RECIPES

Transcription

1 100 VEGAN RECIPES

2 Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish. Should you purchase and consume the recommended supplements in this guide, you are choosing to do so of your own free will, without coercion and in the full knowledge that the supplements have not been personally recommended to you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever you should speak to a qualified medical practitioner for advice. Further, if you choose to consume any of these supplements and feel that you are experiencing any adverse effects, then you should cease using them immediately and consult your doctor. Image credits Introduction Pages - Fortified vegan milk: tashka RF.com; Nutritional yeast: Olga Miltsova 123RF.com; Beans and pulses: fpwing 123RF.com; Tofu: Elena Veselova 123RF.com; Greens: Evgenia Lysakov 123RF.com; Tahini: Jessmine 123RF.com; Vitamin B12: Panya Piyaprakongsri 123RF. com; Iron: yodiyim 123RF.com; Performance enhancing supplements: Ognyan Chobanov 123RF.com Copyright 2018 The Fitness Experts and it s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.

3 Contents Drinks Green tea & nectarine smoothie 1 Nuts & seeds smoothie 2 Indulgent chocolate mint smoothie 3 Fresh green smoothie 4 Maca fig smoothie 5 Pear & cardamom smoothie 6 Strawberry oaty smoothie 7 Creamy peach smoothie 8 Zingy citrus smoothie 9 Tofu, walnut & pear smoothie 10 Creamy chickpea & chocolate smoothie 11 Seriously green smoothie 12 Sesame & cashew cream smoothie 13 Raspberry & pomegranate smoothie 14 Snacks & treats Banana & tahini bread 15 Chocolate tofu cheesecake 16 Peanut crackle bars 18 Protein fudge choc ice bars 19 Tahini protein balls 20 Blueberry bliss bars 21 Cashew cookie bars 22 Coconut & mint energy balls 24 Chocolate chickpea energy balls 25 Chocolate orange mousse 26 Fruity coconut & lime energy balls 27 Indulgent brownies 28 Raspberry cashew squares 29 Salted caramel energy balls 30 Rich chocolate truffles 31 Cinnamon flapjacks 32 Peanut butter blondies 33 Nut free no bake cookies 34

4 Breakfast Chickpea mini muffins 35 Coconut overnight oats 36 Berry buckwheat pancakes with griddled peach 37 Courgette fritters with avocado 39 Chia milk pudding 40 Tofu scramble 41 Sweet potato breakfast bites 42 Creamy quinoa with chocolate & berries 43 Raspberry, almond & chia overnight oats 44 Avocado & white bean smash on rye 45 Spiced Indian porridge 46 Full English breakfast 47 Coconut protein pancakes 48 Socca wraps 49 Spring omelette 50 Quinoa & chia bread 51 Curried socca pancakes with caramelised onions 52 Mexican veggie slices 53

5 Salad Roasted squash & lentil salad 55 Rainbow chard & red cabbage salad 56 Spinach carbonara chickpea fusilli 57 Buckwheat & haricot bean salad 58 Carrot, walnut & chickpea salad 59 Courgette spirals with basil pesto 60 Mediterranean quinoa salad 61 Edamame bean, leek & mushroom risotto 62 Colourful mixed bean salad 63 Zesty black eyed bean & quinoa salad 64

6 Lunch TLT (tofu, lettuce & tomato) wrap 65 Roast vegetable quiche 66 Creamy cauliflower soup 68 Spicy edamame bean noodles 69 Tofu & vegetable soup 70 Chickpea crackers with hummus & veggies 71 Spicy chickpea cakes 72 Fragrant falafel with fresh pesto 73 Fragrant Thai mushroom broth 74 Sweet potato rosti with black bean salsa 75 Curried red lentil & spinach soup 76 Lentil loaf 77 Roasted vegetable & hummus wrap 78 Chunky vegetable broth 79 Spinach, leek & coconut soup 80 Curried cauliflower steaks 81 Kale, sweet potato & chickpea soup 82 Spiced carrot & apple soup 83 Hummus veggie wraps 84 Thai tofu lettuce rolls 85

7 Dinner Cauliflower power bowl 86 Italian bean stew 87 Peanut noodles 88 Protein power bowl with tahini sauce 89 Vegetable pizza 90 Butternut lasagne 91 Mexican lentil stuffed peppers 93 Red lentil & spinach dhal 94 Thai green chickpea curry 95 Tofu stir fry with satay sauce 96 Lentil shepherd s pie 97 Quinoa falafel with mint yoghurt dip 98 Peanut butter curry 100 Black bean burgers 101 Cheesy courgette pasta 102 Quinoa chilli 103 Warming mac & cheese 104 Moroccan veg stew 105 Cauliflower chickpea nuggets 106 Black bean & avocado tostadas 107

8 Welcome Welcome to your 100 vegan recipe book. Within these pages you will find 100 delicious plant-based recipes to help keep you feeling and looking your best. This book will be your bible over the coming weeks! In case you didn t know, nutrition will count for about 80% of your results. That s right 80%! There is an important lesson to be learned from the story below... You see I used to have a client, let s call her Lisa. Now Lisa trained very hard and never missed a training session and so with all this effort and dedication to her training she thought that the scales and the measuring tape would really be moving in the right direction at her weights and measurement day. I will never forget the look on her face when she found out that she lost only 1lb and half an inch from her waist. She was disappointed and so was I. You have read the information on the importance of nutrition and you have been using the recipe book I gave you? I asked. It turned out she never read it because she thought she already knew about nutrition and that her personal trainer wasn t going to know more than she did. Sometimes we learn the hard way! I m pleased to say that once Lisa had become fully aware of the importance of nutrition for fat loss, we were able to make some important changes. 28 days later she was 14lbs down and almost 2 dress sizes smaller. As the saying goes, When the student is ready, the teacher will appear. And you are ready! That s why you are reading this! E: nutrition@thefitnessexperts.co.uk INTRODUCTION 1

9 Below we have included the key principles that work for nutrition for health and fat loss. If anything you read, see or hear deviates from any of the six principles below, chances are you can dismiss it immediately as a short term fad diet. This is a way of eating that will enable you to achieve both fast and permanent results in a way that is 100% sustainable. You see this change has to be permanent so it has to be both straightforward and above all enjoyable. The good news is that this recipe book will show you how quick, easy and tasty eating this way is. Follow these principles and you will get results Eating fewer calories than you burn (calorie deficit) 2. Eat more vegetables and fruits because they are rich in antioxidants and micro-nutrients (vitamins and minerals) 3. Eat plenty of protein for repair and maintenance of lean tissue, and to keep you feeling full (protein satisfies the appetite more than any other macronutrient) 4. Eat enough healthy fats from nuts, avocados, coconut and olive oils (healthy fats are an essential part of a balanced diet) 5. Drink plenty of water to naturally detoxify the body, keeping the brain and body hydrated so it can function properly (green and herbal teas count towards this water intake) 6. Limit processed foods and artificial sweeteners and preservatives Now go and learn, cook, and experience the benefits that our recipes have to offer enjoy! E: nutrition@thefitnessexperts.co.uk INTRODUCTION 12

10 Let s get started... In this section we will look at some ingredients that provide certain key nutrients, which can be lacking in a vegan diet. Fortified vegan milk There are many dairy milk alternatives available such as almond milk, oat milk, cashew milk, rice milk and hemp milk. Most brands fortify these milks with a variety of vitamins and minerals including calcium, vitamin B12, and vitamin D. These milks are a versatile ingredient and can be used in baking, smoothies, breakfasts, tea and coffee, or enjoyed on its own. Nutritional yeast Nutritional yeast is a deactivated yeast which can be added to dishes to boost flavour and nutritional content. It has a cheesy, creamy flavour and works well in dishes like Warming Mac & Cheese and Courgette Fritters with Avocado, or sprinkled onto popcorn. Nutritional yeast is a source of complete protein, providing all of the essential amino acids that the body cannot produce. Because the yeast is deactivated, it is not like regular yeast which can contribute towards gut issues and candida. Look for the fortified versions which have added iron, and b vitamins. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 13

11 Beans and pulses Beans and pulses are a good source of protein, fibre, vitamins and minerals. There are a wide variety of beans and pulses including: Kidney beans Butter beans Haricot beans Cannellini beans Pinto beans Borlotti beans Chickpeas Red, green, yellow and brown lentils Beans and pulses absorb flavours well, provide a nice texture in recipes and are quite filling. Chickpeas work well in smoothies, sauces and baking. Tofu Tofu is a source of protein, iron, calcium, manganese, selenium, phosphorous, magnesium, copper, zinc and vitamin B1. It contains all of the essential amino acids. Tofu comes in two different forms, silken tofu or firm tofu. Silken tofu is the best option to use when the recipe requires a smooth consistency such as smoothies. Firm tofu is better for recipes that require the tofu to retain it s shape and not break up too much during cooking. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 14

12 Greens Greens should be a component of every healthy diet due to the nutrient density they exhibit. A nutrient dense food is a food which contains a high amount of vitamins and or minerals but does not contain a large number of Calories. Greens such as kale, pak choy, spinach and spring greens are particularly good sources of vitamins K, A and C, in addition to manganese and folate. Shelled hemp seed Hemp seeds are the seeds of the cannabis sativa plant. Hemp seeds only contain trace amounts of the psychoactive compound THC and are therefore not going to produce any drug-like effects. Hemp seed is actually very nutritious and contains essential fatty acids, protein, vitamin E, fibre and minerals. Hemp seed has a nutty flavour and works well in recipes like Strawberry oaty smoothie and Creamy quinoa with chocolate & berries. Tahini Tahini is a silky nutty paste made from sesame seeds. Sesame seeds contain copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium and vitamin B1. Sesame seeds also contain two compounds; sesamin and sesamolin, which are a type of fibre called lignans and have a potentially beneficial impact on cholesterol levels and liver health. Tahini is also rich in essential fatty acids and contains some protein. It can be added to salad dressings, smoothies and sauces. It can also be used in snacks, such as energy balls. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 15

13 Enjoying a healthy vegan diet The key with any diet or lifestyle is to make sure that all of your nutritional bases are covered. This includes protein, carbohydrate and fat, as well as vitamins, minerals and fibre. A vegan diet can provide for all of your nutritional needs although there are some things that vegans need to consider, especially those who take part in strenuous resistance training. The Importance of Protein Vegan diets tend to be lower in protein so it s important to use ingredients that boost the protein content of meals. A vegan protein supplement such as pea protein isolate is also a good idea for people who regularly lift weights and exercise intensely. Vegan sources of protein include: Tofu Lentils Quinoa Beans - Edamame, black, kidney, cannellini etc Chickpeas Nutritional yeast E: nutrition@thefitnessexperts.co.uk INTRODUCTION 16

14 Vegetables, fruits, grains, nuts and seeds also contain protein in smaller amounts but can contribute to your daily protein intake. In spite of consuming high quality vegan protein sources regularly, some people will need to consume extra protein. Those looking to increase muscle mass may need to consume 2g per kg of bodyweight per day. Supplements are a convenient way to increase your protein intake. The benefits of consuming this extra protein from a supplement are that it s quick and convenient. There are a range of vegan protein powders available. Pea, rice, and hemp are the most common. Why do we need protein? We need protein for: Growth and repair Enzyme production Neurotransmitter production Immune system function Without an adequate supply of protein our bodies cannot function optimally. Protein also helps keep us feeling full and helps us regulate our appetite. Our bodies are unable to store protein in the same way that they can store carbohydrate and fat. Therefore, we need to consume protein at regular intervals throughout the day. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 17

15 Vitamin B12 It s important that vegan diets include a good source of vitamin B12. B12 is a key nutrient for a healthy immune system, metabolism and the formation of red blood cells. Because plants don t produce vitamin B12, it must be obtained from supplements, fortified products and / or nutritional yeasts. Dairy free milk alternatives are often fortified with vitamin B12. The Vegan Society recommends a minimum intake of 10 micrograms per day. A B12 supplement is a good way to ensure you are getting enough. Essential Fatty Acids (Omega 3+6) Sources of Omega fatty acids include flaxseed, walnuts, chia seeds, hemp seeds, avocado, sesame seeds, sunflower seeds and pumpkin seeds. It s important to include Omega 3 and Omega 6 fats in your diet because they contribute to cardiovascular and brain health. You can also consume Omega fats from supplements. Micro algae supplements are one of the best sources of Omega 3 fats. Calcium Calcium is important for the health of teeth, bones, nervous system, blood clotting and muscular contractions. Calcium-containing vegan foods include kale, pak choi, spring greens, chia seeds and almonds. Most dairy free milk alternatives are fortified with calcium and just a couple of glasses will get you well on your way to meeting the recommended intake. If you aren t obtaining the recommended 700mg per day from your diet, you may consider a supplement. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 18

16 Vitamin D Sunshine is the best way to get our vitamin D levels up, but depending on the season, that might not be an option. Since the highest sources of dietary vitamin D come from animal sources, it makes sense to supplement with vitamin D in the winter. Vitamin D is important for bone and immune system health. Again, many dairy free milk alternatives are fortified with vitamin D. There are two types of vitamin D, D2 and D3. The majority of the scientific community suggest that D3 is the superior form of vitamin D. If supplementing with D3 make sure the label specifies that it s vegan as many D3 supplements are derived from animal products. The Vitamin D Council recommends a daily intake of 5,000 IU for adults on days when they do not sunbathe. It is easy to get a blood test done to establish your levels. The Vitamin D Council has produced these reference ranges The Vitamin D Council recommends maintaining serum levels of 50 ng/ml (equivalent to 125 nmol/l), with the following reference ranges: Deficient: 0-40 ng/ml (0-100 nmol/l) Sufficient: ng/ml ( nmol/l) High Normal: ng/ml ( nmol/l) Undesirable: > 100 ng/ml (> 250 nmol/l Toxic: > 150 ng/ml (> 375 nmol/l) Iron Iron deficiency is one of the most common deficiencies in the world. Iron is essential for red blood cell production. Healthy red blood cells are important for the transportation of oxygen around the body. There are many vegan foods which contain iron including lentils, beans, tofu, cashew nuts, chia seeds, flaxseed, pumpkin seeds and kale. It is beneficial to consume iron with vitamin C because vitamin C helps the absorption of iron. Good sources of vitamin C include peppers, kiwis, oranges, strawberries, broccoli and cabbage. E: nutrition@thefitnessexperts.co.uk INTRODUCTION 19

