Maintain - Thrive Guide

chapter one
i n t r o d uct ion
Welcome to your Maintain and Thrive guide.
You’ve made the first step by purchasing this guide and you’re in for an exciting time. There’s a lot to read here so why not boil the kettle
for a big cup of tea whilst you read through what’s to come.
Whilst you may be tempted to skip straight to the 12-week plan it is recommended to read the introduction first. This guide is saturated
with in-depth information which has been designed to help you to develop a full and thorough knowledge of nutrition to help you achieve
your goals.
Disclaimer: This plan has been designed in a healthy and responsible manner to help you maintain your weight. Please be aware though
maintenance looks different for every individual. It’s very dependent on factors such as: history of dieting, history and current physical
activities, genetic factors and medical or hormonal issues. As a result of these factors weight maintenance is not guaranteed and should
never be guaranteed from any plan. Note, if you have had a history of or have a current eating disorder then this plan is not for you and will
not help to cure your eating disorders (this is true for both under and over eating disorders). You are advised to seek professional advice to
help with the underlying factors related to the eating disorder or disordered eating. Furthermore, this plan is not recommended for
pregnant women, women who are trying to conceive or those with a medical illness. Note, it is your responsibility to use the plan safely.
This guide has been designed as a general guide to help you maintain your weight in a healthy and responsible way. Therefore, you should
use this tool as a guide and not as strict instructions. It’s really important to ensure that you make it work for you! In order to follow a
healthy balanced diet which can provide long-lasting results it’s best to take the ideas presented in this guide and make them fit to your
lifestyle and routines. Trying to follow this to a tee and by the book won’t work for everyone and can prevent this way of eating as
becoming a lifestyle. Taking an all or nothing approach to this information is not conducive to sustaining long-term results.
This guide is bursting with practical tips, nutrition advice, recipes, meal ideas and lifestyle habits which can help you to feel more excited
and motivated about a balanced, healthy eating lifestyle. There is so much information in here, some chapters of which you may find more
applicable to you than others. You’ll notice that there is also a lot of information and advice on eating a plant-based diet although you
absolutely do not need to be plant-based or following a vegan diet to enjoy and utilise this guide. There is no one size fits all and you can
use this plan as you wish. Whether you’re looking to eat more vegetables and increase your fibre intake, replace a few animal based meals
or whether you’re looking to make more of a sustainable and healthy switch towards a plant-based diet the information and recipes in
here can really benefit you.
So without further ado… Let’s get you started….
introduction to your guide and what is plant based nutrition?

When it comes to setting goals it’s really important that you’re clear with yourself exactly why you’re looking to make these changes. Often
goals can be set from external factors or the drive to look or be like someone else. These drivers are not an ideal premise for beginning this
plan. This is the perfect opportunity to ask yourself why you’re setting your goals. This guide has been designed to coach you through your
weight management in a healthy and sustainable manner. When it comes to weight management there’s a common misconception that
it’s all about calories. In reality, this is not the case. As you will discover throughout this guide micronutrients are essential to your overall
health. Food isn’t just about providing you with energy (although it is important for that too), it’s also about supporting hormone
production, managing your brain function, immune system, gut health, bowel movements, muscle contractions, hair growth, skin health…
the list is endless. Therefore, adequate nutrition is key to long-term sustainable weight maintenance. This guide is based around
nourishing whole foods but that isn’t to suggest that if you want a slice of chocolate cake every once in a while you shouldn’t have it. You
absolutely should and remember to enjoy every last bite too. Weight maintenance isn’t about restriction it’s about making choices which
will set you up in the long term. By completely restricting yourself from every slice of cake, every cookie or every bowl of ice cream you’re
more likely to set yourself up to fail as this kind of restriction isn’t conducive to sustaining a healthy lifestyle. Focus on consuming good
quality proteins, healthy fats, complex carbohydrates, fruits and vegetables for 80-90% of the time and you’ll be making positive steps
towards a healthy balanced lifestyle.
Another thing to remember is that everyone’s healthy weight looks different. You should also be mindful that your healthy weight can also
change at various stages of your life. Avoid comparing yourself to those around you or those who you see on Instagram as everyone is so
different.
Weight maintenance is not just a 12-week plan it’s about making new healthier and enjoyable habits which are long lasting as ultimately
you’re trying to maintain your weight for a prolonged period of time. You might have come from a place of weight loss or weight gain
which you’re now trying tto maintain so it’s important that you follow a healthy balanced diet. By following the tips in here and creating
healthier routines for yourself you’re setting yourself up for success.
Preparation is key when it comes to maintenance. As you’ve already discovered this isn’t a guide which you have to follow 100% it’s really
designed for you to take from it what you will. Therefore, whether you’re here for the education, inspiration or just some more guidance
you need to factor in time for preparation. Without factoring in and diarising time each week to go food shopping or to plan which meals
you’re going to make you’ll quickly notice that stress, time limitations, cost and busy demands of life get in the way of you achieving your
goals.
The way you eat is also crucial to achieving your goals. The 21st century has seen a huge rise in bustling. This means everyone is trying to fit
in a million and one tasks each day. As a result, this often leads to eating on-the-go, eating at your desk or eating whilst scrolling through
Instagram. How you eat and taking time out to focus on your food is essential for your overall health and the ability for you to achieve your
goals. There will be more on this later in the guide so stay tuned.
Weight maintenance and achieving your goals doesn’t need to be daunting, intimidating or overwhelming (although it often can seem this
way due to the vast amount of information available on the internet). This plan has been created to support you every step of the way and
through various situations as well. Later on there is a section about how to achieve your goals whilst eating out and maintaining your
social life. Your social life is highly influential on your overall health. Avoid cutting friends out simply because their activities don’t fit with
your goals. You can always encourage them to go for a walk with you or grab a cup of tea to catch up rather than hitting the alcohol hard.
Although more on this later.
Now that you’ve understood more about how to use this plan and taken into account some of the guidelines it’s time to share some
information on plant-based eating. Firstly, you should know that this guide is not designed to encourage you go vegan or to make you feel
guilty for eating animal products. Nutritionally speaking there are some important considerations you should know about when it comes
to following a more vegan or plant-based diet (if that’s your style).
To cover the basics you should know what a plant-based diet is. Essentially, it’s a diet which is based on foods derived largely from plants
e.g. fruits, vegetables, nuts, seeds, legumes, beans, pulses and wholegrains. Eating a plant-based diet looks different for everyone.
Remember, there’s no one size fits all. For some people eating more plant-based simply means focusing on reducing their intake of foods
derived from animals, for some it’s about adopting #meatfreemonday and yet for others they may be heading more towards a vegan diet.
A vegan diet is really where animal products and products derived from animals are excluded from the diet (including: meat, fish, dairy,
eggs, gelatine and honey). You absolutely do not have to label your diet in anyway, you have no one to answer to and you should eat in a
way which makes you feel energised, nourished and happy. It’s best that you don’t question other people’s dietary choices as you probably
wouldn’t want to be questioned on your own. It’s important to recognise that everyone has their own reasons for eating in the way which
they do. So, it works better for everyone just to let them eat in whichever way suits them best.
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In this guide a plant-based whole food basis has been adopted to help make the plan more inclusive for everyone to enjoy. Remember
though you should use it in a way which suits you. If you notice that eating a plant-based diet isn’t working for you then please do add in
some animal based products and seek some professional personalised guidance.
To expand further on the basics, below is a list of examples of food groups which help to make up the basis of a plant-based diet. These
include: tubers, legumes, wholegrains, fruits, vegetables, nuts, seeds and unrefined oils.
Tubers Vegetables
These are plants which grow beneath the soils surface. Sweet Plants which grow in the ground. Lettuce, cauliflower, Brussel
potatoes, potatoes, beetroot, parsnips and carrots are all examples of sprouts, broccoli, courgettes, aubergines, celery, asparagus, peppers
these. and cucumbers are all examples of vegetables.
Legumes Nuts
These are plants which contain seeds in their pods. Chickpeas, lentils, Fruits which are protected by a hard-outer shell which contains an
peanuts, soybeans and peas fall under this category. edible kernel. Almonds, hazelnuts, macadamia nuts, Brazil nuts,
pistachios and walnuts are a few examples.
Wholegrains
Seeds
These are grains which have not been refined. They contain all three
key parts of the grain (the endosperm, the kernel and the bran). These are units of reproduction from flowering plants with the ability
Refined grains are grains which have been processed to leave only to reproduce. Some examples of seeds include: pumpkin seeds,
the bran and the germ. Examples of wholegrains include: barley, sesame seeds, poppy seeds, sunflower seeds and flax seeds (also
millet, spelt, rye, brown rice and oats. referred to as linseeds).
Fruits Unrefined oils

These are plants which grow on trees and contain a seed. Peaches, These are oils which have been processed with the use of little or
berries, bananas, melons, figs, pears, plums, apples and tomatoes are minimal heat. Refined oils have been processed through a high
all examples of fruits. You might be surprised to learn that an temperature or are somtimes bleached or deodorised in order to
avocado and tomatoes technically falls under this category too! extract the most amount of oil possible. Refined oils contain higher
quality healthy fats and a stronger micronutrient profile.
what are the health benefits of a eating a whole food

plant-based diet?
There are many health benefits which have been associated with eating a whole food plant-based diet although you need to be aware that
there may be reasons for these outcomes. Including the idea that an individual who’s coming from a very poor nutrient quality diet is likely
to see improvements whether start eating a whole food plant-based diet or a whole food diet containing some animal products. This plan
has not been devised to demonise those who consume foods derived from animals as there are some health benefits to high quality
animal products too. Although for now we’re focusing on the benefits of eating more of a whole food plant-based diet.
Firstly, eating a whole foods plant based diet encourages the consumption of a wide range of energy dense, nutrient filled foods. A
traditional western diet also referred to as the Western Pattern Diet (WPD) or a Standard American Diet (SAD) is heavily based around a
large consumption of processed meats, fried foods, highly processed foods, high-fat dairy, refined grains and high sugar foods. As you can
imagine moving from a diet based around these highly processed foods to one which is packed with nutrient dense fresh plant-based
produce is likely to have profound health benefits. Although please remember to look at your starting point and whilst there are health
benefits to eating a more plant-based diet. Going 100% vegan on the basis that it’s always healthier is a common misconception.
Remember it’s essential that a plant-based diet is carried out with a lot of care and consideration as there are increased risks of nutrient
deficiencies. Don’t worry though as you’ll learn exactly how to reduce these risks later in the plan. For now, let’s focus on the health
benefits of eating a more plant rich diet.
1. Reduced inflammation
As a plant-based diet is based around plants it tends to be higher in antioxidants, fresh fruits and vegetables which have been shown
to contribute to a reduction in inflammation. Conversely some diets high in processed meats, highly processed dairy products,
refined sugars and refined oils have been shown to stimulate inflammation in the body.Inflammation isn’t by default always a bad
thing (it is essential for repair and recovery). Although chronic inflammation is inflammation which occurs over a prolonged period of
time and is something which should be controlled and reduced in the body.
2. Improved gut health

A plant-based diet also tends to be higher in fibre. Fibre plays a key role in promoting a healthy gut bacteria. In more recent years
science has progressed to start to understand the vital role of the gut on more than just bowel function. The science now spreads to
understanding the role of gut health on mental wellbeing, mood, weight maintenance, hormone production and even sleep.
Ensuring that you’re consuming enough fibre (the recommendations are around 30g per day) is vital to maintaining a healthy gut
bacteria.
The gut is responsible for the absorption of nutrients and therefore if your gut is not functioning optimally this may also increase the
risk of poor nutrient absorption. Poor nutrient absorption may lead to fatigue and lethargy.
3. Improved cardiovascular disease markers

Some research has also shown that eating a more plant heavy diet can help to improve heart health, blood pressure and levels of
low-density lipoprotein cholesterol (also known as the bad cholesterol). These effects may be due to the increase in plant rich foods
higher in antioxidants, fibre and micronutrients or as a result of reducing the highly processed meats and dairy, red meat and refined
sugars.
4. Improved weight maintenance

A plant-based diet is typically higher in fibre and naturally lower energy dense foods. Fibre contributes to increased satiety. In other
words, fibre helps to keep you fuller for longer throughout the day. Therefore, it’s been suggested that a plant-based diet can be
naturally lower in energy (or usable energy) which contributes to improved weight maintenance. It’s important to note here that fibre
contains energy although not all the energy can be utilised and absorbed. Meaning that some of the energy is passed through and
removed via your stools. Please note that this is not the case in all high fibre foods due to different compositions of fibre.
how can I stay engaged with this whole food plant-based

plan?
Hopefully you’re really enjoying learning all of this new information, but you might be concerned about how you’re going to actually put it
into practise. Don’t worry this plan is here to support you through that as well. Creativity is essential when it comes to starting and
maintaining a new way of eating. This guide may be all new to you but equally it’s something which you might be a bit more familiar with
and are just looking for new ideas. You want to ensure that your meals are exciting, vibrant and varied to help you stay engaged and
enthusiastic about eating more plants and nutrient rich foods.
Vibrancy in your food is also crucial in maintaining a wide range of micronutrients and supporting your body’s demands. When looking at
nutrition it’s easy to get caught up with the fats, proteins, carbohydrates and calories of your meals and snacks. Although you shouldn’t
forget about the micronutrients as they’re the oils which keep your cogs turning (note: they’re not actually oils it’s just an analogy).
Furthermore, the phytonutrients , also known as, chemical compounds which are found naturally in plants are vital for optimising and
supporting your health. The word phytonutrients come from ‘phyto’ meaning plant and ‘nutrients’ meaning ‘a substance that provides
nourishment essential for the maintenance of life and for growth’. Phytochemicals are strong antioxidants which help to fight free radicals
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in the body. Here’s a quick science lesson… antioxidants are stable molecules which donate one of their electrons from their outer shell to
the outer shell of a free-radical. Free-radicals are unstable molecules which promote cell damage and cell death. Hopefully you can see
that ensuring you’re consuming a wide range of antioxidants in your diet is vital for optimising your health.
You’ve probably heard of the term ‘eat a rainbow’. It’s not just a clever marketing term it actually has an important role in maintaining
optimal nutrient status. Different colours found naturally in fruits and vegetables are an indicator of individual phytonutrients. Below are
some of the most common examples of phytochemicals, where you can find them in your diet and their role in health.
Anthocyanins Catechins
Anthocyanins are indicated by the deep purple and red colours found in Catechins are most commonly found in large amounts in green
foods. Foods such as blueberries, pomegranates, plums, red grapes and tea and in even larger amounts in matcha. Matcha is a form of
even red wine. Anthocyanins have been shown to have positive effects pure green tea. This phytonutrient is also found in black tea,
on heart health and to promote anti-inflammatory effects in the body. wine, chocolate and some nuts too. These compounds have
been shown to support liver health, heart health and oral
Beta-carotene health. Although it is important to remember that these foods
Beta-carotene is responsible for the orange colour which is found in should be consumed in moderation and excess consumption
foods such as carrots, sweet potatoes, butternut squash, mango and may cause adverse effects. This is particularly true for the
cantaloupe melon. Whilst being a potent antioxidant, beta- carotene is a sources of caffeine and alcohol.
source of vitamin A and is responsible for a key role in eye health.
Lycopene
Lutein Lycopene is the compound in plants which provides the bright
Lutein is most commonly found in green leafy vegetables. Foods such as red colour. Tomatoes, watermelon, papaya, guava and pink
kale, spinach, broccoli, swiss chard, Brussel sprouts and collard greens grapefruit all contain lycopene. Lycopene has been shown to
are rich in lutein. Lutein plays a key role in eye health too. These foods be beneficial in heart health. Some research also suggests that
also contain another phytonutrient called Zeaxanthin. Research has it can play a role in the protection of prostate cancer in men.
suggested that the combination of the Zeaxanthin and the Lutein has
proven beneficial effects on eye health.
how to eat for optimum health?

Eating for optimum health is an important concept. This focuses on you as a whole and not solely just your weight. Before you read all
about a food first approach please be aware that if you feel that any of the content in this plan is triggering for you then please do seek
more personalised advice from a qualified professional.
There are so many products on the market today which are trying to sell you ‘health’. Unless you’re living under a rock you’ve likely heard
about some of the skinny teas, diet pills and quick fit fantasies. It can become incredibly difficult to sieve through those that have
scientifically supported claims and those which don’t. Unfortunately, the legitimate ones are few and far between. Of course, there are
times when supplements are important for health and vitality (something which will be covered later) although for the most part it’s best
that you take a food first approach.
This guide will help you to ensure that you’re checking off as many nutrients as possible. Some nutrients are more difficult to obtain on a
vegan or more plant-based diet but that will be covered later. For now though let’s focus on the food first approach and how you can
what’s the benefit of a food first approach?

Firstly, a food first approach is exactly what it says on the tin. Essentially, it’s where you rely on foods to provide the basis of all your
nutritional needs. Although it’s important to highlight that food can provide so much more than that too. Food has so many other diverse
aspects. Religion, tradition, culture and social factors can also be strong influencers on your perception of and your relationship with food.
Food helps you to connect with people, to show acts of care, love, kindness and compassion. It’s is often also used as a way of celebration
or to help individuals mourn. It’s for these reasons that food is so much more than just macronutrients and micronutrients and as a result
all of these factors are contributing reasons as to why a food first approach is so important in today’s society. Yes, taking supplements can
be beneficial in certain situations although for the most part nutrients can be relatively isolated in supplement form. Nutrients found in
foods are often contained within their relative co-factors. This means that they have all their little men around them to help aid
absorption.
In order to enjoy a food first approach, it’s important to begin by focusing on what you can have rather than those which you’re trying to
reduce or limit. Start by focusing on the foods you can add to your diet to create vibrancy and excitement. A key aim of this plan whilst
reaching your goals is to ensure that the meals are exciting, varied and full of colour. Ensuring variety is a great way to help keep you on a
path to achieving your goals.
environmental benefits of a plant-based diet

You’ve got to grips with some of the health benefits associated with eat a nutrient dense plant rice diet. You might also be interested in
how to ensure that your diet is conducive to looking after your environment. So, if this is something which does interest or concern you
then here are a few tips to start making your diet more environmentally friendly:
1. Consuming less meat and dairy products

It is estimated that red meat contributes to 24% of all greenhouse gasses produced through diet and dairy contributing to 14.3%.
Starting off by making simple switches such as bulking out your bolognaise with lentils and switching cows milk for plant-based milk
is a great way to help reduce such large effects of these food categories on greenhouse gas emissions. It’s important though that your
plant-based milk is fortified with extra nutrients to help reduce the risks of deficiencies.
2. Throw away less food

This guide is a great way to help ensure you’re only buying what you need. Avoid the supermarket traps of ‘buy one get one free’ and
buy one get one half price’. These techniques are designed to drive you to buying more food. Consequently, you’re more likely to
waste a higher proportion of your food. Food prep can also help to reduce the amount of food you waste. Try turning left over
vegetables into soups and bulk cooking and freezing meals to help reduce your impact on food waste.
3. Buy more local produce

There are a number of benefits of buying local produce. Firstly, as the produce has less distance to travel the effect on the
environment is significantly reduced. For example, vegetables bought from your local farmer market (which were grown 10 miles up
the road) have travelled significantly less then vegetables which have been transported over from halfway across the world. Local
produce are in season and therefore they tend to be fresher and more nutrient dense as you’re purchasing them much closer to their
harvesting date compared to when they’ve been on a long journey to get to your supermarket. Eating seasonally also helps you to
support your nutritional requirements at different times of the year. For example, root vegetables are in season in the winter when
you’re potentially more prone to feeling a little low and at risk of poor immune function. These vegetables are a source of complex
carbohydrates which helps to boost your serotonin production. Serotonin is also known as the happy hormone which contributes to
you feeling positive, happy and satisfied. Additionally, these vegetables also tend to be a source of Vitamin A which is essential for the
support of the immune system – vital for the winter period. Finally, local and seasonal produce have a much shorter distance to travel
they also tend to be much cheaper than when you buy produce out of season. Now that’s an all-round win! Another thing to
remember when you’re interacting on social media with other people following this guide is that what’s in season in your country
may not be where they are.
Eating local is also a really lovely way to support local farmers (who let’s face it in today’s society have pretty tough competition).
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how to get started on a plant-based diet
Getting started on a plant-based diet can seem daunting, restrictive and limiting at first glance as you’re likely to focus on all the things
you’re trying to reduce. Instead use this as an exciting period to get in touch with how food makes you feel, your overall health and trying
new ingredients and food combinations. Planning ahead can really help to inspire your journey with this guide and eating a more plant
rich diet.
Here are a few top tips to get you started:
1. Change the way you view vegetables

Vegetables are often viewed as the side accompaniment to a meal and as a result they’re often either skipped or prepared in a dull
manner at the last minute. Why not focus more on using vegetables as the centrepiece of your meal. Ensure that you’re combining
them with a wide range of herbs and spices to really utilise them to their full potential.
2. Opt for the healthy fats

Don’t fear the healthy fats. There are a range of plant-based food sources which are loaded with healthy fats. Nuts, seeds, nut butters
and good quality oils are a great place to start. Fats are vital for brain function, the production of hormones and joint support to
name just a few of their roles. Starting on a plant-based diet can mean that you’re at risk of naturally reducing your intake of healthy
fats. Therefore, make sure that you’re adding olive oil to your salads, peanut butter to your toast and snacking on raw nuts as a way of
ensuring you’re consuming enough healthy fats.
3. Get creative
Creativity is key when it comes to maintaining a plant-based diet. As you’re more limited in your food choices it’s important to
experiment with different dishes and using foods in new ways. This will help maintain your enthusiasm and your enjoyment (don’t
underestimate this – it is vital in maintaining a healthy diet) for plant-based eating.
4. Allow time for experimenting

To begin with some of these recipes might seem a little challenging or new for you. That’s completely normal although in order to
get the most out of this plan it’s recommended that you allow time for meal prep and to get your head around some of the less
familiar ingredients. If the idea of meal prep doesn’t fill you with excitement then why not get your best friend, significant other,
mother, father, brother, sister, auntie, uncle, cousin etc. involved. You’ll enjoy it much more if you’ve got someone to have a laugh
with at the same time. Equally if you’re someone who prefers their own space in the kitchen then how about you put a podcast on
whilst you get cooking.
5. Slowly increase the beans and pulses

Everyone’s at a different starting point and so it’s really important to listen to your body. If you’re starting out from a relatively typical
western diet which might not be so high in fibre then feel free to omit some of the cruciferous vegetables (e.g. cabbage, cauliflower,
green leafy vegetables, Brussel sprouts) and the beans and pulses (e.g. chickpeas and lentils) to begin with. Drastically increasing
your fibre intake when you’re not used to it may lead to an irritated gut which may cause gas and bloating. Please use your initiative
and opt for some of the lower fibre meals to begin with if you’re noticing these symptoms.
Please also note here that if you’re experiencing a significant change and discomfort in your bowel movements then seek more
personalised advise from a professional. As humans we are all unique and therefore it’s really important to assess how different foods
and ways of eating make you feel.
6. Don’t be afraid of the term vegan

