
boredom. Additionally, food variety helps to support a diverse gut microbiome. Your microbiome refers to the bacteria
which sits in your gut. These bacteria are essential to ensure that you’re digesting food and absorbing nutrients
properly. In addition to having positive benefits on your gut health we know that eating a wide range of foods is also
more likely to generate optimal nutrient profiles. This means that you’ll be gaining a wide range of nutrients and are
less likely to become deficient in specific nutrients.
Almonds
Almonds are a really good source of plant-based protein and fibre to help support your gut health. They’re great for
snacking on or sprinkling into plant-based yoghurt in the morning.
Almond butter
Almond butter is good way to pack in the healthy fats and vitamin E which is vital for skin health. This can be spread
on rye toast for breakfast, stirred into porridge or spread on an apple for an afternoon snack.
Apple (dried)
Apples are a great source of prebiotic fibres. This means they help to feed and maintain good bacteria in the gut. These
are perfect for snacking on as a sweet afternoon pick-me-up.
Apple puree
This is much lower in sugar and energy than many of the other sweeteners. Apple puree can be used to sweeten cakes,
porridges or even just stirred into plant-based yoghurt for breakfast.
Apricots (dried)
Apricots are high in vitamin A, a key vitamin which plays a role in maintaining eye health. They can be used in raw
baking products as a replacement for dates or just for snacking on in the afternoon. Although, as they’re still a source
of concentrated sugar please be aware of your portion size.
Artichoke hearts
These are a source of folate which is vital for red blood cell production. Folate is particularly important for pregnant
women. Artichoke hearts are a useful addition for adding some excitement to a salad.
Black peppercorns
Surprisingly black pepper is a source of calcium. Although with the amounts of black pepper you’re likely to consume
it’s going to have minimal effects. Black pepper is also really useful for flavouring food. The active ingredient piperine
helps to increase the absorption of curcumin (the active ingredient in turmeric).
Brazil nuts
These nuts are rich in selenium which is important for fertility in males. Be aware of portion size when it comes to nuts
though. Aim for around 3-4 Brazil nuts per portion (for snacking).
Brown rice
Brown rice contains fibre and potassium. Potassium is vital for fluid balance in the body. Brown rice is a useful way to
bulk up any meal.
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Buckwheat flour
Buckwheat flour is a really useful cupboard ingredient for anyone who suffers with coeliac disease of gluten
intolerance as it’s naturally gluten free. This flour still provides some esalticity in recipes and is great for using in
pancakes and gluten-free breads.
Butter beans
Butter beans are a great source of plant-based protein and iron which is required to transport oxygen around the body.
Butter beans can be used for adding to a tomato sauce and serving over rye toast or adding to a soup to provide a
more filling meal.
Cacao powder
Cacao powder is a useful way to ensure your chocolate fix. It’s also rich in magnesium which is required in over 300
processes in the body. You can add this to your morning porridge for a more chocolatey start or whizz it up with some
almond milk in the afternoon and heat through. This is a super simple and healthier alternative to hot chocolate.
Cannellini beans
Cannellini beans are rich in B vitamins which are required in metabolism. They’re also really useful in thick creamy
recipes when blended with some plant-based milk. Cannellini beans can often be used interchangeably with butter
beans as they’re both similar in flavour and texture.
Cashew nuts
These are a source of plant-based iron and magnesium which helps with muscle and nerve relaxation. As well as being
handy for snacking, these can also be used to make a base for raw desserts or plant-based ice cream.
Chestnuts
Chestnuts are high in manganese which plays a role in digestion. They make for a delicious snack and are much lower
in fats than regular nuts.
Chilli paste
Chilli’s are high in vitamin C to help support a healthy immune function. Adding chilli paste to your recipes is a useful
way to flavour food.
Chia seeds
These seeds are a great source of plant-based omega-3. They can be added to porridge, made into chia pudding or
even used as an egg replacement (when combined with water and left in the fridge to set) in recipes.
Chickpeas
Chickpeas are rich in choline which is important for generating cell membranes. Chickpeas can be turned into
hummus or simply added to soups and stews for bulking out meals. Chickpeas have also been known to work their
way into plant-based brownie recipes too.
Cinnamon
Cinnamon helps with balancing your blood sugar levels. Add it to your morning porridge or plant-based yoghurt to
help keep your blood sugar stable throughout the morning.
Coconut milk
Coconut milk is a source of calcium which is particularly important on a plant-based diet. Calcium plays a role in
maintaining bone health. Coconut milk can be used for baking or added to soups or curries for a creamy texture.
Cous-cous
Cous-cous is made from wheat and is a source of B-Vitamins which is essential for energy production and metabolism.
Cous-cous can often be used interchangeably with rice.
Edamame beans
These beans are a great source of plant-based protein. They can be bought in their pods and served as a starter or
bought de-skinned and frozen. The frozen varieties can be added to stews, rice dishes or goodness bowls for an extra
protein boost.
Figs (dried)
Figs are high in iron and calcium. These are two nutrients which can be slightly more tricky to obtain enough of on a
plant-based diet. Figs are great for snacking on with almond butter, adding to summer salads or using in raw baking
as an alternative to dates. Although, be aware of portion sizes when it comes to dried fruit as they still contain more
concentrated natural sugars.
Flaxseeds
Flaxseeds are also known as linseeds and they’re high in omega-3 and fibre. Flaxseeds can be used as an egg
replacement (when combined with water and left to set in the fridge) in baking and also added to porridge, yoghurt
and smoothies for a quick fibre fix.
Frozen berries
Berries are rich in antioxidants which help to fight free radicals in the body. They can be made into compote, added to
smoothies, protein shakes or porridge in the morning or enjoyed as an after dinner snack.
Garlic paste
Garlic contains prebiotic fibres which help to feed the beneficial bacteria in the gut. This is a great way to cook with
garlic without having to spend ages chopping and peeling it. It also prevents garlic smelling hands!
Ginger paste
Ginger is high in magnesium and antioxidants to help support your immune system. Using ginger paste is a really easy
way to add ginger to your dishes.
Ginger powder
This form of ginger is easier to add to baking, porridge and smoothies for an extra kick. This is another way to help
reduce waste as ginger powder lasts longer than fresh ginger.
Ground almonds
Almonds are rich in vitamin E which helps to support skin health. Ground almonds are great for using in gluten-free
baking or as a coating for avocado fries, fritters or homemade tofu nuggets.
Hearts of palm
Hearts of palm are a type of vegetable which are most commonly found in tins. They’re particularly high in vitamin B6
which is important for energy metabolism. These are best for snacking on or adding to salads. If you’re new to hearts of
palm you should be aware that they have quite a sharp flavour and may take a while to get used to.
Jackfruit (canned)
Jackfruit is often used as a meat alternative on a plant-based diet. It’s rich in vitamin C to support a healthy immune
function and fibre to support healthy bowel movements. Jackfruit can be marinated in smoked paprika, paprika,
cumin, salt and pepper and baked to simulate pulled pork.
Kimchi
Kimchi is a selection of fermented vegetables. It’s known for its beneficial effects on gut bacteria as it’s a source of
probiotic fibres. This means that it contains beneficial gut bacteria. Kimchi can either be eaten straight from the jar,
added to salads or goodness bowls for an extra gut friendly boost.
