Your 7 Day Meal Planner

Please wait 30 minutes between your Lemon Drink and your PRIME EVOLUTION protein shake in the morning. Click on each of the meals below and the full recipe will show up below the meal planner or you can scroll down the page and find them in their own sections. You will see day 1 below, please use the arrows at the top of the meal planner to navigate to day 2 and then to day 3 and so on

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
On Waking
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Vegan Fry Up (2)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
Pear and Vanilla Smoothie (1)
Apple Slices with Nut Butter (1)
Lunch
One Pot Coconut Dal with Spiced Cauliflower (5)
Lentil ragu and linguine (2)
Simple Cauliflower Soup (6)
Snack Afternoon
1x (1)
Matcha Chocolate Energy Bites (4)
1x (1)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
Sautéed Sesame and Aubergine Noodle Bowl (2)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

Your 7 Day Meal Planner

Please wait 30 minutes between your Lemon Drink and your PRIME EVOLUTION protein shake in the morning. Click on each of the meals below and the full recipe will show up below the meal planner or you can scroll down the page and find them in their own sections.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
On Waking
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Vegan Fry Up (2)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
Pear and Vanilla Smoothie (1)
Apple Slices with Nut Butter (1)
Lunch
One Pot Coconut Dal with Spiced Cauliflower (5)
Lentil ragu and linguine (2)
Simple Cauliflower Soup (6)
Snack Afternoon
1x (1)
Matcha Chocolate Energy Bites (4)
1x (1)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
Sautéed Sesame and Aubergine Noodle Bowl (2)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Vegan Fry up
Print Recipe
Vegan Fry Up
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Preheat oven to 180ºC
  2. Wrap the tofu in a cloth and place a skillet (or something heavy) on it to press the water out.
  3. Mix the garlic with 1 tbsp olive oil then place the mushrooms and tomatoes onto a baking tray and drizzle over the garlic oil. Season with salt and pepper and roast in the oven for 10 minutes or until cooked through.
  4. Meanwhile, heat the remaining olive oil in a pan along with the cumin, ginger, paprika and garlic powder and add the tofu. Season with salt and pepper and use a wooden spoon to crumble the tofu down then scramble for 5 minutes in the spices and plate with the mushrooms, tomatoes, avocado, toast and lime wedges.
Instant Bircher Muesli
Print Recipe
Instant Bircher Muesli
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Cut the apple rings into bite-sized pieces.
  2. Then mix all the ingredients in a bowl and let sit for a minute or two, until the mix is soft and creamy
  3. Top with your favourite ingredients – peanut butter, almond butter, toasted nuts, fresh berries, sliced banana and coconut chips are all delicious.
Green smoothie
Print Recipe
Green Smoothie
Course Breakfast, Snacks
Servings
Ingredients
Course Breakfast, Snacks
Servings
Ingredients
Chia Seed Pudding coconut pudding with passionfruit
Print Recipe
Coconut Chia Pudding with Passionfruit
Instructions
  1. Combine coconut water, chia seeds, Prime Evolution Protein and vanilla into a shaker or large glass jar and mix well until combined.
  2. Add the coconut yoghurt and mix through the chia coconut mix. Give the chia seeds another stir after 2 minutes.
  3. Place chia pudding into the fridge for at least 2 hours or overnight and allow it to set.
  4. Spread another 2 tablespoons of coconut yoghurt over the set chia pudding.
  5. Cut the passionfruit in half and remove the pulp.
  6. Spoon passionfruit pulp over the coconut yoghurt.
  7. Serve and enjoy.
Easy Breakfast Smoothie
Print Recipe
Easy Breakfast Smoothie
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Place all the ingredients in your blender and blend until smooth and creamy.
Creamy Garlic and Thyme mushrooms on Toast
Print Recipe
Creamy Garlic and Thyme Mushrooms
Course Breakfast, Lunch
Servings
Ingredients
For the Mushrooms
To Serve:
Course Breakfast, Lunch
Servings
Ingredients
For the Mushrooms
To Serve:
Instructions
  1. Start by chopping your garlic and onion and place them in a pan with a good drizzle of olive oil, cook for 5-10 minutes over a medium heat until soft.
