Meal planning can be daunting. But all it takes is a little organisation and preparation. To give you a helping hand, here is an example of a day on our vegan meal plan.

From green smoothies, to light lunches and hearty dinners, this meal plan is full of delicious and nutritious recipes.

Here at Battle Ready 360, we recommend everyone drinks lemon water upon waking each morning, followed by one of our Prime Evolution protein shakes 30 minutes later. This will help make you feel refreshed, energised and ready for the day ahead.

Here’s day one of our seven-day vegan meal plan, with some exclusive recipe details.

Day one

On waking

Hot lemon water (serves one)

Ingredients:

• 200ml hot water
• ¼ lemon

Method:

Squeeze a quarter of a lemon into a cup, add the hot water and a slice of lemon.

Prime Evolution Protein Shake

Ingredients:

• 1 scoop of protein
• 500ml of water or nut milk

Method:

Shake until combined.

Breakfast

Coconut and Raspberry Pancakes with Chocolate Sauce (serves three)

Breakfast is by far the most important meal of the day. It is a great way to begin your day and kickstarts your metabolism, helping you to burn more calories and providing you with more energy. Our Coconut and Raspberry Pancakes with Chocolate Sauce is the perfect combination of sweet and savoury.

Ingredients:

For the pancakes:

• 160g of oats
• 30g of ground almonds
• 250ml of brown rice milk
• 2tbsp of chia seeds
• 1 ripe banana
• 2tbsp of coconut sugar
• 2tbsp of desiccated coconut
• 150g of raspberries
• Coconut oil for cooking

For the chocolate sauce:

• 1tbsp of coconut oil
• 2tbsp of cacao powder
• 2tbsp of maple syrup
• 2tbsp of brown rice milk
• Raspberries and coconut for topping

Method:

Step 1: Blend all the pancake ingredients in a food processor until smooth and then add in a few raspberries, pulsing a few times to blend them through the mixture. Next, heat half a teaspoon of coconut oil in a pan, then add a large spoonful of the pancake batter. Cook on a medium heat for 5-6 minutes or until golden brown. Flip the pancake and repeat. Repeat the process until all pancakes are cooked.

Step 2: While the pancakes cook, melt the coconut oil, maple syrup and cacao powder to create the chocolate sauce. Stir in the brown rice milk and allow to warm through, removing from the heat when done.

Step 3: Stack your pancakes on a plate. Decorate with raspberries and coconut flakes and drizzle with chocolate sauce.

Mid-morning snack

Up your protein intake with another Prime Evolution Protein Shake.

Lunch

Broccoli and Leek Vegan Omelette with Asian Slaw (serves three)

Ingredients:

For the omelette:

• 14oz of firm tofu
• 2 cups of broccoli, finely chopped
• 1 cup of leeks, thinly sliced
• 3tbsp of nutritional yeast
• 1 ½ tbsp of tamari or soy sauce
• 1tbsp of grapeseed or olive oil
• 3 cloves of garlic, minced
• 1tbsp of cornstarch
• ½ tsp of smoked paprika
• ½ tsp of white pepper
• ½ tsp of turmeric

For the slaw:

• ¼ red or white cabbage
• 1 carrot
• 1 red pepper
• 2 spring onions
• 1/3 cup of cashew nuts
• 1tbsp of toasted sesame seeds
• ¼ cup each of mint and coriander
• 1 red chilli finely chopped, optional

For the dressing:

• 2tsp of sesame oil
• 2 ½ tbsp of tamari sauce
• ¼ cup of lemon or lime juice
• 1tbsp of extra virgin olive oil
• 1 inch of grated ginger
• 1 clove of crushed garlic
• 1 tbsp of maple syrup

Method:

For the omelette:

Step 1: Slice the white and light green parts of the leek into very small, thin pieces.

Step 2: Heat the oil in a skillet on a medium-high heat, sautéing the leeks and broccoli for 2-3 minutes, stirring often. Add the garlic and cook for a further 3-4 minutes until the vegetables turn a bright green and release some of their water.

Step 3: Preheat your oven to 190°C. Using your hands, squeeze most of the water from the tofu and place it in a food processer bowl with the remaining ingredients. Process for 2-3 minutes or until smooth, remove the blade and add in the leeks and broccoli. Transfer the mixture to a lightly oiled 9” round pan.

