Vegan and gluten-free? This healthy plan by nutritionist Rob Hobson will help you cook up some tasty meals
SEVEN-DAY MEAL PLAN
Monday
BREAKFAST
Yoghurt bowl
150g (5¼oz) fortified soya yoghurt topped with 1 handful of berries and 1 tbsp of coconut flakes.
LUNCH
Greek salad flatbread
In a bowl, add 2 large tomatoes (chopped), ¼ of a cucumber (peeled, de-seeded and chopped), ¼ of a red onion (thinly sliced), 8 Kalamata olives, ½ tsp dried oregano and 40g (1½oz) vegan feta cheese (try Violife). Dress the salad with 1 tbsp extra virgin olive oil and lemon juice, and season with salt. Toast 1 gluten-free wholemeal flatbread and stuff with the salad.
DINNER
Courgette fritters with salsa
In a small bowl, combine ½ an avocado (chopped), 5 cherry tomatoes (chopped), lime juice and coriander to make a salsa. Grate 1 courgette and squeeze out the excess water before adding to a bowl. Add a pinch of salt, 2 tbsp gluten-free flour, ½ tsp nutritional yeast, ½ tsp baking powder, ½ small garlic clove (crushed) and 1 small spring onion (finely sliced) to the bowl and combine well. Add 1 tbsp of melted coconut oil and mix into a thick batter (you may need to add a little more coconut oil). Heat a pan and add 1 tsp oil then divide the mixture in half and drop into the pan to make fritters. Cook for 3 minutes on each side. Serve with a salad and the salsa.
SNACK
Rice cracker with 1 level tbsp of nut butter.
Tuesday
BREAKFAST
Nut butter on toast with fresh fruit
120g (4¼oz) chopped fruit salad, plus 1 slice of gluten-free wholegrain bread (toasted) spread with nut butter and sliced banana.
LUNCH
Lentil and tofu warm salad
Heat 2 tsp olive oil in a large frying pan and sauté ½ a leek (sliced) until soft. Add 80g (2¾oz) ready marinated tofu, ½ a courgette (diced), 1 tbsp capers, 50g (1¾oz) sugar snap peas and cook for 5 minutes. Take the pan off the heat and add 125g (4½oz) ready-cooked puy lentils, 30g (1oz) rocket and ½ a lemon (juiced) before serving.
DINNER
Bean chilli
Heat 1 tbsp olive oil in a saucepan and add ½ an onion (chopped), frying for 6 minutes to soften and brown. Add ½ a carrot (finely diced), ½ a celery stick (sliced) and ½ a red pepper (finely diced), frying for 5 minutes. Now add 1 garlic clove (crushed), 1 tbsp ginger (grated) and ½ a red chilli (chopped) and cook for another 5 minutes. Add 100g (3½oz) canned pinto beans, 50g (1¾oz) canned black beans, 50g (1¾oz) canned
