VEGANUARY’S

HIGH CALORIE
MEAL PLAN EACH
RECIPE
SERVES ONE
PERSON
3800-4200
KCAL
PER DAY
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 1: 3,870 KCAL

BREAKFAST
QUINOA PORRIDGE WITH BLUEBERRIES

LUNCH
BLACK BEAN SALAD

DINNER
RICE PEANUT NOODLES

SNACKS TO ENJOY THROUGHOUT THE DAY

• 3 wholemeal rice cakes with 3 tsp almond butter
• 70g / ½ cup mixed nuts and raisins
• 1 apple
 DAY

1
BREAKFAST HIGH CALORIE
QUINOA PORRIDGE MEAL PLAN
WITH BLUEBERRIES (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
190g / 4/5 cup quinoa 1. Rinse quinoa under cold running water
2 cups water 2. Put into a pan with 2 cups water and bring
500ml / 2 cups unsweetened to the boil
plant milk 3. Reduce the heat and simmer for 10 minutes
1 banana until soft

3 tbsp sultanas / cranberries / 4. Add the milk, bring back to the boil then simmer
chopped figs / chopped dates for another five minutes

2 tbsp mixed seeds 5. Serve with the banana, berries and seeds
 DAY

1
LUNCH HIGH CALORIE
MEAL PLAN
BLACK BEAN SALAD (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
140g / 2 cups cooked black 1. Combine all ingredients in a bowl, dress with the
beans oil and lime juice, enjoy.
75g / ¾ cup short wholemeal
pasta, cooked
30g / 1/3 cup corn
2 tbsp olives
½ avocado
1 bell pepper
100g / 1 cup rocket
1 onion, chopped finely
2 tbsp coriander leaves
2 tbsp extra virgin olive oil
2 tbsp lime juice
 DAY

1
DINNER HIGH CALORIE
RICE PEANUT MEAL PLAN
NOODLES (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
1 tbsp extra virgin olive oil 1. In a large pan or wok, stir-fry the vegetables and
1 bell pepper, sliced the chilli in the oil for five minutes. Stir in the peanut
butter
1 head bok choi, broken into
individual leaves 2. Meanwhile, put the noodles in a large bowl and
cover with boiling water. Let stand for three minutes,
55g / ½ cup snow peas /
then drain
mange tout
3. Add the noodles to the wok, and mix well, cooking
½ cup green peas
for a further 2 minutes
1 tsp hot chillies, finely sliced
4. Stir dressed with the coriander, chives, soy sauce
(seeds can be left in if you prefer
and crushed peanuts, and more chillies if you like
the heat)
it hot
200g / 2 cups wholemeal rice
noodles
3 tbsp peanut butter
2 tbsp peanuts, lightly roasted
and crushed
2 tbsp coriander
2 tbsp chives, chopped
Soy sauce and additional chilli
to taste
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 2: 4,164 KCAL

BREAKFAST
SMOOTHIE AND TAHINI TOAST

LUNCH
JACKET POTATO WITH BEANS AND SALAD

DINNER
RED KIDNEY BEAN BURGERS IN BUNS

SNACKS TO ENJOY THROUGHOUT THE DAY

• 3 Ryvita slices • 3 tsp hummus • 1 banana
• 3 tsp tahini • ½ avocado • 60g mixed nuts
 DAY

2
BREAKFAST HIGH CALORIE
SMOOTHIE AND MEAL PLAN
(3800-4200 KCAL
TAHINI TOAST PER DAY)

INGREDIENTS METHOD
1 avocado 1. In a blender, combine all the smoothie ingredients
1 banana 2. Cover the toast in the tahini and cucumber slices
100g / 2 cups spinach
110g / 1 cup berries
375ml / 1 ½ cup almond milk
2 tbsp ground linseeds
2 slices wholemeal toast
2 tsp tahini
8 slices cucumber
 DAY

LUNCH
2
JACKET POTATO HIGH CALORIE
MEAL PLAN
WITH BEANS (3800-4200 KCAL
PER DAY)
AND SALAD
INGREDIENTS METHOD
1 large potato (unpeeled) 1. Heat the oven to 200ºC
210g / 1 cup baked beans 2. Scrub the potato and pierce its skin several times
150g / 1 cup mixed salad with a fork

