Monday Tuesday Wednesday Thursday Friday Saturday Sunday BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST Power porridge Smoked tofu and Whole wheat Scrambled tofu Muesli made with Veggie sausage The Full Monty! made with organic mushrooms on breakfast (crumble plain tofu soya milk. Add sandwich made Veggie sausages, oats and calcium- wholemeal toast made with soya into a pan with nuts (brazil nuts, with a toasted grilled tomatoes, fortified soya milk. with grilled milk – add apple, finely chopped ) and fruit multigrain bagel. fried mushrooms, Add nuts, tomatoes blueberries and . Season and (banana, apple, baked beans and raisins plus 1tbsp raspberries. Toast add Tabasco to pear), plus 1tbsp Fruit juice baked hash browns ground flaxseeds Apricot and with and taste) with baked ground flaxseeds (see recipe) for omega-3s cashew smoothie – yeast extract beans on packed with wholemeal toast Fruit smoothie (see Fruit juice Fruit juice calcium and Fruit juice recipe) protein (see recipe) Fruit juice SNACK SNACK SNACK SNACK SNACK SNACK SNACK Mixed nuts & Low-fat oat Oat cakes with Low-fat hummus Wholemeal Flapjack and a Exotic fresh fruit seeds; almonds, flapjack (look for mushroom or yeast and raw vegetable crispbread with banana salad (mango, hazelnuts, , one with walnuts paté and cherry sticks (carrot, marmite and/or pineapple, grapes, , sunflower or apricots – or tomatoes celery and cashew nut butter Fruit smoothie plus kiwi and papaya) and pumpkin seeds make your own) cucumber) 1tbsp ground – a nutritional Fresh fruit Fresh fruit flaxseeds powerhouse of a Fresh fruit Fresh fruit snack!

Fresh fruit

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH Wholemeal ‘Sub’ Homemade pizza Chunky vegetable Giant spicy bean Wholemeal pitta Baked sweet potato Easy Nut Roast sandwich made (ready-made base and lentil soup burger with salad bread stuffed with with spicy chilli (see recipe) with with ‘chicken topped with tomato with two in a wholemeal bap falafel, sliced beans and a spoon roast potatoes, style’ soya pieces paste and thinly wholemeal rolls served with a heap tomatoes, lettuce, of plain soya sweet potatoes and or vegetarian sliced onion, filled with salad of crunchy cucumber, olives yogurt served with parsnips and sausage, Plamil courgette, leaves and omega- coleslaw (shredded and tahini (sesame salad leaves steamed shredded mayonnaise, mushroom and 3 vinaigrette (mix carrot and cabbage seed paste – a good dressed with an cabbage or curly cucumber, tomato herbs, sprinkled , flax oil, with raisin, source of calcium) omega-3 kale with gravy. and lettuce with nutritional balsamic vinegar, cashews, pine nuts vinaigrette yeast flakes) Dijon mustard, and Plamil Fruit soya yoghurt Baked apple Fruit soya yoghurt and maple mayonnaise) Fresh fruit salad stuffed with raisins Fresh fruit syrup – keeps in and cinnamon. fridge for 2 weeks) Fresh fruit

Fruit soya yoghurt

SNACK SNACK SNACK SNACK SNACK SNACK SNACK Seaweed Mixed nuts, seeds Cereal bar Flapjack Mixed nuts, seeds Trail mix A few squares of crackers (seaweed and dried fruit and dried fruit dark chocolate – is a good source of (cashew nuts, Fresh fruit Fresh fruit Fresh fruit good source of iron iodine) almonds, hazelnuts, walnuts, Fresh fruit sunflower, pumpkin seeds, raisins and apricots) DINNER DINNER DINNER DINNER DINNER DINNER DINNER Shepherd’s Chunky Portabella Wholemeal pasta Chick Pea Balti Hearty Vegetable Thai green curry Bubble and squeak (Soyapicker’s) Pie Mushroom bake (broccoli, with brown rice Hot Pot made with (stir fried onion, (use the leftovers made with soya Stroganoff made leek, green bean, and lime pickle soya mince, broccoli, green from the roast) mince, mushrooms with , garlic, onion and (see recipe). potatoes, carrots, beans and baby with veggie and red lentils pepper, soya mushroom, borlotti onions, garlic (see corn with ready sausages and topped with a mix ‘cream’ and a or other beans, Serve with Raita recipe) with Quick made sauce e.g. pickle of mashed potato, splash of white steamed and baked dip (soya yoghurt, ‘n’ Easy World Foods Thai sweet potato and wine (see recipe). with pasta in a rich diced cucumber Dumplings (see Green Curry Sauce swede tomato sauce and and mint) and a recipe) and coconut milk) Serve with a heap topped with wholemeal serve with brown Serve with rich of brown rice nutritional yeast chapatti. rice onion gravy (see flakes) recipe) and broccoli or curly kale

CALORIES Daily total of 2,600 calories (1430-1950 from carbohydrates; 260-390 from protein; 390-780 from fat). Figures based on The Food and Agriculture Organisation and World Health Organisation’s joint recommendation that 55-75 per cent of total energy comes from carbohydrates, 15-30 per cent from fat and 10-15 per cent from protein. Joint WHO/FAO expert consultation (2003). Diet, Nutrition and the Prevention of Chronic Diseases (PDF). Geneva: World Health Organization. Pages 55-56. ISBN 92-4-120916-X available online: http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf