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Medium Calorie Meal Plan (2050-2225 Kcal Per Day) DAY 1: 2,050 KCAL

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Medium Calorie Meal Plan (2050-2225 Kcal Per Day) DAY 1: 2,050 KCAL VEGANUARY’S MEDIUM CALORIE EACH RECIPE MEAL PLAN SERVES ONE PERSON 2050-2225 KCAL PER DAY Medium Calorie Meal Plan (2050-2225 kcal per day) DAY 1: 2,050 KCAL BREAKFAST NUT AND BERRY SMOOTHIE LUNCH PACKED PITA POCKET DINNER KIDNEY BEAN STEW SNACKS TO ENJOY THROUGHOUT THE DAY • 1 banana and 50g / ½ cup mixed nuts DAY 1 BREAKFAST MEDIUM CALORIE NUT AND BERRY MEAL PLAN (2050-2225 KCAL SMOOTHIE PER DAY) INGREDIENTS METHOD 110g / 1 cup mixed frozen berries 1. Combine all the ingredients and blend until the 2 tbsp ground linseeds frozen berries are broken down or chia seeds 1 banana 250ml / 1 cup unsweetened plant milk 2 tsp peanut butter DAY 1 LUNCH MEDIUM CALORIE PACKED PITA MEAL PLAN (2050-2225 KCAL POCKET PER DAY) INGREDIENTS METHOD 1 wholegrain pita bread 1. Assemble your pita pocket 3 tbsp hummus 2. Have an apple for dessert! ½ tomato 50g / ½ cup salad leaves (rocket, watercress or spinach) ½ bell pepper, sliced 1 tbsp olives 1 apple DAY 1 DINNER MEDIUM CALORIE KIDNEY BEAN MEAL PLAN (2050-2225 KCAL STEW PER DAY) INGREDIENTS METHOD ½ onion, sliced 1. In a pan, sauté the onion in a pan in the olive oil 1 tbsp extra virgin olive oil until it is translucent 1 clove garlic, peeled and sliced 2. Add the garlic, fry whilst stirring for one minute 70g / ½ cup dried kidney beans 3. Add the beans and other vegetables, and stir in soaked overnight, or use 170g the tomato paste canned beans 4. Add enough water to just cover the vegetables ½ bell pepper, sliced and season ½ aubergine, diced 5. Cover, bring to the boil, then reduce the heat and simmer for 15 minutes 75g / ½ cup pumpkin, diced 6. Add the herbs of your choice at the end, and serve 2 tbsp tomato paste with the rice Parsley or chives to taste 50g / ½ cup cooked brown rice Medium Calorie Meal Plan (2050-2225 kcal per day) DAY 2: 2,065 KCAL BREAKFAST A-BIT-OF-EVERYTHING BREAKFAST LUNCH GRAINS AND GREENS (AND REDS AND ORANGES) DINNER LASAGNE WITH SALAD SNACKS TO ENJOY THROUGHOUT THE DAY • 1 banana • 50g / ½ cup mixed nuts DAY 2 BREAKFAST MEDIUM CALORIE A-BIT-OF-EVERY MEAL PLAN (2050-2225 KCAL THING BREAKFAST PER DAY) INGREDIENTS METHOD 1 nectarine 1. Eat the nectarine while you wait for the toast 2 slices wholemeal toast to pop up 2 tsp peanut butter 2. Enjoy the toast with the peanut butter and Marmite 1 tsp Marmite (or other yeast 3. Mix the berries with the yoghurt extract) 125ml / ½ cup unsweetened plant yoghurt 55g / ½ cup mixed berries DAY 2 LUNCH MEDIUM CALORIE GRAINS AND MEAL PLAN GREENS (AND REDS (2050-2225 KCAL AND ORANGES) PER DAY) INGREDIENTS METHOD 180g / 1 cup quinoa 1. Cook the quinoa according to the instructions, then 300g / 2 cups mixed fresh stir in the linseed oil and herbs vegetables, either raw or lightly 2. Serve with the vegetables, and a squeeze of lemon steamed 1 tbsp linseed oil 1 tbsp fresh herbs Squeeze of lemon DAY 2 DINNER: INGREDIENTS MEDIUM CALORIE LASAGNE MEAL PLAN (2050-2225 KCAL WITH SALAD PER DAY) FOR THE TOMATO AND FOR THE BÉCHAMEL SAUCE LENTIL SAUCE 1 tsp extra virgin olive oil ½ onion, peeled and finely diced 1 tbsp wholemeal flour 1 clove garlic, peeled and crushed 125ml unsweetened plant milk ½ celery stick, finely sliced 1 tsp ground nutmeg ½ courgette / zucchini, finely chopped 75g wholemeal lasagne sheets 50g / ¼ cup red split lentils 110g / 1 cup green salad 2 tbsp tomato puree 1 tsp linseed oil ½ tsp dried oregano 1 tbsp fresh parsley, chopped Salt to taste DAY 2 DINNER: METHOD MEDIUM CALORIE LASAGNE MEAL PLAN (2050-2225 KCAL WITH SALAD PER DAY) 1. Preheat the oven to 180ºC or 350ºF 7. Increase the heat and stir constantly to prevent lumps from forming 2. Make the tomato sauce in a pan by sautéing the onion in a little water 8. When it has thickened, remove from the until translucent heat and add the nutmeg. Season to taste 3. Add in the garlic, celery, courgette / 9. Layer a baking dish with half of the lentil zucchini, lentils and dried oregano. Add and tomato sauce enough water to just cover the veg and 10. Cover with lasagne sheets, snapping a pinch of salt, and cook for 15 minutes them to fit if necessary or until the lentils are cooked. (Add a little water if necessary to prevent it 11. Add a layer of the béchamel from sticking) 12. Repeat, finishing with a layer 4. Drain, and stir in the tomato puree of béchamel and parsley 13. Bake for 45 minutes 5. Next, make the béchamel sauce by 14. Serve with a