17 Zinc Zinc is used in over 300 reactions in the body and is important for immune system health. Vegan sources of zinc include lentils, beans, tofu, pumpkin seeds, walnuts, cashews and quinoa. Performance enhancing supplements Creatine may prove beneficial if you are looking to increase strength and muscle mass. Make sure that the creatine is suitable for vegans before you purchase it, as some capsules may contain gelatine. E: INTRODUCTION 10 1

18 Green tea & nectarine smoothie 120ml green tea, brewed and allowed to cool 1 ripe nectarine, stone removed 2 tsps chia seeds 10g almonds 2 tsps flaxseed 2 ice cubes Place all of the ingredients in a blender and blend until creamy. Allow to stand for several minutes for a thicker smoothie. Consume immediately. SERVES Calories 21g Carbs 6g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 1

19 Nuts & seeds smoothie 180ml chilled unsweetened almond milk 40g frozen banana 2 tsps pumpkin seeds 2 tsps sunflower seeds 2 tsps flaxseed 15g walnuts or pistachios 1/4 tsp ground nutmeg 45g nut butter of your choice natural sweetener of your choice, to taste Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 18g Carbs 16g Protein 30g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 2

20 Indulgent chocolate mint smoothie 300ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 50g ripe avocado 5g cocoa powder 5 fresh mint leaves or use 1/2 tsp peppermint extract 25g chocolate flavour plant-based protein powder (optional) 50g frozen banana (or use fresh plus 3 ice cubes) 1 tsp chia seeds Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 27g Carbs 22g Protein 19g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 3

21 Fresh green smoothie 40g cooked broccoli florets 160ml coconut water or cold water 1 celery stalk, chopped 30g fresh spinach leaves a pinch of sea salt and ground black pepper 1 small apple, core removed 1-2 tsps spirulina (depending on your preference) 3 ice cubes Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES Calories 38g Carbs 8g Protein 1g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 4

22 Maca fig smoothie 180ml unsweetened almond milk 60g fresh spinach 70g frozen banana 1 dried fig 1/2 tsp ground cinnamon 10g almonds 25g vanilla flavour plant-based protein powder (optional) 1/2 tsp maca powder Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 32g Carbs 24g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 5

23 Pear & cardamom smoothie 180ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 1 ripe pear, core removed 1/2 tsp fresh ginger, peeled seeds of 3 cardamom pods, ground 25g vanilla flavour plant-based protein powder of your choice (optional) 2 ice cubes Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 21g Carbs 21g Protein 3g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 6

24 Strawberry oaty smoothie 180ml unsweetened almond milk 60g fresh strawberries 15g oats (use gluten free if preferred) 25g vanilla flavour plant-based protein powder 10g shelled hemp seed or flaxseed 1/2 tsp ground cinnamon 15ml coconut milk 2 ice cubes Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 21g Carbs 24g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 7

25 Creamy peach smoothie 180ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 100g fresh peach, stone removed 30g silken tofu 25g vanilla flavour plant-based protein powder of your choice (optional) 1 tsp chia seeds 8g almonds 3 ice cubes Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES Calories 18g Carbs 24g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 8

26 Zingy citrus smoothie 80g navel orange, peeled, with pith and pips removed 70g fresh grapefruit, peeled, with pith and pips removed 60g frozen banana (or use fresh plus 2 ice cubes) 25g vanilla flavour plant-based protein powder of your choice (optional) 1 tsp shelled hemp seed 40ml cold water Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 36g Carbs 22g Protein 4g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 9

27 Tofu, walnut & pear smoothie 200ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 1 medium sized ripe pear, core and stalk removed 30g silken tofu 25g vanilla flavour plant-based protein powder of your choice (optional) 1/2 tsp vanilla extract 10g walnuts a pinch of ground nutmeg or 1/2 tsp ground cinnamon 3 ice cubes Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 33g Carbs 23g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 10

28 Creamy chickpea & chocolate smoothie 180ml unsweetened almond milk 80g frozen banana 60g tinned chickpeas, drained and rinsed 30g crunchy peanut or almond butter 1 tsp ground cinnamon 1/2 tsp vanilla extract 1 tsp flaxseed 25g vanilla or chocolate flavour plant-based protein powder (optional) 11/2 tsps cocoa powder 2 ice cubes Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 44g Carbs 33g Protein 21g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 11

29 Seriously green smoothie 150ml coconut water 30g romaine lettuce 50g fresh spinach leaves 60g frozen banana 50g ripe avocado zest of 1/2 a lime, finely grated juice of 1/2 a lime 1/2 tsp Matcha or spirulina powder 1 tsp shelled hemp seed Place all of the ingredients in a blender and blend until creamy. Consume immediately. SERVES Calories 32g Carbs 5g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 12

30 Sesame & cashew cream smoothie 180ml unsweetened almond milk 10g sesame seeds 50g frozen banana 10g unsweetened shredded coconut a small pinch of sea salt 10g cashews 15g tahini 2 ice cubes liquid sweetener of your choice, to taste Place all of the ingredients in a blender, except the sweetener. Blend until creamy. Add sweetener to taste and blend again. Consume immediately. SERVES Calories 20g Carbs 10g Protein 27g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 13

31 Raspberry & pomegranate smoothie 30g frozen raspberries (or use fresh plus 2 ice cubes) 30g pomegranate seeds 180ml coconut water juice of 1/2 a lime 50g frozen banana (or use fresh plus 2 ice cubes) 1 tsp chia seeds Place all of the ingredients in a blender, except the sweetener. Blend until creamy. Consume immediately. SERVES Calories 31g Carbs 3g Protein 2g Fat E: nutrition@thefitnessexperts.co.uk DRINKS 14

32 Banana & tahini bread for the wet ingredients: 3 very ripe bananas, mashed 40ml unsweetened almond milk 75ml olive oil or melted coconut oil 1 tbsp apple cider vinegar 30g tahini 2 tbsps maple syrup (or use natural sweetener of your choice) 1 tsp vanilla extract for the dry ingredients: 200g plain flour (use gluten free if preferred) 50g oats (use gluten free if preferred) 1 tsp baking soda 1 tsp ground cinnamon 1/2 tsp baking powder 1/2 tsp sea salt 40g vegan dark chocolate chips (minimum 70% cocoa) 25g walnuts or pecan nuts, chopped 15g ground flaxseed or shelled hemp seed Preheat oven to 170 C/350 F. Line the base of a medium sized loaf tin with baking paper. Mash the bananas in a large bowl until smooth. Add the remaining wet ingredients and stir well until combined. In a separate bowl, mix together the dry ingredients, reserving a few chopped walnuts for the topping. Add the dry mixture to the wet mixture and stir well until combined, ensuring that no flour patches remain. Pour the mixture into the tin. Use a spatula to gently level the surface. Top with the remaining walnuts. Bake for minutes or until golden and firm on top. The top of the loaf should spring back when lightly touched. Remove the loaf from the tin and place on a wire rack to cool. and refrigerate for up to 4 days or freeze on same day. MAKES 9 SLICES PER SLICE: 281 Calories 35g Carbs 6g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 15

33 Chocolate tofu cheesecake for the base: 30g dried chopped dates 25g walnuts 1/4 tsp sea salt 70g crunchy peanut butter 30g coconut oil, melted 1 tbsp maple syrup 50g oats (use gluten free if preferred) for the filling: 30g vegan dark chocolate (minimum 70% cocoa) 300g silken tofu 1 tbsp coffee granules dissolved in 1 tsp boiling water 40g chocolate flavour plant-based protein powder 30g fresh blueberries or raspberries to serve for the topping: 5g vegan dark chocolate (minimum 70% cocoa), grated finely Place the base ingredients in a blender or food processor and blitz until well combined. Add a splash of cold water if the mixture is too thick to blend. Line the base of a 15cm circular baking tin with baking paper. Place the base mixture into the tin and spread evenly over the base, pressing firmly. Freeze for 20 minutes, until firm. Melt the chocolate in a saucepan over a low heat, stirring frequently until smooth and completely melted. Set aside. RECIPE CONTINUED ON NEXT PAGE >>> MAKES 8 SLICES PER SLICE: 237 Calories 19g Carbs 11g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 16

34 Place the tofu, melted chocolate, protein powder and coffee in a blender jug or food processor. Blend until creamy. Pour the mixture over the base and spread evenly. Use a spatula to even the surface of the mixture. Cover and refrigerate overnight or freeze for one hour and allow to stand for 15 minutes before serving. Cut into 8 slices. Top with grated dark chocolate. Serve with fresh blueberries and / or raspberries. and refrigerate for up to 2 days or freeze on same day. E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 17

35 Peanut crackle bars 60g buckwheat groats 35g vanilla flavour plant-based protein powder 20ml maple syrup 25ml cold water 75g crunchy peanut butter (or use nut butter of your choice) MAKES 6 BARS Preheat oven to 150 C/300 F. Line the base of a 15x15cm baking tin with baking paper. Pour the buckwheat groats onto an oven tray and spread to distribute into a fine, even layer. Bake for 20 minutes, until crisp. Remove from oven and allow to cool. Place all of the ingredients in a bowl and stir until thoroughly combined. Transfer the mixture to the lined tin. Use a spatula to shape the mixture into a square and level the surface. Refrigerate for 1 hour or until firm. Cut into 6 bars. and refrigerate for up to 3 days. PER BAR: 147 Calories 13g Carbs 8g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 18

36 Protein fudge choc ice bars 50g oats (use gluten free if preferred) 25g Medjool dates, pitted 75ml unsweetened almond milk 70g crunchy peanut butter (or use nut butter of your choice) 1 tsp vanilla extract 1 tbsp maple syrup (or use natural sweetener of your choice) 30g vanilla flavour plant-based protein powder a pinch of sea salt for the topping: 30g vegan dark chocolate (minimum 70% cocoa) 1 tsp coconut oil 10g peanuts, chopped MAKES 4 BARS Place the oats in a food processor or blender and blend into a fine powder. Add the dates and almond milk and blend into a paste. Transfer the mixture to a bowl and add the peanut butter, vanilla extract, maple syrup, protein powder and sea salt. Stir until thoroughly combined. Line the base of a baking tin with baking paper. Transfer the mixture into the tin and shape neatly into 4 bars. Press the mixture firmly together to compact. Freeze for one hour or until firm. Place the dark chocolate and coconut oil in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir well until melted. Carefully remove the saucepan from the water and set aside to allow the mixture to cool for 10 minutes. Drizzle the chocolate over the bars to coat. Sprinkle the chopped peanuts over the bars. Freeze for 30 minutes or until the chocolate has set. Remove from freezer 5-10 minutes before serving. and freeze for up to 2 weeks. PER BAR: 262 Calories 21g Carbs 13g Protein 14g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 19

37 Tahini protein balls 80g tahini 20g coconut oil, melted 30g ground almonds 20g shelled hemp seed 30g vegan dark chocolate chips (minimum 70% cocoa) 20g desiccated coconut 30g vanilla or chocolate flavour plant-based protein powder a pinch of sea salt Place all of the ingredients in a bowl and stir well until thoroughly combined. Roll the mixture into 6 balls. Transfer to an airtight container and refrigerate for one hour or until firm. and refrigerate for up to 3 days or freeze on same day. MAKES 6 PROTEIN BALLS PER BALL: 222 Calories 5g Carbs 10g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 20

38 Blueberry bliss bars 2 tbsps coconut oil, melted 2 tbsps unsweetened almond milk 70g desiccated coconut 80g frozen blueberries 65g cashew butter (or use nut butter of your choice) 1 tbsp maple syrup for topping: 40g vegan dark chocolate (minimum 70% cocoa) MAKES 6 BARS Line a baking tray with baking paper. Place all of the ingredients except for the dark chocolate in a food processor or high speed blender and blend until smooth. Transfer the mixture to the tray and spread evenly into a rectangle. Use a spatula to neaten the sides. Freeze for 20 minutes. When the bars are firm, place the chocolate in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir the chocolate until melted. Carefully remove the saucepan from the water and set aside for 10 minutes to allow the chocolate to cool. Cut the frozen mixture into 6 bars. Drizzle the chocolate over the bars. Freeze for 10 minutes to set the chocolate. Serve. and freeze for up to 2 weeks. Remove from freezer 10 minutes before serving. PER BAR: 214 Calories 9g Carbs 4g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 21

39 Cashew cookie bars for the base: 60g oats (use gluten free if preferred), ground in a blender 40g crunchy nut butter of your choice 1 tsp vanilla extract 25g vanilla flavour plant-based protein of your choice (optional) or use natural sweetener of your choice, to taste 20g vegan dark chocolate chips (minimum 70% cocoa) 15g coconut oil, melted for the caramel: 50g dates, pre-soaked in cold water for 10 minutes and drained well a pinch of sea salt 80g coconut cream (use the fat part from the top of a tin of coconut milk) 20g cashews, pre-soaked in cold water for 10 minutes and drained well for the topping: 2 squares vegan dark chocolate (minimum 70% cocoa) Mix all of the base ingredients in a bowl until thoroughly combined. Add a splash of cold water. Using your hands, combine the mixture into a dough. Line the base of a 15x15cm square baking tin with baking paper. Transfer the mixture to the tin and flatten with a spatula, pressing the mixture to make it compact. Neaten the sides with the spatula. Refrigerate for 20 minutes. Blend the caramel ingredients in a high speed blender or food processor, until smooth. Pour the mixture over the base. Use a spoon to cover the base evenly. RECIPE CONTINUED ON NEXT PAGE >>> MAKES 6 BARS E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 22

40 Freeze for one hour or until firm. Place the dark chocolate in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir the chocolate until melted. Remove the saucepan from the water and set aside to allow the chocolate to cool for 10 minutes. Pour the chocolate over the caramel, covering it quickly before the chocolate sets. Freeze for 10 minutes. Cut into 6 pieces and freeze until ready to serve. and refrigerate for up to 4 days. PER BAR: 221 Calories 18g Carbs 8g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 23

