Pack in the goodness with Rob Hobson’s nutrient-rich meal plan to take your through the week
SEVEN-DAY MEAL PLAN
THE EXPERT
![](https://d3ry4o1su9a59w.cloudfront.net/private/5a8c10c6d9e84007940000a7/articles/5a8c110fd9e8406e5f000096/662b5ccd7892d9001fdf99d5/662b991aa01d36f6d2bc05dd/1/a-3767017/images/ar-3767017-tf-229370195-1-normal.jpg?Key-Pair-Id=APKAI4N3XFJRYPYGWUVA&Policy=eyJTdGF0ZW1lbnQiOlt7IlJlc291cmNlIjoiaHR0cHM6Ly9kM3J5NG8xc3U5YTU5dy5jbG91ZGZyb250Lm5ldC9wcml2YXRlLzVhOGMxMGM2ZDllODQwMDc5NDAwMDBhNy9hcnRpY2xlcy81YThjMTEwZmQ5ZTg0MDZlNWYwMDAwOTYvNjYyYjVjY2Q3ODkyZDkwMDFmZGY5OWQ1LzY2MmI5OTFhYTAxZDM2ZjZkMmJjMDVkZC8xL2EtMzc2NzAxNy8qIiwiQ29uZGl0aW9uIjp7IkRhdGVMZXNzVGhhbiI6eyJBV1M6RXBvY2hUaW1lIjoxNzE5NDM2ODcwfX19XX0_&Signature=LYXN9o~YM5jOWEgcFiSzbqZY3RoDNfAj0hl7Ph8ntolh2-Yh-lE-lAPgWKFOZvoJWFwNXpbHrbhZFL1KJfe8lUWgGTKr2TTGXKsM4QLXH9CdwvQsGkoOerGaqdCDhdHl6JxQUTciy5JfdIl0Ghz4l61vM2iCFykEF9nhUML5eL0_)
Rob Hobson is a food and nutrition consultant and author of The Detox Kitchen Bible. Follow him on Instagram at: @robhobsonnutritionist
Monday
![](https://d3ry4o1su9a59w.cloudfront.net/private/5a8c10c6d9e84007940000a7/articles/5a8c110fd9e8406e5f000096/662b5ccd7892d9001fdf99d5/662b991aa01d36f6d2bc05dd/1/a-3767017/images/ar-3767017-tf-229370199-1-normal.jpg?Key-Pair-Id=APKAI4N3XFJRYPYGWUVA&Policy=eyJTdGF0ZW1lbnQiOlt7IlJlc291cmNlIjoiaHR0cHM6Ly9kM3J5NG8xc3U5YTU5dy5jbG91ZGZyb250Lm5ldC9wcml2YXRlLzVhOGMxMGM2ZDllODQwMDc5NDAwMDBhNy9hcnRpY2xlcy81YThjMTEwZmQ5ZTg0MDZlNWYwMDAwOTYvNjYyYjVjY2Q3ODkyZDkwMDFmZGY5OWQ1LzY2MmI5OTFhYTAxZDM2ZjZkMmJjMDVkZC8xL2EtMzc2NzAxNy8qIiwiQ29uZGl0aW9uIjp7IkRhdGVMZXNzVGhhbiI6eyJBV1M6RXBvY2hUaW1lIjoxNzE5NDM2ODcwfX19XX0_&Signature=LYXN9o~YM5jOWEgcFiSzbqZY3RoDNfAj0hl7Ph8ntolh2-Yh-lE-lAPgWKFOZvoJWFwNXpbHrbhZFL1KJfe8lUWgGTKr2TTGXKsM4QLXH9CdwvQsGkoOerGaqdCDhdHl6JxQUTciy5JfdIl0Ghz4l61vM2iCFykEF9nhUML5eL0_)
BREAKFAST
Loaded yoghurt bowl
150g (⅔ cup) soya yoghurt topped with 4 walnuts (crushed), orange segments and cinnamon. Plus a 150ml (⅔ cup) glass of juice or smoothie.
LUNCH
Zesty lentil salad
Arrange 80g (½ cup) blanched green beans (cooled), ½ a tin of lentils, ½ a celery stick (finely diced), ¼ of a red onion (thinly sliced), 50g (⅓ cup) roasted red peppers from a jar (sliced), 30g (1 cup) 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, a 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
![](https://d3ry4o1su9a59w.cloudfront.net/private/5a8c10c6d9e84007940000a7/articles/5a8c110fd9e8406e5f000096/662b5ccd7892d9001fdf99d5/662b991aa01d36f6d2bc05dd/1/a-3767017/images/ar-3767017-tf-229370201-1-normal.jpg?Key-Pair-Id=APKAI4N3XFJRYPYGWUVA&Policy=eyJTdGF0ZW1lbnQiOlt7IlJlc291cmNlIjoiaHR0cHM6Ly9kM3J5NG8xc3U5YTU5dy5jbG91ZGZyb250Lm5ldC9wcml2YXRlLzVhOGMxMGM2ZDllODQwMDc5NDAwMDBhNy9hcnRpY2xlcy81YThjMTEwZmQ5ZTg0MDZlNWYwMDAwOTYvNjYyYjVjY2Q3ODkyZDkwMDFmZGY5OWQ1LzY2MmI5OTFhYTAxZDM2ZjZkMmJjMDVkZC8xL2EtMzc2NzAxNy8qIiwiQ29uZGl0aW9uIjp7IkRhdGVMZXNzVGhhbiI6eyJBV1M6RXBvY2hUaW1lIjoxNzE5NDM2ODcwfX19XX0_&Signature=LYXN9o~YM5jOWEgcFiSzbqZY3RoDNfAj0hl7Ph8ntolh2-Yh-lE-lAPgWKFOZvoJWFwNXpbHrbhZFL1KJfe8lUWgGTKr2TTGXKsM4QLXH9CdwvQsGkoOerGaqdCDhdHl6JxQUTciy5JfdIl0Ghz4l61vM2iCFykEF9nhUML5eL0_)
BREAKFAST
Nut butter porridge
Porridge made with 4 tbsp oats and 275ml (generous 1 cup) fortified plant milk. Top with ½ a banana (sliced), 1 tbsp sultanas and 1 tbsp nut butter. Plus a 150ml (⅔ cup) glass of juice or smoothie.
LUNCH
Spelt salad with lemon dressing
Combine 125g (⅔ cup) cooked spelt, 25g (1 cup) baby spinach (chopped), 50g (⅔ cup) red cabbage (finely shredded), ½ a celery stick (finely sliced) and 80g (½ cup) mangetout (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 4. Slice one side of a long red Romano pepper to create a pouch. In a bowl, combine 125g (½ cup) cooked Spanish-style rice (try Merchant Gourmet) with ½ a red chilli (finely diced) and ¼ of a red onion (finely diced). P