Pack in the goodness with Rob Hobson’s nutrient-rich meal plan to take your through the week
SEVEN-DAY MEAL PLAN
Monday
BREAKFAST
Loaded yoghurt bowl
150g (5¼oz) soya yoghurt topped with 4 walnuts (crushed), orange segments and cinnamon. Plus a 150ml (5¼fl oz) glass of juice or smoothie.
LUNCH
Zesty lentil salad
Arrange 80g (2¾oz) blanched green beans (cooled), ½ a can of lentils, ½ a celery stick (finely diced), ¼ of a red onion (thinly sliced), 50g (1¾oz) roasted red peppers from a jar (sliced), 30g (1oz) rocket and chopped coriander in a bowl. Squeeze over a little lemon juice. Serve with a dressing of 2 tbsp fortified soya yoghurt, chopped chives and lemon zest.
DINNER
Cauliflower cous cous
Preheat the oven to 200°C/Gas Mark 6. Remove the leaves from ½ a small cauliflower, place the florets in a food processor then blitz to a coarse, crumbly texture. Transfer the cauliflower to a lined baking tray, season with salt and pepper then roast in the oven for about 15 minutes until golden but still tender. Allow the cauliflower cous cous to cool then place in a bowl with 1 tbsp olive oil, ½ a lemon (juiced), 2 tbsp pomegranate seeds, 1 handful of spinach (sliced), 1 tbsp pistachio kernels (chopped) and 1 tbsp each of chopped parsley, mint and coriander. Serve with 2 slices of grilled, spiced tofu.
SNACK
1 small pear (sliced) with 1 tbsp nut butter.
Tuesday
BREAKFAST
Nut butter porridge
Porridge made with 4 tbsp oats and 275ml (9½fl oz) fortified plant milk. Top with ½ a banana (sliced), 1 tbsp sultanas and 1 tbsp nut butter. Plus a 150ml (5¼fl oz) glass of juice or smoothie.
LUNCH
Spelt salad with lemon dressing
Combine 125g (4¼oz) cooked spelt, 25g (¾oz) baby spinach (chopped), 50g (1¾oz) red cabbage (finely shredded), ½ a celery stick (finely sliced) and 80g (2¾oz) mange tout (shredded) in a bowl. Add ½ a lemon (juiced), 1 tsp olive oil and ½ a small garlic clove (crushed) and combine well.
DINNER
Spanish peppers with rice
Preheat the oven to 180°C/Gas Mark 5. Slice 1 side of a long red Romano pepper to create a pouch. In a bowl, combine 125g (4¼oz) cooked Spanish-style rice (try Merchant Gourmet) with ½ a red chilli (finely diced) and ¼ of a red onion (finely diced). Place rice mixture in the pepper. Now combine 1 tsp olive oil with 1 tsp harissa and drizzle over the pepper. Place on a baking sheet and roast for 20 minutes. Once cooked, top