1 tbsp extra virgin olive oil 3. Bake it for 20 minutes, then turn the heat down to
170ºC and bake for another 45 minutes. Alternatively,
1 tsp linseed oil
cook on full power in the microwave for five minutes,
3 tbsp mixed seeds turn the potato over and cook for another five
1 slice wholemeal bread for 4. Split the potato down the middle and cover with
mopping the baked beans
5. Serve with a salad dressed in olive oil, linseed oil
and seeds, and use the bread to mop up the juices
 DAY

2
DINNER HIGH CALORIE
RED KIDNEY BEAN MEAL PLAN
BURGERS IN BUNS (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
2 tbsp olive oil 1. Fry the onion in half the oil for 8-10 minutes over
1 onion, thinly sliced a medium heat until becoming translucent. Add the
garlic and fry, stirring for another minute
1 clove garlic, peeled and crushed
2. Stir in the roughly mashed kidney beans, oats and
210g / 3 cups cooked kidney
seeds and then add the sweet chilli sauce, parsley
beans, roughly mashed
and flax seed. Mix well
40g / ½ cup oats
3. Let it cool for a few minutes and then mould into
75g / ½ cup sunflower or pumpkin four burger shapes using the flour to prevent sticking
seeds
4. Fry the burgers in the rest of the oil for five minutes,
15g sweet chili sauce then turn and cook for another three minutes
2 tbsp parsley, chopped 5. Serve in the buns with the dressed salad
(or coriander if preferred)
6. Ketchup optional!l
1 tbsp ground flaxseeds
2 tbsp plain flour
2 wholemeal buns
165g / 1 ½ cup mixed salad
2 tsp linseed oil
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 3: 3,805 KCAL

BREAKFAST
SCRAMBLED TOFU AND FRUIT

LUNCH
LENTIL SALAD

DINNER
PIZZA AND SALAD

SNACKS TO ENJOY THROUGHOUT THE DAY

• 4 rice cakes • 70g / ¾ cup mixed nuts
• 4 tbsp hummus and dry figs / dates
• 1 banana
 DAY

3
BREAKFAST HIGH CALORIE
MEAL PLAN
SCRAMBLED TOFU (3800-4200 KCAL
AND FRUIT PER DAY)

INGREDIENTS METHOD
1 tsp rapeseed oil 1. Heat the oil in a non-stick pan, and add the tofu
360g / 1 ½ cup firm tofu, drained and turmeric. Mix well and fry for 3-4 minutes
and crumbled 2. Add the spinach leaves, tomato and pepper, and
1 tsp turmeric fry for 5 minutes, stirring regularly to prevent sticking

100g / 2 cups spinach 3. Add the herbs and season to taste

1 tomato, sliced 4. Spread the tahini on the toasted bread and pile
the scrambled tofu on top
1 bell pepper, diced
5. Eat the fruit before, after or with the tofu
2 tbsp chives, chopped
2 tbsp parsley, chopped
2 slices wholemeal bread, toasted
2 tsp tahini
2 peaches or nectarines
 DAY

3
HIGH CALORIE
LUNCH MEAL PLAN
LENTIL SALAD (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
225g / 3 cups cooked green 1. Combine all the ingredients and eat with the bread
or brown lentils
3 tbsp olives
1 pepper
7 cherry tomatoes
1 courgette, lightly steamed
½ head broccoli, steamed
50g / ½ cup corn
40g / 2/5 cup walnuts, chopped
2 tbsp fresh herbs of your choice
1 tbsp lemon juice
2 tbsp linseed oil
2 slices wholemeal bread
 DAY

3
HIGH CALORIE
DINNER MEAL PLAN
PIZZA AND SALAD (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
350g mixed vegetables 1. Heat the oven to 200ºC / 400ºF
2 cloves garlic, peeled and 2. Mix the vegetables, garlic and thyme with the olive
crushed oil in a roasting pan and put in the oven for 15-18
1 tsp dried thyme minutes

