Fitness & Diet Dashboard

Measure: oats 60 g, unsweetened soy milk 300 ml, apple 150 g grated, vegan protein 30 g, chia 10 g, walnuts 10 g, cinnamon.

1. Simmer oats, soy milk, grated apple, chia and cinnamon for 5-6 minutes.
2. Take off the heat, stir through protein, and loosen with water if needed.
3. Top with walnuts. Do not free-pour nuts; this is the calorie-control point.

Measure: cooked quinoa 150 g, chickpeas 120 g drained, harissa 15 g, cucumber 100 g, roasted pepper 100 g, rocket 40 g, tahini 15 g, lemon juice 20 ml.

1. Roast chickpeas with harissa for 18 minutes.
2. Layer quinoa, cucumber, pepper, rocket and chickpeas.
3. Mix tahini, lemon and water into a thin dressing; add just before eating.

Measure per serving: wholewheat spaghetti 75 g dry, mushrooms 200 g, cooked lentils 150 g, chopped tomatoes 200 g, onion 80 g, walnuts 15 g, tomato puree 15 g, greens 150 g.

1. Brown mushrooms hard with onion and garlic.
2. Add lentils, tomatoes, puree, herbs and walnuts; simmer until thick.
3. Serve over measured pasta with greens. Save one sauce portion before serving.

Measure: soy yoghurt 250 g, frozen berries 150 g, spinach 50 g, vegan protein 30 g, oats 30 g, flaxseed 10 g, pumpkin seeds 10 g.

1. Blend yoghurt, berries, spinach and protein until thick.
2. Pour into a bowl and top with oats, flax and pumpkin seeds.
3. Keep seeds measured; they are useful but calorie-dense.

Measure: sweet potato 300 g, leftover ragu sauce 300 g, rocket 50 g, lemon juice, chilli flakes.

1. Bake or microwave the sweet potato until soft.
2. Split and fill with hot ragu.
3. Top with rocket, lemon and chilli flakes for volume without many calories.

Measure: cooked brown rice 180 g, black beans 180 g drained, peppers/onions 250 g, sweetcorn 80 g, salsa 60 g, avocado 50 g, lime, cumin, smoked paprika.

1. Char peppers and onions, then add beans, corn and spices.
2. Serve over measured rice with salsa and lime.
3. Use 50 g avocado only; save extra bean mix for Saturday.

Measure: oats 55 g, soy yoghurt 200 g, soy milk 100 ml, raspberries 120 g, vegan protein 25 g, chia 10 g, almonds 10 g.

1. Mix oats, yoghurt, soy milk, chia and protein the night before.
2. Fold through raspberries and chill overnight.
3. Add almonds in the morning to keep texture.

Measure: cooked chicken breast 150 g, cooked giant couscous 160 g, beetroot 100 g, spinach 60 g, cucumber 100 g, tomatoes 100 g, lemon dressing 20 ml.

1. Cool couscous before packing.
2. Layer spinach, couscous, chicken, beetroot, cucumber and tomatoes.
3. Keep dressing separate until lunch.

Measure: chickpeas 160 g drained, light coconut milk 150 ml, green curry paste 25 g, broccoli 150 g, mangetout 80 g, spinach 60 g, cooked jasmine rice 150 g, lime.

1. Fry curry paste for 60 seconds, then add coconut milk and chickpeas.
2. Add broccoli and mangetout; simmer until just tender.
3. Finish with spinach and lime; serve with measured rice.

Measure: chickpea flour 75 g, water 140 ml, mushrooms 150 g, spinach 60 g, tomatoes 120 g, tomato relish 25 g, turmeric, chilli.

1. Whisk chickpea flour, water and spices into a batter.
2. Cook mushrooms and spinach first, then pour batter around them.
3. Serve folded with tomatoes and a measured spoon of relish.

Measure: turkey mince 150 g, kidney beans 120 g drained, chopped tomatoes 200 g, peppers/onion 180 g, cooked rice 100 g, lettuce 80 g, spices.

1. Brown turkey with onion, peppers, cumin and smoked paprika.
2. Add tomatoes and kidney beans; simmer until thick.
3. Serve over lettuce with 100 g cooked rice.

Measure: aubergine 250 g, butter beans 180 g drained, tomatoes 200 g, red onion 80 g, couscous 70 g dry, greens 150 g, lemon, parsley.

1. Roast aubergine, tomatoes, onion and garlic until soft.
2. Add butter beans for the final 10 minutes.
3. Serve with herby couscous and lemony greens.

Measure: oats 60 g, soy milk 300 ml, banana 100 g, cacao 8 g, vegan protein 30 g, flaxseed 10 g, cherries 80 g.

1. Cook oats with soy milk, mashed banana and cacao.
2. Stir protein through off the heat.
3. Top with cherries and flaxseed.

Measure: tuna 1 tin drained, cannellini beans 150 g drained, roasted peppers 120 g, cucumber 100 g, tomatoes 150 g, sourdough 60 g or oatcakes 30 g, lemon.

1. Mix tuna, beans, peppers, cucumber and tomatoes.
2. Dress with lemon, parsley and black pepper.
3. Choose sourdough or oatcakes, not both.

Measure: corn tortillas x2, jackfruit 160 g drained, black beans 120 g, cabbage 120 g, pineapple 80 g, soy yoghurt 60 g, tomato puree 15 g, lime, smoked paprika.

1. Shred jackfruit and simmer with tomato puree, paprika and black beans.
2. Mix cabbage, pineapple and lime into slaw.
3. Fill two tortillas and serve extra slaw on the side.

Measure: potatoes 250 g, peppers 120 g, mushrooms 150 g, spinach 60 g, beans 150 g, tomatoes 150 g, smoked paprika. Optional egg add-on not included in calories.

1. Parboil potato cubes, then crisp in a non-stick pan.
2. Add peppers, mushrooms and paprika.
3. Fold in spinach and serve with beans and tomatoes.

Measure: leftover fajita beans 250 g, mixed salad 120 g, cucumber 100 g, salsa 60 g, lime, avocado 30 g optional.

1. Reheat beans or serve cold if texture is good.
2. Build a large salad base first, then add beans.
3. Finish with salsa, lime and optional avocado.

Measure: seitan 160 g, mushrooms 200 g, onion 80 g, ale or stock 150 ml, peas 100 g, potato 200 g, cauliflower 250 g, greens 150 g.

1. Brown mushrooms and seitan, then simmer with onion, thyme and ale or stock.
2. Mash potato with cauliflower for a lighter topping.
3. Serve pie filling with mash, peas and greens.

Measure: wholemeal toast 1 slice 45 g, peanut butter 15 g, banana 100 g, soy yoghurt 200 g, berries 150 g, vegan protein 25 g.

1. Before riding, eat toast with peanut butter and half the banana.
2. After riding, mix yoghurt, berries and protein.
3. Add the remaining banana if the ride is over 75 minutes.

Measure: wholemeal flatbread 1, falafel 120 g, hummus 45 g, roasted veg 180 g, salad 100 g, cucumber 80 g, lemon.

1. Warm falafel and flatbread.
2. Spread hummus thinly and load with salad and roasted veg.
3. Use one flatbread; add extra salad if still hungry.

Measure: red lentils 90 g dry, chopped tomatoes 200 g, onion 80 g, spinach 80 g, cauliflower 250 g, cucumber 100 g, spices, lemon. Optional rice 100 g cooked if ride was hard.

1. Simmer lentils with onion, garlic, ginger, turmeric, cumin and tomatoes until creamy.
2. Roast cauliflower separately for texture.
3. Stir spinach into dal and serve with cucumber-lemon salad.