Lemons
Lemons are best known for their vitamin C content to help support a healthy immune system. They can be added to
water for a refreshing kick and are equally beneficial in flavouring foods. Adding lemon juice to leafy greens can
increase the amount of iron which can be absorbed from the greens.
Lentils
These are high in prebiotic fibres. The type of fibre which helps to feed the good gut bacteria. Lentils are also a source
of protein and complex carbohydrates. You can use these as a base for a vegan chilli instead of rice.
Limes
Like lemons, limes are also well known for their vitamin C content. They’re also really delicious when used in
plant-based Thai green curries.
Maple syrup
Maple syrup contains a small amount of magnesium. Whilst maple syrup is natural it does still count as an added
sugar and part of your 30g per day recommendations. Maple syrup can be used as an alternative to honey in baking or
to sweeten your porridge in the morning.
Miso paste
Miso is a source of plant-based iron which is needed for overall energy maintenance. Try getting creative with miso
flavours and using it with baked aubergine.
Mixed spice
A combination of spices provides a source of antioxidants. Mixed spice is a really good way to add a more intense
flavour to your bakes or porridge.
Mixed herbs
Whilst you’d only be using these in small amounts, mixed herbs are still a source of manganese and iron. They’re useful
for flavouring food and helping to make plant-based eating that little more exciting.
Mung beans
Mung beans are a source of plant-based protein. They’re delicious for adding to broths to increase your protein intake.
Nutritional yeast
Nutritional yeast is an inactive yeast which is used in plant-based cooking to provide a cheesy like taste. Ensure that
you’re buying the one which is fortified with vitamin B12 as this is a great way to help reduce the risk of deficiency.
Nutritional yeast can be added to breads, ‘cheese’ sauces or as a topped in soup.
Oats
Oats contain a source of fibre known as beta-glucans which have been shown to reduce cholesterol. Aside from
porridge oats can be ground into a flour and used in baking or to coat baked mushrooms as an alternative to breaded
mushrooms. Oats are also a particularly cheap ingredient and are therefore always useful to have in the cupboard.
Oat milk
Oat milk has the lowest carbon emissions out of all plant milks. Ensure that you’re buying brands which are fortified
with key nutrients including: calcium, vitamin D and vitamin B12. Oat milk can be used as a direct alternative to cows
milk. Although, it is much sweeter than some of the other plant-based milks so be aware of that when you’re using it
in savoury dishes.
Olives
Olives are a source of healthy fats and the fat-soluble vitamin, vitamin E. These can be used to make a homemade
tapenade, added to salads or as a pre-dinner appetizer. If you’ve got them in your cupboard then you’ll always have a
snack for guests.
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Olive oil
Olive oil is a source of monounsaturated fatty acids which has been shown to have beneficial effects on heart health.
Olive oil can be used to make sauces, as a dressing or to roast vegetables.
Onions (dried)
Onions are rich in vitamin C which is important for supporting a healthy immune function. Dried onions are a really
useful way to flavour food. They can be added to soups or stir frys for an extra flavour burst.
Onions (frozen)
Chopped frozen onions are useful for reducing the amount of time you spend prepping vegetables.
Quinoa
Quinoa is a complete source of protein this means that it contains all 9 essential amino acids. Quinoa can be used as a
replacement for rice or cous-cous.
Paprika
Paprika is a source of antioxidants and helps to provide a smoky flavour to meals.
Peas
Peas are great for adding to pasta dishes, rice dishes or goodness bowls. They’re high in protein to help support muscle
repair and recovery and to help keep you fuller for longer. They’re also a source of vitamin C to support immune
function.
Peanuts
Peanuts are high in iron, magnesium and vitamin B6 which is needed to energy production. Peanuts can be added to
stir-frys for an extra crunch.
Peanut butter
Peanut butter is rich in healthy fats and is delicious when spread on rye toast or spread on an apple as an afternoon
snack.
Pumpkin puree
Pumpkins are rich in beta carotene which is essential for eye health. Pumpkin puree is a great way for saving on prep
time when you’re making soups.
Pumpkin seeds
These seeds are rich in magnesium to help support muscle and nerve function. They can be used in homemade
granola or added to pumpkin soup as an alternative to croutons.
Raisins
Raisins are a source of plant-based iron. Although, they’re also high in sugar and should be consumed in moderation.
They can be added to porridge as an alternative to a liquid sweetener to provide an extra sweet hit.
Salt
Salt is a source of sodium which is required to help balance fluid levels in the body. Salt is also useful for flavouring
food. Whilst it is essential to overall health ensure that you’re not consuming more than 6g per day.
Sauerkraut
Sauerkraut is a fermented food made from cabbage and is a source of probiotics. Probiotics arebacteria which is
beneficial for the gut. Sauerkraut can be used as a topper to avocado on toast or as an addition to a goodness bowl for
some extra gut-friendly bacteria.
Sesame oil
Sesame oil is another oil which is high in monounsaturated fatty acids. It’s extra delicious when used for making Asian
inspired dishes.
Sesame seeds
Sesame seeds are incredibly high in iron and magnesium. Steamed greens are delicious when topped with toasted
sesame seeds.
Smoked paprika
Much like paprika, smoked paprika is a source of antioxidants to help support a healthy immune function and remove
free-radicals in the body. Smoked paprika is divine when paired with paprika and works particularly well when used to
marinate tofu.
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Soy sauce
Soy sauce is a source of sodium which helps to regulate fluid balance in the body. Soy sauce can be used
inter-changeably with tamari in stir frys, sauces and to flavour vegetables.
Soya milk
Soya milk is the most nutritionally similar to cows milk. It contains calcium and is rich in protein. Ensure that
you’re buying unsweetened varieties which are fortified with extra vitamins and minerals. Soya milk can be used
as a direct alternative for cows milk in recipes such as porridge, baking, sauces and smoothies.
Soya yoghurt
Soya yoghurt is a way of ensuring you’re supporting your gut bacteria. Make sure you buy the brands which are
fortified with added nutrients and contain live cultures. Soya yoghurt can be used to make creamy sauces for
pasta. It’s also useful as a quick breakfast when served with nuts, seeds and berries.
Star anise
Star anise contains antioxidants and vitamin C to help support the immune system. It’s also been found to have
anti-inflammatory properties. Try baking plums with cinnamon and star anise and serving with plant-based
yoghurt or ice cream for dessert.
Seaweed
Seaweed is a source of plant-based iodine. Iodine can be difficult to obtain on a plant-based diet and is essential
for neurological development in babies and thyroid function.
Sunflower seeds
These seeds can be used in homemade granola, baking and homemade breads as well as being a convenient and
on the go snack.
Sweetcorn
Sweetcorn is loaded with insoluble fibre meaning that the fibre is not absorbed in the body. Therefore, do not be
alarmed if the sweetcorn is identifiable when it’s excreted. Try adding sweetcorn to pasta sauces for an extra fibre
boost.
Tamari
Tamari is a gluten free version of soy sauce. It contains sodium which is important for fluid balance in the body.
Tamari can be used to flavour steamed greens, stir frys and in sauces.
