Meal plan for healthy eating

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All Breakfast Lunch Dinner

• Tofu Veggie Scramble (Vegan) Breakfast
• Overnight Oats with Fruit & Nuts (Vegan) Breakfast
• Greek Yogurt Berry Parfait Breakfast
• Egg & Avocado Toast Breakfast
• Chickpea Smash Sandwich (Vegan) Lunch
• Tofu Stir-Fry Rice Bowl (Vegan) Lunch
• Turkey & Hummus Wrap Lunch
• Quick Tuna & Sweetcorn Toasts Lunch
• One-Pan Roasted Veg & Halloumi (Vegetarian) Dinner
• Easy Tofu Coconut Curry (Vegan) Dinner
• Sheet-Pan Lemon Garlic Chicken & Potatoes Dinner
• Garlic Shrimp Pasta Dinner

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Tofu Veggie Scramble (Vegan)

Breakfast · Serves 2

Ingredients

• 200 g firm tofu, drained and patted dry
• 1 tbsp neutral oil (≈15 ml)
• ½ medium red onion (≈60 g), finely chopped
• 1 small red pepper (≈100 g), diced
• 50 g fresh spinach, roughly chopped
• ½ tsp ground turmeric
• 1 tbsp soy sauce (≈15 ml)
• 1 tbsp nutritional yeast (optional)
• Salt and black pepper, to taste

Method

1. Crumble the tofu into small chunks.
2. Heat oil in a pan over medium heat. Add onion and pepper; cook 3–4 minutes until softened.
3. Add tofu, turmeric, salt, and pepper. Cook 2–3 minutes, stirring.
4. Add soy sauce and nutritional yeast (if using); cook another 2 minutes.
5. Stir in spinach and cook until just wilted. Adjust seasoning and serve hot.

Overnight Oats with Fruit & Nuts (Vegan)

Breakfast · Makes 2 jars

Ingredients

• 100 g rolled oats
• 2 tbsp chia seeds (≈20 g)
• 350 ml plant milk
• 2 tbsp maple syrup or agave (≈30 ml), or to taste
• 1 medium banana, sliced
• 100 g berries (fresh or frozen)
• 30 g mixed nuts, roughly chopped

Method

1. Divide oats and chia between 2 jars.
2. Add plant milk and maple syrup to each; stir well.
3. Refrigerate at least 4 hours or overnight.
4. Top each jar with banana, berries, and nuts before serving.

Greek Yogurt Berry Parfait

Breakfast · Serves 2

Ingredients

• 300 g Greek yogurt
• 150 g mixed berries
• 60 g granola
• 2 tsp honey (≈10 ml), or to taste

Method

1. Stir honey into the Greek yogurt (if using).
2. Layer yogurt, berries, and granola in 2 glasses.
3. Repeat layers and finish with berries and granola on top.

Egg & Avocado Toast

Breakfast · Serves 2

Ingredients

• 4 slices bread
• 1 large ripe avocado (≈200 g flesh), mashed
• 4 medium eggs
• 1 tbsp lemon juice (≈15 ml)
• 1 tbsp olive oil (optional)
• ½ tsp chilli flakes (optional)
• Salt and black pepper, to taste

Method

1. Toast the bread.
2. Mash avocado with lemon juice, salt, and pepper.
3. Cook eggs to your liking (fried, poached, or boiled).
4. Spread avocado on toast, top with eggs, chilli flakes, and extra pepper.

Chickpea Smash Sandwich (Vegan)

Lunch · Makes 2 sandwiches

Ingredients

• 1 × 400 g can chickpeas (≈240 g drained), rinsed
• 2–3 tbsp vegan mayo or 2 tbsp olive oil (≈30–45 ml)
• 1 tbsp lemon juice (≈15 ml)
• 1 tsp Dijon mustard
• 1 small celery stalk (≈40 g), finely chopped (optional)
• 1 tbsp fresh parsley, finely chopped (or ½ tsp dried)
• Salt and black pepper, to taste
• 4 slices bread or 2 rolls/wraps
• 4 lettuce leaves
• 1 medium tomato, sliced

Method

1. Mash chickpeas in a bowl until chunky.
2. Mix in mayo/olive oil, lemon juice, Dijon, celery, parsley, salt, and pepper.
3. Toast bread if desired, then add lettuce and tomato.
4. Top with chickpea mixture and close sandwiches.

Tofu Stir-Fry Rice Bowl (Vegan)

Lunch · Serves 2

Ingredients

• 150 g uncooked rice
• 250 g firm tofu, cubed
• 2 tbsp cornflour/cornstarch (≈16 g)
• 3 tbsp soy sauce (≈45 ml), divided
• 2 tbsp neutral oil
• 300 g mixed vegetables
• 2 garlic cloves, finely chopped
• 1 tsp sesame oil (optional)
• 1 spring onion, sliced (optional)

Method

1. Cook rice according to packet instructions.
2. Toss tofu with 2 tbsp soy sauce, then cornflour.
3. Fry tofu in oil until golden and crisp; set aside.
4. In the same pan, cook garlic briefly, then stir-fry vegetables 4–5 minutes.
5. Add remaining soy sauce and sesame oil. Return tofu to the pan and toss.
6. Serve over rice, topped with spring onion.

