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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) Toast with nut butter and yeast extractĬhunky 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)

Whole wheat breakfast cereal made with soya milk – add apple, blueberries and raspberries. Mixed nuts, seeds and dried fruit (cashew nuts, almonds, hazelnuts, walnuts, sunflower, pumpkin seeds, raisins and apricots)Ĭhunky Portabella Mushroom Stroganoff made with onions, garlic, pepper, soya ‘cream’ and a splash of white wine. (ready-made base topped with tomato paste and thinly sliced onion, courgette, mushroom and herbs, sprinkled with nutritional yeast flakes or vegan cheese) Oat cakes with mushroom or yeast paté and cherry tomatoes Smoked tofu and mushrooms on wholemeal toast with grilled tomatoesĪpricot and cashew smoothie –packed with calcium and protein Serve with rich onion gravy (see recipe) and broccoli or curly kale Shepherd’s Pie made with soya mince, mushrooms and red lentils topped with a mix of mashed potato, sweet potato and swede Seaweed peanut crackers (seaweed is a good source of iodine) Sandwich made with ‘chicken style’ soya pieces or vegan sausage, vegan mayonnaise, cucumber, tomato and lettuce Mixed nuts & seeds almonds, hazelnuts, walnuts, cashews, sunflower and pumpkin seeds – a nutritional powerhouse of a snack! Add cashew nuts, raisins plus 1tbsp ground flaxseeds for omega-3s Power porridge made with organic oats and calcium-fortified soya milk. If you have any concerns, please speak to your doctor. The information presented here is not intended as medical advice nor does it replace medical advice. Our meal plans are intended for guidance only. This 7-day menu plan will help you gain muscle mass in the healthiest way possible.