Text size | Visit:
Vegetarian Society
Cookery School
Approved Products
Young Veggie
Nat. Vegetarian Week
Search:
Welcome
|
Log in
Home
Go Veggie & Why
Info & Advice
Food
Get Involved
Online Community
Join & Support Us
Recipes
Nutrition
Approved Products & Catering
Help for Caterers
Cookery School
Father's Day
Hints & Tips
Breakfast
Carrot cake porridge - top porridge with grated apple, grated fresh carrot, ground almonds and cinnamon
A great way to add in an extra portion of fruit and vegetables, carrots are rich in beta-carotene for eye and skin health and immunity.
Mid-morning
Miso soup (can be bought in instant sachets) and a piece of fruit.
Lunch
Nut burger or roast from yesterday with relish in a wholemeal pitta bread with salad.
Mid-pm
2 oatcakes (crackers) with butterbean houmous and sprouted sunflower seeds.
Dinner
Vegetable quinoa
garnished with seaweed flakes.
Breakfast
Sunshine smoothie
with a handful of seeds.
Mid-morning
2 dates and a small handful of walnuts.
Dates are a good source of the amino acid tryptophan which converts to serotonin in the body helping us feel happy and relaxed.
Lunch
Vegetable quinoa
.
Quinoa is a complete protein so provides all the protein-building amino acids needed for body maintenance.
Mid-pm
Rye cracker or 2 oatcakes with tahini and red pepper.
Dinner
Tofu and vegetable (eg red pepper, onion and mushroom) kebab skewer with satay sauce or
green lentil and vegetable sauce
. Serve with brown rice or
tahini, nut and vegetable rice
.
Both these sauces provide extra protein to help keep you fuller for longer. If you are trying to lose weight then cut out the rice as evening carbs may turn into body fat overnight when metabolism slows. Also pick the lower calorie lentil sauce.
Breakfast
Savoury breakfast roll
and a piece of fruit.
Mid-morning
Smoothie made from whole fruit and oat bran. Have with a handful of seeds.
Oat bran helps to lower cholesterol.
Lunch
Kebab skewer (prepared yesterday) with salad. Serve with half a wholegrain bagel topped with the sauce.
Mid-pm
3 falafels (can be bought pre-cooked) and a handful of cherry tomatoes.
Tomatoes provide lycopene, a powerful antioxidant and immune system booster.
Dinner
Vegetable stir-fry
with cashew nuts andwholemeal noodles.
Wholemeal pasta provides extra fibre for a healthy digestive system, B vitamins and iron for energy and zinc for immunity.
Breakfast
Unsweetened muesli with fresh or dried fruit, flax seeds and yogurt.
Berries are an excellent choice of fruit as they are rich in the purple coloured antioxidants and are lower in sugar than many fruits. Frozen is fine.
Mid-morning
‘Green’ drink. You can buy powdered mixes of blue–green algae and mix with water or fruit juice.
Algae is a true super-food as it contains protein, essential fats and a wide array of easy-to-absorb nutrients.
Lunch
Open sandwich e.g. pumpernickel bread with smoked tofu, houmous or egg, artichoke hearts, red pepper slices and nori flakes.
Seaweed/nori flakes provide iodine which is needed for the thyroid gland and your metabolic rate, energy and calorie burning.
Mid-pm
Houmous and vegetable sticks.
Houmous, made with tahini, is a complete protein as it combines a seed and a pulse. The tahini is also a great source of calcium for strong bones.
Dinner
Zesty Pesto Tofu
with Mediterranean Salad. Add cooked buckwheat pasta and serve warm.
Tofu is made from soya and has phytoestrogens which help to keep hormone levels balanced and may reduce PMS.
Breakfast
Wholemeal toast with peanut butter, yeast extract (eg Marmite™) and sliced apple.
Yeast extract provides B vitamins which are needed for the nervous system and help us release the energy from our food.
Mid-morning
Piece of fruit with a handful of mixed nuts (ideally raw and unsalted) and dark chocolate drops.
Lunch
Wholemeal wrap or chapatti with pesto tofu (from yesterday) and salad.
Mid-pm
Half a wholegrain bagel with avocado and green pesto.
Dinner
Veggie mince chilli in taco shells
. Serve with a selection of shredded lettuce, mashed avocado, chopped tomato, grated carrot, sliced sweet or chilli pepper, plain yogurt, a little grated organic dairy or vegan cheese.
Having a variety of colours and flavours makes including extra veg more appealing to children who also tend to love building their own dinner.
Breakfast
Mushroom and tomato pitta boats
with tofu or omega-3 egg scramble.
Omega-3 eggs from seed-fed hens provide a valuable source of essential omega-3 fats. These fats are needed for skin, mood and brain function.
Mid-morning
Vegetable juice and a handful of pumpkin seeds.
Lunch
Veggie sausages or hot dogs in wholemeal roll with red onions, tomato relish, avocado and salad.
Mid-pm
Rye cracker or 2-3 oatcakes with nut butter and cucumber.
Dinner
Thai vegetable curry
. Serve with brown basmati rice and added protein such as beans, nuts, tofu or Quorn™. Try with a starter of satay tofu kebab and salad. Or
Saturday Night Curry
. Add extras such as spinach pakora and mango chutney.
Brown rice provides fibre, B vitamins and minerals, most of which are lost when rice is refined to become white.
Breakfast
Mega breakfast
including fried potatoes, scrambled tofu, veggy sausages & rashers, mushrooms, tomatoes and baked beans.
Mid-morning
Fruit salad with flaked almonds or hulled hemp seeds.
Adding nuts or seeds to fruit increases the protein content and helps slow the release of sugar from the fruit, preventing blood sugar highs and lows which may lead to cravings and weight gain.
Lunch
Wholegrain muffins with pizza topping. Serve with mixed salad.
Active, growing kids need good fats for energy and growing bodies so top their pizzas with a vegan cheese rich in non-hydrogenated vegetable fats.
Mid-pm
Lentil soup
or vegetable / tomato soup and ½ can mixed beans, plus wholegrain bread.
If you have your main meal at lunch time on Sundays this soup would make a satisfying evening meal. Use up the last of the week’s veg from the fridge and make extra soup to freeze for another day.
Dinner
Pine nut roast
or
Crown nut roast
or a pack of cashew roast with added herbs. Serve with plenty of vegetables, try vegetable mash instead of potato and roast sweet potatoes instead of white for extra nutrients. Dessert – you choose!