Turkey & Hummus Wrap

Lunch · Makes 2 wraps

Ingredients

• 2 large tortillas/flatbreads
• 80 g hummus
• 120 g sliced turkey breast
• ½ small cucumber (≈50–60 g), cut into strips
• 1 medium tomato, sliced
• 40 g fresh spinach or salad leaves
• Salt and black pepper, to taste (optional)

Method

1. Spread hummus over each tortilla.
2. Layer turkey, cucumber, tomato, and spinach.
3. Season lightly if desired.
4. Fold in sides and roll up tightly; slice each wrap in half.

Quick Tuna & Sweetcorn Toasts

Lunch · Serves 2

Ingredients

• 1 × 145 g can tuna (≈100 g drained)
• 80 g canned sweetcorn, drained
• 2 tbsp mayonnaise or Greek yogurt (≈30 ml)
• 1 tsp lemon juice (optional)
• Salt and black pepper, to taste
• 4 slices bread, toasted

Method

1. Combine tuna, sweetcorn, mayo/yogurt, lemon juice, salt, and pepper.
2. Toast bread, then spread tuna mixture over each slice.
3. Serve as open-faced toasts (grill briefly if you want them warm and golden).

One-Pan Roasted Veg & Halloumi (Vegetarian)

Dinner · Serves 2

Ingredients

• 200 g halloumi, sliced
• 1 large or 2 small peppers (≈200 g), chopped
• 1 medium courgette (≈150 g), sliced or chopped
• 1 medium red onion (≈120 g), cut into wedges
• 150 g cherry tomatoes
• 2 tbsp olive oil (≈30 ml)
• 1 tsp dried oregano or mixed herbs
• Salt and black pepper, to taste

Method

1. Preheat oven to 200°C (fan 180°C).
2. Spread peppers, courgette, onion, and tomatoes on a baking tray.
3. Drizzle with oil, sprinkle with herbs, salt, and pepper; toss to coat.
4. Roast 20 minutes, then add halloumi slices on top.
5. Roast a further 10–15 minutes until halloumi is golden and veg are tender.

Easy Tofu Coconut Curry (Vegan)

Dinner · Serves 2

Ingredients

• 250 g firm tofu, cubed
• 1 tbsp neutral oil (≈15 ml)
• 1 small onion (≈80 g), finely chopped
• 2 garlic cloves, finely chopped
• 1½ tbsp curry paste or powder (≈20 g)
• 1 × 400 ml can coconut milk
• 250 g mixed vegetables
• 150 g uncooked rice (to serve)
• 1 lime (juice and wedges)
• 10 g fresh coriander, chopped (optional)
• Salt and black pepper, to taste

Method

1. Cook rice according to packet instructions.
2. Sauté onion in oil over medium heat for 4–5 minutes; add garlic and cook 1 minute.
3. Stir in curry paste/powder and cook 30–60 seconds until fragrant.
4. Add coconut milk, tofu, and mixed vegetables. Simmer 10–15 minutes.
5. Season with salt, pepper, and lime juice.
6. Serve over rice, topped with coriander and lime wedges.

Sheet-Pan Lemon Garlic Chicken & Potatoes

Dinner · Serves 2

Ingredients

• 4 small chicken thighs, bone-in, skin-on (≈500 g)
• 400 g potatoes, cut into chunks
• 150 g green beans or broccoli florets
• 2 tbsp olive oil (≈30 ml)
• 1 lemon (zest and juice)
• 3 garlic cloves, finely chopped or grated
• 1 tsp dried thyme or mixed herbs
• Salt and black pepper, to taste

Method

1. Preheat oven to 200°C (fan 180°C).
2. Toss potatoes with 1 tbsp olive oil, salt, and pepper on a tray.
3. Mix remaining oil with lemon zest and juice, garlic, thyme, salt, and pepper.
4. Place chicken thighs among the potatoes; rub with lemon-garlic mixture.
5. Roast 25 minutes, then add green beans or broccoli to the tray.
6. Roast 10–15 minutes more, until chicken is cooked through and potatoes are tender.

Garlic Shrimp Pasta

Dinner · Serves 2

Ingredients

• 160 g dried pasta
• 200 g raw peeled shrimp/prawns
• 2 tbsp olive oil (≈30 ml)
• 1 tbsp butter (≈15 g, optional)
• 3 garlic cloves, finely sliced or minced
• ½ tsp chilli flakes (optional)
• 1 tbsp lemon juice (≈15 ml)
• 20 g grated Parmesan (optional)
• Salt and black pepper, to taste
• 50–60 ml reserved pasta cooking water

Method

1. Cook pasta in salted water; reserve some cooking water before draining.
2. Season shrimp lightly with salt and pepper.
3. Heat olive oil (and butter if using) in a pan over medium heat. Add garlic and chilli flakes; cook 30–60 seconds.
4. Add shrimp and cook 2–3 minutes per side until pink and opaque.
5. Add drained pasta, lemon juice, and a splash of pasta water; toss to coat.
6. Stir in Parmesan (if using), adjust seasoning, and serve immediately.

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