Tahini
Tahini is made from ground sesame seeds and is therefore a really good source of iron. Tahini can be made into a
dressing using salt, lemon juice and water. The combination of the lemon juice and the tahini can help increase
the absorption of the plant-based iron. Teas Herbal teas are a beneficial way to help increase overall water
consumption and contribute to adequate hydration status. Try opting for a sweeter herbal tea after your meal to
help curb those sugar cravings. It’s recommended to avoid caffeinated teas in the evening as this can impair your
ability to sleep.
Tofu
Tofu is rich in calcium and is a great source of lean plant-based protein to help keep you fuller for longer. Tofu
can be used as a meat-alternative but is also delicious when scrambled with turmeric, paprika, salt and pepper
and served on rye toast for a filling breakfast or lunch.
Turmeric powder
The active ingredient in turmeric is curcumin which is a potent antioxidant and has been shown to help reduce
inflammation in the body. Turmeric powder can be added to homemade hummus, soups and curries.
Walnuts
Walnuts are a source of plant-based omega-3. Omega-3 is essential for brain function and joint health. Walnuts
can be crushed on top of salads for an extra crunch or consumed as a mid-morning snack to help stabilise blood
sugar levels.
Wasabi paste
Wasabi paste is useful for storing in the cupboard and adding a kick to homemade plant-based sushi. This can
help increase excitement, engagement and motivation for staying on a plant-based diet.
White rice
White rice is a source of simple carbohydrates. This means it is released into the blood stream at a much faster
rate than therefore providing fast releasing energy. Rice is a great option as a pre-workout meal when you’re
looking for a fast releasing source of energy.
Wholegrain wraps Wholegrain wraps are a source of B-vitamins to help with energy production and metabolism.
They’re super useful to keep in the cupboard so you’ve always got an easy lunch base. These can also be toasted
and made into taco shells for plant-based tacos.
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chapter five
to p k i tchen
t i p s a nd h a cks
You may have come across a few kitchen hacks in the past but have never really taken them on board. Well, now’s your
time to do so. These kitchen hacks have been written to help make your plan as easy, simple, clean and stress free as
can be. They’re also a great way to save time, money and reduce waste too.
When it comes to kitchen tips the first thing to get straight is ensuring you’re storing your food correctly. You may be
surprised to learn that your fridge is designed to store specific foods in certain compartments of the fridge in order to
prolong the shelf-life. Storing your food correctly in the fridge can help to reduce the amount of food which goes off
and consequently gets watsed. Here are a few key pointers when it comes to organising your fridge:
Invest in a few glass tupperwear boxes to help keep your meals fresh.
•
Keep your sauces, dressings, water and juices in the door (avoid keeping plant milks in the door as the
• temperature can fluctuate.
Store your plant milks on the top shelf but make sure they’re fully sealed (you want to avoid leakage and
• drippage).
Left-overs should go in a tupperwear on the middle shelf which also makes them easily accessible.
•
Store herbs in glasses containing water to help optimise their shelf life. You can also keep pre-chopped vegetables
• in glasses of water to prevent them from drying out.
Many fridges have specific draws for fruit and vegetables. These draws are designed to suit the humidity
• requirements to optimise the shelf-life of fruits and vegetables so take advantage! If you have a fridge with these
draws then take advantage!
When it comes to meal prep, kitchen hacks really can be your best friend. They make life so much easier and can help
take the pressure off. Below is a list of kitchen hacks which can help to support you through your plant-based plan.
hack 1.
Freeze berries which are about to pass their use-by date. Freezing helps to lock in the nutrients and helps to save on
the food waste. Frozen berries are really useful for throwing into a smoothie, muffin recipes or even just snacking on
when you’re looking for a sweet and refreshing option.
hack 2.
Save your overly ripe bananas. Just before your bananas are going bad peel them and add them to a bag in your
freezer. Adding frozen bananas to smoothies or protein shakes provides a source of fast releasing carbohydrates,
perfect for pre workout. These bananas are also handy for making banana cake as they’re super sweet and moist. You
can either defrost or microwave the bananas before use. Additionally, when you’ve saved up enough bananas you can
add them to a food processor with some almond butter and vanilla extract to turn them into banana ice-cream.
hack 3.
Slice and freeze your lemons and limes. You might have noticed a running theme here… Your freezer can really help
you out in times of need. For this hack try slicing your lemons and limes and then freezing the slices. Next time you’re
enjoying a glass of water you can add your frozen lemons and limes to the water rather than wasting a whole new
lemon.
hack 4.
Save your leftover fresh herbs for stocks, soups and stews. If you have fresh herbs which are about to pass their use-by
date add the herbs to an ice cube tray with water and freeze. Next time you’re making a soup or stew you can add your
herby ice cube to the pan to enhance the flavour.
hack 5.
Don’t waste the vegetable trimmings. When you’re slicing vegetables make sure you keep the ends and you can boil
and simmer them with some herbs and water to make a flavoursome stock. This can also then be frozen and saved for
the next time you make soup.
hack 6.
Save your pennies and reduce your food waste by buying frozen fruits and vegetables. This is especially helpful if you’re
cooking for one and can reduce the amount of produce that you throw away.
hack 7.
Pre-prepare your vegetables. This is a great one for when you’ve got friends coming over for dinner. Chop and season
your vegetables up to 2 days before hand and then store them in a tupperwear in the fridge. This way you can rush in
from work and throw them in the oven to cook. This hack massively saves on prep time and can help make
entertaining that little bit less stressful.
hack 8.
Slice and freeze bread. If you’re only buying food for you it can become tiresome eating the same thing day after day
just to ensure you’re reducing food waste. Try slicing your rye bread and keeping it in the freezer. Pull out one slice as
and when you need it. This way you won’t end up buying weekly bread which you’re likely to throw away.
81
hack 9.
Place a damp cloth under the chopping board. Chopping boards can often move around whilst you’re trying to
prepare your vegetables. Placing a damp kitchen tea towel underneath the chopping board can help it remain stable.
hack 10.
Tap your jars. Have you ever really struggled to get into a jar? Try tapping it on its side on the kitchen counter to help
release some air. This way the top will twist right off.
hack 11.
Look after your potatoes. If you’re preparing dinner and the potatoes have to be peeled first make sure to leave them in
water whilst you prepare the other components of the meal. This helps to keep them white and prevents them from
oxidising which can turn them brown.
hack 12.
Make tomato sauce. Don’t waste tomatoes which look like they’re about to pass their use-by date. How about roasting
them with some oil, salt and pepper and then blending them into a tomato puree. This can then be used as a dipping
sauce, a pasta sauce or added to soups for a more intense flavour.
hack 13.
Speed up the ripening process. If you’ve got a stubborn fruit which won’t seem to ripen then add it to a paper bag. The
reaction from the paper bag helps to speed up the ripening process.
hack 14.
Store your unripe avocados next to your bananas. Much like the paper bag trick the reaction between the two fruits
(yes avocados are a fruit) help to speed up the avocados ripening process.
hack 15.
Prevent your apples turning brown. Apples are renowned for turning brown quickly after you’ve sliced them. However,
squeezing lemon juice over the sliced apples can prevent them going brown.
hack 16.
Keep your avocado stone. If you’re using half an avocado make sure you keep the stone in the half that you’re saving.
This hack can help to prevent the avocado turning brown and keep it fresh for the next time you use it.
hack 17.