2 tbsp extra virgin olive oil 3. In the meantime, spread the sundried tomato paste
onto the pizza base
1 large vegan pizza base
4. Add the cooked vegetables to the pizza bases,
1 tbsp sundried tomato paste
cover in cheese, place the sliced tomato on top and
1 tomato, sliced return to the oven for 8-10 minutes
2 tbsp vegan cheese, grated 5. Serve with the salad
165g / 1 ½ cup mixed salad
dressed with 2 tsp extra virgin
olive oil
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 4: 3,860 KCAL

BREAKFAST
FRUITY PORRIDGE

LUNCH
VEGAN SUSHI

DINNER
TOFU FARINATA

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 banana • Celery, carrot and fennel sticks
• 3 rice cakes with 3 tbsp peanut with 5 tbsp hummus
butter
 DAY

4
BREAKFAST HIGH CALORIE
MEAL PLAN
FRUITY PORRIDGE (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
170g / 2 cups oats 1. Place the oats in a pan with the plant milk,
500ml / 2 cups unsweetened and mix well
plant milk 2. Bring to the boil, reduce the heat and simmer
1 apple, sliced gently for 4-5 minutes, stirring occasionally and
adding a little water if you prefer a wetter consistency
2 tbsp chopped dates
3. Remove from the heat and either stir in the seeds
2 tbsp chopped walnuts
and fruit or scatter them on the top
2 tbsp ground linseed or chia
seeds
 DAY

4
HIGH CALORIE
LUNCH MEAL PLAN
VEGAN SUSHI (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
220g / 2 cups mixed marinated 1. If you are marinating your own vegetables, slice
vegetables (carrot, cucumber, them as finely as you can (using a mandoline if you
courgette / zucchini) have one)
1 tbsp sesame seeds 2. Dry-fry the sesame seeds over a medium heat
¼ sweet onion for 2-3 minutes

1/3 cup rice vinegar 3. Gently mix the vegetables and sesame seeds
together and put into a container with a tight-fitting
1 tbsp fresh dill, finely chopped
lid, and refrigerate for at least an hour
¾ tsp salt
4. Mix the marinated vegetables together with the
¾ tsp sugar rice
¼ tsp chilli pepper flakes 5. Place the seaweed sheet onto a flat surface and
4 nori seaweed sheets cover evenly with one-quarter of the mix, leaving 1cm
clear at the top
200g / 1 ¼ cup brown rice,
cooked 6. Make a small hollow along the centre of the rice
and add one-quarter of the avocado and edamame
1 avocado, peeled, de-stoned and beans
cut finely
7. Roll it up carefully, trying not to lose too much
70g / 1 cup edamame beans, filling along the way
cooked
8. Cut into pieces using a wet knife, and repeat with
the other seaweed sheets and filling

Pre-marinated vegetables are easiest to use if you are able to buy them, otherwise you can marinate
your own (this can be done up to five days in advance)
If you don’t have a sushi rolling mat you can try using a clean, dry dish towel!
 DAY

4
HIGH CALORIE
DINNER MEAL PLAN
TOFU FARINATA (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
200g / 1 ½ cup chickpea flour 1. Heat the oven to 175ºC or 350ºF
250ml / 1 cup water 2. Combine the chickpea flour with the water and
1 sprig rosemary leaves, cut finely whisk to ensure there are no lumps. Stir in the
rosemary and set aside.
2 tsp rapeseed oil
3. Oil a baking tray or ovenproof nonstick pan using
170g / 2 cups firm tofu,
the rapeseed oil
sliced into thin strips
4. Put the vegetables and tofu onto a tray / in the
½ red bell pepper, sliced
bottom of an ovenproof pan
1 tomato, diced
5. Season to taste
½ leek, sliced
6. Pour the chickpea batter over the mixture, sprinkle
½ courgette, sliced the sea salt over the top and cook in the oven for
Sea salt to taste 25-30 minutes

3 Ryvita crackerbreads 7. Let it rest for a few minutes, then cut it into pieces
8. Serve with the crackerbreads
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 5: 3,995 KCAL

