Power porridge made with oats and calciumfortified soya milk. Add berries, banana and 2 tbsp ground flaxseeds for omega-3s Fruit juice.
Mixed nuts and seeds; almonds, hazelnuts, walnuts, cashews, sunflower and pumpkin seeds – a nutritional powerhouse of a snack! Fresh fruit
Wholemeal ‘Sub’ sandwich made with ‘chickenstyle’ pieces, vegan mayonnaise, cucumber, tomato and lettuce.
Mixed nuts, seeds and dried fruit.
Shepherd’s Pie with rich onion gravy and broccoli or curly kale. Fruit soya yoghurt.
Smoked tofu with grilled tomatoes on wholemeal toast. Apricot and cashew smoothie packed with calcium and protein.
Flapjack (look for one with walnuts or apricots – or make your own). Fresh fruit.
Homemade pizza, quick and easy if you use a ready-made base.
Chunky Portabella Mushroom Stroganoff with brown rice. Spiced apricots – soak overnight then heat in orange juice with spices.
Wholewheat cereal with soya milk. Add apple and berries. Toast with nut butter and yeast extract for B12 Fruit juice.
Energy Balls will sustain you until your next meal! Fresh fruit.
Chunky Vegetable and Lentil Soup with wholemeal roll filled with salad leaves, tomato slices and omega-3 vinaigrette (olive oil, flax oil, balsamic vinegar, Dijon mustard, garlic).
Flapjack and banana.
Spaghetti Bolognaise. Fruit soya yoghurt.
Scrambled tofu with baked beans on wholemeal toast. Fruit juice.
Hummus and raw vegetable sticks (carrot, celery and cucumber).
Giant Spicy Bean Burger with salad in a wholemeal bap with Coleslaw.
Halva (sesame seed snack packed with calcium).
Thai green curry with brown rice. Baked banana with vanilla yoghurt.
Muesli with soya milk. Add extra fruit and nuts, plus 1tbsp ground flaxseeds. Fruit smoothie.
Wholemeal crispbread with marmite and/or nut butter Fresh fruit.
Wholemeal pitta bread stuffed with Falafel, sliced tomatoes, lettuce, cucumber, olives and tahini (good source of calcium).
Trail mix and fruit.
Hearty Vegetable Hot Pot. Fruit salad.
Vegan sausage sandwich made with a toasted multigrain bagel. Fruit juice.
Flapjack and a banana Fruit smoothie.
Baked sweet potato with veggie chilli and a spoon of plain soya yogurt served with salad and omega-3 vinaigrette. Chocolate Brownie.
A few squares of dark chocolate (good source of iron).
Quick aubergine and tomato curry with brown rice and lime pickle. Soya ice-cream with berry compote.
The Full Monty! A vegan fry up fit for Kings! Fruit juice.
Exotic fresh fruit salad (mango, pineapple, grapes, kiwi and papaya) with pumpkin seeds.
Nut Roast with roast sweet potatoes and parsnips and steamed shredded cabbage or curly kale, carrot and/or peas and gravy. Baked apple stuffed with raisins and cinnamon.
Seaweed peanut crackers (seaweed is a good source of iodine).
Bubble and squeak (use the leftovers from the roast) with vegan sausages, beans and/or pickle. Chocolate Mousse.
Each day includes a total of 2,600 calories (1430-1950 from carbohydrates; 260-390 from protein; 390-780 from fat). Figures are based on The Food and Agriculture Organisation and World Health Organisation’s joint recommendation that 55-75 per cent of total energy comes from carbohydrates, 15-30 per cent from fat and 10-15 per cent from protein.