Don’t waste the seeds. In order to reduce food waste as much as possible you’ll need to get creative. Next time you’re
roasting a pumpkin or a squash why not scoop out the seeds, remove all the stringy fibres and then toss them in a
bowl with some oil, salt and pepper. Once they’re covered place them on a baking tray and bake in the oven at 180˚C
until they’re nicely golden. These make for delicious crouton replacements in soups.
hack 18.
Hull your strawberries. Rather than fussing around with a knife try hulling your strawberries with a straw. Simply pass
the straw from the base of the strawberry up towards the top to push out the leaves.
hack 19.
Save your sticky ingredients. When you’re baking with molasses you might have noticed that when you’re trying to
measure out the correct amount half of it ends up on the spoon at the bottom of the measuring cup. Instead run the
spoon or measuring cup under boiling water (obviously remember kitchen safety) to prevent the molasses sticking.
hack 20.
Preheat your baking dishes. Preheating your baking dishes can help to speed up the amount of time it takes for the
vegetables to cook as the bottom side is already warm rather than adding them to a completely cold dish.
hack 21.
Prevent your pot from boiling over. Placing a wooden spoon over the top of a saucepan which is on the boil can
prevent it boiling over and creating a big mess over the hob!
hack 22.
Freeze leftover wine for soups. Didn’t quite finish the bottle of wine? Try freezing it in ice cube trays so that you can
add it to soups for a stronger flavour.
hack 23.
Freeze nuts. This may seem like a strange one but freezing nuts can help to maintain their natural oils.
hack 24.
Clean a cast iron pan with salt. Using salt instead of a scrubber can help to preserve the pan.
hack 25.
Garlic hands? No problem why not try rubbing them on a stainless steel pebble or squeezing lemon juice on them to
help neutralise the smell. If you don’t have a pebble you could also try rubbing them on the inside of the sink.
hack 26.
Renew your wooden spoons. After a while wooden spoons can become a little worn. Boiling them in hot water and
leaving them in the heat to dry can help to rejuvenate your wooden spoons.
hack 27.
Clean your wooden boards with lemon and salt. Wooden boards (as pretty as they look) can be a pain for cleaning.
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Although try cleaning them with lemon juice and scrub with salt to help remove foods and scents which can become
absorbed into the wood.
hack 28.
Heat your lemons. Heating lemons in the microwave can help to release more juice from them. This only takes 10
seconds but can have a large impact on the flavour of your meal or water.
hack 29.
Keep your hob area tidy. Storing the wooden spoon in the hole on the handle of the pan can help to prevent a mess
around the hob.
hack 30.
Easily remove a corn husk. Microwave your corn on the cob for 4 minutes. Slice the base of the corn and the husk
should easily slide off. There you have a clean corn ready for slicing and serving. Be sure to use a tea towel when
touching the husk as it will be really hot.
hack 31.
Rejuvenate your champagne. There’s nothing worse than a wasting half a bottle of champagne. Try adding raisins to
the bottle to help spark up the fizz!
hack 32.
Make your potato wedges with an apple slicer. Hate spending time slicing potatoes for wedges? Try using an apple
slicer to chop your potatoes and sweet potatoes into wedges ready for roasting.
hack 33.
Microwave fresh dried herbs. Just missed the use-by date for your herbs? Try placing them in the microwave for 1-2
minutes to revitalise them so they’re fit for use.
hack 34.
Store your nut butter upside down. Oil separation happens naturally with nut butter although storing your jar upside
down can help to prevent a layer of oil sitting on top of the nut butter when you open it.
hack 35.
Speed up your iced coffee. Freezing coffee in ice cube trays is a great way to ensure you’ve always got an iced coffee on
the go. Simply remove the ice coffee cube and add it to a glass with some plant milk for a delicious summer coffee.
hack 36.
Get to know your peppers. The female peppers (identified by 4 feet at the base) are sweeter and therefore more
delicious for eating raw. Whilst the male peppers (identified by 3 feet at the base) are sharper and are therefore better
for cooking.
hack 37.
Preserve your avocados. Brushing the flesh of your avocado with oil or lemon juice can help prevent it from going
brown.
hack 38.
Hack 38. Save the heat. Warm your plates in the oven to help keep the food warm when serving it.
hack 39.
Liven up your grains. Enhance the taste of your grains by cooking them in tea-infused water. Try black tea, earl grey or
chai for a deeper flavour.
hack 40.
Easy peelers. Microwave your butternut squash for 2 minutes to make it easier and softer to peel and chop.
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chapter six
h ow to com p ose
a he al t hy p la te
A healthy balanced plate should compose of a combination of proteins, carbohydrates, healthy fats and sources of fruit
and/or vegetables. Knowing which foods you should consume from each group can often be challenging due to
conflicting media headlines and clashes of messages on social media confusing the nation. However, this next section
can help you to understand exactly what a healthy balanced meal looks like and how to create one which is right for
you.
portion sizes
Understanding portion sizes is the perfect place to start. This knowledge helps you consume the correct amount of
food in order to stay healthy. Throughout this section typical portion sizes and visual guides will be highlighted to help
you to learn to identify healthy portions of specific food groups. Please be aware that these are general guidelines and
may change depending on your goals.
It’s recommended to ensure that your fruit and vegetable consumption is diverse in order to maximise the nutrients
you receive from your food. Your hands are the best way to identify portion sizes without needing scales. It is not
recommended to weigh everything all the time as this can contribute to an obsessive and unhealthy relationship with
food. You should also be aware that the body is pretty clever at regulating it’s energy requirements. The majority of
people don’t eat exactly the same amount of energy every day and without this affecting their weight. This method is a
great way to help you visualise your own portion sizes. Remember your hand might be a different size to your
colleagues’, family members’, postman’s etc…
Fruit
Use your fist for fruit. One serving of fruit should be the size of your fist. For example, on average 12 grapes = one fist
size.
• One heaped tablespoon of dried fruit, for example raisins, sultanas, cranberries (try and limit your dried fruit intake
to maximum of one portion per day)
Vegetables
Use 2 open hands to help guide vegetable or salad servings.
complex carbohydrates
Carbohydrates are vital for energy production and the production of serotonin (also known as the happy hormone).
Complex carbohydrates have shown to protect us against the risk of Heart Disease and Strokes. The high fibre content
and reduced processing results in a lower glycaemic index ( GI). In practise this means that these carbohydrates release
energy more slowly throughout the day. This helps you to feel fuller and more energised for longer. Examples of
complex carbohydrates are porridge oats, rye bread, quinoa and brown rice.
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Your fist is the best way to identify a portion of complex carbohydrates. Although, here are some typical portion sizes
recommended by the British Dietetic Association.
healthy fats
By now you’re likely aware of the role of healthy fats on energy production, hormone production, the ability to absorb
fat soluble vitamins, joint support, heart health and brain function. Healthy fats are essential to a healthy balanced diet
as the body cannot synthesise them itself. Using your thumb is a great way to understand portions size for healthy fats.
Below is another guide to help you understand healthy fats in measures too.