Unfortunately, the word vegan often gets a bad rep in the world of meat eaters. Vegan food is commonly thought to be likened to
rabbit food or a bowl of boiled broccoli. Hopefully on this plan you’ll begin to see that eating more vegan and plant-based foods can
be exciting, inviting and absolutely delicious.
common concerns you may have about starting this plan

1. You’ll find it difficult to eat out
Luckily the rise in plant-based and healthy diets means more and more people are consuming nutrient rich food. As a result,
restaurants have really upped their game and many now have a separate vegan or plant-based menu. This means that you should
have a much greater variety of meals to pick from. If this is something which you’re particularly concerned about then why not check
the menu out online or call up and see how they can accommodate. Nowadays there’s so much competition in the restaurant world
that they’ll be happy to accommodate as they’ll want your business! There’s a whole section on eating out later in the plan. You also
never need to feel restricted if you want to enjoy a more animal based product when you’re eating out then by all means enjoy that
too.
2. Fear of lack of knowledge

The fact you’ve already got this plan shows that you have the capacity to remove this concern immediately. This plan has been
carefully put together to provide you with everything you need to know about achieving your goals. You might be concerned about
not getting enough of the right nutrients whilst following this plan? Or worried about not knowing which foods to turn to? Confused
about where to get your protein from? You have absolutely no need to worry as everything you need to know is thoroughly detailed in
this plan.
3. Fear of lack of skills

Following a healthy eating guide doesn’t require a huge amount of culinary skill. Whilst creativity and cooking is important in helping
you stay engaged and excited whilst following this plan the skills required are not particularly challenging. Don’t worry you don’t
need to be a trained chef or experienced cook to be able to follow these recipes!
4. Social pressure
Maybe you’re concerned about what your friends or family might think? It’s important that you know why you want to achieve your
goals or adopt more of a plant-rich diet. Is it for animal welfare? Maybe it’s for environmental reasons? Make sure you can explain to
those around you why you’re doing it. It’s also important for your own piece of mind and in order to maintain your goals. There are so
many healthy options available now that you needn’t be concerned about having not having enough options.
5. Not knowing where to start

Again, fear not that’s why you have this plan. By the end of reading this plan you should feel more confident in knowing where to get
your nutrients from, key staples to keep in your kitchen, you’ll have plenty of meal ideas and you’ll be fully equipped with a wide
range of kitchen hacks and the ability to adjust recipes in order to make them plant-based.
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common myths associated with a plant-based diet
Just in case you are intrigued about a plant-based diet it’s important to dispel some of the common myths often associated with it
now. In order to put your mind at ease and help to make some sense of some of the jargon which you might have been exposed
to; below is a list of common myths and an explanation as to why they needn’t be cause for concern.
1. Plant-based diet causes osteoporosis

It’s common for people to think that because they’re not consuming dairy (or as much dairy) products on a plant-based diet that
they’ll be at risk of calcium deficiency which in turn may impact their bone health. Despite the fact that dairy is the most
commonly known source of calcium there are many plant-based sources too. Tofu, fortified nut milks, oranges, almonds, soybeans
and green leafy vegetables are all great plant-based sources of calcium.
2. You can’t get enough protein on a vegan/ plant-based diet

This is one of the most common myths which is often associated with this way of eating. It’s important to note here that you can
absolutely hit your protein recommendations eating foods derived from plants. You should also be aware of combining sources of
protein to help optimise your amino acid profile (this will be explained in more detail later). Plant sources of protein include: nuts,
seeds, tofu, beans, chickpeas, lentils and wholegrains.
3. Healthy eating and plant-based produce is expensive

This is a common misconception and it really doesn’t have to be this way. If you don’t have access to a local farmers market (where
produce tends to be cheaper) then try buying frozen fruits and vegetables as they’re cheaper and will last longer. This will also
mean you’re less likely to waste produce. Canned beans, chickpeas, lentils etc are very cheap and are great at bulking up a meal.
Foods such as oats and rice is also inexpensive. You can avoid making plant-based eating an extra cost by avoiding expensive
brands. Rather than going for pretty branded almond milk or activated nuts and seeds why not go to the lower-end supermarkets
for their own brand varieties. You’d be surprised to see the range of healthy options at some of the lower-end supermarkets these
days. They’ve really stepped up their game. Avoid being intimidated by the expensive Instagram brands and opt for the own
brands instead. Keep reading though as there’s much more detail on how to eat well on a budget later in the plan.
4. Plant-based diets are not appropriate for pregnant women

Whilst they can be please do seek more personalised advice from a professional if you’re pregnant, breast-feeding or looking to
conceive. This plan is not recommended if you’re pregnant or looking to conceive as we cannot ensure that we know specific
details of your personal situation.
5. You can’t train on a plant-based or vegan diet

You absolutely can train on a plant-based or vegan diet. As long as you’re consuming enough food to support the demands of your
training then you should be absolutely fine. Be aware of your protein sources and protein intake around your training as protein is
essential for muscle repair and recovery. If you are consuming enough food and are still feeling weak or fatigued then please
consider seeking a blood test from your GP to check your nutrient levels.
Hopefully you’re feeling even more settled, confident and excited about this guide now.
It’s important that you try and read through as much as you can so you can really get to
grips on understand the role of nutrition in achieving your goals.
6
chapter two
w h e r e to find
you r v i t a m ins
an d m i nera ls
Adopting a plant-based diet often comes with concerns about how you’re going to ensure you’re consuming all the
vitamins and minerals you need to support the demands of your body and lifestyle. Ensuring adequate nutritional
status is definitely more difficult on a plant-based diet although that isn’t to say it’s not possible. What this means is
that you’ll need to pay closer attention to the food you’re eating and you’ll really need to understand where you’re
getting your nutrients from. Needless to say you’re also likely to get plenty of questions on this when you start
adopting this way of eating. There are some nutrients which are much harder to find on a vegan diet. These will be
discussed in the supplementation section a little later on.
Before moving into understanding vitamins and minerals, there are two key nutrients which are commonly cause for
concern on a plant-based or vegan diet. Protein and Omega-3.
Proteins are made up of a number of building blocks known as amino acids. There are 20 amino acids which are
broken down into three categories. Essential, conditionally essential and non-essential. Proteins are really important in
growth and repair, supporting biochemical interactions, balancing fluids, maintaining structure for skin, hair and nails,
sending chemical messages around the body, supporting immune health and transferring and storing nutrients
around the body are just a few of their important roles.
Essential amino acids means that they cannot be synthesised in the body and must be consumed through the diet.
There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine,
tryptophan, and valine. Sources of these include: quinoa, black beans, nuts and seeds. Conditionally essential amino
acids mean that the body can usually synthesise these. Although in times of illness, stress or pregnancy the dietary
requirements for these may increase. There are 8 of these: arginine, cysteine, glutamine, tyrosine, glycine, ornithine,
proline, and serine. Dietary sources of these include: buckwheat, soy products, quinoa and tofu.
Non-essential amino acids mean that the body can synthesise these in the amounts needed and there is no extra need
to intake them through the diet. There are 4 of these: alanine, asparagine, aspartic acid, and glutamic acid.
Eating a varied plant-based diet should ensure that you’re obtaining enough of a range of the essential amino acids.
This is another reason why food variety is essential when eating a plant-based or vegan diet.
Protein deficiency can often show up via excess hunger, fatigue, low mood and fluid retention.
Omega-3 is another nutrient which is really important. Key roles of omega-3 include: supporting heart health, reducing
inflammation, supporting brain health and the production of hormones to name a few roles. Omega-3 cannot be
synthesised in the body and is therefore a crucial dietary component. As the plant source of omega-3 (ALA) is inactive
it needs to be converted into the active forms (EPA and DHA) although a lot of the omega-3 is lost in the process.
Therefore, increasing your intake is recommended on a plant-based diet. You may also wish to consider
supplementing. Although this will be covered in more detail later. Symptoms of omega-3 deficiency include: joint
problems, poor sleep, dry skin and difficulty concentrating.
Plant-sources of omega-3 include: chia seeds, flaxseeds, hemp seeds and walnuts.
what about the vitamins and minerals?

In order to fully understand everything you need to know about vitamins and minerals it’s important you know what
they are.
Vitamins are defined as ‘a group of organic compounds which are essential for normal growth and nutrition and are
required in small quantities in the diet’. This essentially means that they’re compounds found in foods which are
fundamental for maintaining overall health. You might be interested to know that the word vitamin comes from the
term ‘vital-amine’ meaning the amines are vital through the diet as they cannot be synthesised in the body. Vitamins
include: Vitamin A, B, C, D, E, K. Vitamins A, D, E and K are all fat-soluble. This means that they can be stored in the
body and required dietary fats for absorption. Vitamins B and C are water soluble. Water soluble vitamins cannot be
stored in the body. Therefore it is important that vitamins B and C are delivered daily. Whilst we should try and ensure
regular intakes of the fat soluble vitamins as they can be stored it’s not as essential that they are all consumed in
adequate amounts daily.
Minerals are defined as ‘inorganic substances needed by the human body for good health’. Minerals are required in
much smaller amounts than vitamins. Minerals include: calcium, iron, magnesium, potassium, selenium, zinc, iodine
and phosphorus to name a few.
In order to know why certain nutrients are important you might be interested to know their functions in the body.
Below is a ‘nutrient dictionary’. This can help you to understand why certain nutrients are so important and where you
can get them from on a plant-based diet. The symptoms of deficiencies have also been associated with the nutrients
to help you understand and spot signs of potential deficiencies should they arise. Remember to revert back to this at
any time.
7
Vitamins
Vitamin A
Vitamin A is a vital micronutrient which plays a key role in optimal vision, immune function, reproduction and cell
communication. It’s also an antioxidant and is found in a variety of forms. A few examples, and those you may be
familiar with are carotenoids and beta-carotene. Beta-carotene is the plant compound which provides many fruits and
vegetables with their rich orange colour e.g. carrots, sweet potato and butternut squash.
Antioxidants remove free radicals from your cells, preventing cell damage and reinforcing the immune system.
Plant sources of vitamin A include: sweet potato, pumpkin, oranges, carrots, red peppers and kale. In order to increase
the absorption of vitamin A it’s recommended to consume it with a source of healthy fats. An example of this would be
carrots roasted in olive oil or snacking on them with hummus. You might also be interested to hear that cooking
sources of carotene (e.g vegetables which are orange in colour) can increase the availability of carotene. I.e. how much
of the nutrient can be absorbed and utilised by the body.
Vitamin A deficiency is rather uncommon in the UK although one of the most profound symptoms includes night
blindness.
B Vitamins
B vitamins is an umbrella term for a collection of vitamins. All the B vitamins are water soluble which means they can’t
be stored in the body and are therefore required daily in order to prevent deficiency.
B1 - Thiamine
Thiamine is required for energy and metabolism. Thiamine is particularly important in the role of carbohydrate
metabolism, the production of DNA and muscle action. Plant sources of thiamine include: wholegrains, oats, oranges
nuts and spinach.
Thiamine deficiency can be caused by excessive alcohol intakes and can lead to a syndrome called Dry Beri Beri.
Symptoms of this include: weakness, stiffness and muscle cramps. If Beri Beri becomes severe it may result in muscle
pain and the inability to move comfortably.
B2 - Riboflavin
Similarly to Thiamine, Riboflavin is required in order to help extract energy from food during metabolism.
Riboflavin deficiency can present itself around the mouth. Chapped lips, cracking corners of the mouth, an inflamed
tongue and a sore throat are all symptoms of riboflavin deficiency.
Plant sources of riboflavin include: Buckwheat, soy products, legumes, spinach, artichokes, nuts and seeds.
B3- Niacin
Technically Niacin can be produced in the body via an amino acid known as tryptophan. Therefore this means that it is
not exactly essential. However, the rate at which Niacin can be produced is dependent on tryptophan within the body.
Tryptophan is an amino acid which is found in protein sources such as tofu, oats, soya products (e.g. soya milk) and
nuts. Niacin is another important component of the metabolism process.
A deficiency of niacin and tryptophan can cause a syndrome known as Pellagra. Pellagra is a disease which causes
severe dermatitis and skin lesions.
Plant sources of Niacin include: nuts, brown rice, whole wheat and avocado.
B5 – Pantothenic Acid
Pantothenic acid is another important nutrient in metabolism (particularly for carbohydrate and fat metabolism). By
now you’ve probably noticed a running theme with the B-vitamins…They’re important in ensuring healthy metabolism.
Deficiency of Vitamin B5 is uncommon but can often show up in the form of low mood, low energy, insomnia and
vomiting.
Plant sourced of pantothenic acid include sweet potatoes, sunflower seeds, avocados and lentils.
B6 - Pyridoxine
Pyridoxine is required in order to convert tryptophan (an amino acid) into the happy hormone (aka serotonin) and then
into vitamin B3 Niacin. As mentioned above tryptophan converts into niacin however, pyridoxine is required in order
for this process to happen. Hopefully you’re starting to get a picture to see how all the nutrients are so interlinked.
Pyridoxine also plays a role in the production of haemoglobin. Haemoglobin carries oxygen around the body via the
blood.
Plant sources of pyridoxine include: bananas, spinach, chestnuts, figs, and nuts.
B7 - Biotin
Biotin was formerly known as vitamin H and is one of the less known B-vitamins. Although it is also important for
energy metabolism.
Deficiency signs of biotin include: hair loss and a red rash which appears on the face.
Plant sources of biotin include: nuts (mainly almonds), seeds, avocados and sweet potatoes.
B9 - Folate
Folate is the dietary form of B9. Although when foods are fortified with B9, the supplement is known as folic acid.
Folate is really important for red blood cell production and the production of DNA. Pregnant women and women who
are looking to conceive should ensure they’re consuming enough folate.
Deficiency of folate can cause birth defects in the offspring which is why adequate nutrient status is particularly
important in pregnant women.
Plant sources of folic acid include a variety of fruits and vegetables, flaxseeds and buckwheat.
B12 - Colabamin
Colabamin is required for cell division and blood cell formation. Colabamin deficiency may show signs of anaemia.
Although deficiency is not always shown as sometimes these symptoms can be masked if folate supply is adequate.
8
Deficiency symptoms include pale skin, weakness and fatigue, mouth ulcers and breathlessness.
As the sources of colabamin mainly occur in animal products it is recommended that you supplement on a
plant-based or vegan diet. More on this will be covered later. Albeit nutritional yeast is a good way to ensure some
dietary source of B12.
Vitamin C
Vitamin C is most commonly known for its role in supporting the immune system. Vitamin C is an antioxidant which
stabilised free radicals in the body and therefore helps to prevent cell damage. Vitamin C is also critical for the
development and maintenance of tissues.
Vitamin C deficiency can result in a disease known as scurvy. Granted the concentrations of vitamin C in the tissues
and in the blood will drop significantly for a while before the symptoms of scurvy are visible. Symptoms include:
sensitive gums, prone to bleeding, loss of teeth, delayed wound-healing (if at all) and soft bones.
A plant-based diet is great for ensuring the consumption of Vitamin C as fruits and vegetables are rich in vitamin C.
Vitamin D
Vitamin D is really important in a number of processes in the body with the main ones including supporting bone
health, aiding calcium absorption and improving mood and brain function.
As vitamin D is a fat-soluble vitamin it can be stored in the body. Despite this it is one of the most common nutrient
deficiencies in the UK. The main source of Vitamin D comes from UV radiation from the sun as dietary sources of
vitamin D are limited. Be aware that clothing, sunscreen and darker skin tones can impair the production of vitamin D.
Where possible on a sunny day spend 20 minutes in the sun without sunscreen in order to ensure you synthesise
adequate levels of vitamin D. Vitamin D supplements are also recommended. This will be covered in greater detail
later.
Deficiency of Vitamin D can be shown through hair loss, low mood, low energy, muscle pain and bone loss.
Plant sources of Vitamin D are incredibly limited to mushrooms (with shitake mushrooms having greater amounts).
You might also be interested to know that if you place your mushrooms on the window ledge (stalks facing upwards)
with exposure to the sun they can synthesis extra Vitamin D.
Vitamin E
Vitamin E is another fat-soluble vitamin which can be stored. It’s an important antioxidant and helps to stabilise free
radicals in the body. Vitamin E is also cruicial in obtaining that healthy glow as it plays a role in collagen production.
Collagen is a protein which helps provide the skin with elasticity.
Vitamin E deficiency can show up as signs of confusion, poor vision and muscle weakness.
Dietary sources of vitamin E include: hazelnuts, sunflower seeds, almonds, olives and olive oil, avocados and Brussel
sprouts.
Vitamin K
Vitamin K often tends to take more of a back seat but nonetheless it is still of equally important as the other vitamins.
This is also a fat-soluble vitamin which can be stored. It is essential for the support of the skeleton, healthy bone
function and blood clotting.
Deficiency of Vitamin K often shows itself through the inability to clot blood and excessive bleeding.
Plant sources of vitamin K include: green leafy vegetables such as spinach, kale and broccoli and soya products.
Minerals and Trace Elements

Calcium
You’re likely aware of the role that calcium has on bone function. Yet, it also has a role in helping with blood clotting
and muscular contraction. Deficiency of calcium may result in rickets in children and osteoporosis/ osteomalacia in
adults which all contribute to the weakening of bone.
Calcium is often associated with dairy products yet, there are plenty of plant sources. These include: green leafy
vegetables, broccoli, tofu, fortified plant milks, nuts and seeds.
Chromium
Chromium’s main role is in the management of insulin and the balancing of blood sugar levels. Deficiency is much less
common although may show up via muscle weakness. Plant sources of chromium include: broccoli, green beans,
potatoes, legumes and nuts.
Copper
Copper is important in maintaining a healthy immune function, red blood cell formation, bone health and supporting
the nervous system too. Deficiency is also linked to fatigue. Primary plant sources of copper include: nuts and seeds.
Iodine
Iodine is vital for the production of the thyroid hormones. The thyroid is very important in metabolism and hormone
production. Iodine is particularly important for pregnant women as it’s key in the development of the brain in the
foetus. Deficiency symptoms include: swelling of the thyroid gland, unexplained weight gain and hair loss.
Plant sources of Iodine include: sea vegetables (e.g. seaweed), prunes, bananas, corn and potatoes.
Iron
Iron is an important part of haemaglobin which is found in blood as it helps to transport oxygen around the body. Iron
also plays a role in storing oxygen within the muscles.
The plant source of iron (non-haem iron) is less bioavailable than the animal source. This means it cannot be absorbed
and utilised as well. Therefore, when you’re following a plant-based diet it’s recommended to consume your sources of
iron with a source of vitamin C. The vitamin C helps increase the amount of iron which can be absorbed. Cooking foods
in cast-iron pans can also increase the amount present in a food.
9
Iron deficiency may occur as a result of poor absorption and menstrual losses. Deficiency is much more common in
females and in athletes too. Females also have a higher iron requirement than males due to the amount of iron which
is lost through menstruation. Chronic iron deficiency may lead to anaemia. Symptoms of anaemia include: fatigue,
rapid heart beat, insomnia and pale skin.
Plant sources of iron include: tofu, tempeh, lentils, quinoa, wholegrains, nuts, seeds and green leafy vegetables.
Magnesium
Magnesium plays a key role in the functioning of 300 processes in the body. It’s often a nutrient which gets forgotten
but adequate status is really vital. Magnesium is significant in the role of muscle and nerve relaxation, metabolism and
bone health.
Deficiency of magnesium may lead to loss of appetite, muscle spasms and poor coordination.
Plant sources of magnesium include: avocados, chestnuts, green leafy vegetables, beans and legumes.
Potassium
Potassium plays an important role in regulating fluid in the body. A balance between sodium and potassium is
required in order to support heart and muscle function. Potassium is easily absorbed and any excess is excreted via the
kidneys. Muscle cramps, heart palpitations and breathing difficulties can be indicators of potassium deficiency.
Plant sources of potassium include: fruits and vegetables.
Selenium
Selenium is essential in the production of thyroid hormones, brain function and male fertility. Selenium is another
antioxidant which help to reduce inflammation. Symptoms of selenium deficiency include: hair loss, exhaustion and
unexplained weight gain.
Plant sources of selenium include: Brazil nuts, beans, lentils, oats and mushrooms.
Sodium
Sodium’s key tasks are to maintain water balance and muscular contractions. It is essential that sodium concentrations
stay within a narrow range, this is regulated and monitored via the kidneys. Sodium is consumed in the form of sodium
chloride, also known as salt. Sodium deficiency can lead to hyponatraemia (this is a condition which is caused by low
sodium levels in the blood). Symptoms of deficiency include: nausea, restlessness, muscle weakness and in severe cases
seizures.
Salt is the most common way to ensure you’re consuming enough sodium in your diet. Although salted nuts, sea
vegetables and olives are rich in sodium.
Zinc
Zinc is a highly essential nutrient in the diet. It’s extensive roles include: supporting protein structures, supporting the
immune system, obtaining healthy skin, hair and nails and promoting the wound healing process. Symptoms of zinc
deficiency include: loss of appetite and poor immune function.
Plant sources of zinc include: nuts and seeds.
You may have noticed that many of the signs of deficiency are very common. This guide is not here to help you
diagnose yourself it’s to help you to notice signs when something isn’t feeling right. Therefore, its really important that
if you experience any of these symptoms you contact your GP for a blood test (although not all nutrient deficiencies
will show up in blood test results) and more personalised professional advice.=
10
chapter three
you r 1 2 week
mai n t ain a nd
t hri ve pla n
Hello and welcome to your 12-week weight maintenance plan.
This is the part you’ve really been looking forward to so let’s get on with it. This plan has been designed in a healthy
and responsible manner to help you maintain your weight.
This plan has been designed on a plant-based diet. If you’re new to plant-based eating it’s recommended to make a
slow transition. This means that you can switch some of the plant-based foods for animal-based ones in order to make
a gradual shift from a more animal heavy diet to a more plant heavy diet. Making a slower transition can help to
prevent a shock to your gastrointestinal tract which may present as uncomfortable gastrointestinal symptoms such as
cramping, bloating and changes to your stools. If you’re already following a plant-based diet you may also notice
changes in your gastrointestinal symptoms and stools to begin with as the fibre content on this plan is high. Whilst a
high fibre diet is beneficial for your gut bacteria and overall health an increase may cause bloating and some extra gas.
Although, this is nothing to be alarmed of and totally normal.
It’s important that this plan is enjoyable and satisfying for you. If you feel that the meals or snacks are not leaving you
feeling satisfied, then please do make changes accordingly. Feeling unsatisfied and restricted is more likely to increase
the risks of binging later on. This plan has been created to provide a diverse range of foods and nutrients to help
support nutrient diversity and gut health. You may also find that there are new foods you haven’t tried or heard of in
the meals. This is a great way to increase your palate and generate ideas of how to prepare food. As mentioned, eating
a range of foods is vital for your overall nutrient profile. Good nutrition is crucial for maintaining overall health,
optimising performance, supporting recovery, reducing the risks of illness and supporting cognitive function,
concentration and productivity. When it comes to maintaining your weight it’s important that you learn to listen to
your hunger levels. If you’re finding that there too much food on the plan for you then please try and eat according to
your hunger levels.
The plan has utilised a blood sugar balancing approach. This means that the meals and snacks have been designed to
help keep your blood sugar balanced throughout the day. The three meals and two snacks daily are a great way to do
this. Blood sugar balancing is so important to help maintain concentration, performance, to manage hunger levels and
to prevent large peaks and troughs in your blood sugar. Eating foods which are high in sugar can cause large spikes
and then crashes, lower dips. Likewise, going for long periods of time without eating can cause your blood sugar levels
to fall significantly. When blood sugar levels are low you’re much more likely to crave high sugar foods (as your body is
looking for a fast release of energy). As a result of low blood sugar you’re more likely to over eat too. Recipes in this
plan which might be slightly higher in natural sugars are combined with a source of protein, fibre or healthy fats to
help slow the release of the sugar into the blood meaning it won’t generate large spikes. Constant spikes and crashes
of blood sugar is often referred to as a blood sugar rollercoaster. It’s also important to note that this pattern can also
contribute to stress and anxiety symptoms in those who are predisposed to stress and anxiety.
You may also notice that there is no daily guidance on hydration in this plan. The reason for this is that it will vary
depending on the amount of exercise you are doing. Staying hydrated is essential for your body to function properly,
for cognitive performance and to stay energised throughout the day. When you’re dehydrated there’s also a chance
that you’re more likely to feel hungrier and to over eat as thirst often gets misinterpreted for hunger.
On average you should be aiming for around 2L or eight glasses of 250ml per day. On days where you are more active
you will need to drink more in order to replace any fluid lost through sweat. It’s commonly thought that the more
water the better. Please be aware that this is not the case and drinking too much water can have extremely serious
and adverse effects. Herbal teas, squash and water contribute towards your 2L of fluid daily. Coffee contributes to
dehydration so try and limit this where possible and don’t rely solely on coffee as your preferred way of hydration. Try
and avoid drinks which are high in sugar and even artificial sweeteners and stick to water and herbal teas as much as
possible. If you’re someone who struggles with the concept of drinking water then you can add a touch of no added
sugar squash (in moderation). Equally you could get creative with your water by adding a range of fruits, vegetables
and herbs to your bottle as this makes the taste a little bit more exciting.
You’ll also notice on this plan that the recipes use a wide range of food sources containing healthy fats. In today’s
society it’s commonly understood that healthy fats play roles in supporting hormone function, brain function, helping
to absorb fat-soluble vitamins, energy production and joint protection just to name a few of its roles. As a result, these
are not foods to be feared. In general, no foods should generate fear in you. If you’re experiencing fear or anxiety in
relation to food then please seek professional advice for personalised help with this.
You may notice that foods and meals are repeated within the weeks. The reason for this is to ensure that you’re
reducing food waste as much as possible and that your budget is stretching as far as it can. Should any meals or
snacks not work for your taste palate then please do make changes to them in order to ensure you’re staying
motivated and that you enjoy the process. Below are a few examples of simple switches you can make. These switches
work both ways!
11
• Beans for chickpeas or lentils
• Quinoa for rice
• Switch green vegetables around
• Switch root vegetables around e.g. sweet potato, butternut squash, carrots, parsnips etc.
• Soya yoghurt for cashew yoghurt, almond yoghurt, coconut yoghurt or dairy yoghurt if you are making a slower
transition
• Plant milks can generally be used interchangeably. Although be aware of oat milk as it’s naturally sweeter and
therefore works better in sweeter dishes
It’s recommended to make notes of any changes so that you remember for the next time you are making the same
recipe.
Should you wish to play around with some of the flavours of the meals try using salt (although in moderation), peppers,
a range of herbs and spices, soy sauce (in moderation) and balsamic vinegar (equally in moderation!) When you’re
using balsamic vinegar make sure you’re buying vinegar and not glaze. Balsamic glaze is considerably higher in sugar
than balsamic vinegar. Remember this is your plan so make it work for you.
top tips for getting started

