These are guidelines. Meals can be changed around or new recipes added as you like!
The main format is:
Morning = Fruit + Protein/Dairy/Dairy Alternative
Lunch = Veg + Protein
Snack = Low sugar Fruit + Nuts
Dinner = Veg + Protein
ABOUT YOUR MEAL PLANS
EVERY FRIDAY, you'll get a meal plan for the following week. To make your life easier, I would suggest:
- Order online for example through Ocado as they have all the specialty stuff too
- Make (or prepare most) meals the night before so that they can travel with you (in the case of breakfast or lunch)
- Snacks are optional - choose to have them or not depending on how hungry you are. They aren't listed on Sunday as this will be your least active day, but feel free to have some if you need them.
- EAT AS MUCH AS YOU NEED TO, there are no serving restrictions, begin to trust your body to decide how much you should eat
GENERAL RULES
Cook with: coconut oil or sesame oil
Dressing: use olive oil and vinegar only (squeeze of lemon also fine)
To get rid of during Challenge & why:
- Pickeled items: too much salt
- Alcohol: sugars: empty calories
- Refined/added sugar: chocolate, juices that add sugar, yogurts that add sugar, etc.
- Butter, Cream, Salad Dressings: high sugar + salt + fat
- Sodas: any carbonated drink which will usually have sugar added or aspartame
- Cheese: salt + fat
- Dairy in general: preservatives + sweeteners
To limit during meal plan:
- Extra sweet fruits: e.g. mangos and pineapples (you will have a recipe or two with these)
- Dried fruits: because of high sugar content
WEEK 2 MEAL PLAN
Remember you can always mix and match these as you like! If you're cooking for a family or more than two individuals, pay attention to the servings that each recipe yields. We repeat meals on certain days in order to simplify how much cooking/pre/buying you have to do!
MONDAY & WEDNESDAY & FRIDAY
Start day with: One glass of water + squeeze of lemon
BREAKFAST
Option 1: (Vegan) Coconut Yogurt or Greek Yogurt with Paleo Granola + mixed fruit
Option 2: Sweet Potato Pancakes (1 sweet potato + 2 eggs in food processor/blender,) Vegan use a Chia egg
Recipe Extra: Make your own grain-free granola here
Option 3: (Non-vegan) Egg Omelette with cherry tomatoes, spinach and red onion (limit egg yolks to 2 per person)
LUNCH
Option 1: Sweet Potato Hash,
see recipe here + Side of Steamed Kale
Option 2: Eggplant & Tomato Soup,
see recipe here (prepare day before)
AFTERNOON SNACK
Option 1: Carrot Sticks & Cucumber with Hummus
Option 2:
Nakd Bar or similar organic, natural fruit bar
DINNER
Option 1: Courgetti,
follow recipe here but sub pesto with Pasta Sauce (store bought or homemade)
Option 2: Three Bean Vegan Chilli,
see recipe here
TUESDAY & THURSDAY
Start day with: One glass of water + squeeze of lemon
BREAKFAST
Option 1: Vanilla & Honey/Maple Syrup Polenta,
see recipe hereOption 2: Coconut Porridge,
see recipe here Option 3: Pumpkin Tahini porridge,
see recipe here
LUNCH
Option 1: Zucchini/Courgette Fritters,
see recipe here + organic salsa
Option 2: (Vegan) make Fritters above with
chia egg instead
Option 3: Cooked Lentils & Cherry Tomato Salad (+ chopped red onion, coriander, mixed leaf salad + red wine vinegar & olive oil dressing)
AFTERNOON SNACK
Option 1: Chickpeas with chopped cucumber, mint leaves and pomegranate seeds (option to add red wine vinegar and olive oil)
Option 2: Apple + handful of almonds (or raisins if need nut-free)
DINNER
Option 1: Your choice grilled veggies with sweet potato fries, see
how to make them hereOption 2: Cauliflower Risotto,
see recipe here + steamed kale
SATURDAY
Start day with: One glass of water + squeeze of lemon
BREAKFAST
Option 1: Banana pancakes (1 banana + 2 eggs makes about 4 pancakes)
Option 2: (Vegan) Banana pancakes with
chia egg instead (note that you'll need to double the recipe for 2 eggs)
Option 3: (Non-vegan) Scrambled eggs with steamed kale (limit egg yolks to 2 per person)
LUNCH
Quinoa & Chickpea salad with roasted red pepper hummus dressing, see recipe here. -you don't have to roast red pepper if no time)
AFTERNOON SNACK
1 apple + handful of almonds
DINNER
Dal Makhani, see recipe here
SUNDAY
Start day with: One glass of water + squeeze of lemon
BREAKFAST
Option 1: Blackberry Burst smoothie, see recipe here. Option to add 1 scoop plant-based protein powder. You can omit bee pollen and guarana.
Option 2: Creamy Orange & Avocado Smoothie, see recipe here. Option to add 1 scoop plant-based protein powder. Use fresh orange squeezed orange juice not pre-made.
LUNCH
Option 1: Carrot Soup with Basil,
see recipe here sub peanut butter with almond if desired
Option 2: Spinach salad with mixed fruit and choice of legumes (chickpeas, lentils, etc.)
DINNER
Your choice vegan or vegetarian meal! Avoid cheese, bread and white rice.