MY WEEK ON A PLATE

The Food Medic Hazel Wallace

MON

7am Omelette, smoked salmon and broccoli. Coffee with oat milk

9am Chocolate vegan protein shake

1pm Rye bread with hummus, rocket, cherry tomatoes and beetroot

8pm Five-course vegan tasting menu and 50ml white wine per course

I couldn’t resist an invitation to a vegan supper club today. I love white wine, but usually stop at two glasses and sip water in between.

TUE

7am Millet bread with peanut butter and fruit. Coffee

9.30am Banana and coffee vegan protein shake

1pm Baked eggs with kale, tomatoes, courgette and toast

5pm Yoghurt and berries

7pm Kale, roast veg, feta and chickpea salad. Two squares of dark chocolate

I often eat as soon as I wake up. I train several times a week and do one yoga session. Today was 45 minutes of weights and stretching.

WED

7am Soya yoghurt, fruit, flaxseed and cacao nibs. Coffee with oat milk

2pm Roast veg, brown rice and hummus

5pm Crudités, hummus and vegetable crisps. ½ glass white wine

8pm Chickpea curry with sweet potato. Berries and a mint tea

I have IBS and dairy can give me bloating and cramps, so I try to avoid it. I batchcook meals, so after a long day I can still have a decent dinner.

THU

7am Toast, blueberry jam and peanut butter. Coffee with oat milk

12pm Carrots and hummus

1.30pm Leftover chickpea curry

5pm Homemade chocolate corn cakes

8pm Mushroom pasta. Two squares of dark chocolate and a herbal tea

Corn cakes dipped in melted chocolate help me beat that afternoon slump. I also carry fruit and nuts for a healthy snack on the move.

FRI

7am Scrambled eggs and mushrooms

11am Homemade banana and oat cookies

2pm Feta and beetroot salad. Two squares of dark chocolate

5pm Rice cakes, peanut butter and berries

8pm Tempeh with roast veg. Kombucha

9pm Coconut yoghurt with blueberries

If time’s short, I’ll do 20 minutes of body-weight HIIT. I’ve come to learn that you don’t have to exercise hard six days a week to feel the benefits.

SAT

8am Banana and a coffee

11am Eggs and mushrooms on toasted sourdough

5pm Peach

7pm Tofu, aubergine, noodle salad and kombucha

9pm Coconut macaroons and a herbal tea

I did a weights session before meeting a friend for brunch today – I often eat out at weekends. I like a herbal tea before bed – it puts me in sleep mode.

SUN

8am Yoghurt, fruit and cacao nibs. Coffee with oat milk

12pm Squirrel Sisters snack bar

2pm Carrots, hummus, grapes and berries. Bag of Popchips

6pm Tempeh, noodle salad and broccoli

8pm Two squares of dark chocolate

Every Sunday, I try to schedule in three hours for meal prep so I can get a couple of healthy dinners in the fridge or freezer for the week ahead.