Getting started can sometimes be the hardest, most challenging and most daunting part of following a plan. So here
are some top tips for getting you started:
1. Fill out the goals worksheet

This worksheet is really helpful in helping you streamline exactly what you’re looking to gain from the plan. Try
and focus on some of the mental and social benefits as well as you’re your aesthetic goals. If ever you feel your
motivation slipping slightly you can check back to this worksheet which can help remind you exactly why you
started and what you’re looking to gain from the process.
2. Spend some time reading the plan

Familiarise yourself with some of the recipes for the first four weeks as this can help you to feel more comfortable
in knowing what you’re doing when you’re getting started.
3. Get to know the ingredients

If some of the ingredients are a little unfamiliar to you then type them into google to understand what they look
like and how else you can use them as this will also make you feel more at ease with some of the recipes.
4. Prepare
Preparation is essential in order to help this plan run as smoothly as possible. Ensure that you’ve scheduled in
enough time to go to the supermarket each week. Stock up your freezer with a range of fruit and vegetables. You
can also stock your cupboards with the canned/ dry items as this means you won’t have to purchase everything
weekly. Ensure you’ve got the recipes to hand and that you know exactly what recipes you need for which day.
Sometimes you can even batch cook recipes ahead and freeze them so the next time they arise you don’t need to
start again.
Finally, the plan requires a little patience, remember everyone’s body is different and you might notice results at
different times to those around you. Be patient, be prepared and most importantly listen to your body. Now it’s time to
GET STARTED.
the plan.
In this section you’ll find the plan, all the recipes you need, nutritional information, recipe storage and preparation
guidelines. Note that the nutritional information has all been calculated for you but it’s important not to get too hung
up on the numbers.
Please also note that as everyone is so unique should this plan not work for your lifestyle, budget, appetite or medical
requirements or your relationship with food then please stop at any time and use the information provided throughout
this guide to eat in way which works for you.
basic staples list

Throughout this plan there are some common ingredients which occur regularly. In order to help you be as prepared
as possible see the list of staples below. As these are all store cupboard items you may wish to buy them in advance
(although this is not essential).
⧠ Almond milk ⧠ Dates Ground flaxseeds ⧠ Rye bread

⧠ Almond butter ⧠ Ground turmeric ⧠ Soba noodles
⧠ Brazil nuts ⧠ Lightly salted popcorn ⧠ Soy sauce
⧠ Brown rice ⧠ Maple syrup ⧠ Tahini
⧠ Brown rice pasta ⧠ Mixed herbs ⧠ Tinned kidney beans
⧠ Cashew nuts ⧠ Nutritional yeast ⧠ Tinned butter beans
⧠ Chia seeds ⧠ Oats ⧠ Tinned chickpeas
⧠ Chopped tomatoes ⧠ Peanut butter ⧠ Tofu
⧠ Coconut ⧠ Quinoa ⧠ Vegan protein powder
⧠ Dark chocolate ⧠ Roasted fava beans
12
Tips:
•
Pre-slice cucumber and celery and keep in the fridge in a glass of water so you always have vegetables ready to snack
on with dips.
•
Pre-make soup and freeze in individual portions so you don’t have to make it again each time.
•
Freeze individual portions of Thai green curry
•
Make maple oats, overnight bircher and chia pudding in a batch for the week.
• can pre-make and freeze the base for the sauce for the no egg shakshuka.
You
week 1 Breakfast Snack Lunch Snack Dinner

High protein shake 2 tbsp spicy carrot dip Creamy avocado pasta 1x almond butter flapjack Thai green curry with
Day 1 with 2 oat cakes cauliflower rice
Vanilla chia pudding 2 tbsp spicy carrot dip Chickpea, tofu and 40g dark chocolate Creamy avocado pasta
Day 2 with wholemeal pitta cauliflower salad
High protein shake 2x chickpea muffins Mac 'n' cheese 1x almond butter flapjack Chickpea, tofu and
Day 3 cauliflower salad
Maple oats 2x chickpea muffins Rice, bean and kale salad 40g dark chocolate Thai green curry with
Day 4 brown rice
Maple oats 30g roasted fava beans Mac 'n' cheese 1x almond butter flapjack Avocado and cauliflower
Day 5 flatbreads
No Egg Shak 1 scoop of vegan protein Lentil and spinach stew 2x chickpea muffins Baked tofu bowl
Day 6 powder with 400ml
almond milk
No Egg Shak 200g unsweetened soya Baked tofu bowl 2 tbsp peanut butter on 1 Vegetable buckwheat
Day 7 yoghurt with 80g slice of rye toast ramen
blueberries and 1 scoop of
vegan protein

½ avocado smashed on 2 2 tbsp of sweet potato Vegetable buckwheat 1 x Coconut and almond Goodness Bowl
Day 1 slices of rye toast hummus with cucumber ramen energy ball
and celery
High protein shake 2 tbsp peanut butter on Vegetable buckwheat 1x Coconut and almond Lentil and spinach stew
Day 2 one slice of rye toast ramen energy ball
½ avocado smashed on 2 30g roasted Chickpeas Lentil and spinach stew 1x Almond butter flapjack Burrito Bowl
Day 3 slices of rye toast
Overnight bircher 1x Coconut and almond Burrito bowl 1 scoop of vegan protein Chickpea, tofu and
Day 4 energy ball powder with 400ml cauliflower salad
almond milk
High protein shake 200g unsweetened soya Chickpea, tofu and 40g dark chocolate Mexican inspired jacket
Day 5 yoghurt with 80g cauliflower salad sweet potato
vegan protein
Maple oats 200g unsweetened soya Mexican inspired jacket 20g lightly salted Goodness bowl
Day 6 yoghurt with 80g sweet potato popcorn
vegan protein
Beans on rye toast 30g roasted chickpeas 1 slice of rye toast with 2 40g dark chocolate Creamy avocado pasta
Day 7 tbsp of sweet potato
hummus and sundried
tomatoes
13
Vanilla chia pudding 30g roasted fava beans Sweetcorn and bean 1x Almond butter flapjack Falafel burgers
Day 1 salad
Maple oats 200g unsweetened soya Mac 'n' Tofu stir fry 2 tbsp spicy carrot dip Falafel Burgers
Day 2 yoghurt with 80g with wholemeal pitta
vegan protein
Overnight bircher 2tbsp red pepper dip Lentil 1 slice of rye toast 1 scoop of vegan protein Tofu stir fry
Day 3 with cucumber and with 2 tbsp of sweet powder with 400ml
celery potato hummus and almond milk of vegan
sundried protein
tomatoesspinach stew
Chickpea muffins (3) 2tbsp red pepper dip Creamy mushroom pasta Milky maca drink Vegan cheesy pastatofu
Day 4 with cucumber and bowl
celery
Chickpea muffins (3) 2 tbsp of spicy carrot Creamy mushroom pasta 20g slightly salted Vegan cheesy pasta
Day 5 hummus with cucumber popcorn
and celery
No Egg Shak Unsweetened soya Baked tofu bowl 30g roasted chickpeas 1 pot summer vegetables
Day 6 yoghurt with 80g
vegan protein
No Egg Shak 30g roasted chickpeas 1 pot summer vegetables Unsweetened soya Avocado and cauliflower
Day 7 yoghurt with 80g flat breads
vegan protein

½ avocado smashed on 2 30g roasted fava beans Sweetcorn and bean 1x Coconut and almond Avocado and cauliflower
Day 1 slices of rye toast salad energy ball flat breads
Maple oats 1 scoop vegan protein Sweetcorn and bean 1 apple with 1 tbsp Sticky nut aubergine with
Day 2 with 400ml almond milk salad almond butter cauliflower rice
Overnight bircher 2 tbsp spicy carrot dip Sticky nut aubergine with 1 scoop of vegan protein Burrito bowl
Day 3 with wholemeal pitta cauliflower rice powder with 400ml
almond milk
Overnight bircher Unsweetened soya Chickpea, tofu and 1x Coconut and almond Vegan cheese salad
Day 4 yoghurt with 80g cauliflower salad energy ball
vegan protein
Overnight bircher 30g roasted fava beans 1 pot summer vegetables 40g dark chocolate Chickpea, tofu and
Day 6 Beans on toast 2x Chickpea muffins Vegan cheese salad 40g dark chocolate 1 pot summer vegetables
Beans on toast 2 tbsp hummus with flax Tomato aubergine bake 30g roasted fava beans Goodness bowl
Day 7 crackers

Day 4 brown rice
Day 5 flatbreads
almond milk
vegan protein
14
and celery
almond milk
vegan protein
vegan protein
hummus and sundried
tomatoes

Day 1 salad
vegan protein
sundried protein
celery
and celery
vegan protein
vegan protein

almond milk
vegan protein
Day 7 crackers
15
Day 4 brown rice
Day 5 flatbreads
almond milk
vegan protein

and celery
almond milk
vegan protein
vegan protein
hummus and sundried
tomatoes

Day 1 salad
vegan protein
sundried protein
celery
and celery
vegan protein
vegan protein
16
almond milk
vegan protein
Day 7 crackers
17
recipe storage and preparation guidelines.
Baked Tofu
This can be made up to two days in advance.
Burrito Bowl
This can be made up to two days in advance. Although avoid combining the individual components until you come to
serve it.
Chickpea, Tofu and Cauliflower Salad

The individual components of this salad can be made up to two days in advance. Avoid combining the ingredients
until you’re ready to serve.
Creamy Avocado Pasta

This can be stored for up to two days.
Guacamole Flatbreads
The cauliflower and chickpeas can be roasted a few days in advance.
Goodness Bowl
This can be kept for up to two days.
Lentil and Chickpea Soup

This can be kept in the fridge for up to two days and stored in the freezer.
Lentil and Spinach Stew

This can be stored in the fridge for up to two days or kept in the freezer.
Mac ‘N’ Cheese

This can be stored in the fridge for up to two days.
Mexican Jacket Sweet Potato

The sweet potato can be roasted up to two days in advance.
Mushroom and Quinoa Tart

This can be stored in the fridge for up to two days.
One Pot Summer Vegetables

This dish can be frozen in advance.
Quinoa and Roasted Vegetable Salad

Both the quinoa and the roasted vegetables can be pre-cooked up to two days in advance. The dressing can also be
made in advance.
Rice, Bean and Kale Bowl

This can be kept for up to three days. Avoid reheating the rice.
Sweetcorn and Bean Salad

This can be kept in the fridge for up three days.
Sweet Potato Hummus

This can be kept in the fridge for up to three days.
Thai Green Curry

This can be made in advance and frozen or kept in the fridge for up to two days.
Tofu Stir-Fry
This is a super quick dish to make and can be kept in the freezer for up to two days.
Tomato Aubergine Bake

This dish can be frozen.
Vegan Cheese Salad

This can be kept for a day or two in the fridge.
Vegan Chocolate Spread

This can be kept in the fridge for up to four days.
Vegetable Buckwheat Ramen

Can be made up to 2 days in advance and stored in the fridge
Vegetable Pesto Spaghetti

The sauce can be made in advance. Avoid combining the sauce with the vegetables until you’re serve it.
18
breakfast
bean s on
to ast ingredients
serves 2 1 tbsp olive oil
beans are a source of prebiotic 3 small shallots, finely diced

2 large garlic cloves, finely diced
fibre which contributes to a ¼ tsp smoked paprika
healthy gut function. ½ tsp sweet paprika
½ tsp cinnamon (or cumin)
½ tsp salt
black pepper, to taste
1 x 400 g tin of peeled plum tomatoes or 2 large tomatoes
(skinned)
1 ½ cups of canned butter beans
2 slices of sourdough or wholegrain toast
method
Heat olive oil in a medium pan.
Add garlic and fry for 1-2 minutes. Then add shallots and
stir until softened.
Add all the spices to the pan and mix well. Fry off for 1-2
minutes.
Squash tinned tomatoes or chop them roughly before
adding to the pan with a couple of tablespoons of water
Mix in butter beans and add spinach. Allow the spinach to
wilt and the butter beans to warm through. Season with
salt and black pepper.
Serve on toast.
19
breakfast
c h ic kpea
m uf fi n s ingredients
breakfast portion = 3 muffins or snack 1 small broccoli
portion = 2 muffins 1 pepper
1 small onion
These muffins are packed with 2 tbsp olive oil
plant based iron and high in 2 cups chickpea flour
antioxidants to help support a 2.5 cups water

¼ cup nutritional yeast
healthy immune function. 1 tsp baking powder
1 tsp ground paprika
¼ tsp turmeric
Salt to taste
Black pepper to taste
method
Preheat the oven to 180˚C.
Chop the broccoli into very small pieces and cube the
pepper and onion.
Heat the olive oil in a pan and pour the veg into the pan
cook for 4-5 minutes or until soft.
In a separate bowl combine the chickpea flour, water,
nutritional yeast, baking powder, paprika, turmeric, salt
and pepper and whisk well.
Next add the veg to the mix and whisk well.
Pour the mix into lined muffin cases and bake for 30-40
minutes.
20
breakfast
c h ocolate
pr otein ingredients
sh a ke 300ml almond milk
1 Scoop vegan chocolate protein powder
1 tbsp cacao powder
serves 1 1 banana
Ice
cacao is a rich source of iron and
magnesium
method
Place all the ingredients in a blender and blend until
smooth and creamy.
21
breakfast
m aple
over n igh t ingredients
o a ts 2/3 cup rolled oats
2 tsp chia seeds
1 cup almond milk
serves 1 2 tsp maple syrup
1 tsp vanilla extract
oats are rich in fibre to help you 1 tbsp peanut butter
keep you fuller for longer. Pinch of salt
method
Combine all the ingredients in a jar and leave to set in the
fridge overnight. Option to top with berries in the
morning.
22
breakfast
n o egg
sh a ksh uka ingredients
serves 2 1 red onion (sliced)
this is a perfect weekend 1 red pepper (sliced)

1 courgette (diced)
brunch recipe as it takes a bit 1 portobello mushroom (sliced)
more time. it’s brimming with 3 tsp paprika
3 tsp cumin
flavour and is so worth the wait! 1 tsp chilli flakes
1 garlic clove (grated)
200g tofu
1 tbsp olive oil
method
Thinly slice the pepper, and onion. Thinly dice the garlic
and chilli.
Place the olive oil in a saucepan on the hob. Add the
pepper, onion, garlic and chilli. Cook until the onions have
browned.
Add the chopped tomatoes, paprika, salt, cumin and
black pepper. Leave to cook for a remaining 5-6 minutes
until the dish is well cooked.
Crumble the tofu into the pan or thinly slice the tofu and
lay in the sauce.
Place the pan under a grill for 4-5 minutes (be careful not
to burn).
Serve straight from the pan.
23
breakfast
over n igh t
bi r ch er ingredients
serves 1 1 Apple (grated)
you could make a few portions 1 tbsp desiccated coconut

1 tbsp chia seeds
of this for around 3 days and Handful of crushed walnuts
store it in the fridge for less fuss. 1/2 tsp vanilla
1/2 tsp cinnamon
1 tbsp coconut yoghurt
1/2 cup almond milk
method
Mix all the ingredients in a bowl and leave in the fridge
overnight. Optional to top with extra berries.
24
breakfast
pean ut
but ter an d ingredients
ba nan a on 2 slices of rye bread
1 tbsp peanut butter
r ye toast ¼ tsp cinnamon

1 banana
serves 1 method
peanut butter is a source of Toast the rye bread.
monounsaturated fatty acids Slice the banana. One the toast is ready spread the peanut
butter onto the toast, top with banana and cinnamon.
which contributes to the
maintenance of a healthy heart.
25
breakfast
high
sm oot hie 80g frozen berries
300ml almond milk
1 frozen banana
serves 1 1 scoop vegan protein
1tbsp peanut butter
if you’re in a huge rush in the
morning, why not put all the
method
ingredients in a blender in the
fridge so all you need to do is Combine all the ingredients in a blender and blend until
smooth
whizz it up before you walk out
the door.
26
breakfast
sc rambled
tof u ingredients
serves 1 100g firm silken tofu
tofu is a great way to increase ½ tsp turmeric

½ tsp smoked paprika
your protein and to pack in Pinch of salt
some extra calcium too. Pinch of black pepper
100g spinach
Oil for cooking
½ avocado
To serve: 1 slice of rye bread
method
Heat the oil in a pan.
Add the turmeric, paprika, salt and pepper to a bowl.
Crumble in the tofu and mix well.
Add the mix into the pan and cook for 5 minutes. Add the
spinach and allow to wilt for a further 1-2 minutes.
Toast the rye bread and serve with half the avocado and
scrambled tofu.
27
breakfast
sm ash ed
avo cado ingredients
o n r ye 2 slices of rye bread
½ avocado
to ast juice of ½ lime

salt and pepper to taste
Coriander to top (optional)
serves 1
avocado is rich in vitamin k method
which plays a role in blood Toast the rye bread.
clotting. In a bowl mash the avocado with the lime juice, salt and
pepper.
Spread the avocado on the toast and top with coriander.
28
breakfast
va nilla
c h ia ingredients
3 tbsp chia seeds
puddin g
9 tbsp almond milk
1 tbsp coconut yoghurt
1/2 tsp vanilla extract
1 tsp maple syrup (or to taste)
serves 1 1 tbsp peanut butter

5-6 strawberries
chia seeds are rich in 1 tbsp chopped pistachios
plant-based omega-3 which is

vital for brain function.
method
Stir all the ingredients together in a jar or a bowl and set
in the fridge for 30 minutes (or overnight).
The mix will form a porridge like consistency. You may
need to add some more almond milk to loosen the mix
up.
Top with strawberries and pistachios. Serve and enjoy.
29
breakfast
va nilla
300ml almond milk
sh a ke
1 banana
1 tbsp peanut butter
1 scoop vanilla vegan protein powder
½ tsp cinnamon
serves 1 Handful of ice
protein shakes are quick and method

easy, high protein, on the go
breakfasts. smooth and creamy.
30
breakfast
ve gan ingredients
c h ocolate 2 cups raw blanched hazelnuts (240g)
1 1/2 tbsp pure vanilla extract
spr ead
1/4 cup cacao powder
1/4 cup maple syrup
pinch of salt
1/2 cup almond milk
serving 2 tbsp
cacao is a rich source of method
polyphenols (chemical
compounds found naturally in
Roast the hazelnuts for 8-10 minutes (ensure they don’t
plants) and magnesium to help burn)
support the liver. Add them to a food processor and blitz briefly.
Add all the other ingredients and process until smooth.
Allow to cool and transfer into a glass jar to store.
Store in the fridge for 3-4 days.
31
main
a p pl e,
ca sh ew ingredients
1 tbsp olive oil
a nd
1 white onion
2 gloves of garlic
2 celery stalks
celer iac
1 tsp dried rosemary
1 tsp mixed herbs
Generous pinch of black pepper
1 celeriac
so up 2 1/2 green apples

