Beef up without meat

This 7-day menu plan will help you gain muscle mass in the healthiest way possible.

Our meal plans are intended for guidance only. The information presented here is not intended as medical advice nor does it replace medical advice. If you have any concerns, please speak to your doctor.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

BREAKFAST

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

Fruit juice

BREAKFAST

Smoked tofu and mushrooms on wholemeal toast with grilled tomatoes  

Apricot and cashew smoothie –packed with calcium and protein

BREAKFAST

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

Fruit juice

BREAKFAST

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

BREAKFAST

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

Fruit smoothie (see recipe)

BREAKFAST

Vegan sausage sandwich made with a toasted multigrain bagel.

Fruit juice

BREAKFAST

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

Fruit juice

SNACK

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

Fresh fruit

SNACK

Low-fat oat flapjack (look for one with walnuts or apricots – or make your own)

Fresh fruit

SNACK

Oat cakes with mushroom or yeast paté and cherry tomatoes

Fresh fruit

SNACK

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

Fresh fruit

SNACK

Wholemeal crispbread with marmite and/or cashew nut butter

Fresh fruit

SNACK

Flapjack and a banana

Fruit smoothie plus 1tbsp ground flaxseeds

SNACK

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

 

LUNCH

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

Fruit soya yoghurt

 

LUNCH

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

LUNCH

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

 

LUNCH

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

LUNCH

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

Fruit soya yoghurt

 

LUNCH

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

LUNCH

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

SNACK

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

Fresh fruit

SNACK

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

SNACK

Cereal bar

Fresh fruit

 

SNACK

Flapjack

Fresh fruit

SNACK

Mixed nuts, seeds and dried fruit  

SNACK

Trail mix

Fresh fruit

SNACK

A few squares of dark chocolate – good source of iron

DINNER

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

DINNER

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

Serve with a heap of brown rice  

 

DINNER

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)

DINNER

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 

DINNER

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

DINNER

Chick Pea Balti with brown rice and lime pickle.

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

DINNER

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

 

CALORIES

Daily total of 2,600 calories (1430-1950 from carbohydrates; 260-390 from protein; 390-780 from fat).

Figures based on The Food and Agriculture Organisation and World Health Organisation’s joint recommendation that 55-75 per cent of total energy comes from carbohydrates, 15-30 per cent from fat and 10-15 per cent from protein.

Joint WHO/FAO expert consultation (2003). Diet, Nutrition and the Prevention of Chronic Diseases (PDF). Geneva: World Health Organisation. Pages 55-56. ISBN 92-4-120916-X