Whether you’ve been a vegetarian for years, or you’ve recently decided to go meat-free, it can be difficult to plan your meals and find some great veggie alternatives.
Our seven-day meal plans consist of everything you need for a nutritious yet delicious lifestyle. From breakfast to dinner and everything in between, we’ve got you covered.
As we’re sure you know by now, we recommend starting each day with a lemon water, followed by one of our Prime Evolution Protein Shakes. These will really help to kickstart your day and wake up your metabolism.
So, what are you waiting for? Get started, today!
On waking
Hot lemon water (serves one)
Prime Evolution Protein Shake
Breakfast
Poached Eggs with Mushrooms and Spinach
Mid-morning snack
Prime Evolution Protein Shake
Lunch
Feta and Black Bean Burgers and Courgette Fries
Afternoon Snack
Nut Free Banana and Oat Protein Balls
Dinner
Lentil Curry Soup with Roasted Red Pepper
Breakfast
Instant Bircher Muesli
Mid-morning snack
Prime Evolution Protein Shake
Lunch
Muffin Frittata with Asian Slaw
Afternoon snack
Prime Evolution Protein Shake
Dinner
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew
Breakfast
Green Smoothie
Mid-morning snack
Nut Free Banana and Oat Protein Balls
Lunch
Kelp Pot Noodle
Afternoon snack
Prime Evolution Protein Shake
Dinner
Quinoa Risotto
Breakfast
Chia Seed Pudding with Mixed Berries (serves four)
Ingredients:
Method:
Step 1: Combine the almond milk, vanilla extract, cinnamon and maple syrup and stir well until thoroughly mixed together.
Step 2: Add the chia seeds and stir well. Continue stirring every few minutes or until the mixture thickens up and the chia seeds soak up the liquid.
Step 3: Place in an airtight container and leave in the fridge overnight.
Step 4: Serve topped with your favourite berries.
Mid-morning snack
Prime Evolution Protein Shake
Ingredients:
Method:
Shake until combined.
Lunch
Flower Power Pizza (serves one 12” pizza)
Ingredients:
For the base;
For the topping;
Method:
Step 1: Preheat the oven to 170 degrees or gas mark 4. Line a baking tray with baking paper and lightly grease with the oil.
Step 2: Grate the cauliflower into rice-sized pieces.
Step 3: Put all of the pizza base ingredients into a bowl and mix well with a spoon, or blend using a food processor to form a sticky dough.
Step 4: Using the back of a spoon, spread the dough out onto the baking paper, shaping into a circle approximately 12” wide.
Step 5: Bake in the oven for five minutes before flipping it over and returning to the oven for a further two minutes.
Step 6: Pull the mozzarella ball apart into small pieces and arrange over the base of the pizza.
Step 7: Slice the tomatoes into 1cm thick slices and place onto the pizza. Add chilli flakes if desired.
Step 8: Bake the pizza for 10-15 minutes or until the mozzarella is melted. Add basil to the top of the pizza and drizzle with olive oil.
Afternoon snack
Prime Evolution Protein Shake
Dinner
Muffin Frittata with Asian Slaw (makes 12)
Ingredients:
For the frittata;
For the slaw;
For the dressing;
Method:
For the muffins;
Step 1: Preheat the oven to 190 degrees or gas mark 6. Grease a muffin tray well with a little butter, or baking paper.
Step 2: Beat the eggs in a large bowl, adding the salt and pepper as well as the grated and chopped vegetables, onion or leek and any spices or herbs of your choice. You should be left with a ratio of 50 percent egg, to 50 percent veg.
Step 3: Pour the mixture into the muffin tray.
Step 4: Bake for 12 minutes, then crumble the cheese on top before turning on the grill for around a minute, or until the tops are golden brown. Or, mix the cheese with the egg mix, cooking in the oven for 14 minutes.
Step 5: Once cooked, the frittatas should be set in the middle. To check, wobble the muffin tray slightly – if the frittatas don’t seem quite ready, pop them in for a few minutes longer.
Step 6: Once cooked through, leave the frittatas to cool on a wire rack.
For the Asian 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.
Tip: The salad will last in the fridge for around a week, so make sure to only dress the salad you want to eat.
Breakfast
Instant Bircher Muesli
Mid-morning snack
Prime Evolution Protein Shake
Lunch
Lentil Curry Soup with Roasted Red Pepper
Afternoon
Nut Free Banana and Oat Protein Balls
Dinner
Malaysian Lentil and Squash Curry
Breakfast
Green Smoothie
Mid-morning snack
Prime Evolution Protein Shake
Lunch
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew
Afternoon snack
Prime Evolution Protein Shake
Dinner
Wild Rice and Pea Salad
Breakfast
Blueberry Pancakes with Cashew Cream
Mid-morning snack
Nut Free Banana and Oat Protein Balls
Lunch
Butternut Squash and Coconut Soup
Afternoon snack
Prime Evolution Protein Shake
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, visit the App Store to download your free seven-day trial of Battle Ready 360.
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