1L vegetable stock
100g cashew nuts
serves 4
method
this soup is a really hearty and
Heat the olive oil in a large saucepan.
warming, filling soup. it’s packed
Roughly slice the onions, garlic and celery stalks and add
with magnesium which is to the pan with the rosemary, mixed herbs and pepper for
required in over 300 processes 2-3 minutes.
in the body. Peel and chop the celeriac and apples into cubes. Add
these to the pan for 2 minutes, coating them in the
onions, garlic and celery stalks.
Add the stock and allow to cook for 10 minutes until the
celeriac is cooked through.
Add the cashews leave to cook for another 10 minutes.
Add the soup to a high speed blender and blend until
smooth (you may need to do this in sections).
Serve.
32
main
a u b ergin e
a nd ingredients
1 1/2 aubergines
to m ato
2 tbsp olive oil
1 can chopped tomatoes
Generous pinch of salt
ba ke
Generous pinch of black pepper
2 tsp dried mixed herbs
1 sprig of fresh basil
Squeeze of lemon
serves 2
1 tbsp nutritional yeast
this dish is packed with

antioxidants to help support method
liver function. Preheat the oven to 180°C.
Slice the aubergine into 1/4 inch rounds, place onto a lined
baking tray and drizzle with the oil. Place under the grill
for 8 minutes.
In a bowl combine the chopped tomatoes, salt, pepper,
mixed herbs, rosemary and lemon.
Place the aubergine into an oven proof dish and cover the
base with the aubergines.
Cover the aubergines with the tomato mix and top with
more aubergines, finally top with more tomato. Sprinkle
the basil leaves and nutritional yeast over the dish.
Leave in the oven for 20 minutes.
33
main
ba ked tof u
bowl ingredients
1 packed cup of spinach
½ packed cup of red cabbage (shredded)
serves 1 ½ cup cooked quinoa
1 small sweet potato (peeled and cubed)
butternut squash is rich in 1 tbsp olive oil
b-vitamins which are essential 80g pre-cooked tofu (cubed)

1 tsp soy sauce
for energy production. 1 tsp sesame oil
1 tsp honey
bunch of fresh coriander
20g sliced radish
squeeze of lime (to taste)
method
Toss the sweet potato cubes in the oil and bake for 25-30
minutes or until soft.
Place the spinach and red cabbage in the bowl.
Add the quinoa, cooked sweet potato and tofu.
In a separate bowl combine the soy sauce, sesame oil, lime
and honey. Drizzle over the salad.
Top with coriander and radish.
34
main
buckwh ea t
n o odle ingredients
Olive oil for cooking
st i r- f r y
2 cloves of garlic
Small cube of ginger
2 courgettes
1 red pepper
2 tbsp tamari
buckwheat is a naturally Juice of half a lime
gluten-free source of complex 1 tbsp water
carbohydrates making it a really 160g buckwheat noodles

2 spring onions
useful pasta alternative for 1 red chilli
anyone who struggles with a 1 carrot
gluten sensitivity or allergy. be 2 tbsp peanut butter

Handful of spinach
aware that the buckwheat
noodles can become really method
sticky. this is completely normal
Heat the olive oil in a pan.
– you can either pour cold water
Mince the garlic and thinly slice the ginger and add to the
over them or an a little extra oil pan. Allow to sweat in the oil for 2 minutes.
to help prevent this. Slice the courgettes and pepper and add them to the pan
with the tamari, peanut butter, lime juice and water and
cook for 5 minutes.
Add the spring onions and chilli.
In a separate pot cook the buckwheat noodles as per the
cooking instructions.
Shred the carrot into ribbons and add it to the pan with
the spinach.
35
main
buckwh ea t
r i s ot to ingredients
180g buckwheat groats
1 white onion
serves 2 100g mushrooms
100g baby chestnut mushrooms
buckwheat is a great source of 1tbsp olive oil
b-vitamins and complex 2 tsp turmeric

2 tbsp Apple cider vinegar
carbohydrates and the Generous serve of black pepper
mushrooms provide a source of 400ml vegan stock
100g spinach
dietary vitamin d. Sprig of coriander
method
Wash and strain the buckwheat groats.
Thinly slice the onions and add them to a pan with the
olive oil, turmeric and black pepper. Cook for 2-3 minutes
on a medium heat.
Add the buckwheat groats, apple cider vinegar and half
the stock. Bring to the boil, cover and allow to simmer for
10-12 minute. Once the liquid has been absorbed add the
remaining stock and repeat.
Once the liquid has been absorbed add the spinach and
coriander, serve.
36
main
burrito
bowl ingredients
1 cup uncooked brown rice
Pinch of salt
serves 4 200g kale
1 tbsp olive oil
to speed up this recipe you Pinch of salt
could buy already pre-cooked 1 avocado

Juice of ½ lime
rice. salt to taste
chilli flakes (optional)
400g black beans
½ onion
¼ tsp garlic granules
1tsp olive oil
method
Cook the rice with the salt as per the instructions on the
packet.
Pour the oil over the kale with the salt and mix in with
hands until the kale becomes soft. You need to massage
the kale here!
Heat the olive oil in the pan and add the onions and garlic
granules. Once soft add the black beans to warm through.
Slice the avocado and combine all the components in a
bowl. Squeeze the lime juice over the bowl and sprinkle
with chilli flakes and salt (if required).
37
main
ca ulifl ower,
tof u an d ingredients
1 small cauliflower
c h ickpea
400g pre-cooked tofu (cubed)
1 x 400g tin chickpeas (drained)
3 tbsp olive oil
sa lad
pinch of salt and pepper to taste
handful of parsley (chopped)
Dressing:
2 tbsp olive oil
1 tbsp apple cider vinegar
serves 4
1 tsp maple syrup
tofu is rich in iron, calcium and

protein to help support healthy method
bone function, muscle growth Preheat the oven to 180˚C.
and repair. Chop the cauliflower into florets and cover in olive oil, salt
and pepper. Place in the oven for 30 minutes. Then add
the chickpeas and pre-cooked tofu to the dish, toss in the
oil and bake for a further 10 minutes.
Combine the dressing ingredients in a bowl.
Dish up the cauliflower, chickpeas and tofu with the
parsley and then pour the dressing over.
38
main
c r eamy
avo cado ingredients
160g brown rice pasta
pa s t a
1 clove of garlic
1 large handful of fresh basil
2 tbsp fresh lemon juice
1 tbsp olive oil
serves 2 1 ripe medium avocado (peeled and pitted)

1 tbsp water
avocados are rich in potassium Salt and pepper to taste
which is essential for

maintaining fluid balance in the method
body. Cook the pasta as per the cooking instructions on the
pack.
Add all the ingredients to a food processor and blitz until
smooth.
Once the pasta has been cooked and drained coat it in
the sauce and serve.
39
main
c r eamy
m ushroom ingredients
80g brown rice pasta
pa s t a
100g mushrooms (sliced)
100g spinach
1 tbsp tahini
1 tsp soy sauce

Handful of fresh coriander (optional to serve)
mushrooms are a plant source
of vitamin d and spinach is rich method
in iron and vitamin k to help Cook pasta as per the cooking instructions.
support blood clotting. In a pan heat the oil and add the sliced mushrooms with
the soy sauce.
Once the mushrooms have cooked down wilt in the
spinach and then stir through the tahini. Top with
coriander to serve.
40
main
go odn ess
bowl ingredients
180g uncooked brown rice
½ small butternut squash (peeled and cubed)
serves 2 2 small sweet potatoes (peeled and cubed)
1 tbsp olive oil (+ some extra for sautéing)
this dish is rich in beta-carotene, Handful of mushrooms
iron and calcium. 100g spinach

60g peas
2 small onions
1tsp sesame oil
1tbsp soy sauce
150g tofu (cubed)
Salt and pepper to taste
method
Cook the rice as per cooking instructions on the packet.
Toss the butternut squash and the sweet potato in the
olive oil and roast in the oven for 30 minutes.
Heat the extra oil in a pan and thinly slice the mushrooms
and onions. Sauté for 1-2 minutes.
Add the tofu with the sesame oil, soy sauce, salt and
pepper and cook for 5-7minutes.
Next steam your spinach and peas until soft.
Divide all the ingredients between 2 bowls and serve.
41
main
fla t bread s
w i th guac ingredients
2 wholemeal pittas
a nd
1 avocado
1 small cauliflower
1 tbsp olive oil
ca ul ifl ower
50g pumpkin seeds
50g roasted chickpeas
serves 1 method
this recipe is rich in magnesium Preheat the oven to 180˚C.
and potassium. Slice the cauliflower into small florets and toss in a bowl
with the olive oil, salt and pepper.
Pour the cauliflower out onto a lined baking tray and roast
for 25-35 minutes.
Mash the avocado in a bowl (with some salt and pepper to
taste).
Toast the wholemeal pittas and then spread the smashed
avocado on top.
Next add the cauliflower to the top of the avocado and
sprinkle with pumpkin seeds and roasted chickpeas.
42
main
l en t il an d
spin ach ingredients
1 cup cooked lentils
s tew
1 tbsp olive oil
1 clove of garlic
salt and pepper to taste
200g spinach
serves 2 4 tbsp reduced fat hummus
this is packed with plant-based

iron which is important in method
delivering oxygen around the Heat the oil in a pan.
body. Crush the garlic into the pan with salt and pepper.
Next add the lentils, chickpeas and spinach. Allow the
spinach to warm through.
Serve with hummus
43
main
m exican ingredients
i n spir ed 1 small sweet potato
½ small avocado
j a cket
1 small tin of kidney beans
1 large tomato
¼ red onion
sweet
Pinch of salt
Juice of half lime
Chilli flakes (optional)
po t ato
Black pepper to taste
1 handful of coriander
serves 1 method
this dish is packed with fibre to Preheat the oven to 180˚C.
help support a healthy gut Make small cuts in the potato and bake in the oven for
around 40-45 minutes.
function, complex
Slice the tomato and red onion into small chunks and the
carbohydrates and avocado into cubes and add all the vegetables to a bowl.
beta-carotene to maintain Next, squeeze over the lime juice, add the salt, pepper and
healthy eye function. chilli flakes and stir in the coriander and kidney beans.
Once the potato is soft slice in half (be careful as it will be
hot) and stuff with the vegetable mix. Serve.
44
main
m ush room
a nd method
Preheat the oven to 180°C.
quin oa t a rt Combine the chia seeds with the water and leave in the
fridge to firm up.
Pour the quinoa into pot and cover with boiling water.
Cover and leave to cook on a medium heat for about 10
serves 2 minutes.
Once the quinoa is cooked, transfer it to a bowl and leave
quinoa is a complete protein. to cool.
this means it contains all 9 Whilst cooling, chop the onions and garlic into small
essential amino acids. chunks, heat a tsp of olive oil in the pan. Once heated add
onions and the garlic
ingredients Allow the onions to cook before adding the mushrooms,
rosemary, apple cider vinegar, salt chilli flakes and pepper.
Crust: Filling: Add the boiling water to the pan and cover. Leave to cook
250g raw quinoa 2 red onions on a low to medium heat.
1 chia egg (1tbsp chia seeds + 500g shitake mushrooms Once the quinoa has cooled, add the chia egg, nutritional
3tbsp water) 2 cloves of garlic yeast, salt, pepper and celery salt.
1 tbsp nutritional yeast 2 tsp dried rosemary
Grease a pie tin with the oil.
1/2 tsp salt 2 tbsp apple cider vinegar
1/2 tsp pepper 100ml boiling water Press the quinoa into the tin to ensure a medium
Pinch of celery salt 1/2 tsp salt
thickness base and sides.
1/4 tsp chilli flakes Cook in the oven for 20-25 minutes.
1/4 tsp pepper
Remove from the oven and allow to cool.
Olive oil for cooking and greasing
3 sprigs of fresh rosemary Whilst cooling, blend the filling to ensure a smooth
texture.
45
main
o n e pot ingredients
1 courgette
sum m er 1 aubergine
100g asparagus
1 broccoli
ve get able s
2 red peppers
1 red onion
1 clove of garlic minced
ser ved
1 x400g tin chopped tomatoes
1x 400g tin kidney beans
1x 400g tin chickpeas
w i th
2 tbsp olive oil
Salt to taste
2 tbsp mixed herbs
quin oa
Pepper to taste
To Serve:
40g raw quinoa per serving.
serves 3 method
this dish is really easy to make. Preheat the oven to 180˚C.
you can do all the vegetable Slice the courgettes into rounds, the aubergine into small
preparation in advance. chunks. Chop the asparagus, broccoli, onion and peppers
and add them to a bowl with the olive oil, minced garlic,
mixed herbs, salt and pepper and toss until all the
vegetables are fully coated.
Add them to a deep baking dish and pour over the
drained kidney beans, drained chickpeas and the
chopped tomato and bake in the oven for 45 minutes or
until the vegetables are soft.
To serve cook the quinoa as per cooking instructions and
then serve with the vegetable dish.
Plant Based
46
main
pl an t ingredients
ba s ed mac 200g Chickpea pasta (or alternative)
1 onion
‘ n’ ch eese
3 cloves of garlic (peeled and crushed)
2 tbsp soya yoghurt
4 tbsp nutritional yeast
3/4 of a small butternut squash (peeled and chopped)
serves 4 150ml almond milk
Salt
this mac ‘n’ cheese is the Pepper
definition of comfort. it’s Salt

Chilli flakes
delicious, indulgent and still 1 tbsp apple cider vinegar
packed full of nutrients.
method
Steam the butternut squash until soft.
Blend the onion and garlic along with the yoghurt,
nutritional yeast, salt, pepper and apple cider vinegar.
Cook the pasta as per the instructions on the packed.
Combine the sauce with the pasta and almond milk.
Pour the mix into an oven proof dish and place under the
grill for 10-12 minutes until crispy on top. Serve and enjoy!
47
main
quin oa ingredients
a nd 160g quinoa (cook per instructions on the pack)
4 carrots (peeled and chopped)
r o a sted
2 portobello mushrooms
2 romano peppers
100g chopped onions
ve get able
1-2 tbsp olive oil
2 tsp dried mixed herbs
sa lad
For the dressing:
100g tahini
50ml of water
Juice of 1 lemon
Generous amount of salt
serves 2
tahini is a paste made from method
sesame seeds and is really rich
Cook the quinoa following instructions on the packet.
in plant based iron.
Chop the carrots, mushrooms and peppers into medium
sized pieces. Toss the vegetables in a bowl in 1 tbsp of olive
oil, salt, pepper and the mixed herbs.
Roast them in the oven for40 minutes
Sauté the onions in the avocado oil with salt, pepper and
rosemary and cook until the onions have browned.
Stir the onions into the cooked quinoa and place in bowl.
Add the roasted vegetables to the quinoa mix and serve.
48
main
r i ce , bean
a nd kale ingredients
1x400g black beans
sa lad
4 tbsp reduced fat hummus
1 cup cooked brown rice
1 large handful of kale (steamed)
1 small tin of sweetcorn
serves 2
method
brown rice is high in b-vitamins
which are vital for energy Warm the beans and the rice in a pot with a tiny splash of
water to prevent burning.
production.
Add to a bowl with the kale, sweetcorn and hummus.
49
main
r ye toast
w i th swee t ingredients
1 slice rye toast
po t ato
2 tbsp sweet potato hummus (see recipe)
30g sundried tomatoes
Basil (optional)
h u m mus method
a nd
Toast the rye bread
Spread the hummus on the toast and top with tomatoes
and basil.
sun dr ied
to m atoes
serves 1
this makes for the simplest and
quickest meal when you’re in a
hurry.
50
main
st i cky n ut
a u b ergin e ingredients
2 aubergines
1 tbsp olive oil
serves 2 2 tsp miso paste
1 tsp white wine vinegar
this recipe contains vitamin e 1 tsp tamari
which plays an important role in 1 tsp almond butter

1 tsp tahini
your overall skin health 3 tbsp sesame oil
1 small cauliflower (riced)
method
Preheat the oven to 180°C
Slice the aubergines in half length ways and score in a
criss-cross pattern.
Rub the olive oil and place them under the grill for 12
minutes.
Combine the miso paste, white wine vinegar, tamari,
almond butter, tahini and sesame oil in a bowl and mix
until smooth.
Remove the aubergines from the grill and pour the sauce
into the cracks and on top of the aubergines.
Bake in the oven for 15-20 minutes. Serve with the
cauliflower rice.
51
main
sweetcorn
a nd bean ingredients
Juice of ½ lime
sa lad
2tbsp olive oil
1 teaspoon salt
Pinch of chilli flakes
1x400g tin black beans, rinsed and drained
serves 2 150g sweetcorn

1 avocado (peeled and sliced)
in a rush? here’s your 5 minute 1 red pepper (chopped)
2 tomatoes (chopped)
meal! 1 spring onion (thinly sliced)
Handful of coriander
method
Combine the black beans, sweetcorn, avocado, pepper,
tomatoes, spring onion and coriander in a bowl and then
dress with olive oil, lime juice, salt. Divide between two
bowls and sprinkle with chilli flakes (optional).
52
main
t h ai gr een
c u rr y w it h method
Place all the curry paste ingredients into a food processor
ca ul ifl ower
and blitz until a smooth paste is formed.
Heat the coconut oil in a pan, thinly chop the onion, add it
to the pan with the paste and allow to sweat for 2-3
r i ce
minutes.
Chop the courgette into chunks and add it to the pan.
Add 2 tbsp of water and place the lid on and allow to cook
for 2-3 minutes.
serves 4 Add the pak choy, broccoli, coconut milk and lime juice
and allow to cook for 10-12 minutes.
This dish is packed with spice to Cook the brown rice as per the cooking instructions.
help support a healthy immune Serve with the curry.
function. You can use the olive
oil if you don’t have the oil.
ingredients
For the paste: For the curry:
4 cloves of garlic 1 tbsp coconut oil for cooking
2 small red onions 1 white onion
Chunk of ginger 1 courgette
2 lemon grass stalks 200g long stem broccoli
1 green chilli pepper 2 pak choy
2 tsp ground cumin Juice of half a lime
2 large handfuls of coriander 1 can 400ml full fat coconut milk
2 tsp white wine vinegar
1 tsp olive oil To serve:
1 cauliflower (rice) OR 80g dry brown rice (day dependant)
Pinch of salt
Pinch of pepper 53
main
tof u st ir f r y
ingredients
serves 1
1 tbsp olive oil
this recipe is rich in calcium, iron Juice and zest ½ lime
and vitamin k. Pinch of chilli flakes

2 tbsp soy sauce
1tsp maple syrup
1 red pepper
100g tofu (cubed)
80g spinach
1 onion (thinly sliced)
1 carrot (peeled into ribbons)
method
Heat oil in a pan with the lime and chilli. Then add the
onion, pepper and carrot and cook for 4-5 minutes until
soft.
Add the tofu, soy sauce and maple syrup. Cook for a
further 5- 10 minutes. You want to tofu to be browned.
Wilt in the spinach for 1-2 minutes.
Cook the soba noodles as per instructions on the packet.
Once cooked toss into the pan for a few seconds, stir and
serve.
54
main
ve get able
buckwh ea t ingredients
1tbsp coconut oil cuisine
ra m en
3 cloves of garlic
1 large cube of ginger
1 white onion
so up
1 tbsp miso paste
1.4L vegetable stock
2 tbsp tamari
1 red chilli de-seeded
100g mushrooms
serves 1
3 spring onions
this is the perfect recipe for a 240g buckwheat soba noodles
meal with more of an intense

flavour. the chilli, garlic and method
ginger help to promote a Heat the coconut oil in a large saucepan.
healthy gut bacteria. Thinly slice the onion and ginger and crush the garlic and
add this to the pan with the miso paste.
Allow to sweat for 2-3 minutes.
Add the stock and tamari and cook on a low heat for
about an hour.
Thinly slice the mushrooms, chilli and spring onions and
add this to the broth.
Cook the soba noodles in boiling water for 5 minutes,
remove them from the pan and rinse them.
Serve the broth with the soba noodles.
55
main
ve get able
pesto ingredients
200g spiralized courgette
spagh et t i
200g peeled and spiralized carrots
3 tbsp garlic infused olive oil (you can use normal olive oil and
grate in a clove of garlic)
50g walnuts (+extra for topping)
A large handful of fresh basil
serves 2 2tsp apple cider vinegar
olives are rich in 3 tbsp nutritional yeast
monounsaturated fatty acids

method
which are essential for
maintaining heart health. Heat the courgette and carrot in a pan with some oil until
they’ve cooked down.
Add the walnuts and olive oil to a food processor and blitz.
Add the remaining ingredients to the food processor and
blitz until well combined, this should resemble a pesto
texture.
Stir the pesto into the vegetables and dish out. Top with
extra walnuts.
56
main
ve gan
c h eese ingredients
¼ cup black olives
sa lad
1 large chunk of cucumber
1 large tomato
1 red onion
30g vegan cheese

olives are rich in Bunch of fresh coriander
monounsaturated fatty acids

which are essential for method
maintaining heart health. Slice the cucumber, red onion, tomato and cheese into
cubes. Add them to a bowl with the olives and dress with
olive oil, salt and pepper. Top with coriander.
57
snacks, dips
and spreads
a l mon d ingredients
but ter 1 cup oats
¼ cup mixed seeds
fla p jac ks
¼ cup walnuts
1 cup almond butter
1 tsp vanilla extract
¼ cup cacao nibs
serves 8 ¼ cup melted coconut oil
¼ cup maple syrup
these are a source of natural 3 medjool dates (pitted and chopped)
sugars which will provide faster

releasing energy. although the method
oats, nuts, seeds and nut butter Add the oats, mixed seeds and walnuts to a food
will ensure that these flapjacks processor and blitz for a few seconds.
don’t create such a spike in Transfer to a bowl and add the almond butter, maple
syrup, vanilla extract and melted coconut oil and mix well.
blood sugar levels. Add the chopped dates and cacao nibs.
Pour into a greased brownie tin and place in the freezer
for 4-6 hours.
Slice and enjoy!
58
snacks, dips
and spreads
a l mon d ingredients
a nd 1 cup pitted medjool dates
1/4 cup desiccated coconut
co con ut
1 tsp vanilla essence
1 tbsp almond butter (can be substituted for peanut butter too).
en ergy method
ba lls
Place the dates in the food processor and blitz.
Add the coconut, vanilla and almond butter and blend
until smooth.
Roll into balls and store in the fridge or the freezer. Keep
serves 6 for no longer than 3-4 days in the fridge or freeze them for
longer.
dates are rich in fibre,
magnesium and calcium.
59
snacks, dips
and spreads
a p pl e r in gs ingredients
w i th 2 apples
1 tbsp almond butter
a l mon d
Sprinkle of cinnamon
Sprinkle of vanilla extract
but ter method

Peel and core the apples. Slice them into 1/2 inch thick
serves 2 rings.
Place the apples on a lined baking tray.
the fats and proteins in the
Place under the grill for 5 minutes.
almond butter help to slow the
Spread the almond butter or tahini onto the rings and
release of the sugar into your sprinkle with cinnamon and vanilla. Eat and enjoy.
blood stream. meaning you’ll
feel fuller for longer.
60
snacks, dips
and spreads
a p r icot ingredients
c h ia jam 200g dried apricots (opt for organic where possible as they don’t
contain sulpher dioxide)
Water to cover apricots
serves 3 20g chia seeds