  2. Once the onions and garlic are cooked, add in the mushrooms and give it all a good stir, leave to cook for another 5-10 minutes until soft.
  3. Just before serving, add a good pinch of thyme, salt and pepper and stir through your yogurt and lemon juice. Put your bread in the toaster to toast.
  4. When ready; spoon your mushrooms on top of your toast and serve with another sprinkle of thyme.
One pot coconut dal with spiced cauliflower
Print Recipe
One Pot Coconut Dal with Spiced Cauliflower
Servings
Ingredients
For the Dal
For the spiced cauliflower
Servings
Ingredients
For the Dal
For the spiced cauliflower
Instructions
  1. Preheat your oven at 200°C/gas mark 7 and line a baking tray with greaseproof/parchment paper.
  2. To start your dal, heat a large, heavy bottom pan and add our coconut oil. Once heated, add the onion and chill, frying until the onion is translucent. Now add your spices: cumin, turmeric, mustard seeds, asafoetida, cardamom, ginger, and garlic. Stir continuously for about 1 minute — it should be very fragrant.
  3. Add your chana dal, coconut milk, and 3 cups of water. Stir together and let come to a boil.
  4. Once boiling, reduce to a simmer. Stir occasionally and add another cup of water when water has nearly been absorbed. You may need to use more water to loosen the dal. Let cook for about 45 minutes to 1 hour, or until your lentils are soft and cooked through. Season with salt and pepper to taste.
  5. You can keep the dal chunky, or you can use a hand blender to blend slightly, for a half and half chunky/smooth texture.
  6. While your dal is cooking, Mix all of the other ingredients together in a bowl. Set aside to thicken slightly.
  7. Break your cauliflower into small florets. One by one, dip each floret into the mixture and smother with the mixture fully and place onto the lined baking paper. Repeat. Place in the oven for 25-30 minutes.
  8. Serve the dal with rice or on its own and top with the spiced cauliflower and a sprinkle of coriander.
Lentil ragu and linguine
Print Recipe
Lentil ragu and linguine
Instructions
  1. Place the oil in a large pot, add the onion and sauté with a pinch of salt for 5 minutes until golden. Add the celery, garlic and carrots and sauté for another 5 minutes. Stir in the thyme and tomato puree then add in the lentils, stock and can of tomatoes. Cook on a low heat for 30 minutes, adding a little water if it gets dry. Season with salt and pepper.
  2. While this is cooking, cook the linguine as per the instructions on the pack.
  3. Serve together with seasoning and a sprinkle of chopped parsley.
Simple cauliflower soup
Print Recipe
Simple Cauliflower Soup
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Heat 1 Tbsp olive oil in a large stockpot or Dutch oven over medium heat. Add carrots, celery, onion and garlic. Season vegetables with salt and freshly ground black pepper. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in chopped cauliflower and bay leaves. Cook, stirring occasionally, about another 3-4 minutes.
  2. Gradually stir in chicken broth and almond milk, and cook for a couple of minutes.
  3. In a cup, whisk the arrowroot starch with 1/4 cup of the warm liquid from the soup. Whisk until it’s smooth, and add it to the soup. Stir well and bring to a boil; reduce heat and simmer until vegetables are tender, about 12 minutes. Remove the bay leaves.
  4. Using a hand blender, puree the soup but don’t overdo it. Season with cumin, oregano, thyme, salt and freshly ground black pepper, to taste.
  5. Serve immediately, garnished with pancetta and fresh thyme, if desired.
Moroccan chickpea quinoa power salad
Print Recipe
Cauliflower and Moroccan Chickpea Power Salad
Course Dinner, Lunch
Servings
Ingredients
Power Salad
Honey Lemon Dressing
Course Dinner, Lunch
Servings
Ingredients
Power Salad
Honey Lemon Dressing
Instructions
Power salad
  1. Cook the quinoa according to package directions. Allow the quinoa to cool completely before tossing with the salad ingredients. Toss ingredients together.