• 1 teaspoon of butter or spread
• 1 teaspoon of oil
• 2 teaspoons of tahini
plant-based proteins
Protein portion sizes and requirements can vary depending on age, gender, weight and activity levels. The Reference
Nutrient Intake (RNI) for protein is 0.75g per kilogram of body weight per day for adults. This is approximately 56g/day
for men and 45g/day for women aged 19-50 years. It’s commonly thought that those who are following a plant-based
diet have said they found it difficult to meet their daily protein intake. However below is a recap of sources of
plant-based proteins and their typical portion size. As you will see it’s very easy to meet your daily protein intake. In
fact, the average adult in the UK exceeds their daily requirement. Please also note that protein requirements may be
greater for those who exercise regularly.
• Nuts and Seeds - typically contain up to 20g of protein per 100g, a typical serving is around 30-40g
• Soya based foods - tofu for example contain 8g of protein per 100g. A typical serving is around 4 heaped
tablespoons= 100g.
The Eatwell Guide guidelines prove an outline of how much of each food group we should be eating to have a
balanced diet.
½ of your plate should be designated to vegetables/salad. 1/3 to ½ should be designated to carbohydrate (including
starchy vegetables) 1/4 should be designated to protein One serving of healthy fats.
Remember vegetables contain carbohydrate: There are two main categories of vegetables, starchy and non-starchy. The
distinction between the two lies in their total content of starch (a type of carbohydrate).
Below is a list of categories of food groups with their relative foods including starchy and non-starchy vegetables.
Foods can fall under a few categories. For example, nuts contain protein and healthy fats, beans contain complex
carbohydrates and protein and most fruits and vegetables are also sources of carbohydrates.
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Complex Carbohydrates Plant Proteins Healthy fats Fruits
Basmati Rice Beans Olive Oil Apple
Black Rice Chickpeas Tahini Apricot
Brown Rice Lentils Nut Butters Banana
Buckwheat Nuts: Extra Virgin Oil Blackberries
Couscous Almonds Coconut oil Blueberries
Oats Brazil Nuts Avocado Cherry
Quinoa Cashews Avocado oil Clementines
Rice Noodles Spelt Pasta Peanuts Olives Cranberries
Sweet potato Walnuts Coconut Currents
Wholegrain bread Nut Butters Dates
Wholegrain pasta Seeds: Grapes
Yams Pumpkin Seeds Kiwi
Chia Seeds Mango
Sesame Seeds Melon
Hemp Seeds Orange
Flaxseeds Pineapple
Sunflower Seeds Raspberries
Tempeh Rhubarb
Tofu Strawberries
Watermelon
Now that you’ve got a bit more of an idea of portion sizes and food groups you might be wondering how you can
become a little more creative. Below are a few tips to inspire you to get creative with your foods.
1. Utilise tinned and frozen fruits and vegetables. As you know by now that these can be just as and if not more
nutritious then some fresh sources of fruits and vegetables. Be aware though when buying tinned fruit make sure
they’re in their natural juices.
2. Incorporate more vegetables into your dish. For example: with plant-based bolognaise you can add peppers,
garlic, onions, tomatoes and more. The main base of the bolognese can be lentils or chickpeas which are great
ways of increasing plant-based protein.
3. Stuff and bake your peppers - add couscous or quinoa as a way of increasing complex carbohydrate and
vegetable intake.
4. Eat a rainbow diet- this helps to increase a variety within your diet along with expanding your taste palate.
6. Steam, microwave, roast or poach rather than boil your fruit and veg, to retain the maximum amount of
nutrients.
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chapter seven
wo rk i ng your
way a round a
s u pe r m a rket
Working your way around a supermarket can sometimes feel a little bit intimidating especially if you’re trying to follow
to a healthy food plan. Where possible try and stick to the same few supermarkets to allow you to learn where your
required staples are. You’re less likely to waste time wondering round the whole shop every time you go to buy food.
This trick can also help you abide by your plan. If you know where the items on your list sit you won’t have to walk
round the whole supermarket with the temptations of other items which can easily stack up the cost of your shopping.
Next, you should try and strategise your shop in the more effective way possible. Ultimately, you’re looking to walk in
and walk out as quickly as possible. Planning your shop begins before you even enter the supermarket. It starts from
when you’re writing your list. Below is an outline for how to write your shopping list.
Bakery and bread: pumpernickel rye bread, wholegrain wraps, wholegrain pitta bread.
Pasta and rice: brown rice, white rice, brown rice pasta, wholegrain pasta
Oils, sauces and condiments: olive oil, sesame oil, tomato sauce, dairy-free pesto, ketchup, jarred olives,
jarred sun-dried tomatoes.
Cereals: oats, All Bran, Weetabix, good quality low sugar granolas.
Dairy Alternatives: soya yoghurt, coconut yoghurt, almond yoghurt, plant milks, dairy-free cheese.
Tinned foods: chopped tomatoes, beans, chickpeas, lentils, vegan soups.
Frozen foods: fruits and vegetables, dairy-free ice cream.
Spreads: peanut butter, almond butter, low-sugar jam, sunflower seed butter.
Snacks: crackers, rice cakes, oat cakes, corn thins, date and nut snack bars
Baking isle: nuts, seeds, dried fruit, ground almonds, baking powder, vanilla extract.
Herbs and spices: dried mixed herbs, rosemary, basil, coriander, paprika, cumin, turmeric, mixed spices,
cinnamon, ginger.
Deli/ additional items: hummus, pre-packaged roasted vegetables, sundried tomatoes, chocolate, tofu.
Fruits and vegetables: fresh fruit and vegetables, fresh herbs, fresh spices e.g. ginger, turmeric root.
Sweets and treats: anything extra that you might want to buy yourself that week. Try and ensure that there’s
only one or two items on here if you’re trying to stick to a healthy balanced diet.
Of course, you shouldn’t go buying everything on this list every week it’s simply here to help you identify which foods
are located in groups in the supermarket and how you should organise your own list.
One of the most popular barriers to healthy eating is that it’s too expensive. Although healthy eating and plant-based
eating really doesn’t have to break the bank. Below is a list of ways to shop savvy, eat well and not spend your whole
monthly budget!
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1. Pay with cash
This may sound really old school as few people carry cash these days but taking out a set amount of money which you
intend to spend can prevent you picking up extra unnecessary items here and there. It can also help you to keep tabs
on your overall finances.
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20. Cook once, eat twice
This is another savvy way to make your food, time and money go further. Cook double the portion for dinner and then
take the second portion to work for lunch the next day. You’ll notice that there is a lot of this strategy in the plan. The
reason for this is to help you reduce food waste and maximise your time effectively.
There you have your top tips for making healthy eating and cooking much more simple and kinder to your bank
account. There’s quite a few here so remember you don’t have to take everything on board all at once. Work your way
through them to find out which ones work best for you.
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chapter eight
h ow to m a ke
h e a l t h ier
ch o i ce s a nd
ad a p t recip es
Plant-based eating is all about getting creative with a whole range of foods you may not be so familiar with. Getting
creative can also help you to enjoy your food more. That’s why trying new recipes and using plant-based alternatives
can help maintain your enjoyment and also your motivation on this plan. More technical recipes are likely to work
better in the way in which they’ve been written. Although, for less technical and more straight forward recipes there
are a few simple swaps you could try. Note, if you’re trying to change a significant number of ingredients in the recipe
then you might be better off to find a specific plant-based or vegan recipe for the same dish. Below are a plant-based
switches which can be made in order to make recipes vegan or plant-based friendly.