Step 4: Pop it into the oven and bake for 20-25 minutes until the top is golden brown. Let it sit for five minutes before serving.

For the slaw:

Step 1: Finely shred cabbage until you have about 3-4 cups’ worth. Cut the red pepper in half and deseed before cutting into thin slices. Peel the carrot and shred or coarsely grate. Finely slice the spring onion.

Step 2: Mix all dressing ingredients together and toss with the above ingredients just before serving.

Afternoon snack

Butterscotch Bliss Balls with Maca (serves one)

We all need that little 3pm pick-me-up. This snack is perfect for doing just that!

Ingredients:

• 100g of walnuts, soaked and dehydrated
• 1 tbsp of maca
• ½ tbsp of raw honey
• ½ tbsp of coconut oil
• Pinch of sea salt
• ½ tsp of vanilla past, optional

Method:

Step 1: Place the walnuts in a bowl and cover with filtered water.

Step 2: Dissolve ½ tsp of salt in the water and leave the walnuts to soak for at least seven hours.

Step 3: Drain and rinse, then spread on a large tray and dry in an oven at 50°C, leaving for 12-24 hours. Turn occasionally.

Step 4: Blend all of the ingredients together. The mixture should stick together when pinched between your fingers.

Step 5: Roll into 1-inch balls and allow to set in the fridge for at least 10 minutes.

Dinner

Lentil curry soup with roasted red pepper (serves four)

The perfect warm, hearty meal packed full of goodness.

Ingredients:

• 1 tbsp of coconut oil
• 1 diced onion
• 2 cloves of garlic, minced
• 1 ½ cup of red lentils
• 2 tsp of medium curry powder
• 1 tsp of garam masala
• 1 tsp of ground cumin
• 2 red peppers
• 8 cups of vegetable stock
• Salt and pepper

Method:

Step 1: Preheat your oven to 200°C or gas mark 7.

Step 2: Deseed and chop the red peppers into large pieces and toss them in some oil with salt and pepper. Place them on to a baking tray and roast in the oven for 20-30 minutes or until soft.

Step 3: Heat the coconut oil in a pan, adding the onions and sautéing until soft and golden. Turn down the heat and fry all spices with the garlic for 2-3 minutes.

Step 4: Add in the lentils and vegetable stock. Bring to a simmer and cook for 20 minutes or until the lentils are soft and falling apart. Keep stirring and add water if necessary.

Step 5: Once the peppers are roasted, add them to the soup and season to taste with salt and pepper.

Step 6: Blend the soup using a food processor or hand blender.

One of the benefits of meal planning is the ability to add variety to your diet. That said, here’s what the remainder of the week would look like:

Day two

Breakfast

Instant Bircher Muesli

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Vegan Beet Burgers with Portabella Mushroom Bun

Afternoon snack

Prime Evolution Protein Shake

Dinner

Spiced Squash Butterbean and Purple Sprouting Broccoli Stew

Day Three

Breakfast

Green Smoothie

Mid-morning snack

Avocado Toast

Lunch

Kelp Pot Noodle

Afternoon snack

Prime Evolution Protein Shake

Dinner

Quinoa Risotto

Day Four

Breakfast

Chia Seed Pudding with Mixed Fresh Berries

Mid-morning snack

Coconut Bliss Balls

Lunch

Courgette Pea and Pesto Bowl

Afternoon snack

Prime Evolution Protein Shake

Dinner

Broccoli and Leek Vegan Omelette with Asian Slaw

Day Five

Breakfast

Instant Bircher Muesli

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Lentil Curry Soup with Roasted Red Pepper

Afternoon snack

Avocado Toast

Dinner

Malaysian Lentil and Squash Curry

Day Six

Breakfast

Green Smoothie

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Spiced Squash Butterbean and Purple Sprouting Broccoli Stew

Afternoon snack

Nut Free Banana and Oat Protein Balls

Dinner

Loaded Mexican Style Sweet Potato Skins

Day Seven

Breakfast

Chia Seed Pudding with Mixed Fresh Berries

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Butternut Squash and Coconut Soup

Afternoon snack

Pear and Vanilla Smoothie

Dinner

Nut Roast and Steamed Vegetables

Don’t forget to start each morning with a hot lemon water and Prime Evolution protein shake.

For even more recipes and meal plans, visit the App Store to download your free seven-day trial of Battle Ready 360 on Android and iOS.