Honey lemon dressing
  1. Combine the ingredients for the dressing in a small mason jar and give it a few good shakes until the dressing mixes through. Drizzle the dressing into the salad and toss the salad to combine everything. Serve immediately or store in the refrigerator for later!
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Courgette, pea and pesto bowl
Print Recipe
Courgette Pea and Pesto Bowl
Course Dinner, Lunch
Servings
Course Dinner, Lunch
Servings
Instructions
  1. Make the pesto by blending the cashews, basil leaves, garlic, nutritional yeast, a big pinch of salt and pepper in a blender, slowly add in the lemon juice to the olive oil until it is smooth.
  2. Spirulize the courgette and leave to the side. Chop the mushrooms into thin slice and heat the coconut oil in a large pan, sautee the mushrooms for 5 minutes then add the garlic and chili and sautee for a minute. Throw in the courgette, peas and 3 tbsp of the pesto and stir well. Cook for 1 minute until the courgette and peas are cooked through then serve.
Dal stuffed sweet potato with green salad
Print Recipe
Dal Stuffed Sweet Potato
Course Dinner, Lunch
Servings
Course Dinner, Lunch
Servings
Instructions
  1. Preheat the oven at 400°F/200°C.
  2. Give each sweet potato a tiny slit at the top and place them on a baking pan.
  3. Bake for about 45-60 minutes or until the skin is crisp and the flesh is soft. Prepare the dal while the potatoes are in the oven.
  4. Place a large pot on medium heat. Add butter, onion, garlic, apricots, ginger, turmeric, cardamom and chili flakes. Saute for a few minutes, until the onion is soft and the kitchen has a lovely scent from all the spices. You can add a splash of water if they start to get burned. Add carrots and lentils and let cook for two more minutes, then add water and salt and give it a good stir. Decrease the heat when it starts to boil, put the lid on and let simmer for 15-25 minutes (depending on the lentils). Stir occasionally to make sure the lentils aren’t getting burned. Add more water if needed. Remove from the heat when the lentils almost have dissolved, add tomatoes and spinach. Taste and add more salt or spices if needed.
  5. Place each sweet potato on a plate. Make a cut at the top and squeeze the ends together to open. Add a couple of spoonfuls lentil stew in the potato (you can carve out some flesh if you prefer more filling but we just fill it with as much as we can fit, messy is good). Top with yogurt, pumpkin seeds, pomegranate seeds, fresh cilantro and some freshly ground black pepper. Enjoy!
Carrot ginger and turmeric soup
Print Recipe
Carrot, Ginger and Turmeric Soup
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. In a large pot over medium heat, add the coconut oil and onion. Stir while cooking.
  2. Once the onions turn lightly transparent – about 3-5 minutes – add in the garlic, ginger, turmeric, cinnamon, cayenne, and salt. Sauté the mixture for about 1 minute and then add in the carrots and water.
  3. Once the mixture reaches a boil, reduce heat to a simmer. Cover the pot with a lid
  4. Blend the mixture until smooth and serve with a garnish of your favourite fresh herbs, chopped.
Wild rice and pea salad
Print Recipe
Wild Rice and Pea Salad
Instructions
  1. Start by cooking your wild rice; place the rice in a pan of water, bring to the boil and simmer for 35-40 minutes until cooked through.
  2. While the rice is cooking get your veggies ready; cut your courgette into small pieces. Blanch your peas, courgette and mange tout in boiling water for 10-15 seconds before running under cool water. Roast your almonds and pine nuts in the oven for 5-7 minutes until golden brown. 3. Chop your mint and slice your chilli.
  3. Once the rice is cooked and had a chance to cool; mix your rice, peas, courgette, mange tout and pine nuts together in a big bowl and stir through a good drizzle of olive oil, lemon juice, chilli flakes, chopped mint, salt and pepper – top with your chopped almonds, sliced chilli and another sprinkle of chopped mint.