Juice from 1/4 lemon
apricots are sources of vitamins
a and c which both contribute
to a healthy immune function. method
Place the apricots in a glass bowl and cover with warm
water. Leave to soak for 4-6 hours.
The apricots would have plumped up and absorbed some
of the water. Strain the apricots, be sure to keep the water
as you will need it later.
In a blender blend the apricots with 3tbsp of the apricot
water. Once smooth add to a pan with the chia seeds,
lemon juice and 5 tbsp of the water.
Place over a low heat and allow to warm through for 15
minutes. Serve with scones, toast or add to porridge. Store
in the fridge.
61
snacks, dips
and spreads
c h eesy ingredients
ka l e c h ips 1100g kale
2 tsp tahini
Juice of 1 lemon
serves 1 1/2 tsp salt
2 heaped tbsp nutritional yeast
this recipe is a source of
plant-based iron and protein.
method
Wash the kale and place into a bowl.
In a separate bowl combine the tahini and lemon juice.
Pour over the kale and massage the kale with the mix,
ensuring it is fully covered.
Sprinkle over the salt and toss around in the bowl.
Pour the kale onto a lined baking tray and spread out
evenly, sprinkle over the nutritional yeast to ensure it is
fully covered.
Place in the oven for 10-12 minutes. You are looking for the
kale to be relatively dry. Ensure to keep an eye on the kale
as it burns quickly.
Remove from the oven and serve warm or cooled.
62
snacks, dips
and spreads
c h ia ber r y ingredients
jam 300g frozen mixed berries
40g chia seeds
1 tsp vanilla powder
serves 3 Juice of 1 orange
120ml water
chia seeds are rich in omega-3
which contributes to a healthy
brain function. method
Place all the ingredients in a pan on the hob over a low to
medium heat, allow to cook for 25- 30 minutes until all
the liquid has soaked up and a jam like consistency has
formed.
Remove from the heat, allow to cool and place into a jar in
the fridge. Keep for 3-4 days.
63
snacks, dips
and spreads
fla xseed ingredients
c rackers 3 tbsp chia seeds (+9tbsp water to make a chia egg)
1 cup ground flaxseeds
1 tbsp apple cider vinegar
serves 6 6 sun-dried tomatoes (chopped)
3 tbsp of oil from the sun-dried tomato jar
flaxseeds are a source of 2 tsp dried rosemary
plant-based omega-3 and really Generous amount of salt to taste

Pepper to taste
high in fibre. 4 tbsp water
method
Combine the chia and water in a bowl, whisk well and set
aside in the fridge until the mix firms up (around 5-10
minutes).
In a separate bowl combine the flaxseeds, rosemary, salt
and pepper.
Add the sun-dried tomatoes, oil, apple cider vinegar and
water. Combine until the mix holds.
Press the mix onto a lined baking tray. The mix should be
flat (around 1/2cm thick).
Bake in the oven for 30-35 minutes. Switch the oven off
and leave to cool.
Once cooled snap the mix into individual crackers. Enjoy!
64
snacks, dips
and spreads
go l den ingredients
milk 250ml coconut milk
1/2 tsp turmeric powder
Pinch of black pepper
serves 1 1/6 tsp ground ginger
black pepper increases the

absorption of the active method
ingredient in turmeric
Place all the ingredients into a pan over a low heat and
(curcumin). whisk until well combined and heated.
Pour into a mug and serve.
65
snacks, dips
and spreads
h e r by ingredients
co ur get te 3 courgettes (washed and sliced into rounds)
1 tsp olive oil (for sautéing)
h u m mus
1x 400g can chickpeas
3 tbsp tahini
Generous amount of salt
Pepper to taste
serves 6 Juice of 1 lemon
Large bunch of basil
adding vegetables to your Large bunch of coriander
hummus is a great way to bulk

it out and increase your
method
vegetable and fibre
consumption. you could also try Heat the oil in a pan and lightly sauté the courgettes with
a pinch of salt (ensure that these don’t burn or the
peas for an extra protein boost. hummus will look more brown). Note: you could also
steam them although sautéing releases more flavour.
Combine all the ingredients in a food processor (including
the courgettes). Blitz until smooth (or slightly textured).
Serve and enjoy!
66
snacks, dips
and spreads
m i l ky ingredients
m aca 200ml almond milk (unsweetened)
1 tbsp maca powder
en ergy
1/4 tsp vanilla extract
Pinch of pink Himalayan rock salt
bo ost method
dr i n k
smooth.
Then add the milk to a pan and gently warm through on
the hob.
serves 1 Once heated pour into a mug and serve.
maca is a powder from the

maca root, it’s rich in iron and is
a great source of natural energy.
you could switch this for a
plant-based malt drink instead.
67
snacks, dips
and spreads
r o a sted ingredients
r e d peppe r 4 red peppers
2 tsp (+ 1tbsp) olive oil
di p
1 small clove of garlic
1/4 tsp salt
Pinch of black pepper
2 tbsp tahini
serves 6 1 tsp apple cider vinegar
Pinch of cayenne pepper (optional)
red peppers are super high in
vitamin c
method
Slice the peppers in half (leave the seeds in) and drizzle
with the olive oil. Place in the oven for 45 minutes - 1 hour.
Once soft and slightly char-grilled, remove the peppers
from the oven and allow to cool slightly.
Scoop out the stalks and the seeds from the inside of the
peppers.
Add them to the blender or food processor with the olive
oil, garlic, salt, pepper, tahini, apple cider vinegar, olive oil
and cayenne pepper. Blend until smooth.
Pour into a bowl and serve with crudités, almond crackers
or sundried tomato crackers.
68
snacks, dips
and spreads
spicy ingredients
ca r rot dip 350g peeled and chopped carrots
1 tbsp tahini
Juice of 1/2 lemon
serves 6 1 tsp salt
1 tsp paprika
cooking carrots increases the 1/2 chilli
bioavailability of the 1/4 tsp ground cumin
beta-carotene. bioavailability
refers to the amount of the
method
nutrient which can be absorbed
Steam the carrots until soft.
and utilised.
Place the carrots into a food processor and blitz until
smooth.
Chop the chilli into small chunks and add in to the food
processor along with the tahini, lemon juice, salt, paprika
and cumin.
Blitz until the dip is well combined.
Scrape the dip out of the processor and place into a bowl
to serve, ensure you remove as much of the mix from the
processor as possible.
Enjoy
69
snacks, dips
and spreads
sweet ingredients
po t ato 2 medium sweet potatoes
1 can 400g chickpeas
h u m mus
2 tbsp tahini
1 small garlic clove
Juice of half a lemon
1 tsp salt
serves 6 1/4 tsp cumin
1/2 tsp smoked paprika
sweet potatoes are a source of Pinch of chilli powder (optional)
potassium which helps regulate

fluid balance in the body.
method
Preheat the oven to 180°C
Prick the sweet potatoes and place them in the oven for
1hour - 1hour 15 minutes. You want them to be incredibly
soft and sweet.
Remove the sweet potatoes from the oven. Once cool
enough to handle gently peel away the skin. This should
come away very easily. If the skin is difficult to peel, place
back in the oven for 15 minutes.
Add all the ingredients to the blender and blend until
smooth.
Serve with crudités or with crackers.
60
maintenance nutritional information
breakfast recipes - nutritional information
Calories Fats Protein Carbohydrates Fibre
Beans on toast 483 9 23 71 12
Chia pudding 421 33 15 16 17
Chickpea Muffins (3) 313 10.5 17.4 31.5 10.2
High protein shake 370 13 28 33 6.2
Maple oats with peanut butter 424 17 15 49 8.5
No Egg Shakshuka 299 11 12.5 33 8
Overnight bircher 553 42 11 27 12
Peanut butter on 2 slices of toast 348 8.4 13 55 6.3
Smashed avocado on rye toast (1/2 avo) 310 15 8.8 35 6
main recipes – nutritional information

Avocado and cauliflower flatbreads 681 34 24.5 65 15
Baked tofu 820 36 35 83 12
Burrito bowl 434.5 13 17.5 53 16.5
Cauliflower, tofu and chickpea salad 419 27.3 15.3 26 6.3
Cheesy pasta 736 28 32 81 14
Creamy avocado pasta 493 22 7.5 63 5
Creamy mushroom pasta 562 26 16 64 5.5
Falafel burgers 455 17 12.5 58 10
Goodness bowl 712 16 22 114.5 14.5
Lentil and chickpea soup 331 17 11 28 8
Lentil and spinach stew 517 17.5 31 52.5 13.5
Mac 'n' cheese 388 4.3 24.3 56 13.3
Mexican jacket sweet potato 471 15 14 57 19
One pot summer vegetables 552 15 27 64 25
Quinoa and roasted vegetable salad 789 42 26.5 65.5 21
Rice, bean and kale salad 352 13 15 38 13
Rye toast with sweet potato hummus 446 21.8 11.9 44.8 11.1
Sticky nut aubergine with cauliflower rice 541 33 17.5 39.5 15
Sweetcorn and bean salad 493 28.5 14.5 33 18.5
Thai Green Curry with cauliflower rice 378 23 10.75 29.5 17
Thai green curry with rice 526 24 12.25 61 8.25
Tofu stir fry 459 21 21 38 13
Vegan cheese salad 375 27 4.3 24 5.4
Vegetable buckwheat ramen 262 4g 9.75 44.25 5.5
71
snacks - nutritional information
1 apple with 1tbsp almond butter 154 5 3 22.5 6
2 chickpea muffins 209 7 11.6 21 6.8
200g soya yoghurt with vegan protein 192 4.7 23.3 8.3 4.5
20g lightly salted popcorn 85 3 1.9 10.8 3.5
30g Roasted fava beans 119 3.9 11.3 7.5 4.5
40g Dark chocolate 212 12.8 2.96 19.6 7.36
400ml almond milk with 1 scoop vegan protein 127 5.3 17.9 1.9 0.9
Almond butter flapjacks 414 29 11.4 23 7
Coconut and almond balls x1 211.5 4 4 37 4.6
Herby hummus with flaxseed crackers 366 27.5 12.9 9.2 10.1
Milky maca energy drink 46 2.4 2.4 3.4 0
Peanut butter on toast 366 15.5 16.2 38 6.4
Roasted red pepper dip 129 10.5 2.2 4.8 2.8
Spicy carrot dip with 1 wholemeal pitta bread 192 2.7 6.6 31.4 7.1
Spicy carrot hummus with 2x oatcakes 119 5.2 2.8 13.2 9
Sweet potato hummus 195 5.8 7.1 25.8 5.5
72
chapter four
you r a -z of
bas i c kitchen
essential
fo o d s
This section has been written to help you get to grips with some plant-based kitchen essentials. Whilst of course you
won’t need to have all of these foods in your cupboards all of the time it’s a nice idea to rotate through the list.
Ensuring that you’re eating a wide range of foods can help keep you motivated, spark your creativity and prevent
boredom. Additionally, food variety helps to support a diverse gut microbiome. Your microbiome refers to the bacteria
which sits in your gut. These bacteria are essential to ensure that you’re digesting food and absorbing nutrients
properly. In addition to having positive benefits on your gut health we know that eating a wide range of foods is also
more likely to generate optimal nutrient profiles. This means that you’ll be gaining a wide range of nutrients and are
less likely to become deficient in specific nutrients.
Almonds
Almonds are a really good source of plant-based protein and fibre to help support your gut health. They’re great for
snacking on or sprinkling into plant-based yoghurt in the morning.
Almond butter
Almond butter is good way to pack in the healthy fats and vitamin E which is vital for skin health. This can be spread
on rye toast for breakfast, stirred into porridge or spread on an apple for an afternoon snack.
Apple (dried)
Apples are a great source of prebiotic fibres. This means they help to feed and maintain good bacteria in the gut. These
are perfect for snacking on as a sweet afternoon pick-me-up.
Apple cider vinegar

This is another source of prebiotics to help feed gut bacteria. Although it’s also a really useful way to flavour food. There
have been many myths about ACV and whilst it’s not on this list to aid weight loss (the research isn’t supportive
enough) it can be used to add a sharper flavour to recipes.
Apple puree
This is much lower in sugar and energy than many of the other sweeteners. Apple puree can be used to sweeten cakes,
porridges or even just stirred into plant-based yoghurt for breakfast.
Apricots (dried)
Apricots are high in vitamin A, a key vitamin which plays a role in maintaining eye health. They can be used in raw
baking products as a replacement for dates or just for snacking on in the afternoon. Although, as they’re still a source
of concentrated sugar please be aware of your portion size.
Artichoke hearts
These are a source of folate which is vital for red blood cell production. Folate is particularly important for pregnant
women. Artichoke hearts are a useful addition for adding some excitement to a salad.
Black peppercorns
Surprisingly black pepper is a source of calcium. Although with the amounts of black pepper you’re likely to consume
it’s going to have minimal effects. Black pepper is also really useful for flavouring food. The active ingredient piperine
helps to increase the absorption of curcumin (the active ingredient in turmeric).
Bouillon – organic vegan stock

This brand of stock contains far less artificial ingredients than many other stock brands. Stock can be added to soups
or stews for a little extra flavour.
Brazil nuts
These nuts are rich in selenium which is important for fertility in males. Be aware of portion size when it comes to nuts
though. Aim for around 3-4 Brazil nuts per portion (for snacking).
Brown rice
Brown rice contains fibre and potassium. Potassium is vital for fluid balance in the body. Brown rice is a useful way to
bulk up any meal.
Brown rice pasta

This is a great gluten-free pasta alternative for those who suffer with coeliac disease or gluten intolerance. It’s also an
easy way of getting your fibre in whilst eating something which feels a little more carbohydrate heavy.
73
Buckwheat flour
Buckwheat flour is a really useful cupboard ingredient for anyone who suffers with coeliac disease of gluten
intolerance as it’s naturally gluten free. This flour still provides some esalticity in recipes and is great for using in
pancakes and gluten-free breads.
Butter beans
Butter beans are a great source of plant-based protein and iron which is required to transport oxygen around the body.
Butter beans can be used for adding to a tomato sauce and serving over rye toast or adding to a soup to provide a
more filling meal.
Cacao powder
Cacao powder is a useful way to ensure your chocolate fix. It’s also rich in magnesium which is required in over 300
processes in the body. You can add this to your morning porridge for a more chocolatey start or whizz it up with some
almond milk in the afternoon and heat through. This is a super simple and healthier alternative to hot chocolate.
Cannellini beans
Cannellini beans are rich in B vitamins which are required in metabolism. They’re also really useful in thick creamy
recipes when blended with some plant-based milk. Cannellini beans can often be used interchangeably with butter
beans as they’re both similar in flavour and texture.
Cashew nuts
These are a source of plant-based iron and magnesium which helps with muscle and nerve relaxation. As well as being
handy for snacking, these can also be used to make a base for raw desserts or plant-based ice cream.
Chestnuts
Chestnuts are high in manganese which plays a role in digestion. They make for a delicious snack and are much lower
in fats than regular nuts.
Chilli paste
Chilli’s are high in vitamin C to help support a healthy immune function. Adding chilli paste to your recipes is a useful
way to flavour food.
Chia seeds
These seeds are a great source of plant-based omega-3. They can be added to porridge, made into chia pudding or
even used as an egg replacement (when combined with water and left in the fridge to set) in recipes.
Chickpeas
Chickpeas are rich in choline which is important for generating cell membranes. Chickpeas can be turned into
hummus or simply added to soups and stews for bulking out meals. Chickpeas have also been known to work their
way into plant-based brownie recipes too.
Cinnamon
Cinnamon helps with balancing your blood sugar levels. Add it to your morning porridge or plant-based yoghurt to
help keep your blood sugar stable throughout the morning.
Coconut curls/ chips

Coconut is rich in fibre. Curls or chips are perfect for snacking on throughout the day as they’re much lower in sugar
than dried fruit.
Coconut milk
Coconut milk is a source of calcium which is particularly important on a plant-based diet. Calcium plays a role in
maintaining bone health. Coconut milk can be used for baking or added to soups or curries for a creamy texture.
Cous-cous
Cous-cous is made from wheat and is a source of B-Vitamins which is essential for energy production and metabolism.
Cous-cous can often be used interchangeably with rice.
Edamame beans
These beans are a great source of plant-based protein. They can be bought in their pods and served as a starter or
bought de-skinned and frozen. The frozen varieties can be added to stews, rice dishes or goodness bowls for an extra
protein boost.
Figs (dried)
Figs are high in iron and calcium. These are two nutrients which can be slightly more tricky to obtain enough of on a
plant-based diet. Figs are great for snacking on with almond butter, adding to summer salads or using in raw baking
as an alternative to dates. Although, be aware of portion sizes when it comes to dried fruit as they still contain more
concentrated natural sugars.
Flaxseeds
Flaxseeds are also known as linseeds and they’re high in omega-3 and fibre. Flaxseeds can be used as an egg
replacement (when combined with water and left to set in the fridge) in baking and also added to porridge, yoghurt
and smoothies for a quick fibre fix.
Frozen berries
Berries are rich in antioxidants which help to fight free radicals in the body. They can be made into compote, added to
smoothies, protein shakes or porridge in the morning or enjoyed as an after dinner snack.
Garlic paste
Garlic contains prebiotic fibres which help to feed the beneficial bacteria in the gut. This is a great way to cook with
garlic without having to spend ages chopping and peeling it. It also prevents garlic smelling hands!
Granola (low sugar)

The oats in the granola are a source of beta-glucans. Beta-glucans are a type of fibre which have been shown to help
reduce cholesterol. It you’re eating granola for breakfast with plant-based milk or yoghurt or even as an afternoon
snack be aware of its sugar content and your portion size.
74
Green tea
Green tea is a source of catechins – a type of antioxidant which has been shown to support liver function. The caffeine
in green tea is much slower releasing than caffeine in coffee due to the presence of L-theanine. As a result, you’re less
likely to experience caffeine highs and lows.
Ginger paste
Ginger is high in magnesium and antioxidants to help support your immune system. Using ginger paste is a really easy
way to add ginger to your dishes.
Ginger powder
This form of ginger is easier to add to baking, porridge and smoothies for an extra kick. This is another way to help
reduce waste as ginger powder lasts longer than fresh ginger.
Ground almonds
Almonds are rich in vitamin E which helps to support skin health. Ground almonds are great for using in gluten-free
baking or as a coating for avocado fries, fritters or homemade tofu nuggets.
Hearts of palm
Hearts of palm are a type of vegetable which are most commonly found in tins. They’re particularly high in vitamin B6
which is important for energy metabolism. These are best for snacking on or adding to salads. If you’re new to hearts of
palm you should be aware that they have quite a sharp flavour and may take a while to get used to.
Jackfruit (canned)
Jackfruit is often used as a meat alternative on a plant-based diet. It’s rich in vitamin C to support a healthy immune
function and fibre to support healthy bowel movements. Jackfruit can be marinated in smoked paprika, paprika,
cumin, salt and pepper and baked to simulate pulled pork.
Kimchi
Kimchi is a selection of fermented vegetables. It’s known for its beneficial effects on gut bacteria as it’s a source of
probiotic fibres. This means that it contains beneficial gut bacteria. Kimchi can either be eaten straight from the jar,
added to salads or goodness bowls for an extra gut friendly boost.
Lemons
Lemons are best known for their vitamin C content to help support a healthy immune system. They can be added to
water for a refreshing kick and are equally beneficial in flavouring foods. Adding lemon juice to leafy greens can
increase the amount of iron which can be absorbed from the greens.
Lentils
These are high in prebiotic fibres. The type of fibre which helps to feed the good gut bacteria. Lentils are also a source
of protein and complex carbohydrates. You can use these as a base for a vegan chilli instead of rice.
Limes
Like lemons, limes are also well known for their vitamin C content. They’re also really delicious when used in
plant-based Thai green curries.
Maple syrup
Maple syrup contains a small amount of magnesium. Whilst maple syrup is natural it does still count as an added
sugar and part of your 30g per day recommendations. Maple syrup can be used as an alternative to honey in baking or
to sweeten your porridge in the morning.
Miso paste
Miso is a source of plant-based iron which is needed for overall energy maintenance. Try getting creative with miso
flavours and using it with baked aubergine.
Mixed spice
A combination of spices provides a source of antioxidants. Mixed spice is a really good way to add a more intense
flavour to your bakes or porridge.
Mixed herbs
Whilst you’d only be using these in small amounts, mixed herbs are still a source of manganese and iron. They’re useful
for flavouring food and helping to make plant-based eating that little more exciting.
Mung beans
Mung beans are a source of plant-based protein. They’re delicious for adding to broths to increase your protein intake.
Nutritional yeast
Nutritional yeast is an inactive yeast which is used in plant-based cooking to provide a cheesy like taste. Ensure that
you’re buying the one which is fortified with vitamin B12 as this is a great way to help reduce the risk of deficiency.
Nutritional yeast can be added to breads, ‘cheese’ sauces or as a topped in soup.
Oats
Oats contain a source of fibre known as beta-glucans which have been shown to reduce cholesterol. Aside from
porridge oats can be ground into a flour and used in baking or to coat baked mushrooms as an alternative to breaded
mushrooms. Oats are also a particularly cheap ingredient and are therefore always useful to have in the cupboard.
Oat milk
Oat milk has the lowest carbon emissions out of all plant milks. Ensure that you’re buying brands which are fortified
with key nutrients including: calcium, vitamin D and vitamin B12. Oat milk can be used as a direct alternative to cows
milk. Although, it is much sweeter than some of the other plant-based milks so be aware of that when you’re using it
in savoury dishes.
Olives
Olives are a source of healthy fats and the fat-soluble vitamin, vitamin E. These can be used to make a homemade
tapenade, added to salads or as a pre-dinner appetizer. If you’ve got them in your cupboard then you’ll always have a
snack for guests.
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Olive oil
Olive oil is a source of monounsaturated fatty acids which has been shown to have beneficial effects on heart health.
Olive oil can be used to make sauces, as a dressing or to roast vegetables.
Onions (dried)
Onions are rich in vitamin C which is important for supporting a healthy immune function. Dried onions are a really
useful way to flavour food. They can be added to soups or stir frys for an extra flavour burst.
Onions (frozen)
Chopped frozen onions are useful for reducing the amount of time you spend prepping vegetables.
Quinoa
Quinoa is a complete source of protein this means that it contains all 9 essential amino acids. Quinoa can be used as a
replacement for rice or cous-cous.
Paprika
Paprika is a source of antioxidants and helps to provide a smoky flavour to meals.
Peas
Peas are great for adding to pasta dishes, rice dishes or goodness bowls. They’re high in protein to help support muscle
repair and recovery and to help keep you fuller for longer. They’re also a source of vitamin C to support immune
function.
Peanuts
Peanuts are high in iron, magnesium and vitamin B6 which is needed to energy production. Peanuts can be added to
stir-frys for an extra crunch.
Peanut butter
Peanut butter is rich in healthy fats and is delicious when spread on rye toast or spread on an apple as an afternoon
snack.
Pumpernickel rye bread

This rye bread is the very dense flat packed rye bread. Rye is a great source of iron and magnesium. It’s high in fibre to
help keep you full throughout the morning. You can use this as an alternative to toast and top it with smashed
avocado or peanut butter and banana as a super quick and easy breakfast.
Pumpkin puree
Pumpkins are rich in beta carotene which is essential for eye health. Pumpkin puree is a great way for saving on prep
time when you’re making soups.
Pumpkin seeds
These seeds are rich in magnesium to help support muscle and nerve function. They can be used in homemade
granola or added to pumpkin soup as an alternative to croutons.
Raisins
Raisins are a source of plant-based iron. Although, they’re also high in sugar and should be consumed in moderation.
They can be added to porridge as an alternative to a liquid sweetener to provide an extra sweet hit.
Rice vermicelli noodles