salad, dressed with heating the olive oil and stirring in the flour linseed oil 6. While still on a low to medium heat, stir in the plant milk Medium Calorie Meal Plan (2050-2225 kcal per day) DAY 3: 2,110 KCAL BREAKFAST MIXED BERRY PORRIDGE LUNCH LENTIL AND PASTA SOUP DINNER SPINACH FARINATA SNACKS TO ENJOY THROUGHOUT THE DAY • 2 Ryvita crispbreads or rice cakes • 100g / 1 ¼ cup celery, carrot • 70g / ¾ cup nut and dried and fennel sticks fruit mix DAY 3 BREAKFAST MEDIUM CALORIE MIXED BERRY MEAL PLAN (2050-2225 KCAL PORRIDGE PER DAY) INGREDIENTS METHOD 85g / 1 cup oats 1. Place the oats in a pan with the plant milk 250 ml / 1 cup unsweetened and water, and mix well plant milk 2. Bring to the boil, reduce the heat and simmer ½ cup water gently for 4-5 minutes, stirring occasionally and adding more water if you prefer a wetter consistency 55g / ½ cup mixed berries 3. Remove from the heat and either stir in the seeds ½ banana and fruit or scatter them on the top 2 tsp ground chia seeds DAY 3 LUNCH MEDIUM CALORIE LENTIL AND PASTA MEAL PLAN (2050-2225 KCAL SOUP PER DAY) INGREDIENTS METHOD 100g / ½ cup dried red lentils 1. Combine all the ingredients except the linseed oil 50g / ½ cup (uncooked weight) in a large covered pan wholemeal pasta 2. Bring to the boil, then reduce the heat and simmer 150g / 1½ cup mixed vegetables for 15 minutes such as leek, courgette, celery, 3. Remove from the heat, stir in the linseed oil bell peppers and carrots, finely and season to taste sliced or diced ½ potato, peeled and diced ½ tsp dried oregano 800ml vegetable stock A squirt of tomato puree 2 tsp linseed oil DAY 3 MEDIUM DINNER CALORIE MEAL PLAN SPINACH FARINATA (2050-2225 KCAL PER DAY) INGREDIENTS METHOD 100g / ¾ cup chickpea flour 1. Heat the oven to 175ºC or 350ºF 125ml / ½ cup water 2. Combine the chickpea flour with the water and 1 tsp rosemary, chopped whisk to ensure there are no lumps. Stir in the rosemary and set aside. 100g / 2 cups spinach leaves 3. Oil a baking tray or ovenproof non-stick pan ½ red pepper, finely chopped 4. Cut the vegetables and place them on the tray / 1 tomato, chopped in the bottom of the pan ½ courgette, finely diced 5. Season to taste ½ onion, finely diced 6. Pour the chickpea batter over the mixture, sprinkle the sea salt over the top and cook in the oven for 25 - 30 minutes 7. Let it rest for a few minutes, then cut it into pieces Medium Calorie Meal Plan (2050-2225 kcal per day) DAY 4: 2,163 KCAL BREAKFAST TOFU SCRAMBLE WITH TOAST LUNCH ASPARAGUS RISOTTO DINNER PASTA WITH BROCCOLI SNACKS TO ENJOY THROUGHOUT THE DAY • 20g dark chocolate (at least 75% cacao) • ½ cup pumpkin seeds, either raw or lightly roasted DAY 4 BREAKFAST MEDIUM CALORIE TOFU SCRAMBLE MEAL PLAN (2050-2225 KCAL WITH TOAST PER DAY) INGREDIENTS METHOD 1 tsp rapeseed oil 1. Heat the oil in a non-stick pan, and add the tofu. 240g / 1 cup tofu, drained, dried Stir to cover it in the oil and crumbled 2. Add the spinach leaves, tomato, spring onion, 100g / 2 cups spinach pepper and turmeric, and fry for five minutes, stirring regularly 1 tomato, chopped 3. Add the herbs and season to taste 1 spring onion 4. Serve with the toasted bread ½ yellow pepper, chopped 1 tsp turmeric 2 tbsp chives, chopped 2 tbsp parsley, chopped 2 slices wholemeal toast DAY 4 LUNCH MEDIUM CALORIE ASPARAGUS MEAL PLAN (2050-2225 KCAL RISOTTO PER DAY) INGREDIENTS METHOD 1 tsp extra virgin olive oil 1. Gently sauté the onion and celery in the olive oil 1 onion, finely chopped until the onion is translucent ½ stick celery, finely chopped 2. Stir in the garlic and cook for one more minute, while stirring 1 clove garlic, minced 3. Add the rice and mix well 110g / 1 cup asparagus of which stalks are chopped and spears 4. Add water until the rice and veg are just covered, are whole and a pinch of salt. Cover and bring to the boil, then let simmer. Check that the mixture stays moist by spears, stalks chopped adding more water if it looks like it is drying out, but and spears whole not so much it gets soupy. ½ tsp bouillon powder 5. When there is five minutes left of cooking time or ½ a stock cube before the rice is cooked (check your pack), add the 85g brown rice asparagus and return to the boil, leaving the lid off the 1 tbsp fresh mint, finely sliced pan to allow the remaining water to evaporate 1 tbsp linseed oil 6. After five minutes, remove from the heat, and stir in the mint and linseed oil 7. Season to taste DAY 4 DINNER MEDIUM CALORIE PASTA WITH MEAL PLAN (2050-2225 KCAL BROCCOLI PER DAY) INGREDIENTS METHOD 70g / ¾ cup pasta penne – 1.
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