41 Coconut & mint energy balls 30g cashew butter a pinch of sea salt 40g desiccated coconut 30g vanilla flavour plant-based protein powder (optional) or use sweetener, to taste a few drops of peppermint extract, to taste 1 tbsp greens powder 21/2 tbsps cold water to coat: 10g desiccated coconut Place all of the ingredients in a bowl and mix well with a fork, to form a thick dough. Roll the dough into 4 balls. Roll each ball in the desiccated coconut. Refrigerate until ready to serve. and refrigerate for up to 4 days or freeze on same day. MAKES 4 ENERGY BALLS PER BALL: 160 Calories 5g Carbs 8g Protein 12g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 24

42 Chocolate chickpea energy balls 100g tinned chickpeas, drained and rinsed 30g vanilla flavour plant-based protein powder 30g crunchy nut butter of your choice 20g maple syrup (or use liquid sweetener of your choice) ½ teaspoon vanilla extract a pinch of sea salt 20g coconut oil, melted 12g unsweetened shredded coconut 20g vegan dark chocolate chips (minimum 70% cocoa) Mash the chickpeas in a bowl. Add the remaining ingredients and stir well until thoroughly combined. Roll the mixture into 7 balls. Refrigerate for one hour or until firm. and refrigerate for up to 3 days. MAKES 7 BALLS PER BALL: 115 Calories 7g Carbs 6g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 25

43 Chocolate orange mousse 40g vegan dark chocolate (minimum 70%) 1 ripe avocado 2 tbsps of freshly squeezed orange juice 2 tsps finely grated orange zest (use some for topping) a pinch of sea salt 50g coconut cream (use the fat part from the top of a tin of coconut milk) a few drops or orange extract (optional) SERVES 2 Place the dark chocolate in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir the chocolate until melted. Carefully remove the saucepan from the water and set aside to allow the chocolate to cool for 10 minutes. Place all of the ingredients in a bowl, reserving a small amount of orange zest for the topping. Using an electric mixer, blend well until creamy. Spoon the mixture into 2 serving bowls and refrigerate for 1 hour or until firm. Serve topped with the remaining grated orange zest. Cover any leftovers and refrigerate for up to 2 days. 255 Calories 16g Carbs 5g Protein 19g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 26

44 Fruity coconut & lime energy balls 60g cashews (pre-soaked for 15 minutes, drained and rinsed) juice of 1 lime 2 tbsps maple syrup (or use liquid sweetener of your choice) grated zest of 1 lime 30g vanilla flavour plant-based protein powder (optional) 1/2 tsp vanilla extract a pinch of sea salt 40g desiccated coconut 15g freeze-dried strawberries or raspberries, roughly chopped Place all of the ingredients, except for the freeze dried fruit, in a blender or food processor and blend until smooth. If the mixture is too crumbly, add a drop of cold water. Add the freeze dried fruit and stir well to combine. Roll the mixture into 6 balls. Freeze for 20 minutes until firm. Transfer to an airtight container and refrigerate until ready to serve. and refrigerate for up to 4 days or freeze on same day. MAKES 6 ENERGY BALLS PER BALL: 141 Calories 9g Carbs 6g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 27

45 Indulgent brownies 20g ground flaxseed 6 tbsps cold water 35g Medjool dates, pitted 50g almond or cashew butter 1 tsp vanilla extract 3 tbsps maple syrup 50g coconut oil, melted 25g cocoa powder a pinch of sea salt 90g buckwheat flour 30g chocolate flavour plant-based protein powder (optional) 30g vegan dark chocolate chips (minimum 70% cocoa) MAKES 9 BROWNIES Preheat oven to 170 C/350 F. Line the base of a 15x15cm baking tin with baking paper. Mix the flaxseed and cold water together in a jug and allow to stand for 15 minutes. Place the dates in a blender or food processor and add 10ml cold water. Blend into a paste. Place the almond butter, dates, vanilla extract, maple syrup and coconut oil in a bowl and whisk well with an electric mixer. Gradually add the cocoa and salt, whisking until smooth. Add the wet flax mixture and whisk well. Gradually add the flour and protein powder (if using) and fold in with a spatula. Mix well ensuring there are no flour patches. Fold in the chocolate chips. Transfer the mixture to the tin. Using a spatula, gently spread the mixture to fill the base of the tin and level off the surface. Bake for minutes or until a toothpick inserted comes out clean. Allow to cool then cut into 9 squares. for up to 3 days. PER BROWNIE: 191 Calories 16g Carbs 7g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 28

46 Raspberry cashew squares for the base: 50g oats (use gluten free if preferred) 25g cashews 50g ground almonds 50g coconut oil, melted for the filling: 50g cashews 50g frozen raspberries 1 tsp vanilla extract 1 tsp chia seeds juice of 1/2 a lemon 40g coconut cream MAKES 16 SQUARES Line the base of a 15x15cm baking tin with baking paper. Blend the oats and cashews in a food processor or blender and blend until finely ground. Place all of the base ingredients in a bowl and stir until thoroughly combined. Transfer the mixture to the baking tin and spread to evenly cover the base. Freeze for 10 minutes. Meanwhile, place the filling ingredients in a food processor or blender and blend until thoroughly combined. Pour the mixture over the base mixture and level the surface with a spatula. Freeze for one hour. Cut into 16 squares and return to the freezer. Remove from freezer 5 minutes before serving. and freeze for up to 2 weeks. PER SQUARE: 105 Calories 4g Carbs 2g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 29

47 Salted caramel energy balls 100g cashews 60g Medjool dates, pitted 30g nut butter of your choice a pinch of sea salt 1 tsp vanilla extract 30g ground almonds to coat: 10g desiccated coconut MAKES 6 BALLS Place the cashews in a food processor or blender and blend until crumbly. Add the remaining ingredients and blend until thoroughly combined. Compact the mixture with your hands to form a dough. Roll the mixture into 6 balls. Coat each ball in the desiccated coconut and refrigerate for one hour or until firm. and refrigerate for up to 3 days or freeze on same day. PER BALL: 207 Calories 12g Carbs 6g Protein 15g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 30

48 Rich chocolate truffles for the filling: 90g cashews 1 tbsp cocoa powder a pinch of sea salt 1/2 tsp ground cinnamon 10 Medjool dates 1 tbsp coconut oil, melted for the coating: 1 tsp coconut oil 30g vegan dark chocolate (minimum 70% cocoa) for the topping: a sprinkle of sea salt a sprinkle of cashews, finely chopped MAKES 6 TRUFFLES Place the filling ingredients in a blender or food processor and blend until smooth. Roll the mixture into 6 balls. Refrigerate for 20 minutes or until firm. Place the coconut oil and dark chocolate in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir the chocolate and oil until melted. Carefully remove the saucepan from the water and set aside to allow the mixture to cool for 10 minutes. Coat each ball in the dark chocolate. Sprinkle the sea salt over half of the balls and the chopped cashews over the other balls. Refrigerate for 15 minutes or until the chocolate has set. and refrigerate for up to 4 days or freeze on same day. PER TRUFFLE: 207 Calories 23g Carbs 4g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 31

49 Cinnamon flapjacks 1 large ripe banana 2 tbsps maple syrup 40g coconut oil, melted 30g vanilla or banana flavour plant-based protein powder 125g oats (use gluten free if preferred) 1 tsp ground ginger 1 tsp ground cinnamon 30g raisins MAKES 8 FLAPJACKS Preheat oven to 170 C/350 F. Line a baking tray with baking paper. Mash the banana in a bowl. Add the remaining ingredients and mix well until thoroughly combined. Transfer the mixture to the baking tray. Using a spatula, shape the mixture into a square around 15mm thick. Bake for minutes or until golden. Allow to cool for 10 minutes then cut into 8 pieces. for up to 3 days. PER FLAPJACK: 242 Calories 30g Carbs 8g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 32

50 Peanut butter blondies 400g tinned chickpeas, drained 100g crunchy peanut butter 40g maple syrup 15ml unsweetened almond milk 25g vanilla flavour plant-based protein (optional) 1½ tsps vanilla extract ½ tsp sea salt ½ tsp baking powder ¼ tsp baking soda 30g vegan dark chocolate chips (minimum 70% cocoa) MAKES 9 BLONDIES Preheat oven to 170 C/350 F. Line an oven tray with baking paper. Place all of the ingredients except for the chocolate chips into a blender or food processor and blend until smooth. Stir in the chocolate chips. Transfer the mixture onto the tray and spread evenly, shaping into a rectangle around 1cm thick. Bake for minutes until golden brown. Allow to cool for 10 minutes. Cut into 9 pieces. for up to 3 days. PER BLONDIE: 131 Calories 10g Carbs 7g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 33

51 Nut free no bake cookies 30g maple syrup 12g cocoa powder 10g coconut oil 30g tahini 2 tsps vanilla extract 110ml unsweetened almond milk 100g oats (use gluten free if preferred) a pinch of sea salt 20g vegan dark chocolate chips (minimum 70% cocoa) MAKES 5 COOKIES Line a baking tray with baking paper. Place the maple syrup and cocoa powder in a saucepan over a medium heat. Stir with a wooden spoon until the mixture takes on a syrup consistency. Add the coconut oil, tahini, vanilla extract and almond milk and stir until combined. Add the oats and salt and stir to combine. Drop 5 spoonfuls of the mixture onto the baking tray and press down to flatten. Press in the chocolate chips. Refrigerate for 30 minutes or until set. and refrigerate for up to 3 days or freeze on same day. PER COOKIE: 169 Calories 17g Carbs 5g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk SNACKS & TREATS 34

52 Chickpea mini muffins a small amount of coconut oil to grease tin 220g chickpea flour 20g nutritional yeast 1 tbsp Italian seasoning 1 tsp baking powder ½ tsp ground black pepper ½ tsp sea salt 20g spinach leaves, roughly chopped 1 small white onion, finely diced 1 red bell pepper, finely diced MAKES 12 SMALL MUFFINS Preheat oven to 200 C/400 F. In a large bowl whisk together the chickpea flour, nutritional yeast, Italian seasoning, baking powder, black pepper and salt with 600ml cold water. Stir the spinach, onion and pepper into the mixture. Lightly grease 12 muffin compartments and divide the mixture between them. Bake for minutes or until the muffins are slightly risen, golden on top and a toothpick inserted into the centre comes out clean. Leave to cool in the muffin tin for 10 minutes to set before carefully removing using a spatula or knife to ease them out. Serve immediately or leave to cool. and refrigerate for up to 3 days or freeze on same day. PER MUFFIN: 77 Calories 13g Carbs 4g Protein 1g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 35

53 Coconut overnight oats 50g oats (use gluten free if preferred) 15g chia seeds 150ml unsweetened almond milk 30g coconut cream 2 tsps maple syrup 30g vanilla flavour plant-based protein powder juice of 1/4 of a lime (optional) for the topping: 10g unsweetened coconut flakes SERVES 2 Place all of the ingredients in an airtight container, except for the coconut flakes and mix well. Cover and refrigerate for 2 hours or overnight. Stir well and add more almond milk if required, to achieve the desired consistency. Place the coconut flakes in a frying pan over a medium/low heat. Toast gently for 2-3 minutes, stirring occasionally. Transfer the oat mixture to a serving bowl and top with the toasted coconut flakes. Serve. and refrigerate for up to 2 days. 334 Calories 26g Carbs 17g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 36

54 Berry buckwheat pancakes with griddled peach 2 ripe peaches, stone removed and cut into slices 1 tbsp coconut oil for the pancakes: 150ml unsweetened almond milk 1 tsp vanilla extract 15g ground almonds 100g buckwheat flour 1/2 tsp baking powder 1 tsp ground cinnamon 20g vanilla flavour plant-based protein powder (optional), or add natural sweetener, to taste 60g ripe banana 60g fresh raspberries to serve: 15g fresh raspberries a drizzle of maple syrup Heat 1 tsp of the coconut oil in a skillet or griddle pan over a medium heat. Add the peach slices and cook for 2-3 minutes, or until golden on the underside. Turn the slices over and cook for a further 2 minutes or until golden. Remove pan from heat and allow to cool. Place all of the pancake ingredients in a blender and blend well until thoroughly combined. Heat 1 tsp of the coconut oil in a frying pan over a medium heat. Spoon one quarter of the pancake batter into the pan and tilt gently to form a circular shape. RECIPE CONTINUED ON NEXT PAGE >>> MAKES 4 PANCAKES PER PANCAKE WITH HALF A PEACH, RASPBERRIES & MAPLE SYRUP: 243 Calories 36g Carbs 9g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 37

55 When small holes appear in the surface of the batter, turn or flip the pancake over and cook for around 2 minutes on the other side. Remove pancake from the frying pan and transfer to a plate covered in a sheet of kitchen roll. Repeat steps until the oil and pancake batter is all used up. Serve the pancakes with the griddle peach, a few raspberries and a drizzle of maple syrup. and refrigerate for up to 2 days or wrap each pancake individually in cling film and freeze on same day. E: nutrition@thefitnessexperts.co.uk BREAKFAST 38

56 Courgette fritters with avocado 1 medium courgette, grated 60g chickpea flour 4 tbsps nutritional yeast 2 sprigs of parsley, roughly chopped 3 tsps coconut oil or olive oil 1 medium avocado a pinch of sea salt SERVES 2 Place the grated courgette on a clean tea towel or a piece of strong kitchen paper. Squeeze the grated courgette inside the tea towel / kitchen paper to drain off the excess water. Whisk together the chickpea flour and nutritional yeast with 125ml of cold water. Add the courgette to the batter along with the salt. Add the parsley to the batter and mix well. Heat a small amount of the oil in a large frying pan over a medium / high heat. When the pan is hot, spoon out 4 tablespoons of the batter and fry gently, leaving some space between each one. When the underside of the fritter is firm and golden brown, flip or turn to cook the other side. Repeat step with remaining oil and batter to make 8 fritters. Remove the avocado stone and scoop out the flesh. Mash well. To serve, alternate each fritter with a layer of mashed avocado. Enjoy! and refrigerate for up to 3 days. 340 Calories 29g Carbs 11g Protein 20g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 39