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simple easy and healthy top tips for adding protein to
ways to add energy to your your meals
meals • Adding beans and pulses to soups and stews
• Dress your vegetables with olive oil • Adding hummus as a side to your meal or on top of
your salad. The chickpeas and tahini in hummus is a
• Use full fat fat hummus and yoghurts (dairy and or great source of plant-based protein.
non-dairy) Hummus is one of the few low-fat foods
where the fat removed is replaced with water • Use tahini for dressings Tahini is a sesame seed
instead of sugar. Be aware of low-fat yoghurts and paste which is delicious when mixed with lemon,
low-fat drinks. When fat is removed from a product salt and water in order to make a salad dressing or a
something needs to replace the texture and the side sauce for roasted vegetables. Sesame seeds are
flavour. In many cases this comes in the form of a source of protein which is what makes tahini a
sugar so please be aware when you’re buying useful way for adding protein into your diet.
reduced fat items. It’s essential to remember that • Add nuts and seeds to salads and soups
healthy dietary fats are essential in maintaining and
supporting your long-term health. • Top toast with scrambled tofu or mixed seeds.
• Add nut butter to smoothies, stirfrys and consume • Snack on peanut butter with your apple Although
as a snack be aware with portion size of peanut butter. 1
• Increase your protein consumption (see below) normal serving is equal to 15g or 1 tbsp.
• Use roasted chickpeas as a snack or in soups in
• Add avocado to your meals and smoothies
place of croutons.
• Snack on nuts and seeds
Stay hydrated
Alcohol contributes to dehydration which in turn contributes to hangover symptoms. Make sure you’re drinking a glass
of water between drinks to help prevent dehydration and help to reduce the risk of a horrendous hangover!
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eat a protein rich breakfast
The morning after a night of drinking your blood sugar levels are more likely to be all over the place. You need to help
to stabilise them in the morning rather than consuming more sugar which will generate a greater blood sugar
rollercoaster. Starting the day with a protein rich breakfast which contains vegetables to support lost micronutrients
and a source of complex carbohydrates can help to stabilise your blood sugar levels throughout the rest of the day. An
example of a hangover friendly breakfast includes: scrambled tofu on toast with spinach, tomato and mushrooms as a
great way to set you up for the day.
4. Eat mindfully
Often when you’re around others you may be subconsciously trying to match their speed of eating. Eating fast can lead
to impairments in digestion. Try your best to be aware of the speed at which you’re eating. There will be more on
mindful eating later in this chapter.
12. Speak up
Never feel embarrassed to ask the waiter questions about the dish. If they aren’t sure of the answer then politely invite
them to go and check with the chef. Equally, you don’t need to have something just because it’s easier for the
restaurant. Be brave and ask for changes to the dish.
13. Be polite
Asking all these questions and becoming a slightly irritating customer is received much better if you’re polite about it.
Remember you are the one that’s being more difficult so try and make the waiter’s job as easy as possible by treating
them with respect.
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16. Switch your chips
If veggies as your side isn’t going to work for you then try switching your chips to baked or roasted potato or sweet
potato as a healthier plant-based alternative.
mindful eating
This section is very much related to tip 4. and has been designed to help you understand the importance of mindful
eating and how to start practising it in your every-day life.
What is mindful eating and why is it so important? Mindful eating is practising an open-minded awareness of how the
food you eat affects your feelings, mind and soul. This may sound wishy washy to you right now but keep reading to
understand why this practise is so important.
Eating mindfully encourages you to focus on the food in front of you without any distractions. You’re invited to feel very
present whilst eating (this is something that many people are often missing). Phones, papers, laptops and emails,
magazines and TV can all be big distractors which stop you from focussing on your food. When you’re focused you
stimulate the initial phase of digestion which is known as the cephalic phase. During the cephalic phase of digestion
your brain starts to engage with how the food looks and smells. This phase begins before any food has even entered
your mouth. The brain then sends a signal to the mouth and the stomach to start releasing saliva (in the mouth) and
digestive enzymes (in the stomach). These are the fluids which contain the relevant mechanisms to help breakdown
the food. Therefore, once the food starts entering the mouth the body is fully prepared to break it down and utilise it
properly. Although, when you’re not engaging in your food and eating in a very distracted state you’re likely to skip this
key phase of digestion.
When you skip the cephalic phase your body is not physiologically prepared to receive the food. As a result you’re
digestion is more likely to become impaired. This can lead to poor nutrient absorption and therefore increased risk of
nutrient deficiency and impaired gut health (if your food isn’t being broken down properly).
1. Remove distractions
TV, social media, phones, magazines, newspapers etc. all contribute to your brain becoming distracted whilst you’re
eating.
5. Eat slowly
This is a challenge but practise putting your knife and fork down between mouthfuls. Not only will this help you savour
the food more but you’ll be much more likely to eat mindfully in doing so to. This is also a great way to switch off for a
short period of time in the day which can help you to manage your stress levels too.
Remember you haven’t got to nail all of these strategies at once. Mindful eating has to be practised regularly in order
to gain the full benefits. Start with one tip and learn to get comfortable with it before moving on. Making changes may
make you feel uneasy, but this unease is important when you’re trying to implement behaviour change.
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chapter nine
al te rn a t ive
s u pp l i ment s
Before you read this chapter please be aware that supplementation should be very personalised to you. If you have a
medical condition, a known deficiency or are taking any medication (including the contraceptive pill) or supplements
already then please seek professional advice. Taking supplements whilst taking other medications can interfere with
the absorption of your medications. Furthermore, please be aware that it is not recommended to supplement with
higher doses those which are outlined in this section. Supplements are often used with much less care or concern
than medications, yet you should be aware that you can reach toxicity with supplements too. Finally, the quality of
supplements do vary so please do your research before purchasing supplements to ensure the safety and quality of the
supplement you’re purchasing.
As mentioned earlier on in in this guide there are health benefits which are associated with eating a plant-based diet.
However, at the same time you need to be aware of some of the risks of nutrient deficiencies which are associated with
eating a more plant heavy or vegan diet. There are certain nutrients which are predominantly found in animal
products or which have a lower bioavailability when found in plant foods. Bioavailability relates to the amount of the
nutrient which can be absorbed and utilised by the body. In this section you will gain an understanding into how to
ensure you have an adequate nutritional status whilst following a plant-based diet.
As mentioned removing animal sources of foods from your diet can pose risk of deficiency but the most important
factor is ensuring that you’re replacing any high risk nutrients.
vitamin b12
Vitamin B12 is one of the most well-known nutrients which can pose a cause for concern on a plant-based diet.
Vitamin B12 is essential for energy production and metabolism. Low levels of vitamin B12 can lead to anaemia,
exhaustion, fatigue and nerve damage. In order to ensure that you’re obtaining enough B12 in your diet make sure
you’re buying fortified products such as fortified plant milks, some breakfast cereals, yeas extracts (e.g. Marmite) and
yoghurt alternatives.
