My week on a plate
Fleur East, 30, singer-songwriter and co-founder of W8 Gym
MON 8am
Overnight oats with coconut milk
1pm
Boiled yam, bean stew and veg
4pm
Fruit and nut mix
7pm
Vegan burger, avocado and squash with wild and brown rice
A year ago, after watching the documentary What The Health, I decided to try being vegan for two weeks. I was surprised by how easy I found it and I’ve stuck with it ever since. Thankfully, all my family’s favourite Ghanaian dishes are easy to make vegan.
TUE 8am
Kin Nutrition protein smoothie made with banana and coconut milk
1pm
Beetroot salad
6pm
Stir-fry made with soy mince, sweet potato and chickpeas
A friend of mine who’s a personal trainer was convinced I’d lose muscle mass when I cut out meat and dairy. But my body fat percentage has stayed the same and I gained three kilos of muscle in the first two months, which surprised both of us!
WED 8am
Porridge with fresh fruit, nuts and maple syrup
1pm
Pepperonata pizza from Zizzi
6pm
Two vegan sausages with tomato sauce, cauliflower and butter bean mash
My work schedule’s not very consistent, so I’m not always home for dinner. My go-to restaurant right now is Zizzi – it has an amazing vegan menu. I don’t avoid dessert, but I don’t really have much of a sweet tooth – I prefer a hearty main.
THU 8am
Hash brown, baked beans, mushrooms, avocado, veg frittata and wholemeal toast
1pm
Black bean spaghetti with falafels and tomato sauce
6pm
Lentil and tomato soup
Black bean spaghetti has been my best find for plantbased protein. There’s 25g of protein in every 56g serving – that’s more than the average chicken leg. I’ve never struggled getting a high amount of protein on a plant-based diet.
FRI 8am
Granola with soya yogurt and coconut milk
11am
Rice cakes with peanut butter
1pm
Cauliflower dhal with brown rice
6pm
Vegan burger with steamed veg
I always fill up a two-litre bottle of water first thing in the morning and that’s the minimum I’ll drink each day. It curbs mindless cravings, helps keep my skin clear and gets me through a workout. It’s good for my voice, too.
SAT 9am
Avocado and tomatoes on wholemeal toast
1pm
Avocado and falafel sandwich from Pret
7pm
Lentil ragu with spelt pasta
I travel a lot with work and I used to find it hard to fit in a strenuous workout. So I’m thrilled to have worked on creating W8 Gym, a portable, all-inone training kit. It means I can do a hard workout wherever I go. I use it to do a halfhour HIIT session first thing.
SUN 9am
Protein smoothie
11am
Banana and nuts
1pm
Baguette ‘pizza’ with olives, veg and sundried tomatoes
7pm
Falafel, peanut sauce, spinach and quinoa
I really love cooking, and since I’ve been on a plant-based diet, I’ve cooked even more for my friends and family. It’s become my mission to let everyone know that a vegan diet isn’t restrictive – and that it’s so much more than salad!