Breakfast vegetable omelette. whisk 2 eggs, seasoned with salt and black pepper. Pour into a pan and cook both sides. Place cooked asparagus, mushrooms and tomatoes on half the omelette and fold over other half. garnish with fresh parsley. Lunch hearty vegetable soup. sauté 1 chopped onion and 1 clove garlic. add 400ml water and vegetable stock, chopped cauliflower, courgette and broccoli. add 100g chickpeas and 100g cannellini beans. Dinner grilled cod with green veg and sweet potato wedges. grill 1 cod fillet and serve with peas, sweetheart cabbage and sweet potato wedges.
Breakfast Banana and raspberry smoothie. Blend 1 banana, handful raspberries, 200ml unsweetened almond milk, 1tbsp oats, 1tbsp sunflower seeds, 4 almonds and 1 scoop protein powder (optional). Lunch cold chicken salad. mix rocket, leafy greens, chopped tomatoes, cucumber, peppers, red onion, grated carrot, broccoli florets, radish and chunks of cooked, cold chicken. dress with olive oil, apple cider vinegar, squeeze of lemon and black pepper. Dinner Lamb chop with puréed butter beans and greens. grill 1 lamb chop. cook peas, broccoli and leeks. drizzle with minty butter (sauté some fresh, chopped mint leaves in butter). serve with pureed (or mashed) butter beans.
Breakfast overnight oats with blueberries and walnuts. soak 40g oats in 200ml unsweetened almond milk overnight. serve with handful blueberries and 4 chopped walnuts. Lunch grilled spicy salmon with steamed greens. grill 1 salmon fillet drizzled with chilli oil. serve with steamed broccoli and asparagus. Dinner spicy frittata and salad. sauté chopped onion in olive oil. Pour in 4 whisked eggs and chopped, cooked vegetables (eg, broccoli, asparagus, courgette). season with a pinch of paprika and cayenne pepper or a sprinkle of chilli flakes. cook in pan then grill for 1 minute. serve with a large mixed salad. save half the frittata and salad for lunch next day.
Breakfast smashed avocado on sourdough toast. mash one ripe avocado with chopped spring onions and a squeeze of fresh lime juice. serve on 1 slice sourdough toast. top with sliced tomato and fresh coriander. Lunch spicy frittata. see day 3. Dinner chicken and vegetable casserole. heat up some olive oil in a pan. add chopped onion, carrot and celery. cook until softened. add 2 chicken thighs, tin chopped tomatoes, peppers and 1 chopped garlic clove. Pour in enough water and stock (vegetable or chicken) to cover. season with cumin, thyme, black pepper. cook until chicken is done. save half for lunch next day.
Breakfast Piperade with eggs. sauté 1 chopped onion, 1 red pepper and 1 clove garlic in 5g butter and ½tbsp olive oil. whisk 2 eggs. Pour into the pan with veg and stir to make scrambled eggs. Lunch chicken and vegetable casserole leftover. see day 4. Dinner Prawn stir fry. Pan-fry vegetables (eg, asparagus, broccoli, baby sweetcorn, spring onions, bamboo shoots) in olive or coconut oil. add chopped chillies, ginger, dash of soy sauce and cooked prawns (or tofu). drizzle with fresh lime juice.
Day 6 and 7
repeat any two days