Emily’s Fitness Vegan Meal Plan:

Breakfast ideas:

1. raspberries, soy yoghurt, flax and chia seeds, and granola (four cups of porridge oats, 1 cup
of quartered pecans, ½ cup unsweetened shredded coconut, ¼ cup brown sugar, ¼ cup raw
sunflower seeds, ¼ cup vegetable oil, ¼ cup maple syrup, ½ teaspoon of salt, then bake at
180C until it is lightly golden, allow it to cool, stir, ½ cup dried cranberries, ¼ cup chia seeds)

Calories: with raspberries = 272, without raspberries = 256

2. Shreddies with soy milk and raspberries

Calories: with raspberries = 216t, without raspberries = 200

3. Vegan peanut butter on bread with sliced banana.

Calories: 276

Lunch:

1. Pasta/rice with vegan-friendly sauce and vegetables

Calories: 420
2. Salad with lettuce, rocket, cucumber, avocado, pine nuts, courgetti, butternut squash
spaghetti and some garlic bread.
Calories: 391
3. Tofu, lettuce and vegan mayonnaise sandwich
Calories: 393
4. Humus dipped on pita with 6 carrots sticks
Calories: 254

Dinner:

1. Beans on toast
Calories: 194
2. Baked potato, vegan butter, veg, vegan cheese
Calories: 203
3. Vegan pizza
Calories: 280
4. Quorn chicken and vegetable wraps
Calories: 272
5. Chickpea and humus burgers
Calories: 249
6. Vegetarian sausages and sweetcorn
 Calories: 223
7. Vegetarian lasagne
Calories: 256
8. Aubergine stuffed with scrambled tofu
Calories: 136
9. Rostis with green beans
Calories: 291
10. Noodles, sea weed and tofu in a broth (seasonings)
Calories: 255
11. Vegetables on pastry
Calories: 261
12. Vegan sweet n sour sauce with veg and stir fry
Calories: 276

Puddings:

1. Soy yoghurt
Calories: 46
2. Vegan chocolate bar
Calories: 140
3. Fruit salad with watermelon, apple slices and grapes (M&S)
Calories: 72
4. Apple crumble
Calories: 283
5. Homemade ice lollies
Calories: 50
6. Vegan brownies
Calories: 110
7. Popcorn (blue bag)
Calories: 79

8. Cupcakes – using vegan ingredients

Calories: 150

Sides:

1. Olives
Calories: 20
2. Garlic bread
Calories: 70
3. Chips
Calories: 194
4. Crisps
Calories: 125
5. Vegetables in vegan cream sauce
Calories: 80