MAY be it’s time for a month of home-made meals?
Our month long meal plan has been planned to give you a wide range of ideas and sources of inspiration along with nutrient-rich and plant-based food plans. We have a huge range of recipes, tried and tested on our website, we always encourage people to prepare food at home, it’s the quickest and easiest way to ensure you’re getting the foods you want, prepared the away you want without extra additives or fillers. Don’t worry, we’re well aware that not everybody has oodles of time to bake every day, so along with some dinner party specials or picnic treats, we’ve a great variety of simple, quick, tasty meals for you to try.
Day 1 High Protein - Breakfast, Lunch and Dinner recipes
High Protein Breakfast
This is an easy porridge to make, and the variations for raw buckwheat porridge are endless, but the basic idea is to soak then sprout the buckwheat, then blend it with water or nut milk, fruits and any sweetener of your choice. And there you have it: creamy, high fibre, high protein, yet fresh and light, breakfast goodness, perfect for a bright spring morning!
High Protein Lunch
Don't be fooled by how easy this salad is to put together, it is really tasty and very filling. Chickpeas (like all pulses) are high in fibre and protein, making them an all-round health food. Just one cup of cooked chickpeas provide us with half our recommended daily fibre intake. They are also a good source of phytoestrogens. This is a simple meal to prepare, simply chop the ingredients, mix together and pop a bit of avocado on top. Delicious!
High Protein Dinner
This quinoa and wild mushroom pilaf only takes minutes to make, yet is sophisticated and delicious, equally perfect for a weeknight high protein dinner or to share with a health-conscious date. A great way to take advantage of wild mushroom season and go foraging or enjoy the seasonal offerings at your local farmers’ market or health food store. There are foraging courses around the country, in Scotland check out the Scottish Wild Mushroom Forum for best practice and some great tips and hints on foraging.
Day 2 Gluten Free - Breakfast, Lunch and Dinner
Gluten Free Breakfast
The use of buttermilk in these Gluten Free Blueberry And Buttermilk Muffins reduces the amount of butter required, making them a little lighter, a little healthier than all butter muffins, yet still utterly delicious. They are great for breakfast on the go, or to add to your bento box or your kids' lunch box.
Gluten Free Lunch
These Spicy Rice and Sweet Potato Burgers are a lighter, easier to digest alternative to vegan bean burgers. They are perfect served cold for summer picnics and in lunchboxes or as a delicious warm main served with your favourite fresh vegetables. The addition of grated courgette provides vegetable bulk, while the sunflower seeds deliver a healthy dose of essential fatty acids and a delightful crunch. This recipe makes up to 12 burgers, depending on your portion size.
Gluten Free Dinner
Perfect for breakfast, brunch or a quick filling meal, frittatas are the Italian cousins of Spanish Tortillas. Basically an omelette filled with various ingredients, barely cooked on the hob, then put in the oven to set through. Frittatas are great hot or cold, for breakfast, brunch, lunch, snack or dinner, served with a fresh salad and a slice of sourdough bread. As a general guideline, stir fry some onions, add chopped vegetables, herbs, cheese. Add beaten eggs. Transfer to the oven to finish cooking. Variations are endless. This one combines red onion, chopped red chilli, cherry tomatoes, spinach and feta cheese.
Day 3 Vegan - Breakfast, Lunch and Dinner
Vegan Breakfast
This is a great breakfast for spring, when it is too warm for steaming hot porridge, yet a bit cold for fruit salad. Cook the muesli in water, but before that dry fry it for an amazing toasted flavour. You could also serve it with soy or coconut yoghurt. For a chewier muesli use less water and a little more for a softer consistency. For gluten-free, just make sure you choose a wheat-free and gluten-free muesli.
Vegan Lunch
You could make this in 5 minutes, by using canned lentils, jarred artichokes and sun-dried tomatoes. Or you could go homemade and cook the lentils (it only takes about 15 minutes, especially if you add in a little kombu seaweed, which speeds up cooking for beans, peas and lentils), boil fresh spring artichokes in salty water before slicing them, and roasting your tomatoes in the oven. And these can be done in parallel.
Why not try the 5 minute version for a quick lunch or packed lunch, especially if you make your lunch for the day in the morning before leaving for work, like many of us do. And try the all homemade version when you have more time on your hands. Either way, this is absolutely delicious, warm or cold. Serves 2 as a main or 4 as a starter.
Vegan Dinner
Enjoy all the benefits of beetroot in this colourful, filling and spicy salad. Please remember to allow enough time to roast the beetroot as it can take around two and a half hours to fully roast. Unlike many of the other colourful fruits and vegetables, beetroot actually get their colour from betacyanin not from anthocyanins. Betacyanin has been linked with suppressing some types of cancer and can help with liver support. Recipe serves 4 to 6 persons. Bon appetit!
Raw Breakfast, Lunch and Dinner
Raw Breakfast
This raw vegan sesame seed green smoothie is delicious, creamy and highly nutritious; thanks to the sesame and poppy seeds, it is high in protein and essential fats. It is rich in vitamins and minerals : Potassium, Calcium, Phosphorus, Magnesium, Vitamin C, Manganese, Copper, Folate, Selenium, B vitamins and vitamin K. Containing about 680 kcal, this smoothie is a great option if you are on the move and need a convenient, yet healthy and nutritious meal. It is also a tasty way of getting spinach and good fats into toddlers and older children.
Raw Lunch
Salad combinations are endless. Just use your creativity (or whatever you have left in your fridge, as they did here), and hey presto! The peas are crunchy while the courgette ribbons are soft, and the pomegranate molasses in the dressing beautifully complements the pomegranate seeds. If you can't find yellow courgettes, just use green.
Raw Dinner
Traditional Pesto calls for generous quantities of basil, but wild garlic and other herbs, greens and edible weeds also make for equally tasty pestos. This Raw Vegan Wild Spring Greens Pesto uses wild garlic, plentiful in spring, various foraged edible wild greens: chickweed, dandelion, lamb's quarters ... and spring baby spinach. Cashews and flaked almonds bring crunch, while nutritional yeast replaces the traditional hard cheese flavour, and this version leaves the garlic out, due to the heavy presence of wild garlic. Absolutely delicious on toast, pasta, eggs, in sandwiches, to make a pesto risotto or as a dip for raw vegetable sticks. For a completely raw meal. Try it mixed through courgette ribbons for a raw take on pasta.