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:
Method:
Squeeze a quarter of a lemon into a cup, add the hot water and a slice of lemon.
Prime Evolution Protein Shake
Ingredients:
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:
For the chocolate sauce:
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:
For the slaw:
For the dressing:
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:
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:
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.
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