These are a naturally gluten free alternative to noodles, quick very quickly and are therefore a useful addition to stir
frys.
Salt
Salt is a source of sodium which is required to help balance fluid levels in the body. Salt is also useful for flavouring
food. Whilst it is essential to overall health ensure that you’re not consuming more than 6g per day.
Sauerkraut
Sauerkraut is a fermented food made from cabbage and is a source of probiotics. Probiotics arebacteria which is
beneficial for the gut. Sauerkraut can be used as a topper to avocado on toast or as an addition to a goodness bowl for
some extra gut-friendly bacteria.
Sesame oil
Sesame oil is another oil which is high in monounsaturated fatty acids. It’s extra delicious when used for making Asian
inspired dishes.
Sesame seeds
Sesame seeds are incredibly high in iron and magnesium. Steamed greens are delicious when topped with toasted
sesame seeds.
Smoked paprika
Much like paprika, smoked paprika is a source of antioxidants to help support a healthy immune function and remove
free-radicals in the body. Smoked paprika is divine when paired with paprika and works particularly well when used to
marinate tofu.
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Soy sauce
Soy sauce is a source of sodium which helps to regulate fluid balance in the body. Soy sauce can be used
inter-changeably with tamari in stir frys, sauces and to flavour vegetables.
Soya milk
Soya milk is the most nutritionally similar to cows milk. It contains calcium and is rich in protein. Ensure that
you’re buying unsweetened varieties which are fortified with extra vitamins and minerals. Soya milk can be used
as a direct alternative for cows milk in recipes such as porridge, baking, sauces and smoothies.
Soya yoghurt
Soya yoghurt is a way of ensuring you’re supporting your gut bacteria. Make sure you buy the brands which are
fortified with added nutrients and contain live cultures. Soya yoghurt can be used to make creamy sauces for
pasta. It’s also useful as a quick breakfast when served with nuts, seeds and berries.
Star anise
Star anise contains antioxidants and vitamin C to help support the immune system. It’s also been found to have
anti-inflammatory properties. Try baking plums with cinnamon and star anise and serving with plant-based
yoghurt or ice cream for dessert.
Seaweed
Seaweed is a source of plant-based iodine. Iodine can be difficult to obtain on a plant-based diet and is essential
for neurological development in babies and thyroid function.
Sundried tomatoes in oil

Tomatoes are rich in the antioxidant lycopene which has been shown to be beneficial in helping to reduce the
risk of testicular cancer in men. Sundried tomatoes are delicious with oat cakes and hummus.
Sunflower seeds
These seeds can be used in homemade granola, baking and homemade breads as well as being a convenient and
on the go snack.
Sweetcorn
Sweetcorn is loaded with insoluble fibre meaning that the fibre is not absorbed in the body. Therefore, do not be
alarmed if the sweetcorn is identifiable when it’s excreted. Try adding sweetcorn to pasta sauces for an extra fibre
boost.
Tamari
Tamari is a gluten free version of soy sauce. It contains sodium which is important for fluid balance in the body.
Tamari can be used to flavour steamed greens, stir frys and in sauces.
Tahini
Tahini is made from ground sesame seeds and is therefore a really good source of iron. Tahini can be made into a
dressing using salt, lemon juice and water. The combination of the lemon juice and the tahini can help increase
the absorption of the plant-based iron. Teas Herbal teas are a beneficial way to help increase overall water
consumption and contribute to adequate hydration status. Try opting for a sweeter herbal tea after your meal to
help curb those sugar cravings. It’s recommended to avoid caffeinated teas in the evening as this can impair your
ability to sleep.
Tofu
Tofu is rich in calcium and is a great source of lean plant-based protein to help keep you fuller for longer. Tofu
can be used as a meat-alternative but is also delicious when scrambled with turmeric, paprika, salt and pepper
and served on rye toast for a filling breakfast or lunch.
Tomatoes (tinned, pureed and chopped)

Tomatoes are a source of lycopene. Lycopene is an antioxidant which provides the red colour in tomatoes.
Lycopene has been shown to have beneficial effects in reducing the risk of testicular cancer in males.
Turmeric powder
The active ingredient in turmeric is curcumin which is a potent antioxidant and has been shown to help reduce
inflammation in the body. Turmeric powder can be added to homemade hummus, soups and curries.
Walnuts
Walnuts are a source of plant-based omega-3. Omega-3 is essential for brain function and joint health. Walnuts
can be crushed on top of salads for an extra crunch or consumed as a mid-morning snack to help stabilise blood
sugar levels.
Wasabi paste
Wasabi paste is useful for storing in the cupboard and adding a kick to homemade plant-based sushi. This can
help increase excitement, engagement and motivation for staying on a plant-based diet.
White rice
White rice is a source of simple carbohydrates. This means it is released into the blood stream at a much faster
rate than therefore providing fast releasing energy. Rice is a great option as a pre-workout meal when you’re
looking for a fast releasing source of energy.
Wholegrain wraps
Wholegrain wraps are a source of B-vitamins to help with energy production and metabolism. They’re super
useful to keep in the cupboard so you’ve always got an easy lunch base. These can also be toasted and made into
taco shells for plant-based tacos.
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chapter five
to p k i tchen
t i p s a nd h a cks
You may have come across a few kitchen hacks in the past but have never really taken them on board. Well, now’s your
time to do so. These kitchen hacks have been written to help make your plan as easy, simple, clean and stress free as
can be. They’re also a great way to save time, money and reduce waste too.
When it comes to kitchen tips the first thing to get straight is ensuring you’re storing your food correctly. You may be
surprised to learn that your fridge is designed to store specific foods in certain compartments of the fridge in order to
prolong the shelf-life. Storing your food correctly in the fridge can help to reduce the amount of food which goes off
and consequently gets watsed. Here are a few key pointers when it comes to organising your fridge:
Invest in a few glass tupperwear boxes to help keep your meals fresh.
•
Keep your sauces, dressings, water and juices in the door (avoid keeping plant milks in the door as the
• temperature can fluctuate.
Store your plant milks on the top shelf but make sure they’re fully sealed (you want to avoid leakage and
• drippage).
Left-overs should go in a tupperwear on the middle shelf which also makes them easily accessible.
•
Store herbs in glasses containing water to help optimise their shelf life. You can also keep pre-chopped vegetables
• in glasses of water to prevent them from drying out.
Many fridges have specific draws for fruit and vegetables. These draws are designed to suit the humidity
• requirements to optimise the shelf-life of fruits and vegetables so take advantage! If you have a fridge with these
draws then take advantage!
When it comes to meal prep, kitchen hacks really can be your best friend. They make life so much easier and can help
take the pressure off. Below is a list of kitchen hacks which can help to support you through your plant-based plan.
hack 1.
Freeze berries which are about to pass their use-by date. Freezing helps to lock in the nutrients and helps to save on
the food waste. Frozen berries are really useful for throwing into a smoothie, muffin recipes or even just snacking on
when you’re looking for a sweet and refreshing option.
hack 2.
Save your overly ripe bananas. Just before your bananas are going bad peel them and add them to a bag in your
freezer. Adding frozen bananas to smoothies or protein shakes provides a source of fast releasing carbohydrates,
perfect for pre workout. These bananas are also handy for making banana cake as they’re super sweet and moist. You
can either defrost or microwave the bananas before use. Additionally, when you’ve saved up enough bananas you can
add them to a food processor with some almond butter and vanilla extract to turn them into banana ice-cream.
hack 3.
Slice and freeze your lemons and limes. You might have noticed a running theme here… Your freezer can really help
you out in times of need. For this hack try slicing your lemons and limes and then freezing the slices. Next time you’re
enjoying a glass of water you can add your frozen lemons and limes to the water rather than wasting a whole new
lemon.
hack 4.
Save your leftover fresh herbs for stocks, soups and stews. If you have fresh herbs which are about to pass their use-by
date add the herbs to an ice cube tray with water and freeze. Next time you’re making a soup or stew you can add your
herby ice cube to the pan to enhance the flavour.
hack 5.
Don’t waste the vegetable trimmings. When you’re slicing vegetables make sure you keep the ends and you can boil
and simmer them with some herbs and water to make a flavoursome stock. This can also then be frozen and saved for
the next time you make soup.
hack 6.
Save your pennies and reduce your food waste by buying frozen fruits and vegetables. This is especially helpful if you’re
cooking for one and can reduce the amount of produce that you throw away.
hack 7.
Pre-prepare your vegetables. This is a great one for when you’ve got friends coming over for dinner. Chop and season
your vegetables up to 2 days before hand and then store them in a tupperwear in the fridge. This way you can rush in
from work and throw them in the oven to cook. This hack massively saves on prep time and can help make
entertaining that little bit less stressful.
hack 8.
Slice and freeze bread. If you’re only buying food for you it can become tiresome eating the same thing day after day
just to ensure you’re reducing food waste. Try slicing your rye bread and keeping it in the freezer. Pull out one slice as
and when you need it. This way you won’t end up buying weekly bread which you’re likely to throw away.
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hack 9.
Place a damp cloth under the chopping board. Chopping boards can often move around whilst you’re trying to
prepare your vegetables. Placing a damp kitchen tea towel underneath the chopping board can help it remain stable.
hack 10.
Tap your jars. Have you ever really struggled to get into a jar? Try tapping it on its side on the kitchen counter to help
release some air. This way the top will twist right off.
hack 11.
Look after your potatoes. If you’re preparing dinner and the potatoes have to be peeled first make sure to leave them in
water whilst you prepare the other components of the meal. This helps to keep them white and prevents them from
oxidising which can turn them brown.
hack 12.
Make tomato sauce. Don’t waste tomatoes which look like they’re about to pass their use-by date. How about roasting
them with some oil, salt and pepper and then blending them into a tomato puree. This can then be used as a dipping
sauce, a pasta sauce or added to soups for a more intense flavour.
hack 13.
Speed up the ripening process. If you’ve got a stubborn fruit which won’t seem to ripen then add it to a paper bag. The
reaction from the paper bag helps to speed up the ripening process.
hack 14.
Store your unripe avocados next to your bananas. Much like the paper bag trick the reaction between the two fruits
(yes avocados are a fruit) help to speed up the avocados ripening process.
hack 15.
Prevent your apples turning brown. Apples are renowned for turning brown quickly after you’ve sliced them. However,
squeezing lemon juice over the sliced apples can prevent them going brown.
hack 16.
Keep your avocado stone. If you’re using half an avocado make sure you keep the stone in the half that you’re saving.
This hack can help to prevent the avocado turning brown and keep it fresh for the next time you use it.
hack 17.
Don’t waste the seeds. In order to reduce food waste as much as possible you’ll need to get creative. Next time you’re
roasting a pumpkin or a squash why not scoop out the seeds, remove all the stringy fibres and then toss them in a
bowl with some oil, salt and pepper. Once they’re covered place them on a baking tray and bake in the oven at 180˚C
until they’re nicely golden. These make for delicious crouton replacements in soups.
hack 18.
Hull your strawberries. Rather than fussing around with a knife try hulling your strawberries with a straw. Simply pass
the straw from the base of the strawberry up towards the top to push out the leaves.
hack 19.
Save your sticky ingredients. When you’re baking with molasses you might have noticed that when you’re trying to
measure out the correct amount half of it ends up on the spoon at the bottom of the measuring cup. Instead run the
spoon or measuring cup under boiling water (obviously remember kitchen safety) to prevent the molasses sticking.
hack 20.
Preheat your baking dishes. Preheating your baking dishes can help to speed up the amount of time it takes for the
vegetables to cook as the bottom side is already warm rather than adding them to a completely cold dish.
hack 21.
Prevent your pot from boiling over. Placing a wooden spoon over the top of a saucepan which is on the boil can
prevent it boiling over and creating a big mess over the hob!
hack 22.
Freeze leftover wine for soups. Didn’t quite finish the bottle of wine? Try freezing it in ice cube trays so that you can
add it to soups for a stronger flavour.
hack 23.
Freeze nuts. This may seem like a strange one but freezing nuts can help to maintain their natural oils.
hack 24.
Clean a cast iron pan with salt. Using salt instead of a scrubber can help to preserve the pan.
hack 25.
Garlic hands? No problem why not try rubbing them on a stainless steel pebble or squeezing lemon juice on them to
help neutralise the smell. If you don’t have a pebble you could also try rubbing them on the inside of the sink.
hack 26.
Renew your wooden spoons. After a while wooden spoons can become a little worn. Boiling them in hot water and
leaving them in the heat to dry can help to rejuvenate your wooden spoons.
hack 27.
Clean your wooden boards with lemon and salt. Wooden boards (as pretty as they look) can be a pain for cleaning.
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hack 28.
Heat your lemons. Heating lemons in the microwave can help to release more juice from them. This only takes 10
seconds but can have a large impact on the flavour of your meal or water.
hack 29.
Keep your hob area tidy. Storing the wooden spoon in the hole on the handle of the pan can help to prevent a mess
around the hob.
hack 30.
Easily remove a corn husk. Microwave your corn on the cob for 4 minutes. Slice the base of the corn and the husk
should easily slide off. There you have a clean corn ready for slicing and serving. Be sure to use a tea towel when
touching the husk as it will be really hot.
hack 31.
Rejuvenate your champagne. There’s nothing worse than a wasting half a bottle of champagne. Try adding raisins to
the bottle to help spark up the fizz!
hack 32.
Make your potato wedges with an apple slicer. Hate spending time slicing potatoes for wedges? Try using an apple
slicer to chop your potatoes and sweet potatoes into wedges ready for roasting.
hack 33.
Microwave fresh dried herbs. Just missed the use-by date for your herbs? Try placing them in the microwave for 1-2
minutes to revitalise them so they’re fit for use.
hack 34.
Store your nut butter upside down. Oil separation happens naturally with nut butter although storing your jar upside
down can help to prevent a layer of oil sitting on top of the nut butter when you open it.
hack 35.
Speed up your iced coffee. Freezing coffee in ice cube trays is a great way to ensure you’ve always got an iced coffee on
the go. Simply remove the ice coffee cube and add it to a glass with some plant milk for a delicious summer coffee.
hack 36.
Get to know your peppers. The female peppers (identified by 4 feet at the base) are sweeter and therefore more
delicious for eating raw. Whilst the male peppers (identified by 3 feet at the base) are sharper and are therefore better
for cooking.
hack 37.
Preserve your avocados. Brushing the flesh of your avocado with oil or lemon juice can help prevent it from going
brown.
hack 38.
Hack 38. Save the heat. Warm your plates in the oven to help keep the food warm when serving it.
hack 39.
Liven up your grains. Enhance the taste of your grains by cooking them in tea-infused water. Try black tea, earl grey or
chai for a deeper flavour.
hack 40.
Easy peelers. Microwave your butternut squash for 2 minutes to make it easier and softer to peel and chop.
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chapter six
h ow to com p ose
a he al t hy p la te
A healthy balanced plate should compose of a combination of proteins, carbohydrates, healthy fats and sources of fruit
and/or vegetables. Knowing which foods you should consume from each group can often be challenging due to
conflicting media headlines and clashes of messages on social media confusing the nation. However, this next section
can help you to understand exactly what a healthy balanced meal looks like and how to create one which is right for
you.
portion sizes
Understanding portion sizes is the perfect place to start. This knowledge helps you consume the correct amount of
food in order to stay healthy. Throughout this section typical portion sizes and visual guides will be highlighted to help
you to learn to identify healthy portions of specific food groups. Please be aware that these are general guidelines and
may change depending on your goals.
fruit and vegetables

The British Dietetic Association (BDA) advise eating at least five 80g portions of fruit and vegetables per day.
It’s recommended to ensure that your fruit and vegetable consumption is diverse in order to maximise the nutrients
you receive from your food. Your hands are the best way to identify portion sizes without needing scales. It is not
recommended to weigh everything all the time as this can contribute to an obsessive and unhealthy relationship with
food. You should also be aware that the body is pretty clever at regulating it’s energy requirements. The majority of
people don’t eat exactly the same amount of energy every day and without this affecting their weight. This method is a
great way to help you visualise your own portion sizes. Remember your hand might be a different size to your
colleagues’, family members’, postman’s etc…
Fruit
Use your fist for fruit. One serving of fruit should be the size of your fist. For example, on average 12 grapes = one fist
size.
Below is a list of what 80g of fruit look like…
• One banana, orange, pear or apple
• Half an avocado or grapefruit
• Two satsumas, plums or similar sized fruits
• A slice of large fruit, for example pineapple or melon
• A handful of grapes/ berries (10-12 roughly)
• One heaped tablespoon of dried fruit, for example raisins, sultanas, cranberries (try and limit your dried fruit intake
to maximum of one portion per day)
• Three heaped tablespoons of fruit salad (fresh or tinned in fruit juice)
Vegetables
Use 2 open hands to help guide vegetable or salad servings.
Below is a list of what 80g of vegetables look like…
• Three heaped tablespoons of vegetables raw, cooked, tinned or frozen
• Three heaped tablespoons of any pulse - beans, peas or lentil
• One cereal bowl of lettuce, spinach or watercress.
Fruit and Vegetable Juices and Smoothies

One 150ml of unsweetened 100% fruit, vegetable juice or smoothie counts as one of your 5 a day. You might be
surprised to learn that no matter how much you drink or how many varieties of juice or smoothies you consume (for
example 200 ml orange juice in the morning and 300ml apple juice in the evening), it will still only count as one of
your 5 a day. This is due to the juicing process; the food matrix is changed through juicing meaning the majority of
fibre from the food is lost and free sugars are released. As a result it’s not recommended to consume more than
around one portion of fruit juice per day. Although, this is not a target and if you’re eating your fruit and vegetables
over drinking them then that’s great.
complex carbohydrates
Carbohydrates are vital for energy production and the production of serotonin (also known as the happy hormone).
Complex carbohydrates have shown to protect us against the risk of Heart Disease and Strokes. The high fibre content
and reduced processing results in a lower glycaemic index ( GI). In practise this means that these carbohydrates release
energy more slowly throughout the day. This helps you to feel fuller and more energised for longer. Examples of
complex carbohydrates are porridge oats, rye bread, quinoa and brown rice.
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Your fist is the best way to identify a portion of complex carbohydrates. Although, here are some typical portion sizes
recommended by the British Dietetic Association.
• Breakfast Cereal: 3 tablespoons
• Porridge oats: 3 tablespoons
• New Potatoes (Boiled): 2 egg sized
• Rice (Boiled): 2-3 tablespoons
• Bread: 1 medium slice
• Baked Potato (with skin): 1 medium
healthy fats
By now you’re likely aware of the role of healthy fats on energy production, hormone production, the ability to absorb
fat soluble vitamins, joint support, heart health and brain function. Healthy fats are essential to a healthy balanced diet
as the body cannot synthesise them itself. Using your thumb is a great way to understand portions size for healthy fats.
Below is another guide to help you understand healthy fats in measures too.
• 1 teaspoon of butter or spread
• 1 teaspoon of oil
• 2 teaspoons of nut butter
• 2 teaspoons of tahini
plant-based proteins
Protein portion sizes and requirements can vary depending on age, gender, weight and activity levels. The Reference
Nutrient Intake (RNI) for protein is 0.75g per kilogram of body weight per day for adults. This is approximately 56g/day
for men and 45g/day for women aged 19-50 years. It’s commonly thought that those who are following a plant-based
diet have said they found it difficult to meet their daily protein intake. However below is a recap of sources of
plant-based proteins and their typical portion size. As you will see it’s very easy to meet your daily protein intake. In
fact, the average adult in the UK exceeds their daily requirement. Please also note that protein requirements may be
greater for those who exercise regularly.
a typical portion of protein

Use your palm to help measure a healthy serving of beans and pulses. Here are some other ways of visualising
plant-based protein portion sizes.
• Beans and Pulses - provide around 20g of protein per 100g, a typical serving is around 3 tablespoons or 80g
• Nuts and Seeds - typically contain up to 20g of protein per 100g, a typical serving is around 30-40g
• Soya based foods - tofu for example contain 8g of protein per 100g. A typical serving is around 4 heaped
tablespoons= 100g.
creating a healthy plate

Now that you’ve got to grips with the portion sizes it’s important to understand how to transfer this onto a plate and
what a balanced meal should look like. In this section guidance on what a healthy plate looks like will be provided,
along with a list of foods for each food group. This will hopefully not only give you some inspiration for meals but
educate you in what foods fit into which categories should you decide you want to experiment by putting your own
meals together.
The Eatwell Guide guidelines prove an outline of how much of each food group we should be eating to have a
balanced diet.
½ of your plate should be designated to vegetables/salad.
1/3 to ½ should be designated to carbohydrate (including starchy vegetables)
1/4 should be designated to protein
One serving of healthy fats.
Remember vegetables contain carbohydrate: There are two main categories of vegetables, starchy and non-starchy. The
distinction between the two lies in their total content of starch (a type of carbohydrate).
Below is a list of categories of food groups with their relative foods including starchy and non-starchy vegetables.
Foods can fall under a few categories. For example, nuts contain protein and healthy fats, beans contain complex
carbohydrates and protein and most fruits and vegetables are also sources of carbohydrates.
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Complex Carbohydrates Plant Proteins Healthy fats Fruits
Basmati Rice Beans Olive Oil Apple
Black Rice Chickpeas Tahini Apricot
Brown Rice Lentils Nut Butters Banana
Buckwheat Nuts: Extra Virgin Oil Blackberries
Couscous Almonds Coconut oil Blueberries
Oats Brazil Nuts Avocado Cherry
Quinoa Cashews Avocado oil Clementines
Rice Noodles Spelt Pasta Peanuts Olives Cranberries
Sweet potato Walnuts Coconut Currents
Wholegrain bread Nut Butters Dates
Wholegrain pasta Seeds: Grapes
Yams Pumpkin Seeds Kiwi
Chia Seeds Mango
Sesame Seeds Melon
Hemp Seeds Orange
Flaxseeds Pineapple
Sunflower Seeds Raspberries
Tempeh Rhubarb
Tofu Strawberries
Watermelon
Starchy Vegetables Non-Starchy Vegetables Stalk Vegetables Other