The recommendations suggest that those who are following a vegan or more plant-based diet should supplement with
this nutrient. The British Dietitian Association recommends consuming around 3µg of B12 through fortified products or
taking a daily supplement of 10µg per day. Although those who have a deficiency or may be concerned about a
deficiency are encouraged to seek personalised professional advice.
omega-3
Omega-3 is the next nutrient which can pose possible cause for concern. Fish and eggs are most well known for their
available omega-3 content. Omega-3 is accessible on a plant-based diet although you should be aware that omega-3
from plant sources are not as bioavailable than those from animal sources. The omega-3 in plant sources is found in
the form of Alpha-Linolenic Acid (ALA). ALA cannot be utilised by the body. It needs to be converted into the active
forms of omega-3 eicosapentanoic Acid (EPA) and docosahexanoic acid (DHA). As a result of the conversion process a
fair amount of the ALA gets lost. Therefore, if you’re following a plant-based diet you may need to consume more ALA
to replace the extra losses. Plant-based sources of omega-3 include: walnuts, flaxseeds, chia seeds, flax oil and hemp
seeds. Additionally, you can also supplement with omega-3 although ensure that you’re buying a vegan friendly
supplement as most omega-3 supplements are derived from fish. Please remember this supplement recommendation
should be discussed with your doctor or health care professional to ensure there are no individual conflicting factors.
iron
Iron is another essential nutrient to be aware of when it comes to eating a plant-based diet. This is particularly
important for females as their requirements are higher due to menstruation. As you likely noticed in the nutrient
dictionary there are many plant derived foods which contain iron. Although much like omega-3 plant derived iron is
not as bioavailable as animal derived iron. Non-haem iron is the type of iron which is found in plant foods (and haem
iron is iron which comes from animal sources). You can increase the absorption of iron by combining it with a source of
vitamin C. For example, adding lemon juice to your greens or adding lemon juice to your tahini dressing.
Supplementation may be recommended in anaemic individuals. It’s not recommended to supplement with iron if
you’re not deficient as some types of iron may cause constipation.
Furthermore there are genetic variants which can also pose risk of iron deficiency so if it runs in your family it’s
definitely worth getting checked out by a doctor. You should also be aware of iron absorption inhibitors. Polyphenols,
phytates and calcium can contribute to blocking iron absorption. One of the simplest tricks is to avoid drinking tea or
coffee with your morning oats as this can inhibit iron absorption (due to the polyphenols). Whilst this is important
avoid driving yourself mad about inhibitors as your body is clever and will do its best to optimise absorption when
nutrient levels are low.
iodine
Iodine is the next crucial nutrient to be cautious of on a plant-based diet. Iodine is essential for maintaining a health
thyroid function. Removing milk and white fish from your diet can cause a significant risk in deficiency. Iodine can be
replaced through plant-based food sources although it is crucial that you are aware of where to get it from. Prunes,
bananas, corn and potatoes do contain some iodine although seaweed is the richest plant-based source. However, as
the iodine content of seaweed varies significantly and can be quite high in some seaweeds, it is recommended not to
consume more than one portion a week as it can pose a risk of iodine toxicity. Acute or mild symptoms can include:
nausea, vomiting, diarrhea and a burning sensation in the mouth. Although more severe iodine toxicity could cause a
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weak pulse, swelling of the airways or cyanosis. Cyanosis is evident when you become slightly blue in colour. Iodine
absorption inhibitors are particularly important when it comes to iodine status. Goitrogens (a natural chemical
component) are one of the most common iron absorption inhibitors. Foods such as Brussel sprouts, cabbage,
cauliflower and broccoli are all sources of goitrogens. Therefore, it is suggested not to consume these foods with
sources of iodine.
calcium
It’s no surprise to hear that calcium deficiency is a risk on a plant-based or vegan diet as you’re removing dairy which is
the most well known source of calcium. You can obtain enough calcium through fortified cereals, plant-based milks,
tofu, lentils and quinoa to name a few. Although you should be aware that there are some components founds
naturally in plants which inhibit the absorption of calcium. These components are known as oxalates and phytates
which are found in foods including: beetroot, green leafy vegetables and beans. Again, it’s interesting to know and
understand about nutrient absorption but avoid getting caught up food combinations (for the sake of your own sanity,
mental wellbeing and relationship with food).
Furthermore, identifying calcium deficiency is challenging. 99% of calcium is stored in the bones with the remaining
1% present in blood. When blood levels drop, calcium is drawn from the bones and used to replace losses in the blood.
It’s for this reason that calcium deficiency is difficult to identify. Blood levels could show up as normal when calcium
stores in the bones are low. If you’ve been following a plant-based diet for a while it might be worth getting a bone
scan just to ensure that you’re supporting all the requirements to maintain optimal bone function. Please note.
Supplementing with calcium unnecessarily can increase the risk of kidney stones and therefore is recommended
unless you have a low calcium status.
zinc
Zinc is important for a healthy immune function, the nervous system and to promote healthy skin, hair and nails. It can
be found in plant-based food although, sources of zinc such as beans, pulses and legumes contain phytic acid. Phytic
acid inhibits the absorption of zinc. However, soaking beans, pulses and legumes for a few hours prior to cooking them
can help to reduce the phytic acid content and therefore optimise the amount of available zinc. There is no need to
supplement with zinc on a plant-based diet.
vitamin d
You might be surprised to learn that vitamin D is not actually a vitamin. The word vitamin comes from the term
‘vital-amine’, meaning the amine cannot be synthesised by the body and must therefore be consumed as part of the
diet. Although Vitamin D is not a nutrient which has to be consumed through the diet. Instead the body can
synthesise its own Vitamin D through UV exposure. As the sun hits the skin it synthesises pre-vitamin D before
converting it into the active and usable form of Vitamin D. Vitamin D is essential for the absorption of calcium. If you
have low levels of vitamin D you may be at risk of calcium deficiency (despite meeting the daily recommendations for
calcium). Sun screen, darker skin tones, clothing and time of year all affect your body’s ability to synthesise vitamin D.
Dietary plant-based sources of vitamin D are rather limited to mushrooms, fortified cereals and fortified plant milks.
Interestingly, you can increase the amount of vitamin D in mushrooms by leaving them on the window sill exposed to
the sun, stalks side up. With regards to supplementation it is recommended that the UK population supplement with
10µg.d whether you’re following a more plant-based or vegan diet or not. Vitamin D3 is the more bioavailable version
of vitamin D. This means more of the nutrient will be absorbed and utilised. Although be aware that most vitamin D3
supplements are derived from animal sources so ensure you’re buying a vegan specific vitamin D3 supplement.
Evidently, there are few nutrients where supplementation is essential on a plant-based or vegan diet. B12 and vitamin
D are the two which are generally encouraged. With regards to the other nutrients, unless you have been diagnosed
with a deficiency or have a cause for concern then you are likely to be able to obtain enough nutrients through the
diet. Although, this is more likely only possible when you plan your meals to ensure adequate nutritional status and
ensure that you’re switching between staple foods on a weekly basis. Furthermore, you should be reminded that if
nutrient deficiencies are a cause for concern for you then you’re advised to seek personalised professional advice. You
should also be aware that everyone is unique. If you’re finding a vegan or more plant-based diet isn’t working for you
then please seek personalised professional advice to discuss an eating pattern which may be more beneficial for you.
