Ingredients

Breakfast 

Calories – 502
Carbs – 54g
Fat – 20g
Protein – 27g
(macros are per serving)

Tempeh Bacon

1 block of Tempeh, cut thinly as possible width ways.

Sticky Glaze

2 tbs Maple
2 drops of Liquid Smoke
1/4 tsp Smoked Paprika
1 tbs Soy Sauce or Tamari
1 tbs Coconut Oil

Serve with

Roasted Vine Cherry Tomatoes
4 cups Spinach
Vegan Cream Cheese
Tomato Ketchup
Mixed Seeds
Wholemeal Bagels 

Lunch

Calories – 424
Carbs – 57g
Fat – 10g
Protein – 27g
(macros are per serving)

Tikka Skewers

1 x 400-g block of firm tofu, cut into 2-cm cubes
1 red (bell) pepper, cut into cubes
1 yellow (bell) pepper, cut into cubes
1 large red onion, cut into cubes 

For the marinade

250ml (1 cup) plain dairy-free yogurt
2 garlic cloves, crushed
2 tsp Dried Ginger
2 tsp Dried Chilli
1 tbsp ground cumin
1 tbsp ground coriander
2 tbsp fresh lemon juice
1 tsp ground turmeric
1 tsp salt
handful of fresh coriander (cilantro), finely chopped 

For the carrot salad

2 carrots, peeled and grated
1 red onion, finely sliced
handful of fresh coriander (cilantro), finely chopped
1 green chilli, finely sliced
2 tbsp black onion seeds
pinch sea salt
juice of 1 lime 

Serve with

3 cups Wild Rice, cooked to packet instructions
Mango Chutney 

Dinner

Calories – 513
Carbs – 57g
Fat – 12g
Protein – 22g
(macros are per serving)

Spaghetti Bol

1 large onion, chopped fine
2 sticks Celery, chopped fine
4 cloves Garlic, minced
1 Carrot. Peeled & chopped fine
1 tbs Dried Mixed Herbs
1 tsp Sea Salt
1 tsp Cracked Black Pepper
4 tbs Tomato Puree
2 tins Cooked Green Lentils,
1 tin Chopped Tomatoes
240 ml Water
400g Spelt Spaghetti or Pasta, cooked to packet instructions  

Garnish 

Fresh herbs
Steamed Broccoli 

Method

Tempeh bacon bagel

In a small mixing bowl mix together the glaze ingredients. 

Pre heat a non stick frying pan over a medium heat. 

Add the cooking oil, followed by the tempeh slices. Cook the tempeh for 3 minutes on each side. 

Whilst the tempeh is cooking, brush over the glaze mixture.

Once the tempeh bacon is caramelised and sticky, remove from the pan & set them aside to crisp up. 

I then give the pan a quick wipe before adding a touch more oil then vine cherry tomatoes, just let them slightly blister in the pan for a couple minutes.  

I serve my tempeh bacon in toasted bagels, with some fresh spinach, the blistered tomatoes, vegan cream cheese, ketchup & a sprinkling of mixed seeds. 

Tikka Skewers 

Mix together the marinade ingredients in a large bowl. Add the tofu cubes, pepper and red onion and stir to make sure everything is coated.  

Meanwhile, mix together all the salad ingredients and set aside. 

If you’re using wooden skewers to cook the kebabs, soak them in water to stop them burning in the oven. 

Before building your skewers, preheat your oven to 200 ̊C (400 ̊F) and line a baking tray with greaseproof paper. 

Start off by threading a piece of pepper on to each skewer; this will stop anything falling off. Follow by a mixture of the rest of the pieces. 

Lay the finished skewers on the baking tray, and spoon over any excess marinade. Bake for 25–30 minutes. 

Serve your skewers with wild rice, side salad & mango chutney. 

Simple Spaghetti Bolognese 

To a large sauce pan placed over a medium heat, add the oil followed by onion, celery, garlic & carrot. Sauté for 4-5 minutes or until softened then add the mixed herbs & seasoning.

Stir in the tomato puree, then add the chopped tomatoes & water. Turn the heat down low & place a lid on the pan. Then allow the sauce to simmer away for 20 minutes. Stir in the lentils, and cook for a further 5 minutes. 

Once cooked serve with in your containers with your pasta.

This dish will be fine stored in your fridge for up to 4 days, it can be reheated in a saucepan or microwave.

Stay in the loop! Subscribe to my newsletter.