57 Chia milk pudding 30g chia seeds 130ml coconut milk 1/2 tsp ground turmeric 3/4 tsp ground cinnamon 1/2 tsp ground ginger 1 tsp vanilla extract a pinch of ground black pepper Place all of the ingredients in a bowl and stir well. Cover and refrigerate for 2 hours or overnight. Stir well and transfer to a serving bowl. and refrigerate for up to 2 days. SERVES Calories 21g Carbs 8g Protein 20g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 40

58 Tofu scramble 350g firm tofu 1/2 tbsp olive oil or coconut oil 1 small white onion, finely chopped 1 tsp of turmeric 1 tbsp of mild curry powder 1 red bell pepper, finely chopped ½ tsp of salt a handful of fresh spinach leaves 2-3 sprigs of fresh coriander, finely chopped SERVES 2 Drain the tofu and wrap in kitchen paper or a clean tea towel and place under some books or a flat heavy object to remove some of the moisture. Heat the oil in a large frying pan over a medium / high heat. Add the onion, turmeric and curry powder to the pan and lightly fry for 2 minutes. Add the bell pepper and fry for 2 minutes. Crumble the tofu into the pan with your hands, then break it up further with a wooden spoon. Add the salt and continue to mix and fry the tofu and vegetables for 3-5 minutes or until the tofu is warmed through and coated in the spices. Add the spinach and mix into the scramble then divide between two plates. Serve topped with the fresh coriander. Consume immediately. 213 Calories 18g Carbs 15g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 41

59 Sweet potato breakfast bites 300g sweet potato, peeled and cut into discs, approximately 5mm thick 1-2 tsps ground cinnamon 1 tbsp coconut oil, melted for the topping: 100g ripe avocado, mashed 50g tinned chickpeas, drained and roughly mashed a pinch of sea salt and black pepper 20 cashews, roughly chopped a small bunch of fresh coriander, finely chopped juice of 1/2 a lemon SERVES 2 Heat the oil in a skillet over a medium heat. Add the sweet potato and sprinkle over the cinnamon. Fry for around 5 minutes or until crispy on the underside. Turn and cook until crispy and golden brown. Alternatively, preheat oven to 180 C/350 F. Pour the melted coconut oil over an oven tray, distributing evenly. Place the sweet potato discs on the tray and sprinkle over the cinnamon. Bake for 10 minutes, turn the discs and bake for a further 10 minutes or until cooked. Transfer the discs to a plate and allow to cool. Place the topping ingredients in a bowl and mix well. Spread the topping mixture over the sweet potato discs. Serve. Store any leftover discs in an airtight container and refrigerate for up to 2 days. Store any leftover topping in an airtight container and refrigerate for up to 2 days. 420 Calories 43g Carbs 8g Protein 24g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 42

60 Creamy quinoa with chocolate & berries 40g quinoa (uncooked weight) 150ml unsweetened almond milk or coconut milk 2 tsps chia seeds 1 tsp stevia (or use natural sweetener of your choice) a small pinch of sea salt for topping: 10g vegan dark chocolate (minimum 70% cocoa), grated 1 tsp shelled hemp seed or ground flaxseed 100g fresh blueberries, strawberries or raspberries 5g blanched or flaked almonds Rinse and drain the quinoa. Bring a saucepan of water to the boil. Add the quinoa and simmer gently for 20 minutes or until cooked. Drain well. Place the milk in a saucepan over a low heat. Add the quinoa and chia seeds and cook for 15 minutes, stirring frequently. Add a drop more milk if the mixture becomes dry. Remove pan from heat. Transfer the contents to a serving bowl. Stir in the sweetener and salt. Add the toppings and serve. and refrigerate for up to 2 days. SERVES Calories 18g Carbs 15g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 43

61 Raspberry, almond & chia overnight oats 60g fresh raspberries 50g oats (use gluten free if preferred) 150ml unsweetened almond milk (or use vegan milk of your choice) 10g flaked almonds 10g chia seeds a drizzle of maple syrup (or use natural sweetener of your choice) 1/2 tsp vanilla extract for topping: 15g fresh raspberries SERVES 1 Place all of the ingredients in an airtight container, reserving around one third of the flaked almonds for the topping. Stir well with a fork, mashing the raspberries up into the mixture. Cover and refrigerate for several hours or overnight. Stir well and add more milk if required, to achieve desired consistency. Transfer to a serving bowl and top with the remaining almonds and additional raspberries. and refrigerate for up to 2 days. 391 Calories 50g Carbs 14g Protein 15g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 44

62 Avocado & white bean smash on rye 2 slices of rye bread (available in supermarkets) 400g tinned cannellini beans, rinsed and drained 1 ripe avocado, peeled and stone removed 2 sprigs of fresh parsley, roughly chopped a pinch of sea salt SERVES 2 Place the rye bread slices under a medium grill and toast on both sides. Place the cannellini beans and avocado in a bowl. Using a fork, roughly mash to a chunky consistency. Plate up each slice of rye toast and divide the avocado and bean mixture between the two plates. Sprinkle the parsley and salt over the top. Serve. Consume immediately Calories 35g Carbs 10g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 45

63 Spiced Indian porridge 1 tsp coconut oil ½ a medium white onion, finely diced 1 tbsp mild curry powder 40g red lentils (uncooked weight) 40g oats (use gluten free if preferred) a pinch of sea salt 100g tinned chickpeas, rinsed and drained 2 sprigs of fresh coriander, finely chopped SERVES 2 Heat the oil in a frying pan over a medium heat. Add the onion and curry powder and fry gently. Rinse the lentils and add to the pan along with the oats and 750ml of cold water. Bring the pan to a boil and then reduce heat to simmer. Cover and cook for 20 minutes or until the lentils are tender. Add more water if the porridge becomes too thick. Stir in the salt and remove pan from heat. Heat the chickpeas in a saucepan for several minutes over a medium heat. Divide the porridge between two bowls and top with the chickpeas. Sprinkle the coriander over the porridge. Serve. Consume immediately. 266 Calories 39g Carbs 14g Protein 6g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 46

64 Full English breakfast 4 vegan sausages ½ a medium sized cauliflower head ½ a white onion 1½ tsps coconut oil 3 tbsps chickpea flour ½ tsp sea salt 5 closed cup or button mushrooms, sliced ½ an avocado, sliced SERVES 2 Cook the sausages according to pack instructions. To make the cauliflower hash browns, place the onion and cauliflower into a blender or food processor and blitz into small pieces until it resembles rice. Melt 1/2 tsp oil in a frying pan over a medium heat and add the cauliflower and onion. Lightly fry for 5 minutes or until cooked. Allow to cool for 2 minutes then combine with the chickpea flour, salt and 4 tablespoons of cold water. The mixture shouldn t be too thick, if it is, add a drop more water. Heat the remaining oil in a large frying pan over a medium / high heat. Place large spoonfuls of the cauliflower and onion batter into the pan and fry for 2-3 minutes. The surface of the hash brown will start to bubble and the underside will be golden when it s time to flip them over. Repeat with the remaining mixture. Keep the hash browns warm under a low grill while you cook the mushrooms. Add the mushrooms to the same frying pan that was used to cook the hash browns. Plate up the breakfasts with two sausages on each plate, the cauliflower hash browns, fried mushrooms, avocado and a little ketchup if desired. Consume immediately. 313 Calories 21g Carbs 28g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 47

65 Coconut protein pancakes 1 tbsp coconut oil for the pancakes: 85g plain flour (use gluten free if preferred) ½ tsp baking powder 1 tbsp maple syrup 35g vanilla or chocolate flavour plant-based protein powder 1/4 tsp sea salt 230ml coconut milk 1 tbsp melted coconut oil to serve: 100g fresh strawberries or blueberries 1 tbsp maple syrup MAKES 8 PANCAKES Place all of the pancake ingredients in a blender and blend until creamy. Heat a small amount of coconut oil in a frying pan over a medium high heat. Pour around one eighth of the pancake batter into the centre of the pan. Tilt the pan to help the batter form a circular shape. Cook for 2-3 minutes. When small holes appear on the surface of the pancake, turn or flip the pancake over and cook for 2 minutes. Using a slice, transfer the pancake to a plate lined with kitchen paper. Repeat steps until all of the coconut oil and pancake batter is used up. Serve the pancakes with berries and topped with a drizzle of maple syrup. Store any leftover pancakes in an airtight container and refrigerate for up to 2 days. PER PANCAKE WITH BERRIES & MAPLE SYRUP: 117 Calories 13g Carbs 5g Protein 5g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 48

66 Socca wraps 60g chickpea flour ½ tsp sea salt ½ tsp Italian seasoning 2 tsps coconut oil or olive oil ½ an avocado, sliced or mashed 4 tbsps hummus a large handful of fresh spinach SERVES 2 Combine the chickpea flour, salt and Italian seasoning in a bowl with 150ml cold water and whisk well to remove any lumps. Heat half of the oil in a large frying pan over a high heat. When the pan is hot, reduce the heat to medium / high. Pour in half of the chickpea batter and circle the pan to move the batter to the edges. Cook for 2-3 minutes or until the underside is turning golden and bubbles are forming on the surface, then flip or turn to cook the underside. Set aside and repeat with the remaining oil and batter. Spread each wrap with hummus then layer up the spinach and avocado and serve. and refrigerate for up to 2 days. 287 Calories 22g Carbs 7g Protein 19g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 49

67 Spring omelette 60g chickpea flour 15g nutritional yeast ½ tsp sea salt 1 tsp Italian seasoning 40g frozen peas 3 spring onions, chopped a small handful of spinach, roughly chopped 2 tsps coconut oil SERVES 1 Combine the chickpea flour, nutritional yeast, salt and Italian seasoning with 180ml cold water and whisk well to remove any lumps. Place the peas in a saucepan of boiling water and cook for 2 minutes. Drain well. Mix the peas, spring onions and spinach into the chickpea flour batter. Heat the oil in a large frying pan over a high heat. Once the pan is hot reduce the heat to medium. Pour in the omelette batter and leave to cook until the underside is golden and firm. To finish off the top, place under a hot grill until firm. Serve. and refrigerate for up to 2 days. 405 Calories 53g Carbs 19g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 50

68 Quinoa & chia bread 280g uncooked quinoa 40g chia seeds 60ml olive oil juice of 1/2 a lemon 1 tsp baking powder 1 tsp sea salt MAKES 10 SLICES ADVANCED PREPARATION REQUIRED: Place the quinoa in a bowl and cover with water, leaving to soak overnight. Place the chia seeds in a bowl and cover with 125ml of water, stir and leave to soak overnight. Preheat oven to 170 C/350 F and line the base of a medium sized loaf tin with greaseproof paper. Drain the quinoa in a sieve and rinse well. Place in a food processor or blender. Add the chia seeds in water, along with the olive oil, lemon juice, baking powder and salt. Add 125ml cold water and blend for 3-4 minutes to form a batter (whole quinoa and chia seeds will still remain). Transfer the batter into the loaf pan and bake for 90 minutes until the surface is golden and the bread is firm and slightly risen. Leave to cool in the tin for 10 minutes before removing to a wire rack to cool. Once cooled, slice and toast. for up to 5 days or freeze on same day. Suggested toppings: Tahini, avocado or peanut butter PER SLICE TOPPED WITH 1/2 TBSP TAHINI: 241 Calories 18g Carbs 13g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 51

69 Curried socca pancakes with caramelised onions 1 tbsp olive oil or coconut oil 1/2 a small red onion, sliced 60g chickpea flour 1 tbsp mild curry powder 1 tsp sea salt 2 tbsps fresh coriander, finely chopped SERVES 1 Heat half of the olive oil in a frying pan over a medium heat. Add the onion and cook until softened and lightly caramelised. Combine the chickpea flour, curry powder, salt and coriander with 150ml cold water and whisk well. When the onions are cooked, remove pan from heat and set aside. Add a little more oil to the pan and increase heat to medium / high. Add 2-3 tablespoons of the batter to the pan, tilting it gently to form a pancake. Cook until bubbles form on the surface and the underside is golden and firm. Flip and cook the other side. Transfer the pancake a plate. Repeat with the remaining oil and batter. Keep the cooked pancakes warm under a low grill. Serve with the caramelised onion. Store any leftover pancakes in an airtight container and refrigerate for up to 2 days. 374 Calories 43g Carbs 10g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 52

70 Mexican veggie slices 1/2 tbsp olive oil or coconut oil 1 medium sized red onion, chopped 1 stick of celery, chopped 1 red bell pepper, diced 2 cloves garlic, peeled and crushed ½ tbsp ground cumin 1 tsp hot chilli powder 200g red lentils, rinsed and drained 2 tsps vegetable bouillon powder (or use 1 organic stock cube) 3 tbsps ground flaxseed 2 tbsps tomato purée 400g tinned red kidney beans, drained 2 tbsps fresh coriander, finely chopped Heat the oil in a frying pan over a medium heat. Add the red onion, celery, red pepper and garlic. Sauté gently for 3 minutes to soften. Add the cumin and hot chilli powder and cook for 1 minute. RECIPE CONTINUED ON NEXT PAGE >>> MAKES 6 SLICES PER SLICE: 212 Calories 31g Carbs 13g Protein 4g Fat E: nutrition@thefitnessexperts.co.uk BREAKFAST 53

71 Add the lentils to the pan along with 500ml cold water and the vegetable bouillon powder. Simmer for minutes until all the liquid has been absorbed, taking care not to allow the lentils burn at the bottom of the pan. Mix the ground flaxseed with 3 tablespoons of cold water and set aside. Preheat oven to 180 C/350 F and line the base of a 20x20cm baking tin with greaseproof paper. Add the tomato purée, flaxseed gel, drained kidney beans and chopped coriander to the pan and combine well. Pour the mixture into the baking tin and bake for 1 hour or until golden and firm on top. Allow to cool before removing from the pan. Refrigerate the bars for minutes, to allow them to firm up before cutting. and refrigerate for up to 4 days or freeze on same day. E: nutrition@thefitnessexperts.co.uk BREAKFAST 54