  4. Enjoy!
Sautéed sesame and aubergine noodle bowl
Print Recipe
Sautéed Sesame and Aubergine Noodle Bowl
Instructions
  1. If you’re using frozen edamame, get these out and leave to one side
  2. Toast the cashews in a dry saucepan for a couple of minutes, until golden. While they cook chop the aubergine into bite sized cubes, slice the mushrooms and cut the broccoli into small florets.
  3. Remove the cashews from the pan and place to one side. Then add the crushed/finely chopped garlic, tamari, sesame oil, chilli flakes, olive oil and salt. Let the bubble for a minute or two, then add in the veg. Let it cook for about ten minutes, stirring it frequently to ensure it cooks evenly and doesn’t burn
  4. While the veg cooks make the noodles – add the edamame for the last minute, so that they cook through.
  5. Finely chop the chives and squeeze the lemon
  6. Once cooked, drain the noodles and edamame. Finally, stir them through the veg with the chives, lemon juice, sesame seeds and toasted cashews. Add a sprinkling of salt and pepper, if desired, add to your bowls and sprinkle with pomegranates.
No rice risotto with chard
Print Recipe
No Rice Risotto
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
  1. Bring vegetable broth to a bare simmer in a saucepan over medium heat and set aside.
  2. Heat olive oil in a large saucepan over medium heat, add onion, garlic and the stems of the chard. Cook for about 5 minutes, stirring occasionally, until softened. Add one cup of the broth, cook and stir, until almost absorbed. Now add chard leaves, cannellini beans and the rest of the broth. 3. Cook and stir for a couple of minutes, then add mascarpone cheese, lemon juice and thyme. Season with salt, pepper and more thyme if needed. Top it with some grated lemon zest before serving.
Cream of tomato soup
Print Recipe
Cream of Tomato Soup
Instructions
  1. Peel and roughly slice the carrots, slice the celery, and peel and roughly chop the onions. Peel and slice the garlic.
  2. Heat 2 tablespoons of coconut oil in a large pan over a medium heat, add all the prepped ingredients, then cook with lid ajar for 10 to 15 minutes, or until softened.
  3. Crumble the stock cubes into a jug, cover with1.5 litres of boiling water, and stir until dissolved.
  4. Add the stock to the veg pan with tinned and fresh whole tomatoes, including the green stalks that may still be attached to some of them (these give an amazing flavour – trust me!).
  5. Give it a good stir and bring to the boil, then reduce to a simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.
  6. Remove the pan from the heat. Season to taste with sea salt and black pepper, then stir through the basil leaves.
  7. Using a stick blender or liquidizer, pulse the soup until smooth. Taste and check the seasoning, then serve.
Creamy pea and spinach pasta
Print Recipe
Creamy Pea & Spinach Pasta
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Instructions
  1. Start by cooking your pasta; bring a pan of water to boil and simmer your pasta for 7-9 minutes. If you’re using frozen peas, then cook them in with your pasta for the second half of the cooking time.
  2. Once your pasta is cooked; drain and add your yogurt, oil, lemon juice, peas, spinach, salt and pepper – give the whole thing a good stir and enjoy!
Chickpea burgers with sweet potato wedges
Print Recipe
Chickpea Burgers with Sweet Potato Wedges
Instructions
  1. Preheat the oven to 200°C.
  2. Cut the sweet potato into wedges. Rub in 1 tbsp. of coconut oil, the cumin and cayenne. Place on a roasting tray, sprinkle with salt and place in the oven for 45 minutes until cooked through.
  3. While this is cooking place the chickpeas in the food processor, add the garlic, ginger, oats, spring onions and a big pinch of salt. Blend until fully combined. Roll into two patties.
  4. Heat a pan with 1 tbsp. of coconut oil and fry the patties for 2 minutes each side then place them in the oven with the wedges for the last 10 minutes of their cooking time. Just before this is done steam the kale.
  5. Serve everything together.