BREAKFAST
BUCKWHEAT CAKES AND FRUIT SALAD

LUNCH
SAUERKRAUT BRUSCHETTA

DINNER
BANGERS AND MASH

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 apple, sliced with 3 tbsp • 2 oat cakes
peanut butter • 75g / ½ cup mixed walnuts
• 110g / 1 cup mixed berries and almonds
 DAY

5
BREAKFAST HIGH CALORIE
BUCKWHEAT CAKES MEAL PLAN
(3800-4200 KCAL
AND FRUIT SALAD PER DAY)

INGREDIENTS METHOD
4 buckwheat cakes 1. Cover the buckwheat cakes however you like with
4 tbsp hummus the hummus, tahini and marmite

4 tsp tahini 2. Mix together the fruit and lemon juice

2 tsp Marmite
1 apple, sliced
½ pear, sliced
1 nectarine, sliced
2 tbsp raisins
2 tsp lemon juice
 DAY

5
LUNCH HIGH CALORIE
SAUERKRAUT MEAL PLAN
(3800-4200 KCAL
BRUSCHETTA PER DAY)

INGREDIENTS METHOD
1 garlic clove, peeled and minced 1. Mix the garlic into the oil and spread it over the
4 tsp olive oil four pieces of toasted bread

4 slices wholegrain toast 2. Heap on the tomatoes, beans and fermented

cabbage
3 tomatoes, chopped
3. Season to taste and garnish with the basil
3 heaped tbsp cannellini beans
200g / 2 cups fermented cabbage
3 tbsp fresh basil, shredded
 DAY

5
DINNER HIGH CALORIE
BANGERS MEAL PLAN
(3800-4200 KCAL
AND MASH PER DAY)

INGREDIENTS METHOD
4 vegan Quorn sausages 1. Cook the sausages as per the packet instructions
250g / 1 cup mashed potato 2. Serve with the mashed potato and the dressed
(peel, boil and mash 250g potato, salad
then season and add a splash of
plant milk if desired)
165g / 1 ½ cup mixed salad
1 tbsp linseed oil
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 6: 4,070 KCAL

BREAKFAST
YOGHURT AND FLAKES

LUNCH
MIXED BEAN SOUP

DINNER
VEGETABLE RICE

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 banana • 4 wholemeal crackers
• 25g / ½ cup hazelnuts • 4 tsp hummus
• 2 pulsin bars – or other fruit bar
 DAY

6
BREAKFAST HIGH CALORIE
YOGHURT AND MEAL PLAN
(3800-4200 KCAL
FLAKES PER DAY)

INGREDIENTS METHOD
500ml / 2 cups unsweetened 1. Mix the flakes into the yoghurt, and eat with
coconut yoghurt the fruit
80g / 1 cup quinoa, amaranth
or buckwheat flakes
1 banana
55g / ½ cup mixed berries
3 tbsp lightly toasted mixed seeds
 DAY

6
LUNCH HIGH CALORIE
MEAL PLAN
MIXED BEAN SOUP (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
2 tsp olive oil 1. Gently fry the onion in the olive oil for 5-8 minutes
1 onion, peeled and sliced until becoming translucent. Add the garlic and cook,
stirring for another minute
1 clove garlic, peeled and minced
2. Add the beans, potato, courgette / zucchini and
210g / 3 cups cooked mixed
tomato paste and stir until well mixed
beans
3. Add the water or stock, cover and bring to the boil
1 potato, peeled and chopped
into 1cm cubes 4. Reduce the heat, and simmer for 12-15 minutes
until the potato is soft
½ courgette / zucchini, diced
5. Season to taste, stir in the linseed oil and sprinkle
4 tbsp tomato paste
on the seeds
750ml water or vegetable stock
6. Serve with the bread (toasted if you prefer) covered
1 tbsp linseed oil in the almond butter
2 tbsp mixed seeds
2 slices wholemeal bread
2 tsp almond butter
 DAY

6
DINNER HIGH CALORIE
MEAL PLAN
VEGETABLE RICE (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
2 tbsp extra virgin olive oil 1. In a large pan, fry the onion for 5-8 minutes
½ onion, peeled and sliced until becoming translucent