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chapter ten
go a l s et t ing
wo rks h eet
Setting goals can be really significant in helping you to stay motivated, inspired and to ensure that your thoughts and
behaviours are streamlined towards one outcome. They can also drive you to be able to visualise your results and
overcome challenges. When you’re goal setting it’s imperative that you ensure your goals are suitable and realistic for
YOU! Your goals may look very different to your neighbours, partners or best friends and they absolutely should be. We
are all capable of achieving such different goals so what’ right for you won’t necessarily be right for someone else. It’s
advised that you take time over this goal setting worksheet, sit down (with a cup of tea – that usually helps) and think
about your goals in detail. This worksheet should help you align yourself with your goals and check that the goals your
setting are right for you. If you have no idea where to start then don’t worry as the next few exercises will help you
create your goals.
Ideally you should be looking to create three main goals: a long-term goal, a mid-term goal and a short-term goal. All
of your goals need to be measurable. You will learn how to do this in Exercise 2.
Long-term goals
In relation to this plan your long-term goal should be what you’re looking to achieve by the time the 12-week plan has
been completed. This could be an aesthetic based goal or a performance-based goal or even something as simple as
developing your culinary skills. Try not to get too hung up on numbers here (e.g. weight) as numbers can be highly
restrictive and if you’re a few points out of your number you’re less likely to acknowledge all your achievements.
Mid-term goals
In relation to this plan these goals can be monthly goals e.g. what you’re looking to achieve by the end of the month.
Again, these can be aesthetically driven, performance-based, they can be attributed to your mental wellbeing and
stress management or your culinary skills.
Short-term goals
These are goals which you can achieve weekly. Think of these as little weekly challenges. You can set these at the
beginning of each month so you always have something to work on. Try not to make these aesthetically driven as it’s
difficult to see such profound results in a week. Now it’s time to think about what you want to achieve. Start by jotting
down a list of words, thoughts, feelings or experiences. Anything that comes to mind. From here you can start to form
an idea as to what you’re looking to get out of this plan. Once you’ve devised a few ideas as to what you’re looking to
gain from following this 12-week plan you can move onto Exercise 2. This will help you to assess whether these
aspirations are right for you at this moment in time.
exercise 1 Jot down a rough idea of your long-term, mid-term and short-term goals
Long-term goal:
Mid-term goal:
Is my goal realistic?
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Am I being kind to myself or is this a pressurising goal?
(Note: putting more pressure on yourself isn’t conducive to attaining optimum health)
Once you have completed Exercise 2. You can move onto exercise two which has been designed to ensure that your
goals are measurable. In this exercise you will start to create a realistic plan for achieving your goals. To do this your
goals must be SMART goals. It is recommended to revert back to exercise two at the beginning of each month to
ensure you’re staying on top of your goals and to create any new short-term goals.
Specific
(e.g. why, what, who, where,
when)
Measurable
(How will you measure your goal?
Increasing your running speed,
number of recipes you feel
confident with, dress size? Avoid
using weight here. Weight
doesn’t always say much as
muscle weighs more than fat).
Attainable
(What will you need to achieve
this? Any extra kitchen essentials,
how much time will you need,
what else do you need to learn in
order to achieve it?)
Realistic/ Relevant
(Why do you want to achieve this?
Have you set a goal that can be
achieved in the given time frame
whilst supporting your physical
and mental health?)
Timed
(Set dates for when you want to
achieve these goals by)
Now that you have your goals set you can go right ahead with the plan. Don’t forget to check back to this section
regularly to ensure that you stay streamlined with your goals and to fill out the rest of the worksheet. Below is a table
which you can fill in weekly to help you stay on track and support yourself.
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Check-In Weekly Struggles (Have Weekly Changes
(What are your thoughts you found anything (Have you noticed any
and feelings for this week) difficult this week?) physical or psychological
changes?)
Week 1.
Week 2.
Week 3.
Week 4.
Week 5.
Week 6.
Week 7.
Week 8.
Week 9.
Week 10.
Week 11.
Week 12.
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Finally, maintaining a 12-week plan can sometimes test your motivation. In order to support you, you can use the
checklist below in times of need.
Motivational checklist
Have you….
Filled out your goal setting worksheet?
Planned your weekly shop?
Reassessed your goals?
Filled out your weekly diary?
Written down 3 positive things you want to gain from this plan?
Filled your freezer with frozen fruit and vegetables?
Stocked your freezer with frozen meals?
Diarised cooking/ meal prep time this week?
Set time aside for you?
(This is really important in order to help maintain positive motivation rather than negative motivation. Positive
motivation has been shown to be more beneficial in making long-term changes than negative motivation).
exercise 4. This is to be completed once you have finished the 12-week plan.
Write down 3 things you have achieved:
Write down 3 habits you want to continue with now that the plan has finished:
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chapter eleven
cl os i n g
co m ment s
(This is to be read once the plan has been completed)
Congratulations! You’ve made it through your 12-week plan. You should be feeling incredibly proud of yourself and
hopefully you’ve noticed many benefits. You may have also experienced some psychological changes which you
weren’t expecting. Go back to your goals worksheet and fill in the last section to remind yourself just how far you’ve
come and what you’ve learnt along the way. This is vital for maintaining motivation now that the plan is over.
Now that you’ve completed the 12-weeks it’s at this point that you could be at risk of heading back to square one. Just
because the plan has finished this isn’t to suggest you should go back to your old habits. The idea is to maintain this
healthy lifestyle which you’ve created for yourself. When left to go it alone you may feel daunted, scared and all round
lost. That’s totally normal and nothing to be too concerned about and remember you can always resort back to the
information in this plan. This certainly isn’t a reason to give it all up. Maintaining a healthy lifestyle is all about balance.
You’ve likely heard this time and time again although it’s important to be clear on exactly what this means.
Balance isn’t about pounding it out in the gym the morning after a heavy night out. It’s about identifying when to do
what’s good for your body and when to do what’s good for your soul. Evidently smashing a workout on a serious
hangover probably isn’t great for either. You’re likely to feel nauseous and dehydrated. ‘Sweating it out’ will only add to
your dehydration. Instead you’d be better off rehydrating with water regularly throughout the day and going for a slow
walk outside. The message here is to really try and listen to your body and think about what your body may NEED
rather than doing what you think you SHOULD do. Equally on other weekends you may decide to skip the night out,
eat a more nutritious meal and hit the gym hard. In order to maintain your goals (both physical and psychological
goals) you need to support both your body and your soul. By focusing purely on your physical goals you’re risking your
mental wellbeing.
Some days you’ll eat more chocolate than you need and others you’ll eat more vegetables than you need. Focus on the
vegetable days 80-90% of the time and the chocolate days 10-20% of the time and you’ll be on your way to #balance.
Disclaimer: This plan has been designed in a healthy and responsible manner to help you gain lean muscle mass. Please be aware though
lean muscle mass occurs at different rates and stages for every individual. It’s very dependent on where you are starting from as to the
results you’ll see. You should also note that there are a variety of factors which play a key role in lean muscle mass including (but not
limited to): history of dieting, history of and current physical activity level, genetic factors and medical or hormonal issues. As a result of
these factors lean muscle mass is not guaranteed and should never be guaranteed from any plan. Note, if you have had a history of or have
a current eating disorder then this plan is not for you and will not help to cure your eating disorder (this is true for both under and over
eating disorders). You are advised to seek professional advice to help with the underlying factors related to the eating disorder or
disordered eating. Furthermore, this plan is not recommended for pregnant women, breast-feeding women, women who are trying to
conceive or anyone with a medical illness. Note, it is your responsibility to use the plan safely.
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