72 Roasted squash & lentil salad 400g butternut squash, cut into small cubes 1 tbsp olive oil 2 garlic cloves, skin on a pinch of salt and ground black pepper 10 cherry tomatoes, halved 1 small red onion, sliced 400g tin green lentils 10 radishes, sliced 1 tbsp balsamic vinegar 1/2 tsp dried oregano SERVES 2 Preheat oven to 190 C/375 F. Place the butternut squash in a bowl and mix with the olive oil. Place on a baking tray with the garlic cloves, salt and black pepper. Bake for 10 minutes. Turn the butternut squash, and add the cherry tomatoes and sliced red onion. Cook for minutes. Heat the lentils for 2-3 minutes in a large saucepan. Add the roasted butternut squash, garlic, tomatoes, radishes and red onions. Toss to combine. Sprinkle the dried oregano and balsamic vinegar over the vegetables. Serve. and refrigerate for up to 3 days. 298 Calories 39g Carbs 13g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk SALAD 55

73 Rainbow chard & red cabbage salad 200g rainbow chard, chopped 300g red cabbage, finely shredded 2 tbsps olive oil a pinch of sea salt and black pepper for the dressing: 1 garlic clove, finely chopped 2 tsps olive oil 70g pomegranate seeds 2 tbsps white wine vinegar 6 fresh mint leaves, finely chopped for the topping: 25g walnuts, chopped a few extra mint leaves SERVES 4 Preheat oven to 180 /350 F. Place the chopped rainbow chard and cabbage in a large bowl. Add the olive oil, salt and pepper. Mix well. Transfer to an ovenproof dish and roast for 4 minutes. Stir well and return to the oven for a further 4 minutes or until the greens are tender. Mix the dressing ingredients in a jug. Pour the dressing over the roasted greens and stir well. Leave for 5 minutes, so that the greens can absorb the flavours. Sprinkle the walnuts over the salad and garnish with a few extra mint leaves. Serve. and refrigerate for up to 2 days. 181 Calories 13g Carbs 3g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk SALAD 56

74 Spinach carbonara chickpea fusilli 100g chickpea fusilli 100g spinach, roughly chopped 50g cashew nuts, soaked overnight and drained 100ml unsweetened almond milk 20g nutritional yeast 1 garlic clove juice of 1/2 a lemon 1 tsp onion granules 1/2 tsp sea salt 1/2 tsp Dijon mustard 25g pine nuts a pinch of ground black pepper 1 tsp grated lemon zest SERVES 2 Bring a saucepan of water to the boil. Add the chickpea fusilli and cook according to pack instructions. When the pasta is almost cooked, add the spinach and cook for 2 minutes. Drain the pasta and spinach. Place the cashews, almond milk, nutritional yeast, garlic, lemon juice, onion granules, salt, mustard and half of the pine nuts in a blender or food processor and blend until smooth. Return the pasta to the saucepan you used to cook it. Add the sauce and heat through over a low/medium heat for 3 minutes, stirring. Add the lemon zest and black pepper. Serve with the remaining pine nuts sprinkled on top. and refrigerate for up to 3 days. 484 Calories 43g Carbs 24g Protein 24g Fat E: nutrition@thefitnessexperts.co.uk SALAD 57

75 Buckwheat & haricot bean salad 100g buckwheat (dry weight) 1 organic vegetable stock cube 400g tin of haricot beans 1 small red onion, finely sliced 1 red bell pepper, sliced 14 cherry tomatoes, halved for the dressing: 15ml extra virgin olive oil 10ml red wine vinegar a pinch of sea salt a pinch of crushed red chilli flakes a pinch of ground black pepper SERVES 2 Rinse the buckwheat in cold water and drain well. In a saucepan, dissolve the stock cube in 500ml freshly boiled water. Add the buckwheat and bring to a simmer. Cook for 30 minutes and drain well. Place the haricot beans and their juice in a saucepan over a medium heat. Heat through for 4-5 minutes or until piping hot. Drain the beans. Mix the buckwheat and haricot beans in a large bowl. Add the red onion, red pepper and cherry tomatoes. Mix the dressing ingredients in a jug, and drizzle over the salad. Mix well and serve. and refrigerate for up to 2 days. 382 Calories 57g Carbs 16g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk SALAD 58

76 Carrot, walnut & chickpea salad 400g tin of chickpeas, drained 3 medium carrots, grated 1/2 a small red onion, finely chopped 50g walnut halves a large handful of fresh mint leaves, roughly chopped 30g sultanas 1 tbsp extra virgin olive oil grated zest and juice of 1/2 a lemon juice of 1 satsuma or clementine 2 tsps maple syrup 1/2 tsp ground cumin 1/4 tsp ground ginger 1/4 tsp ground cinnamon 1/4 tsp ground allspice 1/4 tsp hot chilli powder a pinch of sea salt a pinch of dried garlic powder Mix the chickpeas, grated carrots, onion, walnut halves, mint and sultanas in a large bowl. Combine the olive oil, lemon zest, lemon juice, maple syrup and spices in a jug and mix well. Pour the dressing over the salad, mix well and serve. and refrigerate for up to 2 days. SERVES Calories 64g Carbs 16g Protein 28g Fat E: nutrition@thefitnessexperts.co.uk SALAD 59

77 Courgette spirals with basil pesto for the pesto: 30g fresh basil leaves and stalks 20g pine nuts 2 large garlic cloves, peeled juice of 1 lemon 15g nutritional yeast 1/4 tsp sea salt 30ml olive oil 15ml cold water for the courgette spirals: 2 large courgettes 5g pine nuts, to garnish Place all of the pesto ingredients in a food processor or blender and blitz well. Spiralise the courgette and steam gently for 2-3 minutes. Transfer the spirals to several sheets of kitchen paper and pat gently to remove excess water. Mix the courgette and pesto together. Serve topped with the additional pine nuts. and refrigerate for up to 3 days. SERVES Calories 21g Carbs 9g Protein 25g Fat E: nutrition@thefitnessexperts.co.uk SALAD 60

78 Mediterranean quinoa salad 100g quinoa (dry weight) 100g baby leaf spinach 100g cherry tomatoes, halved 50g red onion, finely chopped 8 green olives, pitted 1 red bell pepper, sliced a small handful of flat leaf parsley, finely chopped a good pinch of sea salt and ground black pepper juice of 1/2 a lemon 1 tbsp olive oil Place the quinoa in a saucepan of boiling water. Simmer over a medium heat for 30 minutes, then drain and leave to cool. Place the spinach in a large serving bowl and add all the other ingredients apart from the lemon juice and olive oil. Mix the lemon juice and olive oil in a jug. Drizzle over the salad before serving. and refrigerate for up to 3 days. SERVES Calories 59g Carbs 21g Protein 26g Fat E: nutrition@thefitnessexperts.co.uk SALAD 61

79 Edamame bean, leek & mushroom risotto 15ml olive oil 120g closed cup mushrooms, sliced 100g leek, thinly sliced 120g risotto rice juice of 1/2 a lemon 100g fresh shelled edamame beans 650ml vegetable stock 20g nutritional yeast 1 tsp lemon zest salt and pepper to taste fresh chopped chives to garnish SERVES 2 Heat the olive oil over a low/medium heat in a large saucepan. Add the mushrooms and leek and sauté for 3-4 minutes to soften. Add the rice, lemon juice, edamame beans and stock to the saucepan. Stir and bring to a simmer. Cook the risotto, stirring regularly and add more water if required. After 10 minutes of cooking, stir in the nutritional yeast and lemon zest. Cook for 10 minutes or until the liquid has fully absorbed and the rice is soft. Season to taste with salt and pepper. Serve topped with the fresh chives. and refrigerate for up to 3 days. 466 Calories 64g Carbs 21g Protein 14g Fat E: nutrition@thefitnessexperts.co.uk SALAD 62

80 Colourful mixed bean salad a small handful of fresh coriander, stalks and leaves separated 2 tsps olive oil 2 garlic cloves, finely chopped 1 red chilli pepper, finely chopped (optional) 160g tinned mixed beans, rinsed well 50g tinned sweetcorn, drained 3 spring onions, chopped 2 roasted red bell peppers, diced (available in major supermarkets) for the dressing: a pinch of sea salt and ground black pepper juice of 1/2 a lemon 11/2 tbsps olive oil Finely chop the coriander stalks. Heat the olive oil in a frying pan over a medium heat. Add the garlic, chilli (if using) and coriander stalks. Fry for 2 minutes, stirring occasionally. Reduce the heat to low. Add the mixed beans, sweetcorn, spring onions and roasted peppers and stir. Cook gently for 4-5 minutes. Transfer the contents of the pan to a serving plate. Finely chop the coriander leaves and sprinkle over the salad. Mix the dressing ingredients in a jug and drizzle over the salad. Serve. and refrigerate for up to 3 days. SERVES Calories 20g Carbs 6g Protein 12g Fat E: nutrition@thefitnessexperts.co.uk SALAD 63

81 Zesty black eyed bean & quinoa salad 60g quinoa, dry weight 400g tin of black eyed beans 15ml olive oil 1/2 a red onion, chopped 1/2 a red bell pepper, sliced 100g kale, chopped 1 garlic clove, finely chopped grated zest of 1/2 a lemon 1/4 tsp dried rosemary a good pinch of sea salt and ground black pepper fresh lemon wedges to serve SERVES 2 Place the quinoa in a saucepan of boiling water. Reduce heat to simmer and cook for minutes or until tender. Drain well. Empty the can of black eyed beans into a saucepan. Heat for 4-5 minutes until piping hot. Drain well. Heat the olive oil in a large frying pan over a medium heat. Add the red onion, red pepper, kale and garlic. Fry gently for 3-4 minutes, stirring occasionally. Add the black eyed beans, quinoa, lemon zest and rosemary and stir well. Season with salt and black pepper and stir well. Serve with lemon wedges. and refrigerate for up to 2 days. 387 Calories 54g Carbs 18g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk SALAD 64

82 TLT (tofu, lettuce & tomato) wrap 1 wholemeal tortilla wrap (use gluten free of preferred) 110g smoked tofu, sliced 1 vine ripened tomato, sliced a handful of lettuce, shredded 2 tbsps hummus Spread the wrap with the hummus, then add the lettuce, tomato and tofu. Wrap and serve. and refrigerate for up to 24 hours. SERVES Calories 40g Carbs 27g Protein 22g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 65

83 Roast vegetable quiche 1 small sweet potato 1 red bell pepper, deseeded and chopped 1 courgette, roughly sliced 1 red onion, roughly sliced 11/2 tbsps olive oil plus a little extra to grease dish 400g firm tofu 125g almonds 80g oats (use gluten free if preferred) 1 tbsp ground flaxseed 1/2 tsp sea salt 2 tsps mixed herb seasoning 2 tbsps nutritional yeast Preheat oven to 180 C/350 F. Peel the sweet potato and finely dice. Deseed and chop the pepper and roughly slice the courgette and red onion. Place the bell pepper, courgette and red onion on a baking tray with ½ tablespoon of oil and mix well. Bake for 30 minutes or until the vegetables are tender. Lightly grease a 10 inch quiche dish. Wrap the tofu in a clean tea towel and top with some books to press out the water. RECIPE CONTINUED ON NEXT PAGE >>> SERVES Calories 29g Carbs 20g Protein 29g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 66

84 Blitz the almonds in a blender or food processor to create an almond flour. Remove and transfer to a bowl. Repeat with the oats to create oat flour (a bullet style blender works well for this). Mix the ground flaxseed with 3 tablespoons of cold water and set aside to thicken. Add the flours to a bowl along with the salt, mixed herb seasoning, remaining olive oil and the flaxseed gel mixture. Combine well, adding a little water if needed to form a dough. Transfer the dough into the base of the quiche dish, pressing it evenly into the base and around the sides of the dish. Meanwhile, add the tofu to a food processor along with the nutritional yeast and a pinch of salt. Blend well until the tofu is smooth, adding a little water or non dairy milk if needed. In a bowl, combine the roasted vegetables with the tofu mixture. Once combined, transfer to the quiche dish spreading the filling out evenly with a spatula. Bake for minutes or until the tofu filling is firm and golden on top. Enjoy warm or cold. Place any leftovers in an airtight container and refrigerate for up to 3 days. Prick the dough all over with a fork to allow any air to escape and place in the oven for 15 minutes or until the crust is firm and slightly golden. Remove from the oven and allow to cool slightly. E: nutrition@thefitnessexperts.co.uk LUNCH 67

85 Creamy cauliflower soup 100g cashew nuts 1 large cauliflower 400g tinned chickpeas, drained 2 tsps vegetable bouillon powder (or use 1 organic stock cube) sea salt and black pepper, to season SERVES 3 ADVANCED PREPARATION REQUIRED: Place the cashews in a bowl and cover with water, reserving a few for the topping. Soak for at least 3 hours or overnight. Chop the cauliflower into florets and add to a saucepan along with 750ml recently boiled water (or enough to cover the cauliflower) and the vegetable bouillon. Simmer until the cauliflower is tender. Add the chickpeas to the saucepan. Cook for 10 minutes. Drain the cashews, rinse and add most of them to the saucepan, reserving a small handful for the topping. Cook for 5 minutes. Blend the soup until smooth, adding a splash of water if required. Season to taste with salt and pepper. Place a frying pan over a medium heat and toast the additional cashews for 2-3 minutes until golden. Serve the soup topped with the toasted cashews. and refrigerate for up to 3 days or freeze on same day. 334 Calories 29g Carbs 14g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 68

86 Spicy edamame bean noodles 100g edamame bean noodles (available in major supermarkets) 1 tbsp coconut oil or olive oil 2 garlic cloves, peeled and finely chopped 1 thumb sized pieces fresh ginger, peeled and finely chopped 1 red chilli, chopped 100g carrot or squash noodles (available in major supermarkets) 1 red bell pepper, sliced 3 spring onions, chopped 100g tinned sliced water chestnuts 100g fresh edamame beans 1 tsp tahini 2 tbsps soy sauce or tamari juice of 1 lime a sprinkle of sesame seeds a handful of fresh coriander, roughly chopped Place the noodles in a saucepan of simmering water over a medium heat. Cook for 3-4 minutes, until tender. Drain well. Heat the oil in a large wok or frying pan. Add the garlic, ginger and chilli and fry gentlty for 2 minutes. Add the vegetable noodles, bell pepper, spring onions, water chestnuts and edamame beans. Cook for 3-4 minutes, stirring frequently. Add the tahini, stir well and cook for 1 minute. Turn off the heat, then add the soy sauce and lime juice. Stir well. Garnish with sesame seeds and coriander. Serve, and refrigerate for up to 2 days. SERVES Calories 45g Carbs 32g Protein 15g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 69

