This healthy meal plan by nutritionist Rob Hobson shows you how to cook vegan meals from scratch
THE EXPERT Rob Hobson is a food and nutrition consultant and author of The Detox Kitchen Bible. Follow him on Instagram at@robhobsonnutritionist
SEVEN-DAY MEAL PLAN
Monday
BREAKFAST
Berry smoothie
Blend ½ a banana, 1 tbsp oats, 1 handful of frozen berries, 1 handful of spinach and 200ml (7fl oz) fortified oat milk to make a creamy smoothie.
LUNCH
Zingy quinoa salad
Add to a bowl 125g (4½oz) ready to eat quinoa, ¼ of a cucumber (diced), ½ an avocado (diced), ½ a small yellow pepper (diced), 1 small handful of frozen peas (thawed), 1 small handful of baby spinach leaves, mint and coriander (chopped). In a small bowl combine 2 tsp light tahini, 2 tsp sweet miso, 2 tsp lemon juice, 2 tsp sesame oil, 1-2 tbsp hot water, 1 tsp grated ginger and whisk well. Dress salad and serve.
DINNER
Thai curry
Make a paste by blitzing 2 spring onions, 1 garlic clove, ½ a lemongrass stalk, 1 lime leaf, ½ a red chilli, 1 tsp soy sauce, a 2cm piece of ginger (peeled) and 2 tsp groundnut oil in a food processor. Place the paste in a saucepan and heat for 2 minutes. Add 200ml (7oz) coconut milk, ½ a 400g (7oz) can of chickpeas, 1 handful of frozen soya beans, ½ a small red pepper (sliced) and 1 small handful of mange tout then cook for 10 minutes until the vegetables are tender (cook less for more crunchy veggies). Serve in a bowl with chopped coriander.
SNACK
1 slice of fruit bread topped with 1 tbsp nut butter (almond, cashew or peanut).
Tuesday
BREAKFAST
Avocado on rye
1 slice of toasted rye bread (drizzled with 2 tsp olive oil) topped with 1 handful of cherry tomatoes (roasted) and ½ an avocado (mashed).
LUNCH
Buddha bowl
Combine 100g (3½oz) cooked spelt, 2 tbsp chickpeas, 25g (¾oz) baby spinach (chopped), 50g (1¾oz) red cabbage (finely shredded), ½ a celery stick (finely sliced) and 100g (3½oz) mange tout (shredded) in a bowl. Add ½ a lemon (juiced), 1 tbsp olive oil and ½ a small garlic clove (crushed).
DINNER
Spiced squash with black rice
Preheat the oven to 180ºC/Gas Mark 4. Place ½ a medium butternut squash (peeled and sliced) on a baking tray with ½ a pack of ready cooked black rice and drizzle with olive oil. Sprinkle over ½ tsp sumac, ½ a lemon (zested) and salt and bake for 30 minutes. While cooking, place ½ a small red onion (finely sliced) in a bowl with ½ a lemon (juiced), ½ tbsp o
