Beef up without meat

Power porridge made with organic oats and calcium-fortified soya milk. Add cashew nuts, raisins plus 1tbsp ground flaxseeds for omega-3s

Fruit juice

Mixed nuts & seeds; almonds, hazelnuts, walnuts, cashews, sunflower and pumpkin seeds – a nutritional powerhouse of a snack!

Fresh fruit

Wholemeal ‘Sub’
sandwich made with ‘chicken style’ soya pieces or vegan sausage, vegan mayonnaise, cucumber, tomato and lettuce

Fruit soya yoghurt

Seaweed peanut crackers (seaweed is a good source of iodine)

Fresh fruit

Shepherd’s Pie made with soya mince, mushrooms and red lentils topped with a mix of mashed potato, sweet potato and swede

Serve with rich onion gravy (see recipe) and broccoli or curly kale

Smoked tofu and mushrooms on wholemeal toast with grilled tomatoes

Apricot and cashew smoothie –packed with calcium and protein

Oat cakes with mushroom or yeast paté and cherry tomatoes

Fresh fruit

Homemade pizza
(ready-made base topped with tomato paste and thinly sliced onion, courgette, mushroom and herbs, sprinkled with nutritional yeast flakes or vegan cheese)

Fresh fruit

Mixed nuts, seeds and dried fruit (cashew nuts, almonds, hazelnuts, walnuts, sunflower, pumpkin seeds, raisins and apricots)

Chunky Portabella Mushroom Stroganoff made with onions, garlic, pepper, soya ‘cream’ and a splash of white wine.

Serve with a heap of brown rice

Whole wheat breakfast cereal made with soya milk – add apple, blueberries and raspberries. Toast with nut butter and yeast extract

Fruit juice

Oat cakes with mushroom or yeast paté and cherry tomatoes

Fresh fruit

Chunky vegetable and lentil soup with two wholemeal rolls filled with salad leaves and omega-3 vinaigrette (mix olive oil, flax oil, balsamic vinegar, Dijon mustard, garlic and maple syrup – keeps in fridge for 2 weeks)

Fruit soya yoghurt

Cereal bar

Fresh fruit

Wholemeal pasta bake (broccoli, leek, green beans, onion and mushroom, borlotti or other beans, steamed and baked with pasta in a rich tomato sauce and topped with nutritional yeast flakes or vegan parmesan)

Scrambled tofu (crumble plain tofu into a pan with finely chopped onion, turmeric and herbs. Season to taste) with baked beans on wholemeal toast

Fruit juice

Low-fat hummus and raw vegetable sticks (carrot, celery and cucumber)

Fresh fruit

Giant spicy bean burger with salad in a wholemeal bap served with a heap of crunchy coleslaw (shredded carrot and cabbage with raisin, cashews, pine nuts and vegan mayonnaise)

Fresh fruit

Flapjack

Fresh fruit

Thai green curry (stir fried onion, broccoli, green beans/mange tout and baby corn with readymade sauce e.g. World Foods Thai Green Curry Sauce and coconut milk or make your own) serve with brown rice

Muesli made with soya milk. Add nuts (Brazil nuts, hazelnuts) and fruit (banana, apple, pear), plus 1tbsp ground flaxseeds

Fruit smoothie (see recipe)

Wholemeal crispbread with marmite and/or cashew nut butter

Fresh fruit

Wholemeal pitta bread stuffed with falafel, sliced tomatoes, lettuce, cucumber, olives and tahini (sesame seed paste – a good source of calcium)

Fruit soya yoghurt

Mixed nuts, seeds and dried fruit

Hearty Vegetable Hot Pot  made with soya mince, potatoes, carrots, onions, garlic (see recipe) with Quick ‘n’ Easy Dumplings

Vegan sausage sandwich made with a toasted multigrain bagel.

Fruit juice

Flapjack and a banana

Fruit smoothie plus 1tbsp ground flaxseeds

Baked sweet potato with spicy chilli beans and a spoon of plain soya yoghurt served with  salad leaves dressed with an omega-3 vinaigrette

Fresh fruit salad

Trail mix

Fresh fruit

Chick Pea Balti with brown rice and lime pickle.

Serve with Raita dip (soya yoghurt, diced cucumber and mint) and a wholemeal chapatti

The Full Monty! Vegan sausages, grilled tomatoes, fried mushrooms, baked beans and hash browns

Fruit juice

Exotic fresh fruit salad (mango, pineapple, grapes, kiwi and papaya)

Nut Roast with roast potatoes, sweet potatoes and parsnips and steamed shredded cabbage or curly kale, carrot and/or peas and gravy.

Baked apple stuffed with raisins and cinnamon

A few squares of dark chocolate – good source of iron

Bubble and squeak (use the leftovers from the roast) with vegan sausages, beans and/or pickle