87 Tofu & vegetable soup 100g firm tofu, diced 1 tbsp soy sauce or tamari 750ml recently boiled water 1 tsp ground black pepper 1 bay leaf 2 tsps ground turmeric 1 leek, chopped 1 carrot, peeled and chopped 1 white onion, roughly chopped 200g swede, washed and chopped 1 fennel bulb, washed and chopped 60g closed cup mushrooms, chopped 3 cloves garlic, finely chopped 80g red lentils, rinsed 1 red chilli pepper, finely chopped 1 tsp sea salt SERVES 3 Place the tofu in a bowl and add the soy sauce. Marinate for 30 minutes. Pour the boiled water into a saucepan and place over a high heat. Bring to a boil and reduce heat to simmer. Add the black pepper, bay leaf and turmeric. Stir well and cook for 1 minute. Add all of the chopped vegetables, garlic lentils and chilli pepper. Stir well, cover and cook for 30 minutes, stirring occasionally. Add more water if the mixture starts to stick to the base of the pan. Add the tofu and marinade and cook for 10 minutes. Add the salt and cook for 2 minutes. Remove the bay leaf and discard. Remove saucepan from the heat and allow to cool for 15 minutes. Transfer the soup to a blender and blend until smooth. and refrigerate for up to 4 days or freeze on same day. 251 Calories 41g Carbs 15g Protein 3g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 70

88 Chickpea crackers with hummus & veggies 110g chickpea flour 2 tbsps olive oil ½ tsp baking powder ½ tsp sea salt plus a little extra to sprinkle 5 tbsps hummus 1 small carrot, peeled and ends removed ¼ cucumber 1 red bell pepper SERVES 2 Preheat oven to 180 C/350 F. Line a large baking tray with greaseproof paper. Add the chickpea flour, olive oil, baking powder and salt to a food processor or blender and blitz until finely ground. With the food processor running, add 3-4 tablespoons of cold water, until the mixture binds together to form a ball of dough. Remove the dough from the food processor and place it between two sheets of greaseproof paper. Roll it out to ½ cm thick and cut into squares. Lay the squares on the prepared baking tray and sprinkle with a little extra salt. Bake for minutes until firm and just starting to turn golden. Remove from oven and allow to cool. Cut the carrot and cucumber into sticks. Slice the bell pepper. Serve the crackers with hummus and vegetables for dipping. Store any leftover crackers in an airtight container for up to 4 days. 434 Calories 45g Carbs 14g Protein 22g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 71

89 Spicy chickpea cakes a good pinch of sea salt 1 tsp garlic granules 1 tsp paprika a good pinch of ground black pepper 1/2 tsp cayenne pepper 1/2 tsp oregano 1/2 tsp red chilli flakes 300g sweet potatoes, peeled and diced 400g tinned chickpeas, rinsed and drained 1 small white onion, finely chopped 40g tahini a small handful of fresh coriander, finely chopped 2 tbsps coconut oil MAKES 7 CAKES Mix the salt and spices in a bowl. Place the sweet potatoes in a saucepan of water and bring to a boil. Reduce heat and simmer for 8 minutes. Drain well. Transfer to a bowl and mash well. Mash the chickpeas in a separate bowl and add to the sweet potato. Stir in the onion, tahini, spice mix and fresh coriander. Mix well. Shape the mixture into 7 patties. Preheat oven to 180 C/350 F. Heat the coconut oil in a large frying pan over a medium/high heat. Add the patties and cook for 2-3 minutes on each side, until golden. Transfer to an oven tray and oven bake for 10 minutes to finish cooking. Store any leftover chickpea cakes in an airtight container and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve with avocado and salad. PER CAKE: 191 Calories 17g Carbs 6g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 72

90 Fragrant falafel with fresh pesto 2 tbsps coconut oil for the pesto: 50g pine nuts a large handful of fresh coriander stalks and leaves 10g nutritional yeast 1 garlic clove, peeled a pinch of sea salt 70ml olive oil for the falafel: 1 tsp cumin seeds 50g carrot, peeled and finely grated 400g tin of chickpeas, drained 1 garlic clove grated lest of 1 lemon a small bunch of flat leaf parsley, finely chopped 2 tsps plain flour (use gluten free if preferred) a good pinch of sea salt and ground black pepper 1/2 tsp red chilli flakes 1 tsp ground coriander Place all of the pesto ingredients in a blender and blend until smooth. Transfer to a bowl and set aside. Place the cumin seeds in a frying pan over a medium heat and roast for 1 minute, stirring frequently. Remove pan from heat. Pat the carrot dry with a few sheets of kitchen paper. Place in a food processor or blender with all of the other falafel ingredients and mix until well combined. Add a splash of cold water if the mixture is too crumbly. There needs to be just enough moisture in the mixture to allow it to bind. Roll the mixture into 8 balls. Heat half of the coconut oil in a frying pan over a medium / high heat. Add half of the falafels and cook for 2-3 minutes each side until golden all over. Transfer to a plate covered in kitchen paper. Repeat process with remaining oil and falafel. and refrigerate for up to 2 days. MAKES 8 FALAFELS PER FALAFEL WITH PESTO: 176 Calories 5g Carbs 3g Protein 16g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 73

91 Fragrant Thai mushroom broth 1 tbsp sesame oil or olive oil 1 small red onion, finely sliced 1 red bell pepper, finely sliced 2 cloves garlic, finely chopped 2 tbps fresh lemongrass, minced 1 tbsp fresh ginger, finely chopped 1 red chilli pepper, finely chopped 11/2 pints vegetable stock (made with 1 organic stock cube) a good pinch of sea salt a good pinch of ground black pepper 2 star anise 1 piece of cinnamon bark 2 tbsps soy sauce or tamari 1 ripe tomato, chopped 200g cauliflower, cut into small florets 250g shiitake or oyster mushrooms, chopped a small bunch of fresh coriander, finely chopped 2 spring onions, chopped 200ml coconut milk Heat the oil in a large saucepan over a medium heat. Add the onion and bell pepper and sauté for around 4 minutes, stirring until soft. Add the garlic, lemongrass, ginger and red chilli. Stir well and cook for 1 minute, stirring occasionally. Add the stock and bring to a simmer. Add the salt, pepper, star anise, cinnamon, soy sauce, tomato and cauliflower. Stir well and cook for 10 minutes. Add the mushrooms, stir well and cook for 10 minutes. Add the fresh coriander, spring onions and coconut milk. Stir well and cook for 2-3 minutes. Serve. and refrigerate for up to 3 days or freeze on same day. SERVES Calories 19g Carbs 8g Protein 16g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 74

92 Sweet potato rosti with black bean salsa 1 tbsp coconut oil for the rosti: 300g sweet potato, peeled and grated 1 tbsp flat leaf parsley, finely 1/2 a white onion, grated 1 tsp sea salt a good pinch of ground black pepper for the salsa: 150g tinned black beans, drained, and rinsed 1/2 a small red onion, chopped a small bunch of fresh coriander, finely chopped 2 large ripe tomatoes, diced 1 green bell pepper, diced juice of 1/2 a lime 2 tsps olive oil 2 tsps apple cider vinegar or white wine vinegar a pinch of sea salt and ground black pepper Place the rosti ingredients in a bowl and mix well. Heat the coconut oil in a frying pan over a medium heat and add the rosti mixture. Use a spoon to compact the mixture, pressing down to remove any gaps. Fry for 3-4 minutes, or until golden on the underside. Remove from the pan by holding a plate over the rosti and carefully turning the pan over so that the rosti falls onto the plate. Place the rosti back into the pan and fry the other side until golden. Turn out onto a plate lined with kitchen paper and set aside. Combine the salsa ingredients in a bowl and mix well. Serve the rosti with salsa. and refrigerate for up to 2 days. SERVES Calories 65g Carbs 12g Protein 13g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 75

93 Curried red lentil & spinach soup 1/2 tbsp olive oil or coconut oil 1 medium sized white onion, finely chopped 1 inch thick piece fresh ginger, peeled and chopped finely 1 tbsp mild curry powder 2 medium carrots, chopped 200g red lentils, rinsed 750ml recently boiled water 2 tsps vegetable bouillon (or use 1 organic stock cube) 2 large handfuls of spinach a small handful fresh coriander, finely chopped Heat the oil in a large saucepan over a medium heat. Add the onion, ginger and curry powder and sauté for 2-3 minutes. Add the carrots, lentils, boiled water and the vegetable bouillon powder. Stir well and simmer for 30 minutes or until the liquid has reduced and the lentils have broken down. Stir though the spinach and cook for 1-2 minutes until wilted. Serve topped with fresh coriander. and refrigerate for up to 3 days or freeze on same day. SERVES Calories 51g Carbs 20g Protein 3g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 76

94 Lentil loaf 1/2 tbsp olive oil 2 garlic cloves, peeled and crushed 1 medium sized white onion, finely chopped 1 carrot, chopped 115g red lentils, rinsed 80g brown basmati rice, rinsed 500ml cold water 2 tsps vegetable bouillon powder (or use 1 organic stock cube) 3 tbsps soy sauce or tamari 3 tbsps nutritional yeast 2 tbsps ground flaxseed 2 tbsps tomato purée 30g pecans 80g oats (use gluten free if preferred) 1 tsp dried rosemary 1/2 tsp dried sage 1/4 tsp dried thyme MAKES 10 SLICES Heat the olive oil in a large saucepan over a medium heat. Add the garlic and onion and sauté for 3-4 minutes. Add the carrot and sauté for 2-3 minutes. Add the lentils, rice, cold water and vegetable bouillon powder. Simmer for around 45 minutes, until the stock has been absorbed and the rice and lentils are tender. Add more water if required. The mixture should be a thick consistency. Mash with a potato masher or fork, until the carrots and lentils are broken down. Preheat oven to 180 C/350 F and line the base of a medium sized loaf tin with greaseproof paper. Mix together the soy sauce, nutritional yeast and ground flaxseed into a thick paste and add to the lentil and rice mix along with the tomato purée. Grind the pecans and oats in a blender until finely ground. Add to the lentil mixture along with the dried herbs. Stir well and pour into the loaf tin. Bake for around 45 minutes. The surface of the loaf should be golden brown and firm to the touch when cooked. Allow to cool in the tin for 10 minutes then remove and transfer to a wire rack. and refrigerate for up to 2 days or freeze on same day. PER SLICE: 152 Calories 22g Carbs 7g Protein 4g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 77

95 Roasted vegetable & hummus wrap 1 small courgette 1 bell pepper, any colour, deseeded and diced 1 small red onion, roughly chopped 3 tsps olive oil 2 cloves of garlic 60g chickpea flour ¼ tsp salt 3 tbsps hummus SERVES 1 Preheat oven to 180 C/350 F. Prepare a baking tray for the vegetables. Slice the courgette into half moon shapes. Place the courgette, onion and bell pepper onto the baking tray with 2 tsps olive oil and the fresh garlic still in their skins. Bake for 30 minutes or until soft and golden on the edges. Remove from oven and set aside. To make the wrap, combine the chickpea flour in a bowl with 140ml cold water and the salt. Whisk well to remove any lumps. Heat the remaining oil in a large frying pan over a medium/high heat. When the pan is hot add the chickpea batter and rotate the pan to allow the batter to spread to the edges. Fry like a large pancake. When bubbles appear on the surface, flip or turn with a slice. When both sides of the wrap are cooked, remove from the pan and leave to cool for a 2 minutes. Squeeze the soft garlic from the skin and mix into the vegetables, discarding the skin. To make the wrap, spread it with the hummus and place a pile of the roasted vegetables in the centre of the wrap. Roll it up and enjoy warm or cold! Store any leftover vegetables and wraps in separate airtight containers and refrigerate for up to 3 days. 606 Calories 60g Carbs 15g Protein 34g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 78

96 Chunky vegetable broth 1 tbsp olive oil or coconut oil 1 large white onion, finely chopped 1 celery stalk, chopped 2 carrots, grated 250g cauliflower florets, chopped 200g Savoy cabbage, chopped 1 large sweet potato, chopped 2 garlic cloves, finely chopped a good pinch of salt and black pepper 2 tsps Italian seasoning 1 tsp dried parsley 2 pints vegetable stock (made with 1 organic stock cube) 50g kale SERVES 4 Heat the oil in a large saucepan over a medium heat and add the onion. Sauté for 4-5 minutes, stirring occasionally, until soft. Add the celery, carrots, cauliflower, cabbage and sweet potato. Stir well and cook for 4-5 minutes, stirring occasionally. Add the garlic and fry gently for 1 minute. Add the salt, pepper, dried herbs and stock. Bring to a simmer, cover and cook for 20 minutes, stirring occasionally. Add the kale and cook for 5 minutes or until tender. Serve. and refrigerate for up to 2 days or freeze on same day. 197 Calories 31g Carbs 7g Protein 5g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 79

97 Spinach, leek & coconut soup 1 tbsp olive oil or coconut oil 1 white onion, finely chopped 1 leek, chopped 2 garlic cloves, finely chopped 200g potatoes, peeled and chopped 1 pint hot vegetable stock (made with 1 organic stock cube) 1 tsp sea salt 1 tsp ground black pepper 1 tsp ground cumin 1 tsp dried thyme 1 tsp dried rosemary 1 tsp paprika 1/4 tsp cayenne pepper 200ml coconut milk 150g spinach leaves SERVES 3 Melt the oil in a large saucepan over a medium heat. Add the onion and sauté for 4-5 minutes, stirring frequently until soft. Add the leek and sauté for 3-4 minutes, stirring frequently until soft. Add the garlic and fry gently for 2 minutes, stirring frequently. Add the potatoes, stock, salt, dried herbs and spices. Stir and simmer for 25 minutes. Add the coconut milk and spinach, stir well and cook for 1 minute. Remove saucepan from heat and allow to cool. Transfer the soup to a blender and blend until smooth. Serve. and refrigerate for up to 4 days or freeze on same day. 316 Calories 27g Carbs 16g Protein 16g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 80