150g / 1 ½ cups (uncooked 2. Stir in the rice, paprika and thyme, and mix
weight) brown rice until coated

1 tsp smoked paprika 3. Pour in around 300ml of the water or vegetable

stock, and bring to the boil, then reduce to a simmer,
1 tsp dried thyme
leaving the pan uncovered
400ml water or vegetable stock
4. Check throughout the cooking to ensure that
330g / 3 cups mixed vegetables, the rice does not dry out or stick. Add more water if
diced small needed but be careful not to add too much as the rice
75g / 1 cup green peas is not drained at the end and you don’t want it soupy
or gloopy
50g / ½ cup cashews
5. With ten minutes of cooking time to go, add the
vegetables, and five minutes later add the peas
and cashews
6. Season to taste
High Calorie Meal Plan (3800-4200 kcal per day)

DAY 7: 4,235 KCAL

BREAKFAST
PANCAKES

LUNCH
STUFFED AUBERGINE

DINNER
BUDDHA BOWL

SNACKS TO ENJOY THROUGHOUT THE DAY

• 1 tub of vegan ice cream • 110g / 1 cup mixed berries
• 35g / 2/5 cup mixed nuts
 DAY

7
BREAKFAST HIGH CALORIE
MEAL PLAN
PANCAKES (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
3 tbsp ground flaxseed mixed 1. Mix together the ground linseed with the water
with 5 tbsp warm water and set aside
(a vegan egg!)
2. In a separate bowl, mix together the flour,
225g / 1 ½ cup buckwheat flour cinnamon, mashed banana, grated apple and
1 tsp ground cinnamon chopped dates. Stir in the milk and the linseed mix

1 banana, mashed 3. Heat a frying pan on a medium heat and add

a little of the rapeseed oil, turning the pan to ensure
400ml plant milk
it is coated
2 tbsp rapeseed oil
4. When hot, drop tablespoons of the batter into
1 apple, grated the pan and swirl it around so it covers the surface.
3 tbsp dates, chopped Don’t add too much. Thin pancakes cook much better
5. Cook for 2-3 minutes on one side, then flip
and cook for another 2-3 minutes
6. Add a little more oil and cook more of the batter
 DAY

7
LUNCH HIGH CALORIE
STUFFED MEAL PLAN
(3800-4200 KCAL
AUBERGINE PER DAY)

INGREDIENTS METHOD
2 aubergines 1. Heat the oven to 200ºc / 400ºF
185g / 1 cup cooked quinoa 2. Slice the aubergines in half lengthways.
4 tbsp tomato paste Add them to a large pan of boiling water and let
simmer, covered, for 5-6 minutes
½ tsp harissa paste
3. Remove the aubergine halves from the water and,
3 tbsp chopped walnuts
when cool, scoop out the flesh leaving a small border
½ courgette / zucchini, finely around the edges. Set the shells aside
diced
4. In a bowl, mix the chopped-up aubergines’ flesh
2 cloves garlic, peeled and with the quinoa, tomato paste, harissa paste, walnuts,
minced courgette / zucchini and minced garlic.
2 tbsp fresh basil leaves, Season to taste
shredded 5. Stuff the shells with the mixture and place them
110g / 1 cup mixed leaf salad in a baking dish. Cook in the oven for 25 minutes

1 tbsp linseed oil 6. Meanwhile prepare the salad, dress it with the
linseed oil, and – when ready – garnish the aubergine
with the basil leaves
 DAY

7
HIGH CALORIE
DINNER MEAL PLAN
BUDDHA BOWL (3800-4200 KCAL
PER DAY)

INGREDIENTS METHOD
120g / ½ cup hummus 1. Load your ingredients into a bowl however you like
105g / 1 ½ cup cooked cannellini 2. Season to taste
or other beans
3. Enjoy
1 tbsp chives, chopped
7 falafels, already cooked
½ avocado
2 wholemeal pitta breads
165g / 1 ½ cup mixed vegetables
1 tbsp linseed oil