Beetroot Leafy Greens: Asparagus Aubergine
Carrots Brussel Sprouts Celery Bean Sprouts
Parsnips Broccoli Leeks Broccoli
Peas Cabbage Spring Onions Cauliflower
Potatoes Choy Mushrooms Mushrooms
Pumpkin Kale Peppers
Sweet Potato Lettuce Tomato
Sweetcorn Rocket
Winter Squashes Spinach
Watercress
Now that you’ve got a bit more of an idea of portion sizes and food groups you might be wondering how you can
become a little more creative. Below are a few tips to inspire you to get creative with your foods.
1. Utilise tinned and frozen fruits and vegetables. As you know by now that these can be just as and if not more
nutritious then some fresh sources of fruits and vegetables. Be aware though when buying tinned fruit make sure
they’re in their natural juices.
2. Incorporate more vegetables into your dish. For example: with plant-based bolognaise you can add peppers,
garlic, onions, tomatoes and more. The main base of the bolognese can be lentils or chickpeas which are great
ways of increasing plant-based protein.
3. Stuff and bake your peppers - add couscous or quinoa as a way of increasing complex carbohydrate and
vegetable intake.
4. Eat a rainbow diet- this helps to increase a variety within your diet along with expanding your taste palate.
5. Try to vary your food between weeks.
6. Steam, microwave, roast or poach rather than boil your fruit and veg, to retain the maximum amount of
nutrients.
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chapter seven
wo rk i ng your
way a round a
s u pe r m a rket
Working your way around a supermarket can sometimes feel a little bit intimidating especially if you’re trying to follow
to a healthy food plan. Where possible try and stick to the same few supermarkets to allow you to learn where your
required staples are. You’re less likely to waste time wondering round the whole shop every time you go to buy food.
This trick can also help you abide by your plan. If you know where the items on your list sit you won’t have to walk
round the whole supermarket with the temptations of other items which can easily stack up the cost of your shopping.
Next, you should try and strategise your shop in the more effective way possible. Ultimately, you’re looking to walk in
and walk out as quickly as possible. Planning your shop begins before you even enter the supermarket. It starts from
when you’re writing your list. Below is an outline for how to write your shopping list.
1. working out what to buy

This might seem like the most simple task although when you’re faced with peanut butter or almond butter… it can all
get a bit too much! You don’t want to over buy, under buy or miss off key ingredients. So…the best way to ensure you
have it all is to keep a running list on your fridge or in the kitchen throughout the week. Once you’ve finished a food
you can add it to your ‘to buy’ list. Don’t worry though you won’t need to re-buy everything all in the same week. You
should rotate through this list to increase food diversity. You’ll also be able to tell instantly what you have in the
cupboards and what you don’t. There’s nothing quite like spending ages rummaging through the shelves only to
realise you don’t actually have it in stock.
2. next, plan your meals for the week

Whilst this may seem time consuming, it is essential for staying on top of your healthy eating plan. You can’t write a list
until you’ve planned what you’re going to be eating that week. Often people go shopping without a plan, end up
buying more food than they need ‘just in case’, spending more money than necessary and throwing a large amount
away. To prevent all of this you need a plan. If you’re using this plan then that part has already been done for you. If
you’re picking your own recipes then try and ensure you’re making recipes with similar ingredients so you can keep
your total supermarket bill and your food wastage down.
3. organise your list by aisles

This is the most effective and time-saving way of sorting your list. Make sure that you group all the vegetables, fruits,
pulses together etc. Below is a basic aisle list to help you know which foods are categorised together.
Bakery and bread: pumpernickel rye bread, wholegrain wraps, wholegrain pitta bread.
Pasta and rice: brown rice, white rice, brown rice pasta, wholegrain pasta
Oils, sauces and condiments: olive oil, sesame oil, tomato sauce, dairy-free pesto, ketchup, jarred olives,
jarred sun-dried tomatoes.
Cereals: oats, All Bran, Weetabix, good quality low sugar granolas.
Dairy Alternatives: soya yoghurt, coconut yoghurt, almond yoghurt, plant milks, dairy-free cheese.
Tinned foods: chopped tomatoes, beans, chickpeas, lentils, vegan soups.
Frozen foods: fruits and vegetables, dairy-free ice cream.
Spreads: peanut butter, almond butter, low-sugar jam, sunflower seed butter.
Snacks: crackers, rice cakes, oat cakes, corn thins, date and nut snack bars
Baking isle: nuts, seeds, dried fruit, ground almonds, baking powder, vanilla extract.
Herbs and spices: dried mixed herbs, rosemary, basil, coriander, paprika, cumin, turmeric, mixed spices,
cinnamon, ginger.
Deli/ additional items: hummus, pre-packaged roasted vegetables, sundried tomatoes, chocolate, tofu.
Fruits and vegetables: fresh fruit and vegetables, fresh herbs, fresh spices e.g. ginger, turmeric root.
Sweets and treats: anything extra that you might want to buy yourself that week. Try and ensure that there’s
only one or two items on here if you’re trying to stick to a healthy balanced diet.
Of course, you shouldn’t go buying everything on this list every week it’s simply here to help you identify which foods
are located in groups in the supermarket and how you should organise your own list.
One of the most popular barriers to healthy eating is that it’s too expensive. Although healthy eating and plant-based
eating really doesn’t have to break the bank. Below is a list of ways to shop savvy, eat well and not spend your whole
monthly budget!
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1. Pay with cash
This may sound really old school as few people carry cash these days but taking out a set amount of money which you
intend to spend can prevent you picking up extra unnecessary items here and there. It can also help you to keep tabs
on your overall finances.
2. Avoid food shopping when you’re hungry

It’s well researched that you’re much more likely to impulse buy foods when you’re hungry. You’re also much more
likely to purchase high fat and high sugar foods when you shop on an empty stomach. Save yourself the expense by
ensuring you’ve eaten before you go.
3. Write a shopping list

Being organised can really help you to save on the pennies. If you go with a list you’re much less likely to deviate from
your list and it can help you to streamline and speed up your shop too.
4. Avoid buying checkout foods

Foods are positioned at the checkouts to tempt you to spend the extra money. You’re less likely to need food at the
checkouts so break the habit by opting for the ‘self-serve’ checkout where possible.
5. Shop once or twice per week rather than daily

Shopping daily massively increases your exposure impulse buys. Avoid the temptation by shopping once or twice a
week maximum.
6. Buy frozen fruits and vegetables

It’s a common misconception that frozen fruits and vegetables are not as nutritious as regular fruits and vegetables.
This isn’t the case. Frozen fruits and vegetables can often be more nutritious as the nutrients are locked in through the
freezing process. Not only are frozen produce cheaper, they’ll also save you on prep time and help to reduce food
wastage too.
7. Buy canned beans, pulses and lentils

Canned beans, pulses and lentils are much cheaper than the pre-cooked vacuum packed varieties. You could also opt
for the raw varieties although be aware of cooking and soaking time.
8. Bulk buy snack bars

If you notice that you regularly eat snack bars try buying them in a packet of 4 or 6 as they’ll work out much cheaper
than buying them individually or daily during your lunch break.
9. Take your own shopping bags

Taking your own shopping bags can help to reduce environmental impact and can keep your overall bill down too.
10. Shop in the evening before the supermarket closes

Supermarkets are much more likely to put food on offer in the few hours before they’re closing and so head in then to
check out the bargains.
11. Shop seasonally

Seasonal produce is often cheaper as it’s had a shorter distance to travel and is more readily available. Fruits and
vegetables are also more nutritionally beneficial when they’re in season too.
12. Plan your meals

Planning meals can help you to reuse ingredients throughout the week. This can reduce food waste and the amount
you’re spending on your weekly shop too.
13. Buy own brands

Buying branded products is one way to eat into your bank account and destroy your saving plans. Start trying
supermarkets own branded products. You’ll quickly realise that they’re exactly the same and cost only a fraction of the
price.
14. Max out on the international section

You’d be surprised to see the difference in price when you buy foods such as coconut milk, nuts and spices from the
international section. They’re much cheaper than when you buy the same ingredients from the baking or spice
sections.
15. Where possible avoid express supermarkets

Products and foods in express supermarkets are usually marked up by up to 25%! Shopping in larger supermarkets is a
great way to buy the same products at a significantly lower price.
16. Use a basket rather than a trolley

If you’re shopping for one then this is a great way to ensure that you’re not overbuying. A basket is much more likely to
fill up quickly (and become heavy) which in turn will prevent you from buying unnecessary extras. Of course, if you’re
shopping for more than just yourself then this tip might not be as applicable for you.
17. Check the ‘reduced to clear’ section

Often cans and packets are added to this section simply because the packaging is damaged although the product
inside is exactly the same. Check this section to bag yourself some bargains. Make sure though what you’re buying is
on your list rather than impulse buying.
18. Get rewards from your shopping

Make the most from your spending by signing up to your local supermarkets points system. This is a great way to get
money back or achieve personalised offers on some of your favourite or most bought products.
19. Rotate foods weekly

Avoid buying the same foods each week. Rotating foods each week can help you to reduce food waste (as you can tell
yourself you’ll buy something next week rather than this week) and will also contribute to your nutrient diversity and
helpt to promote optimal gut health.
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20. Cook once, eat twice
This is another savvy way to make your food, time and money go further. Cook double the portion for dinner and then
take the second portion to work for lunch the next day. You’ll notice that there is a lot of this strategy in the plan. The
reason for this is to help you reduce food waste and maximise your time effectively.
21. Be wary of BOGOFS

In theory buy one get one free sounds like an ideal money saving opportunity although in reality the first product is
often marked up (which means you’re spending more anyway) and the second one is more likely to end up wasted.
22. Buy sliced bread and freeze the leftovers

If you’re shopping for one freezing sliced bread is a great way to reduce food waste and ensures you don’t have to buy
it weekly. This works for rye bread too. This way you can simply remove one slice from the freezer at a time. This works
for rye bread too.
23. Cook from scratch

Cooking from scratch at home works out much cheaper than buying a takeaway as the ingredients go so much further.
Cooking at home allows you to get two or three meals for the cost of one takeaway.
24. Check the lose produce

Lose produce can sometimes be considerably cheaper than the pre-packed versions so it’s worth checking before you
add them to your basket. Buying unpackaged produce is also much more environmentally friendly.
25. Load up on the grains

Unrefined grains are a helpful strategy to help bulk out meals for little cost, opt for brown rice, oats and cous-cous for
some cheaper options.
26. Check out cashback apps

There are a range of apps now which offer you cash back depending on your where you’re shopping. Do some research
into finding a cashback app which works best for you.
27. Resist the tricks

Be aware of tricks which are used in the supermarket which are designed to encourage you to buy more. Pumping
fresh bakery smells into the air in the bakery section is a common trick to get your taste buds going. Supermarkets will
also often put seasonal items at the front of the store as it’s the first thing you’ll cross paths with meaning you’re much
more likely to make a purchase.
28. Create a budget for your weekly food shop

This way you’re much less likely to overspend on the impulse buys. Ensuring that you’ve got a strict budget can help
you stay within your price range.
29. Scan the whole shelf

Supermarkets place the more expensive products at eye levels to prompt you to spend more. Make sure you’re
scanning the whole shelf for the best price. Remember to do this every time you go shopping as different items get
put on promotion. Only buy them if they’re already on your list though.
30. Avoid pre-prepared fresh fruits and vegetables

Whilst the pre-chopped carrots and pre-cut melon might be a great way to save time, if you’re looking to save on the
pounds then this isn’t ideal. You’re much better buying the pre-prepared frozen vegetables or simply stick to the
whole un-prepared fresh varieties.
There you have your top tips for making healthy eating and cooking much more simple and kinder to your bank
account. There’s quite a few here so remember you don’t have to take everything on board all at once. Work your way
through them to find out which ones work best for you.
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chapter eight
h ow to m a ke
h e a l t h ier
ch o i ce s a nd
ad a p t recip es
Plant-based eating is all about getting creative with a whole range of foods you may not be so familiar with. Getting
creative can also help you to enjoy your food more. That’s why trying new recipes and using plant-based alternatives
can help maintain your enjoyment and also your motivation on this plan. More technical recipes are likely to work
better in the way in which they’ve been written. Although, for less technical and more straight forward recipes there
are a few simple swaps you could try. Note, if you’re trying to change a significant number of ingredients in the recipe
then you might be better off to find a specific plant-based or vegan recipe for the same dish. Below are a plant-based
switches which can be made in order to make recipes vegan or plant-based friendly.
common easy plant-based swaps to make recipes healthier
Switch milk for plant milk

For the most part this is a pretty simple switch. You should be aware as to whether the recipe is a sweet or savoury
one. Soya milk and unsweetened almond milk are your best bets when it comes to savoury recipes. Meanwhile oat milk
is naturally much sweeter and may therefore work better in sweeter snacks or desserts. Make sure you taste as you go
along as you may also discover that you can reduce the amount of sweetener you need.
Switch chicken for tofu

This switch can’t be utilised in all recipes. Although, recipes which utilise chicken pieces or chicken breast can usually
be replaced with marinated and baked or lightly sautéed tofu.
Switch grated cheese for nutritional yeast

In recipe which use grated cheese to top soups, bolognaises or jacket potato try using nutritional yeast. Don’t be put
off by the texture of nutritional yeast as it looks slightly like fish food but it provides a really delicious cheesy taste.
Switch dairy yoghurt for soya yoghurt

This is a really simple switch. Soya yoghurt has the same texture as dairy yoghurt. Ensure you’re buying one which isn’t
sweetened with sugar. You could also try almond, cashew or coconut-based yoghurts too.
Switch butter for coconut butter or odourless coconut oil

In savoury recipes where you require a similar consistency to butter you can try odourless coconut oil or vegan butter.
If you’re replacing butter in a sweeter recipe then coconut butter is a better option. This isn’t recommended though if
you’re not a coconut fan.
Switch cream for coconut cream

This is really delicious with Asian-inspired recipes or sweeter recipes. Switch cream cheese for cashew cream cheese or
soya cream cheese This is a really simple switch. With the rise in veganism and interest in eating a more plant-based
diet many brands have created dairy-free alternatives. Do your research to find the best brands available to where you
live.
Switch pulled pork for pulled jackfruit

There are some delicious recipes now which mimic pulled pork using jackfruit. You can switch a pulled pork burger or
wrap for a pulled jackfruit burger or wrap. In order to achieve a similar taste and texture marinate, use canned jackfruit
and marinate it in a vegan barbeque rub before baking.
Switch minced meat for lentils or sunflower mince

Lentils are a great switch for minced meat as they’re high in protein and fibre. In bolognaise you could directly switch
the minced meat for the lentils. Another example includes burgers. You could blitz the lentils up into a pate with
onions, carrots, beans, herbs and spices. Sunflower mince is also a new kid on the block which hasn’t gained much
attention as of yet. Essentially it’s mince made from sunflower protein and can be cooked in a similar way to regular
mincemeat.
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Simple hacks for cutting top tips for adding protein to
energy from your diet your meals
1. Use half cauliflower rice and half brown rice 1. Adding beans and pulses to soups and stews
2. Use reduced fat hummus. Hummus is one of the 2. Adding hummus as a side to your meal or on top
few low-fat foods where the fat removed is replaced of your salad. The chickpeas and tahini in hummus
with water instead of sugar. Be aware of low-fat is a great source of plant-based protein.
yoghurts and low-fat drinks. When fat is removed from
a product something needs to replace the texture and 3. Use tahini for dressings. Tahini is a sesame seed
the flavour. In many cases this comes in the form of paste which is delicious when mixed with lemon,
sugar so please be aware when you’re buying reduced salt and water in order to make a salad dressing or a
fat items. It’s essential to remember that healthy side sauce for roasted vegetables. Sesame seeds are
dietary fats are essential in maintaining and a source of protein which is what makes tahini a
supporting your long-term health. useful way for adding protein into your diet.
3. Half your sauce. Sauce can be a large contributor to 4. Add nuts and seeds to salads and soups
your overall energy intake.
5. Top toast with scrambled tofu or mixed seeds.
4. Bulk your meals out with vegetables. Avoid using
6. Snack on peanut butter with your apple
vegetables as side dishes but rather make them more
of the star of the show!
5. Invest in an air fryer. Air fryers provide a similar •

texture to fried foods but helps you to save on the
amount of oil you need to use as air fryers require
significantly less oil.
top tips for smarter drinking and how to make healthier

alcoholic choices
If drinking alcohol is part of your social live then fear not this isn’t to suggest that you must go tee-total. It’s simply to
show you how to make healthier choices when it comes to alcohol and how to support your nutritional requirements
the next day. Remember though all in moderation as excessive drinking can start to impact your progress and ability
to achieve your goals.
Opt for the lower calorie options

Clear spirits with fresh lime, mint and soda is a healthier alternative to cocktails which are often high in sugar and
calories. Drinks which are high in sugar are easier to over drink.
Opt for clear spirits

Clear spirits contain less congeners than darker spirits. Congeners are natural chemical compounds which are found in
alcohol and contribute to hangover symptoms the following day. Vodka, white rum, tequila and gin are all examples of
white spirits.
Opt for dry wines

Dry wines are lower in sugar than sweet wines and so won’t promote such a spike in blood sugar levels which can
cause you to crave more sugar the following day.
Ensure you’re consuming a protein rich meal ahead of drinking

It’s commonly thought that a carbohydrate heavy meal should be consumed prior to drinking to ‘line the stomach’. In
fact it’s protein which helps to slow down the metabolism of alcohol meaning you’re less likely to experience really
intense hangovers the following day. Ensure that you’re adding a source of protein to your meal before drinking.
Stay hydrated
Alcohol contributes to dehydration which in turn contributes to hangover symptoms. Make sure you’re drinking a glass
of water between drinks to help prevent dehydration and help to reduce the risk of a horrendous hangover!
Set your boundaries

Once you start drinking it becomes easy to get carried away with ‘an extra glass of wine’ or ‘a few extra shots’. Setting
your boundaries in a sober state is more likely to help you to prevent going that one step further or too far in some
cases.
Know your limits

You might be surprised to learn that the recommendations for alcohol consumption is not to exceed more than 14
units of alcohol per week. This recommendation is applicable for both men and women. 14 units of alcohol equate to
the following:
• 6 pints of beer (4%ABV)
• 7 glasses of 175ml wine (11.5%ABV)
• 14 single shots of spirits (40% ABV)
Support your liver

Alcohol is metabolised in the liver. Magnesium is one of the key nutrients which is utilised for alcohol metabolism.
Following a heavy drinking session your magnesium levels are more likely to be depleted. It’s essential that you’re
eating magnesium rich foods to help replace any magnesium losses and to ensure that there’s enough available
magnesium to support its other roles in the body. Foods rich in magnesium include: avocaods, green leafy vegetables,
nuts and seeds.
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eat a protein rich breakfast
The morning after a night of drinking your blood sugar levels are more likely to be all over the place. You need to help
to stabilise them in the morning rather than consuming more sugar which will generate a greater blood sugar
rollercoaster. Starting the day with a protein rich breakfast which contains vegetables to support lost micronutrients
and a source of complex carbohydrates can help to stabilise your blood sugar levels throughout the rest of the day. An
example of a hangover friendly breakfast includes: scrambled tofu on toast with spinach, tomato and mushrooms as a
great way to set you up for the day.
23 tips for eating out

When you start a new plan or way of eating it’s easy to fall into the trap of gaining anxiety around eating out. This is
something which you need to work hard to try and avoid. Eating is incredibly social and these social factors play a role
in your relationship with food. Missing meals out with friends or social affairs because of food can quickly spiral into
bigger more concerning problems. This section will equip you with the tools to feel more relaxed about eating out.
These top tips are guides to help you know what to look out for when you’re eating in a restaurant.
1.Check the menu before you go

Checking the menu before you go allows you to make more informed choices. You’re far less likely to order
spontaneously based on what your friends are ordering. This is also a great way to make you feel more prepared and
relaxed about enjoying social arrangements whilst still working towards your goals.
2.Avoid significant drops in blood sugar

It’s not advised to change your eating pattern for the rest of the day based on the basis that you’re going out for
dinner. Large gaps between eating can lead to significant drops in blood sugar levels. When your blood sugar levels fall
you’re much more likely to opt for something sugary and to over eat in order to bring your levels up drastically.
3.Stay hydrated throughout the meal

Meals in restaurants are often higher in salt. A high salt consumption can play havoc with your fluid balance; although
equally not consuming enough can have similar effects. It’s essential that you drink water slowly throughout your meal
to maintain adequate hydration status.
4.Eat mindfully
Often when you’re around others you may be subconsciously trying to match their speed of eating. Eating fast can lead
to impairments in digestion. Try your best to be aware of the speed at which you’re eating. There will be more on
mindful eating later in this chapter.
5.Avoid copying other people’s orders

Copying other people’s orders is less likely to help you stick to your goals.
6.Avoid all you can eat restaurants

These restaurants are not ideal for your overall health or your relationship with food. They encourage over eating and
you’re more likely to come out having eaten way more than you need or feel comfortable with simply because you
wanted to get the most for your money.
7.Consider a herbal tea after the meal

Of course if you really want dessert then there are definitely times for desserts. Although, if you’re finding yourself
eating out quite regularly then you might want to switch some of your desserts for a herbal tea to help stick to your
goals. Having a tea provides you with something to focus on whilst everyone else is tucking into their desserts.
8.Avoid sugar sweetened drinks

These drinks have been shown to stimulate appetite and provide empty calories and sugar as they provide no
nutritional value. You’re much more likely to over eat if you’re consuming these regularly.
9.Skip the cocktails

Cocktails are often laden with sugar syrups and sugary mixers. As they’re incredibly sweet they’re much easier to drink.
This means not only are they high in energy you’re more likely to drink a few. Instead opt for a clear spirit with lime
and sparkling water.
10.Pick a starter OR a dessert

You don’t need to eat a three-course dinner whenever you go out to eat. Instead pick a starter or a dessert.
11.Consider sharing
Sharing starters and desserts is a really great way to enable you to have some of the dish without needing to eat it all.
It’ll also help with inter-personal bonding too.
12.Speak up
Never feel embarrassed to ask the waiter questions about the dish. If they aren’t sure of the answer then politely invite
them to go and check with the chef. Equally, you don’t need to have something just because it’s easier for the
restaurant. Be brave and ask for changes to the dish.
13.Be polite
Asking all these questions and becoming a slightly irritating customer is received much better if you’re polite about it.
Remember you are the one that’s being more difficult so try and make the waiter’s job as easy as possible by treating
them with respect.
14.Opt for veggies as a side

Skip the fries for some steamed vegetables or a salad as a way to bulk out your meal and to help you work towards you
5 a-day.
15.Ask for sauces on the side

Sauces are often a key contributor to the overall energy and sugar in a dish. Asking for the sauce on the side helps you
to manage the portion size.
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16.Switch your chips
If veggies as your side isn’t going to work for you then try switching your chips to baked or roasted potato or sweet
potato as a healthier plant-based alternative.
17.Avoid over ordering

This can be a challenge when people around you are over ordering. Although avoid the portion distortion which can be
situational when those around you are eating more. Remember everyone is unique and some people may need more
food than others.
18.Don’t feel obliged to finish your plate

Portion sizes in restaurants tend to be bigger than normal to allow you to feel that you’re getting value for money. You
don’t have to finish it all. If you’re struggling with the concept of wasting money then the following explanation might
be useful. When you attend a restaurant you’re paying for your chair, the waiter’s salary, the chef’s time, the bar staff,
the heating, lighting and the restaurants rates. The food is simply a small part of the total cost. Therefore, by not
finishing your entire meal you’re wasting fairly little in terms of the money.
19.Avoid sizing up
This is another way for restaurants to make a little extra money. If you’re struggling with this then try the following.
Every time you say no to getting the next size up, put that extra money in a jar. After 3 months take that money and
buy yourself something small with it. This is a particularly important and useful tip if you’re someone who’s buying
takeout coffees regularly.
20.Ask for wholemeal bread

If you’re eating bread at the beginning of the meal then ask them to switch the white variety for a wholemeal option if
possible. This will contribute to your overall fibre intake.
21.Be aware of the extra butter