98 Curried cauliflower steaks 2 tbsps olive oil plus a little extra to grease baking tray 1 large head of cauliflower a pinch of sea salt and ground black pepper 1 tsp fresh ginger, finely chopped 1 tsp ground cumin 1 tsp ground coriander 11/2 tsps ground turmeric 1/2 tsp ground cinnamon a small handful of fresh coriander, chopped MAKES 3 STEAKS Preheat oven to 180 C/ 350 F. Drizzle a small amount of the olive oil onto a baking tray and tilt tray to distribute the oil. Carefully remove the leaves from the cauliflower using a knife. Cut the cauliflower from top to base into three steaks, each around 1 inch thick. Heat 1 tbsp olive oil in a large skillet or heavy based frying pan over a medium/ high heat. Sear the cauliflower for 2 minutes on each side, or until golden brown. Use a slice to remove the steaks from the skillet and place them onto the baking tray. Mix together the remaining olive oil, salt, pepper and spices in a jug. Brush or spoon the mixture onto the cauliflower steaks. Bake in the oven for minutes, turning halfway, or until the steaks are tender. Garnish with the chopped coriander and serve. and refrigerate for up to 2 days. PER STEAK: 191 Calories 14g Carbs 9g Protein 11g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 81

99 Kale, sweet potato & chickpea soup 1 tsp olive oil 1 large white onion, finely chopped 1 red bell pepper, diced 400g sweet potato, peeled and diced 3 cloves garlic, finely chopped 1-2 red chilli peppers, chopped (optional) a good pinch of sea salt and ground black pepper 2 pints vegetable stock (made with 1 organic stock cube) 400g tinned chickpeas, rinsed and drained 1/2 tsp cayenne pepper 3/4 tsp ground coriander 1/2 tsp ground cumin 50g vegan pasta of your choice 100g kale, chopped Heat the oil in a large saucepan over a medium heat and add the onion. Sauté for 4-5 minutes, stirring occasionally, until soft. Add the bell pepper and sweet potato. Stir well and cook for 4-5 minutes, stirring occasionally. Add the garlic and chilli peppers (if using) and fry gently for 1 minute. Add the salt, pepper, stock, tinned chickpeas, cayenne pepper, ground coriander and ground cumin. Bring to a simmer, cover and cook for 10 minutes, stirring occasionally. Add the pasta and cook for 10 minutes. Add the kale and cook for 4-5 minutes, or until tender. Serve. and refrigerate for up to 3 days or freeze on same day. SERVES Calories 48g Carbs 10g Protein 5g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 82

100 Spiced carrot & apple soup 2 tsps olive oil 1 large white onion, chopped 1 celery stick, finely chopped 250g carrots, peeled and grated 2 eating apples, peeled, cored and finely chopped 1 tsp cayenne pepper 1 tbsp medium curry powder 1 bay leaf 2 pints vegetable stock (made with 1 organic stock cube) a good pinch of sea salt and ground black pepper a small handful chopped fresh parsley or basil SERVES 3 Heat the oil in a large saucepan over a medium heat and add the onion. Sauté for 4-5 minutes, stirring occasionally, until soft. Add the celery and carrots. Stir well and cook for 4-5 minutes, stirring occasionally. Add the apples and cook for 2 minutes. Add the cayenne pepper, curry powder, bay leaf, stock, salt and pepper. Bring to a simmer, cover and cook for 15 minutes, stirring occasionally. Remove the saucepan from the heat. Remove the bay leaf and discard. Leave the soup to cool for 15 minutes then transfer the mixture to a blender. Blend until creamy. Serve garnished with parsley or basil. and refrigerate for up to 3 days or freeze on same day. 181 Calories 31g Carbs 3g Protein 5g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 83

101 Hummus veggie wraps 1 wholemeal tortilla wrap (use gluten free if preferred) 3 tbsps hummus 200g tinned lentils, drained 1 small carrot, grated a handful of mixed salad leaves SERVES 1 Spread the wrap with the hummus and spoon the drained lentils in the centre of the wrap. Add the grated carrot and mixed salad leaves. Roll up the wrap and serve. and refrigerate for up to 3 days. 527 Calories 66g Carbs 23g Protein 19g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 84

102 Thai tofu lettuce rolls 160g firm tofu 3 tbsps soy sauce or tamari 1 head of romaine or cos lettuce 1 red bell pepper, finely sliced a small bunch of fresh coriander, roughly chopped a small bunch of fresh mint, roughly chopped 1 tbsp toasted sesame oil SERVES 2 Place the tofu in a bowl. Add 1 tbsp soy sauce and stir. Allow to marinate for 15 minutes. Carefully remove the lettuce leaves from their stem. Wash and pat dry with kitchen paper. To assemble the rolls, fill a lettuce leaf with a little of the sliced pepper, tofu, coriander and mint. Repeat until all the tofu, pepper and herbs are used up. To make the dipping sauce combine the sesame oil and remaining soy sauce in a dipping bowl. Serve the lettuce rolls on a plate with the dipping sauce. Roll each leaf up and dip in the sauce to enjoy. and refrigerate for up to 3 days. 174 Calories 10g Carbs 11g Protein 10g Fat E: nutrition@thefitnessexperts.co.uk LUNCH 85

103 Cauliflower power bowl 1/2 a large cauliflower, cut into bite sized pieces a drizzle of olive oil 2 tbsps tahini 1 tbsp apple cider vinegar a pinch of sea salt 3 large stems of kale 400g tinned chickpeas, drained 2 tbsps nutritional yeast SERVES 2 Preheat oven to 180 C/350 F. Place the cauliflower on a baking tray. Toss in the olive oil and bake for 30 minutes or until golden brown and tender. Combine the tahini, apple cider vinegar and salt in a bowl. Add cold water a little bit at a time until the sauce reaches desired consistency. Steam the kale for 5-10 minutes until bright green and tender. Place the chickpeas in a saucepan over a medium heat and warm through, stirring frequently. Assemble the bowls with some of the roast cauliflower, the chickpeas and the steamed kale. Top with the tahini sauce and the nutritional yeast. and refrigerate for up to 2 days. 394 Calories 33g Carbs 25g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk DINNER 86

104 Italian bean stew 1/2 tbsp olive oil 1 medium sized white onion, finely sliced 1 small courgette 400g tin of cannellini beans, drained 1 tsp Italian seasoning 150g tomato passata 1/2 tsp sea salt 100g pitted Italian olives, sliced a few fresh basil leaves SERVES 2 Heat the olive oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes until softened. Chop the courgette into half moon shapes and add to the onion along with the drained beans and Italian seasoning. Fry for 30 seconds then add the tomato passata and salt. Warm the stew through for 5 minutes on a medium heat. Add the olives to the stew and stir. Serve topped with fresh basil. and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Sprinkle on some nutritional yeast when serving for added flavour and protein 280 Calories 32g Carbs 11g Protein 12g Fat E: nutrition@thefitnessexperts.co.uk DINNER 87

105 Peanut noodles a pinch of sea salt 50g soba noodles 100g frozen edamame beans 2 tbsps smooth peanut butter 1 tbsps maple syrup 1 tbsp soy sauce or tamari SERVES 1 Fill a medium sized saucepan with water and bring to a boil. Add a pinch of salt and the soba noodles and frozen edamame. Simmer for 5 minutes or until the soba noodles are softened. In a small bowl, combine the peanut butter, maple syrup and soy sauce. Mix well, adding a couple of tablespoons of water if needed, to achieve a pourable consistency. Drain the noodles and edamame and return to the pan. Add the peanut sauce and mix well to coat the noodles in the sauce. Serve. and refrigerate for up to 3 days. 554 Calories 64g Carbs 25g Protein 22g Fat E: nutrition@thefitnessexperts.co.uk DINNER 88

106 Protein power bowl with tahini sauce 40g quinoa 100g frozen edamame beans 1/2 a medium-sized head of broccoli, cut into bite-sized florets juice of ½ a small lemon 1 tbsp tahini 1/4 tsp sea salt SERVES 1 Rinse the quinoa well in a sieve then place in a saucepan with 175ml boiling water and bring to a boil. Reduce to a simmer and cook for 15 minutes or until all of the water has been absorbed and the quinoa is tender. Place the broccoli and edamame beans in a saucepan of boiling water. Reduce to a simmer and cook for 3-4 minutes, or until tender. in a bowl, combine the lemon juice with the tahini and salt. Add a little water if needed until the sauce achieves a pourable consistency. To assemble, place the cooked quinoa, steamed broccoli and edamame beans in a bowl, followed by a drizzle of the tahini sauce. and refrigerate for up to 3 days. 479 Calories 49g Carbs 28g Protein 19g Fat E: nutrition@thefitnessexperts.co.uk DINNER 89

107 Vegetable pizza 120g chickpea flour 1/2 tsp sea salt 2 tsps Italian seasoning 1 tsp olive oil 3 tbsps tomato purée 1 small courgette, sliced 1 red or yellow bell pepper, deseeded and sliced finely 1 small red onion, sliced a few fresh basil leaves SERVES 2 Preheat oven to 180 C/350 F. Prepare a baking tray with greaseproof paper or use pizza trays for a crispier base. Place the chickpea flour into a blender with 250ml cold water, salt and half of the Italian seasoning. Heat the olive oil in a large frying pan over a medium/high heat. When the pan is hot, add half of the chickpea batter to fill the pan. Fry like a pancake, carefully flipping when bubbles start to appear on the surface and the underside is firm. Transfer straight onto the lined baking tray and repeat above step with the remaining batter. Divide the tomato purée between the two pizza bases then add a sprinkle of Italian seasoning. Add the vegetables to the pizzas. Bake the pizzas until the base is crispy around the edges and the vegetables have softened. Serve topped with the fresh basil leaves. and refrigerate for up to 3 days. Suggestion: Add some vegan cheese before baking the pizzas in the oven or sprinkle on some nutritional yeast when the pizzas are ready to be served. 294 Calories 49g Carbs 11g Protein 6g Fat E: nutrition@thefitnessexperts.co.uk DINNER 90

108 Butternut lasagne 1 red bell pepper, deseeded and chopped 1 courgette, sliced 1 red onion, sliced 1/2 tbsp olive oil 2 x 400g tins of cannellini beans, drained 1/2 tsp sea salt 3 tbsps nutritional yeast 125g tomato passata 1 tsp Italian seasoning a large-sized butternut squash (or ready sliced butternut squash sheets from the supermarket) a few fresh basil leaves Preheat oven to 180 C/350 F. Place the bell pepper, onion and courgette on a baking tray with the olive oil and mix well. Bake for 30 minutes or until the vegetables are tender and starting to turn golden. Meanwhile, place the cannellini beans in a food processor with the salt and 2 tablespoons of nutritional yeast. Blend well, adding water or non dairy milk if required until the mixture becomes smooth and creamy. When the vegetables are roasted, place them in a large bowl and mix with the tomato passata and Italian seasoning and set aside. RECIPE CONTINUED ON NEXT PAGE >>> SERVES Calories 46g Carbs 21g Protein 6g Fat E: nutrition@thefitnessexperts.co.uk DINNER 91

109 Slice the long slim part of the squash off the bulbous part at the bottom. Remove the skin and slice into long wide sheets about 3mm thick. To assemble the lasagne, lightly grease a baking dish and layer in some butternut squash sheets on the bottom followed by a layer of the vegetable mixture. Add a layer of the white bean sauce and another layer of butternut squash sheets.repeat again, finishing with a layer of the white bean sauce on top. Oven bake for minutes or until bubbling. Sprinkle the remaining nutritional yeast on top and the fresh basil leaves. and refrigerate for up to 3 days or freeze on same day. E: nutrition@thefitnessexperts.co.uk DINNER 92

110 Mexican lentil stuffed peppers 1 tsp olive oil 1 small white onion, chopped 1/2 a courgette, diced 400g tinned green lentils, drained 1 tsp hot chilli powder 1 tbsp tomato purée a pinch of sea salt a small bunch of fresh coriander, finely chopped 2 large bell peppers (any colour) SERVES 2 Preheat oven to 180 C/350 F. Heat the oil in a frying pan over a medium heat. Add the onion and sauté for 4 minutes, stirring occasionally. Add the courgette and sauté for 2 minutes. Add the lentils, hot chilli powder, tomato purée and salt. Add some of the coriander to the pan, reserving some for the garnish. Cut each pepper in half lengthways and remove the core, pith and pips. Arrange them in a baking dish. Stuff each half with the lentil mixture. Add 2 tablespoons of cold water to the baking dish. Bake the peppers for 30 minutes or until slightly softened. Serve garnished with the remaining fresh coriander. and refrigerate for up to 2 days. 224 Calories 36g Carbs 11g Protein 4g Fat E: nutrition@thefitnessexperts.co.uk DINNER 93

111 Red lentil & spinach dhal 1 tsp olive oil or coconut oil 1 medium sized white onion, finely chopped 1 tbsp curry powder 180g red lentils (uncooked weight), rinsed and drained 400g tinned chopped tomatoes 625ml recently boiled water a large handful of fresh spinach a small bunch of fresh coriander, finely chopped a pinch of sea salt SERVES 4 Heat the oil in a large saucepan over a medium heat. Add the onion and sauté for 4 minutes, stirring occasionally. Add the curry powder and cook for 1 minute. Add the lentils and chopped tomatoes to the saucepan along with the recently boiled water. Bring to a simmer and cook for minutes or until the lentils are cooked and tender and the dhal has thickened. Add the spinach and stir through. Taste for seasoning and add salt if required. Serve garnished with the chopped coriander. and refrigerate for up to 3 days or freeze on same day. 202 Calories 32g Carbs 14g Protein 2g Fat E: nutrition@thefitnessexperts.co.uk DINNER 94