This is a simple tip if you’re managing your weight. The butter which you continuously spread on your bread before a
meal can really add up. If you’re managing your weight, you’re better off to skip the bread and the butter altogether.
22.Switch creamy sauces for tomato sauces

When it comes to eating a plant-based diet out lots of restaurants have become much more adaptable. Many now
even have their own vegan menus. Although, should you be struggling in a restaurant ask them to switch any creamy
sauces for a tomato based sauce (ensure they’re not adding butter or milk to it though).
23.Create your own

If you’re really struggling to find something plant-based or vegan on the menu then scan the menu for all the
plant-based ingredients and ask them to make you your own dish. Remember this is more likely to pay off if you’re
polite in asking!
mindful eating
This section is very much related to tip 4. and has been designed to help you understand the importance of mindful
eating and how to start practising it in your every-day life.
What is mindful eating and why is it so important? Mindful eating is practising an open-minded awareness of how the
food you eat affects your feelings, mind and soul. This may sound wishy washy to you right now but keep reading to
understand why this practise is so important.
Eating mindfully encourages you to focus on the food in front of you without any distractions. You’re invited to feel very
present whilst eating (this is something that many people are often missing). Phones, papers, laptops and emails,
magazines and TV can all be big distractors which stop you from focussing on your food. When you’re focused you
stimulate the initial phase of digestion which is known as the cephalic phase. During the cephalic phase of digestion
your brain starts to engage with how the food looks and smells. This phase begins before any food has even entered
your mouth. The brain then sends a signal to the mouth and the stomach to start releasing saliva (in the mouth) and
digestive enzymes (in the stomach). These are the fluids which contain the relevant mechanisms to help breakdown
the food. Therefore, once the food starts entering the mouth the body is fully prepared to break it down and utilise it
properly. Although, when you’re not engaging in your food and eating in a very distracted state you’re likely to skip this
key phase of digestion.
When you skip the cephalic phase your body is not physiologically prepared to receive the food. As a result you’re
digestion is more likely to become impaired. This can lead to poor nutrient absorption and therefore increased risk of
nutrient deficiency and impaired gut health (if your food isn’t being broken down properly).
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top tips for eating more mindfully
Focus on one of these tips at a time rather than getting hung up on the fact that you can’t practise them all. You
should also start by trying to eat one snack per day more mindfully and then gradually build up so you become more
aware of your food in general.
1. Remove distractions
TV, social media, phones, magazines, newspapers etc. all contribute to your brain becoming distracted whilst you’re
eating.
2. Notice what’s going on

Sit and notice how the food textures, flavours, aromas, make you feel. Does this food bring back any memories? How do
you feel before and after eating it?
3. Stick to eating in one place in the home

Create one place in the home which you associate with eating. You’re much more likely to eat mindlessly if you’re
constantly moving around, have the TV in front of you or start eating in bed etc.
4. Take a lunch break

Eating lunch in front of your desk is one of the most common distractions and can begin to play havoc on your
digestive system and gut health. Make sure you’re stopping for lunch and closing everything off so you haven’t got
notifications causing distractions.
5. Eat slowly
This is a challenge but practise putting your knife and fork down between mouthfuls. Not only will this help you savour
the food more but you’ll be much more likely to eat mindfully in doing so to. This is also a great way to switch off for a
short period of time in the day which can help you to manage your stress levels too.
Remember you haven’t got to nail all of these strategies at once. Mindful eating has to be practised regularly in order
to gain the full benefits. Start with one tip and learn to get comfortable with it before moving on. Making changes may
make you feel uneasy, but this unease is important when you’re trying to implement behaviour change.
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chapter nine
al te rn a t ive
s u pp l i ment s
Before you read this chapter please be aware that supplementation should be very personalised to you. If you have a
medical condition, a known deficiency or are taking any medication (including the contraceptive pill) or supplements
already then please seek professional advice. Taking supplements whilst taking other medications can interfere with
the absorption of your medications. Furthermore, please be aware that it is not recommended to supplement with
higher doses those which are outlined in this section. Supplements are often used with much less care or concern
than medications, yet you should be aware that you can reach toxicity with supplements too. Finally, the quality of
supplements do vary so please do your research before purchasing supplements to ensure the safety and quality of the
supplement you’re purchasing.
As mentioned earlier on in in this guide there are health benefits which are associated with eating a plant-based diet.
However, at the same time you need to be aware of some of the risks of nutrient deficiencies which are associated with
eating a more plant heavy or vegan diet. There are certain nutrients which are predominantly found in animal
products or which have a lower bioavailability when found in plant foods. Bioavailability relates to the amount of the
nutrient which can be absorbed and utilised by the body. In this section you will gain an understanding into how to
ensure you have an adequate nutritional status whilst following a plant-based diet.
As mentioned removing animal sources of foods from your diet can pose risk of deficiency but the most important
factor is ensuring that you’re replacing any high risk nutrients.
vitamin b12
Vitamin B12 is one of the most well-known nutrients which can pose a cause for concern on a plant-based diet.
Vitamin B12 is essential for energy production and metabolism. Low levels of vitamin B12 can lead to anaemia,
exhaustion, fatigue and nerve damage. In order to ensure that you’re obtaining enough B12 in your diet make sure
you’re buying fortified products such as fortified plant milks, some breakfast cereals, yeas extracts (e.g. Marmite) and
yoghurt alternatives.
The recommendations suggest that those who are following a vegan or more plant-based diet should supplement with
this nutrient. The British Dietitian Association recommends consuming around 3µg of B12 through fortified products or
taking a daily supplement of 10µg per day. Although those who have a deficiency or may be concerned about a
deficiency are encouraged to seek personalised professional advice.
omega-3
Omega-3 is the next nutrient which can pose possible cause for concern. Fish and eggs are most well known for their
available omega-3 content. Omega-3 is accessible on a plant-based diet although you should be aware that omega-3
from plant sources are not as bioavailable than those from animal sources. The omega-3 in plant sources is found in
the form of Alpha-Linolenic Acid (ALA). ALA cannot be utilised by the body. It needs to be converted into the active
forms of omega-3 eicosapentanoic Acid (EPA) and docosahexanoic acid (DHA). As a result of the conversion process a
fair amount of the ALA gets lost. Therefore, if you’re following a plant-based diet you may need to consume more ALA
to replace the extra losses. Plant-based sources of omega-3 include: walnuts, flaxseeds, chia seeds, flax oil and hemp
seeds. Additionally, you can also supplement with omega-3 although ensure that you’re buying a vegan friendly
supplement as most omega-3 supplements are derived from fish. Please remember this supplement recommendation
should be discussed with your doctor or health care professional to ensure there are no individual conflicting factors.
iron
Iron is another essential nutrient to be aware of when it comes to eating a plant-based diet. This is particularly
important for females as their requirements are higher due to menstruation. As you likely noticed in the nutrient
dictionary there are many plant derived foods which contain iron. Although much like omega-3 plant derived iron is
not as bioavailable as animal derived iron. Non-haem iron is the type of iron which is found in plant foods (and haem
iron is iron which comes from animal sources). You can increase the absorption of iron by combining it with a source of
vitamin C. For example, adding lemon juice to your greens or adding lemon juice to your tahini dressing.
Supplementation may be recommended in anaemic individuals. It’s not recommended to supplement with iron if
you’re not deficient as some types of iron may cause constipation.
Furthermore there are genetic variants which can also pose risk of iron deficiency so if it runs in your family it’s
definitely worth getting checked out by a doctor. You should also be aware of iron absorption inhibitors. Polyphenols,
phytates and calcium can contribute to blocking iron absorption. One of the simplest tricks is to avoid drinking tea or
coffee with your morning oats as this can inhibit iron absorption (due to the polyphenols). Whilst this is important
avoid driving yourself mad about inhibitors as your body is clever and will do its best to optimise absorption when
nutrient levels are low.
iodine
Iodine is the next crucial nutrient to be cautious of on a plant-based diet. Iodine is essential for maintaining a health
thyroid function. Removing milk and white fish from your diet can cause a significant risk in deficiency. Iodine can be
replaced through plant-based food sources although it is crucial that you are aware of where to get it from. Prunes,
bananas, corn and potatoes do contain some iodine although seaweed is the richest plant-based source. However, as
the iodine content of seaweed varies significantly and can be quite high in some seaweeds, it is recommended not to
consume more than one portion a week as it can pose a risk of iodine toxicity. Acute or mild symptoms can include:
nausea, vomiting, diarrhea and a burning sensation in the mouth. Although more severe iodine toxicity could cause a
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weak pulse, swelling of the airways or cyanosis. Cyanosis is evident when you become slightly blue in colour. Iodine
absorption inhibitors are particularly important when it comes to iodine status. Goitrogens (a natural chemical
component) are one of the most common iron absorption inhibitors. Foods such as Brussel sprouts, cabbage,
cauliflower and broccoli are all sources of goitrogens. Therefore, it is suggested not to consume these foods with
sources of iodine.
calcium
It’s no surprise to hear that calcium deficiency is a risk on a plant-based or vegan diet as you’re removing dairy which is
the most well known source of calcium. You can obtain enough calcium through fortified cereals, plant-based milks,
tofu, lentils and quinoa to name a few. Although you should be aware that there are some components founds
naturally in plants which inhibit the absorption of calcium. These components are known as oxalates and phytates
which are found in foods including: beetroot, green leafy vegetables and beans. Again, it’s interesting to know and
understand about nutrient absorption but avoid getting caught up food combinations (for the sake of your own sanity,
mental wellbeing and relationship with food).
Furthermore, identifying calcium deficiency is challenging. 99% of calcium is stored in the bones with the remaining
1% present in blood. When blood levels drop, calcium is drawn from the bones and used to replace losses in the blood.
It’s for this reason that calcium deficiency is difficult to identify. Blood levels could show up as normal when calcium
stores in the bones are low. If you’ve been following a plant-based diet for a while it might be worth getting a bone
scan just to ensure that you’re supporting all the requirements to maintain optimal bone function. Please note.
Supplementing with calcium unnecessarily can increase the risk of kidney stones and therefore is recommended
unless you have a low calcium status.
zinc
Zinc is important for a healthy immune function, the nervous system and to promote healthy skin, hair and nails. It can
be found in plant-based food although, sources of zinc such as beans, pulses and legumes contain phytic acid. Phytic
acid inhibits the absorption of zinc. However, soaking beans, pulses and legumes for a few hours prior to cooking them
can help to reduce the phytic acid content and therefore optimise the amount of available zinc. There is no need to
supplement with zinc on a plant-based diet.
vitamin d
You might be surprised to learn that vitamin D is not actually a vitamin. The word vitamin comes from the term
‘vital-amine’, meaning the amine cannot be synthesised by the body and must therefore be consumed as part of the
diet. Although Vitamin D is not a nutrient which has to be consumed through the diet. Instead the body can
synthesise its own Vitamin D through UV exposure. As the sun hits the skin it synthesises pre-vitamin D before
converting it into the active and usable form of Vitamin D. Vitamin D is essential for the absorption of calcium. If you
have low levels of vitamin D you may be at risk of calcium deficiency (despite meeting the daily recommendations for
calcium). Sun screen, darker skin tones, clothing and time of year all affect your body’s ability to synthesise vitamin D.
Dietary plant-based sources of vitamin D are rather limited to mushrooms, fortified cereals and fortified plant milks.
Interestingly, you can increase the amount of vitamin D in mushrooms by leaving them on the window sill exposed to
the sun, stalks side up. With regards to supplementation it is recommended that the UK population supplement with
10µg.d whether you’re following a more plant-based or vegan diet or not. Vitamin D3 is the more bioavailable version
of vitamin D. This means more of the nutrient will be absorbed and utilised. Although be aware that most vitamin D3
supplements are derived from animal sources so ensure you’re buying a vegan specific vitamin D3 supplement.
Evidently, there are few nutrients where supplementation is essential on a plant-based or vegan diet. B12 and vitamin
D are the two which are generally encouraged. With regards to the other nutrients, unless you have been diagnosed
with a deficiency or have a cause for concern then you are likely to be able to obtain enough nutrients through the
diet. Although, this is more likely only possible when you plan your meals to ensure adequate nutritional status and
ensure that you’re switching between staple foods on a weekly basis. Furthermore, you should be reminded that if
nutrient deficiencies are a cause for concern for you then you’re advised to seek personalised professional advice. You
should also be aware that everyone is unique. If you’re finding a vegan or more plant-based diet isn’t working for you
then please seek personalised professional advice to discuss an eating pattern which may be more beneficial for you.
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chapter ten
go a l s et t ing
wo rks h eet
Setting goals can be really significant in helping you to stay motivated, inspired and to ensure that your thoughts and
behaviours are streamlined towards one outcome. They can also drive you to be able to visualise your results and
overcome challenges. When you’re goal setting it’s imperative that you ensure your goals are suitable and realistic for
YOU! Your goals may look very different to your neighbours, partners or best friends and they absolutely should be. We
are all capable of achieving such different goals so what’ right for you won’t necessarily be right for someone else. It’s
advised that you take time over this goal setting worksheet, sit down (with a cup of tea – that usually helps) and think
about your goals in detail. This worksheet should help you align yourself with your goals and check that the goals your
setting are right for you. If you have no idea where to start then don’t worry as the next few exercises will help you
create your goals.
Ideally you should be looking to create three main goals: a long-term goal, a mid-term goal and a short-term goal. All
of your goals need to be measurable. You will learn how to do this in Exercise 2.
Long-term goals
In relation to this plan your long-term goal should be what you’re looking to achieve by the time the 12-week plan has
been completed. This could be an aesthetic based goal or a performance-based goal or even something as simple as
developing your culinary skills. Try not to get too hung up on numbers here (e.g. weight) as numbers can be highly
restrictive and if you’re a few points out of your number you’re less likely to acknowledge all your achievements.
Mid-term goals
In relation to this plan these goals can be monthly goals e.g. what you’re looking to achieve by the end of the month.
Again, these can be aesthetically driven, performance-based, they can be attributed to your mental wellbeing and
stress management or your culinary skills.
Short-term goals
These are goals which you can achieve weekly. Think of these as little weekly challenges. You can set these at the
beginning of each month so you always have something to work on. Try not to make these aesthetically driven as it’s
difficult to see such profound results in a week. Now it’s time to think about what you want to achieve. Start by jotting
down a list of words, thoughts, feelings or experiences. Anything that comes to mind. From here you can start to form
an idea as to what you’re looking to get out of this plan. Once you’ve devised a few ideas as to what you’re looking to
gain from following this 12-week plan you can move onto Exercise 2. This will help you to assess whether these
aspirations are right for you at this moment in time.
exercise 1 Jot down a rough idea of your long-term, mid-term and short-term goals
Long-term goal:
Mid-term goal:
Short-term goals (these can change each week):
exercise 2. Creating Your Goals

Once you’ve had a think about some of the things you’re looking to achieve you can move on to answer the questions
below. These questions are here to ensure that the goals you are setting are right for you at the current stage that
you’re at.
Why am I setting this goal?
Is my goal realistic?
94
Am I being kind to myself or is this a pressurising goal?
(Note: putting more pressure on yourself isn’t conducive to attaining optimum health)
What do I want to achieve from this goal?
Do I think this goal will make me happier?
Does this goal sit inline with my values?
Once you have completed Exercise 2. You can move onto exercise two which has been designed to ensure that your
goals are measurable. In this exercise you will start to create a realistic plan for achieving your goals. To do this your
goals must be SMART goals. It is recommended to revert back to exercise two at the beginning of each month to
ensure you’re staying on top of your goals and to create any new short-term goals.
exercise 3. SMART Goal Setting

Write your goals in the Short-Term Mid-Term Long-Term
relevant boxes to the right. Goal Goal Goal
Specific
(e.g. why, what, who, where,
when)
Measurable
(How will you measure your goal?
Increasing your running speed,
number of recipes you feel
confident with, dress size? Avoid
using weight here. Weight
doesn’t always say much as
muscle weighs more than fat).
Attainable
(What will you need to achieve
this? Any extra kitchen essentials,
how much time will you need,
what else do you need to learn in
order to achieve it?)
Realistic/ Relevant
(Why do you want to achieve this?
Have you set a goal that can be
achieved in the given time frame
whilst supporting your physical
and mental health?)
Timed
(Set dates for when you want to
achieve these goals by)
95
Check-In Weekly Struggles (Have Weekly Changes
(What are your thoughts you found anything (Have you noticed any
and feelings for this week) difficult this week?) physical or psychological
changes?)
Week 1.
Week 2.
Week 3.
Week 4.
Week 5.
Week 6.
Week 7.
Week 8.
Week 9.
Week 10.
Week 11.
Week 12.
96
Finally, maintaining a 12-week plan can sometimes test your motivation. In order to support you, you can use the
checklist below in times of need.
Motivational checklist
Have you….
Filled out your goal setting worksheet?
Planned your weekly shop?
Reassessed your goals?
Filled out your weekly diary?
Written down 3 positive things you want to gain from this plan?
Filled your freezer with frozen fruit and vegetables?
Stocked your freezer with frozen meals?
Diarised cooking/ meal prep time this week?
Set time aside for you?
(This is really important in order to help maintain positive motivation rather than negative motivation. Positive
motivation has been shown to be more beneficial in making long-term changes than negative motivation).
exercise 4. This is to be completed once you have finished the 12-week plan.
Write down 3 things you have achieved:
Write down 3 things you have learnt:
Write down 3 habits you want to continue with now that the plan has finished:
Now that you have your goals set you can go right ahead with the plan. Don’t forget to check back to this section
regularly to ensure that you stay streamlined with your goals and to fill out the rest of the worksheet. Below is a table
which you can fill in weekly to help you stay on track and support yourself.
97
chapter eleven
cl os i n g
co m ment s
(This is to be read once the plan has been completed)
Congratulations! You’ve made it through your 12-week plan. You should be feeling incredibly proud of yourself and
hopefully you’ve noticed many benefits. You may have also experienced some psychological changes which you
weren’t expecting. Go back to your goals worksheet and fill in the last section to remind yourself just how far you’ve
come and what you’ve learnt along the way. This is vital for maintaining motivation now that the plan is over.
Now that you’ve completed the 12-weeks it’s at this point that you could be at risk of heading back to square one. Just
because the plan has finished this isn’t to suggest you should go back to your old habits. The idea is to maintain this
healthy lifestyle which you’ve created for yourself. When left to go it alone you may feel daunted, scared and all round
lost. That’s totally normal and nothing to be too concerned about and remember you can always resort back to the
information in this plan. This certainly isn’t a reason to give it all up. Maintaining a healthy lifestyle is all about balance.
You’ve likely heard this time and time again although it’s important to be clear on exactly what this means.
Balance isn’t about pounding it out in the gym the morning after a heavy night out. It’s about identifying when to do
what’s good for your body and when to do what’s good for your soul. Evidently smashing a workout on a serious
hangover probably isn’t great for either. You’re likely to feel nauseous and dehydrated. ‘Sweating it out’ will only add to
your dehydration. Instead you’d be better off rehydrating with water regularly throughout the day and going for a slow
walk outside. The message here is to really try and listen to your body and think about what your body may NEED
rather than doing what you think you SHOULD do. Equally on other weekends you may decide to skip the night out,
eat a more nutritious meal and hit the gym hard. In order to maintain your goals (both physical and psychological
goals) you need to support both your body and your soul. By focusing purely on your physical goals you’re risking your
mental wellbeing.
Some days you’ll eat more chocolate than you need and others you’ll eat more vegetables than you need. Focus on the
vegetable days 80-90% of the time and the chocolate days 10-20% of the time and you’ll be on your way to #balance.
making a healthy lifestyle work for you

Now that you’ve had a head start it’s all about finding a lifestyle which works for you. Ultimately, you’re much more
likely to be successful if you enjoy what you’re doing. Firstly, you should list out some of your new habits which you
really enjoy. It might be drinking more water, prepping your meals or snacking on more balanced foods to help
stabilise your blood sugar levels. Maybe you’ve found a love for a certain food or a new enthusiasm towards cooking.
Once you’ve identified the habits which you take joy in then you can ensure that you continue with those.
Next, restock your cupboards with your favourite foods from the plan ensuring that you’ve always got a snack on hand.
It’s important to diarise your time for meal planning, prepping and cooking so that you can’t slip back into your old
excuse of ‘I haven’t got time’. You should note though that this shouldn’t ever cut into your sleep time. Sleep is an
essential pillar of overall health and impaired sleep can cause disruptions in appetite related hormones.
You may also find it useful to go back to your initial goals to remember why you want to lead a healthy lifestyle. If
you’ve achieved these goals then why not set some new ones? The plan may be officially over but that isn’t to say you
can’t have goals. Setting goals is really beneficial to helping with motivation and keeping you engaged.
Remember how far you’ve come and every so often stop, take a little break and reward yourself. Avoid using food as a
reward instead buy yourself a small gift, take 10 minutes out, sit down with a book and a mug of tea or simply arrange
a catch up with your friends. Self-care is absolutely pivotal for long-term health.
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chapter one

So without further ado… Let’s get you started….

introduction to your guide and what is plant based nutrition?

Fruits Unrefined oils

what are the health benefits of a eating a whole food

2. Improved gut health

3. Improved cardiovascular disease markers

4. Improved weight maintenance

how can I stay engaged with this whole food plant-based

how to eat for optimum health?

what’s the benefit of a food first approach?

environmental benefits of a plant-based diet

1. Consuming less meat and dairy products

2. Throw away less food

3. Buy more local produce

Here are a few top tips to get you started:

1. Change the way you view vegetables

2. Opt for the healthy fats

4. Allow time for experimenting

5. Slowly increase the beans and pulses

6. Don’t be afraid of the term vegan

common concerns you may have about starting this plan

2. Fear of lack of knowledge

3. Fear of lack of skills

5. Not knowing where to start

1. Plant-based diet causes osteoporosis

2. You can’t get enough protein on a vegan/ plant-based diet

3. Healthy eating and plant-based produce is expensive

4. Plant-based diets are not appropriate for pregnant women

5. You can’t train on a plant-based or vegan diet

what about the vitamins and minerals?

Minerals and Trace Elements

Plant sources of potassium include: fruits and vegetables.

Plant sources of zinc include: nuts and seeds.

• Quinoa for rice

• Switch green vegetables around

top tips for getting started

1. Fill out the goals worksheet

2. Spend some time reading the plan

3. Get to know the ingredients

basic staples list

⧠ Almond milk ⧠ Dates Ground flaxseeds ⧠ Rye bread

week 1 Breakfast Snack Lunch Snack Dinner

week 2 Breakfast Snack Lunch Snack Dinner

week 4 Breakfast Snack Lunch Snack Dinner

week 5 Breakfast Snack Lunch Snack Dinner

week 7 Breakfast Snack Lunch Snack Dinner

week 8 Breakfast Snack Lunch Snack Dinner

week 10 Breakfast Snack Lunch Snack Dinner

week 11 Breakfast Snack Lunch Snack Dinner

Chickpea, Tofu and Cauliflower Salad

Creamy Avocado Pasta

Lentil and Chickpea Soup

Lentil and Spinach Stew

Mac ‘N’ Cheese

Mexican Jacket Sweet Potato

Mushroom and Quinoa Tart

One Pot Summer Vegetables

Quinoa and Roasted Vegetable Salad