112 Thai green chickpea curry 1 tsp coconut oil 2 tbsps vegan Thai green curry paste 400g tinned chickpeas, drained 100g coconut cream 1 tsp vegetable bouillon powder (or use 1 organic stock cube) 1 red bell pepper, deseeded and sliced into strips 3 sprigs of fresh coriander, finely chopped SERVES 3 Place a large saucepan over a medium heat. Add the curry paste and fry in the coconut oil for 2 minutes. Add the drained chickpeas, coconut cream, vegetable bouillon powder and 125ml of cold water. Bring to a simmer and cook for 5 minutes. Add the pepper and cook for a 4-5 minutes, until the pepper is soft. Add the coriander and stir through. Serve with rice or cauliflower rice. and refrigerate for up to 3 days or freeze on same day. 367 Calories 21g Carbs 10g Protein 27g Fat E: nutrition@thefitnessexperts.co.uk DINNER 95

113 Tofu stir fry with satay sauce 3 tbsps smooth peanut butter 1 tbsp soy sauce or tamari 1 tbsp maple syrup 1 tsp coconut oil 400g mixed stir fry vegetables 160g firm tofu, diced sea salt and ground black pepper, to season a small bunch of fresh coriander, finely chopped SERVES 2 To make the sauce, combine the peanut butter, soy sauce and maple syrup in a bowl. Add cold water a teaspoon at a time until the sauce is a smooth, thin consistency. Heat the oil in a wok or large frying pan. Fry the vegetables for 2-3 minutes until just cooked but still a little crunchy. Add the tofu, season with salt and pepper and stir fry for 2 minutes. Serve the stir fry topped with the peanut sauce and fresh coriander. and refrigerate for up to 3 days or freeze on same day. 304 Calories 16g Carbs 15g Protein 20g Fat E: nutrition@thefitnessexperts.co.uk DINNER 96

114 Lentil shepherd s pie 1 large cauliflower head, chopped into florets 25g vegan spread (optional) 30ml unsweetened almond milk 1 tsp olive oil 1 medium sized white onion, finely chopped 1 medium sized carrot, finely chopped 400g tinned green lentils, drained 2 tbsps tomato purée 1/2 tsp sea salt 1/4 tsp ground black pepper 2 tbsps nutritional yeast SERVES 2 Preheat oven to 180 C/350 F. Place the cauliflower in a saucepan. Cover with cold water and bring to a boil. Reduce to a simmer and cook until the cauliflower is soft then drain well. Place the cauliflower back in the empty saucepan and mash with the vegan spread (if using) and almond milk. Heat the oil in a large pan and lightly fry the onion and carrot. Add the lentils, tomato purée, black pepper and salt. Fry for 2-3 minutes then remove from the heat and set aside. Transfer the lentil mixture to a medium sized ovenproof dish. Top with the cauliflower mash. Bake in the oven for 10 minutes or until the pie is hot and the top is just starting to brown. Sprinkle the nutritional yeast on top and serve. and refrigerate for up to 3 days or freeze on same day. 353 Calories 42g Carbs 26g Protein 9g Fat E: nutrition@thefitnessexperts.co.uk DINNER 97

115 Quinoa falafel with mint yoghurt dip 60g quinoa (uncooked weight) 2 tbsps ground flaxseed 2 x 400g tinned chickpeas 3 tsps ground cumin 1/4 tsp sea salt 2 cloves fresh garlic, minced a handful of fresh coriander for the yoghurt dip: 150g soya yoghurt 2-3 sprigs of fresh mint, finely chopped juice of 1 lemon SERVES 4 Rinse the quinoa well in a sieve and add to a saucepan with 180ml recently boiled water. Bring to the boil and reduce to a simmer. Cook until the water has fully absorbed. Mix the ground flaxseed with 2 tablespoons of cold water and leave to thicken into a gel. Drain the chickpeas and add to a food processor or blender along with the cooked quinoa, flaxseed gel, cumin and salt. Add the garlic to the food processor and blend until the mixture is well combined. Add the fresh coriander and pulse to blend in. RECIPE CONTINUED ON NEXT PAGE >>> 251 Calories 33g Carbs 14g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk DINNER 98

116 Transfer the mixture to a bowl. Cover and refrigerate for 15 minutes, or longer if you have time. Preheat oven to 200 C/400 F. Line a baking tray with greaseproof paper. Roll the mixture into balls or form into small patties and place on the baking tray. Bake for minutes or until the falafel is crispy on the outside and just starting to turn golden. While the falafel is baking, make the sauce by mixing the lemon juice, chopped mint and yoghurt in a bowl. Serve the falafel and yoghurt sauce with salad. Store any leftover falafel in an airtight container and refrigerate for up to 3 days. E: nutrition@thefitnessexperts.co.uk DINNER 99

117 Peanut butter curry 1 medium sized white onion 4 cloves of garlic 1 inch piece of fresh ginger 1 tbsp olive oil 2 tbsps garam masala 400g tin of coconut milk (refrigerated for one hour) 3 tbsps smooth peanut butter 1 red bell pepper, finely sliced 400g tin of chickpeas, drained 400g tin of cooked green lentils, drained 1 tbsp soy sauce / tamari 1 tbsp maple syrup a large bunch of fresh coriander, chopped SERVES 4 Peel the onion, garlic and ginger and blitz together in a small food processor or blender. Heat the oil in a large frying pan over a medium heat. Add the garam masala and stir while it toasts for 3 minutes. Add the onion, garlic and ginger paste and cook for 5 minutes, stirring occasionally. Open the can of coconut milk without shaking it. Add the peanut butter to the pan followed by the thick coconut cream from the top of the can. Stir and simmer for 2 minutes. Add the bell pepper to the pan and cook for 5 minutes, stirring occasionally. Add the tinned chickpeas and lentils and stir well. Cook for 2-3 minutes, until heated through. Add the soy sauce, maple syrup and coriander. Stir and serve. and refrigerate for up to 3 days or freeze on same day. 448 Calories 34g Carbs 15g Protein 28g Fat E: nutrition@thefitnessexperts.co.uk DINNER 100

118 Black bean burgers 400g tin black beans 1 small red onion, finely sliced 1 small red chilli pepper, finely chopped 1 clove of fresh garlic, crushed 60g oats (use gluten free if preferred) a small handful of fresh coriander, finely chopped SERVES 2 Transfer the mixture to a bowl. Cover and refrigerate for 15 minutes, or longer if you have time. Preheat oven to 200 C/400 F. Line a baking tray with greaseproof paper. Divide the bean mixture into two patties and place on the tray. Bake for minutes or until the burgers are firm and starting to turn golden. Drain the beans and add to a food processor or blender along with the onion, chilli and garlic and blend well. Add the oats and coriander and pulse to combine. Store any leftover burgers in an airtight container and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve in two grilled portobello mushrooms as a low carb alternative to a burger bun 248 Calories 40g Carbs 13g Protein 4g Fat E: nutrition@thefitnessexperts.co.uk DINNER 101

119 Cheesy courgette pasta 400g tin cannellini beans 100ml of unsweetened vegan milk 3 tbsps nutritional yeast, plus a little extra to serve 1/2 tsp sea salt 1/2 tsp Italian seasoning 2 courgettes SERVES 2 Drain the cannellini beans and add to a food processor or blender along with the milk, nutritional yeast, salt and Italian seasoning. Blend well until smooth and creamy. Transfer the sauce to a large saucepan over a medium heat and warm through. Meanwhile spiralise the courgette or use a vegetable peeler to create ribbons. Add the courgette pasta to the saucepan and combine with the sauce. Divide between two pasta bowls and serve topped with a sprinkle of nutritional yeast. and refrigerate for up to 3 days or freeze on same day. 166 Calories 21g Carbs 16g Protein 2g Fat E: nutrition@thefitnessexperts.co.uk DINNER 102

120 Quinoa chilli 1 tbsp olive oil 1 medium sized white onion, finely chopped 2 cloves fresh garlic, minced 1 small red chilli pepper, finely chopped 1/2 tsp ground cumin 1/4 tsp hot chilli powder 80g quinoa (uncooked weight) 400g tin chopped tomatoes 1 tbsp tomato purée 400g tin red kidney beans, drained 1 red bell pepper, deseeded and roughly chopped 1/2 tsp sea salt 2 lime wedges, to serve a handful of fresh coriander 1 avocado, sliced SERVES 2 Heat the oil in a large saucepan over a medium heat. Add the onion, garlic and chilli pepper and sauté for 2 minutes until softened. Meanwhile, rinse the quinoa well in a sieve and allow to drain. Add the ground cumin and hot chilli powder to the saucepan and fry for 1 minute. Add the chopped tomatoes, quinoa and tomato purée and stir well. Cook for 2 minutes. Add the kidney beans to the saucepan along with 250ml cold water and the chopped bell pepper. Stir well. Bring the pan to the boil then reduce to a simmer and cook for minutes or until the chilli has thickened and the quinoa is cooked. Add the salt to taste and serve with a wedge of lime, a sprinkle of fresh coriander and the avocado on top. and refrigerate for up to 3 days or freeze on same day. 516 Calories 63g Carbs 21g Protein 20g Fat E: nutrition@thefitnessexperts.co.uk DINNER 103

121 Warming mac & cheese 250g macaroni pasta (use gluten free if preferred) 200g tinned butter beans, drained 1/2 tsp English or Dijon mustard 1 tsp sea salt a good pinch of ground black pepper 3/4 tsp paprika 1/4 tsp cayenne pepper 20g nutritional yeast 3/4 pint vegan milk of your choice (e.g. almond, cashew, rice or oat milk) for the topping: 30g sunflower seeds 2 tbsps nutritional yeast SERVES 4 Place the pasta in a saucepan of simmering water and cook according to packet instructions. Drain well and set aside. Place the butter beans, mustard, sea salt, pepper, paprika, cayenne pepper and nutritional yeast in a blender. Add a splash of milk and blend until smooth. Transfer to a saucepan and place over a medium/low heat. Add the milk, a small amount at a time, stirring continuously until the milk is all used up. The sauce should be quite thick and glossy. If the sauce is too thin, whisk in a small amount of plain flour. Add the cooked pasta to the sauce and stir well. Transfer the pasta and sauce to an ovenproof dish. Place the sunflower seeds in a frying pan and toast gently over a medium heat for 2-3 minutes, stirring continuously. Remove from heat. Prepare a medium grill. Sprinkle over the sunflower seeds and nutritional yeast over the pasta and sauce. Grill for around 10 minutes or until the topping is crispy. and refrigerate for up to 3 days or freeze on same day. 343 Calories 51g Carbs 19g Protein 7g Fat E: nutrition@thefitnessexperts.co.uk DINNER 104

122 Moroccan veg stew 1 tbsp olive oil 2 cloves garlic, finely chopped a handful of fresh coriander, finely chopped 100g cauliflower, cut into small florets 1 large parsnip, peeled and chopped 3 medium sized carrots, sliced 1 pint vegetable stock (made with 1 organic stock cube) 400g tinned chopped tomatoes 100g red lentils, rinsed 1 bay leaf 1 tsp ground cumin 2 tsps ground turmeric a large pinch of ground black pepper 1/2 tsp cayenne pepper 1 tsp sea salt Heat the oil in a large saucepan over a medium heat. Add the garlic and coriander and sauté for 3 minutes, stirring frequently. Add the cauliflower, parsnip and carrots and cook for 4 minutes, stirring occasionally. Add the stock, tinned tomatoes, lentils, bay leaf, cumin, turmeric, black pepper and cayenne pepper. Stir well and simmer for minutes or until the lentils are tender. Top up with more stock or boiling water if the stew becomes too thick. Add the salt, stir well and cook for 2 minutes. Remove the bay leaf and discard. Serve. and refrigerate for up to 3 days or freeze on same day. SERVES Calories 42g Carbs 13g Protein 1g Fat E: nutrition@thefitnessexperts.co.uk DINNER 105

123 Cauliflower chickpea nuggets 1 small cauliflower head 400g tin of chickpeas, drained 1 tsp sea salt 1 tsp mixed herb seasoning 100g chickpea flour SERVES 2 Remove any leaves from the cauliflower head and chop into small pieces. Place in a food processor or blender and blitz until it resembles rice. Place in a saucepan of simmering water and cook for 2-3 minutes, until tender. Add the cauliflower back into the food processor. Add the chickpeas to the food processor along with the salt and herbs. Blend the mixture well, scraping down the sides as needed. Blend in the chickpea flour a little at a time, until all used up. The mixture should be slightly sticky but hold its shape. Add more chickpea flour if the mixture feels too wet or a drop of cold water if the mixture is crumbly. Transfer the mixture to a bowl and refrigerate for 30 minutes. Preheat oven to 180 C/350 F. Line a baking tray with greaseproof paper. Taking palm-sized pieces of dough, form into nugget shapes and place on the baking tray. Bake for minutes or until the nuggets are firm and golden. Serve with a dip of ketchup or hummus. and refrigerate for up to 3 days. 384 Calories 56g Carbs 22g Protein 8g Fat E: nutrition@thefitnessexperts.co.uk DINNER 106

124 Black bean & avocado tostadas 2 tsps olive oil 1 small red onion, chopped 1 tsp ground cumin ½ tsp cayenne pepper 400g tinned black beans, drained ½ tsp sea salt a small bunch of fresh coriander, roughly chopped, plus a little extra to garnish 120g chickpea flour 1 ripe avocado SERVES 2 Heat half of the oil in a frying pan over a medium heat. Add the onion and spices and sauté for 2 minutes. Add the black beans and half of the salt. Stir and cook until the beans warm though and the onion softens. Reduce heat to low and stir in the coriander. In a bowl, combine the chickpea flour with 270ml of cold water and add the remaining salt. Whisk well to remove any lumps. Heat the remaining oil in a frying pan over a medium/high heat. When the pan is hot, add one quarter of the batter and fry. When bubbles appear on the surface, flip the tostada to cook the other side. Repeat the above step with the remaining batter to make four tostadas. Mash the avocado and divide between the tostadas. Top with the black bean mixture and garnish with fresh coriander. Store any leftover tostados and black bean mixture in separate airtight containers and refrigerate for up to 4 days. 498 Calories 58g Carbs 26g Protein 18g Fat E: nutrition@thefitnessexperts.co.uk DINNER 107