Meal planner: Vegan

Monday Tuesday Wednesday ThursdayBreakfast Apricot porridge with toasted seeds +

1 medium banana (100g)—305Kcal 53.9Carbs(g) 1.5F&V

30g fortified bran flakes, 200ml unsweetened soya/nut milk + 80g blueberries—203Kcal 32.1Carbs(g) 1F&V

Avocado and tomato on toast: 2 slices wholemeal toast, 1 small avocado + 1 tomato—400Kcal 35Carbs(g) 2F&V

Apricot porridge with toasted seeds + 1 medium banana (100g)—305Kcal 53.9Carbs(g) 1.5F&V

Snack 125g plain, unsweetened soya yogurt + 80g mango —137Kcal 23Carbs(g) 1F&V

2 oatcakes + 2 heaped tsp almond butter (20g)—270Kcal 20.4Carbs(g) 0F&V

15g pumpkin seeds + 15g raisins—132Kcal 12Carbs(g) 0.5F&V

15g Brazil nuts—105Kcal 0.5Carbs(g) 0F&V

Lunch Chilli bean soup with avocado salsa —197Kcal 19.1Carbs(g) 3F&V

Tofu goujons, mixed salad + 1 tbsp dressing —351Kcal 19.1Carbs(g) 1.5F&V

Kale and green lentil soup + 1 small wholemeal roll (50g)—308Kcal 46.9Carbs(g) 3.5F&V

Tomato, olive, asparagus and bean salad —140Kcal 14.3Carbs(g) 2F&V

Snack 1 medium apple (85g) —49Kcal 11.3Carbs(g) 1F&V

Spiced apple and raisin muesli bar —83Kcal 14.8Carbs(g) 0F&V

125g plain, unsweetened soya yogurt + 50g canned pineapple in juice—90Kcal 9.4Carbs(g) 0.5F&V

2 oatcakes + 2 heaped tsp almond butter (20g)—270Kcal 20.4Carbs(g) 0F&V

Dinner Andean-style quinoa —451Kcal 54.2Carbs(g) 2F&V

Mixed vegetable and bean curry —525Kcal 40.4Carbs(g) 2F&V

Quinoa stuffed butternut squash —310Kcal 45.6Carbs(g) 4F&V

Smoky tofu kebabs + roasted tomato and pepper bulgar wheat salad —472Kcal 35.6Carbs(g) 3F&V

Pudding Mini summer pudding + 2 tbsp plain, unsweetened soya yogurt (50g)—265Kcal 48Carbs(g) 1F&V

Barbecued fruit —72Kcal 16.3Carbs(g) 1.5F&V

Apple strudel + 2 tbsp plain, unsweetened soya yogurt —136Kcal 26.9Carbs(g) 0F&V

Banana custard: 200ml unsweetened nut milk, vegan custard powder, calorie-free sweetener + 1 medium banana (100g) —233Kcal 41.1Carbs(g) 1F&V

Snack 20g almonds—112Kcal 2.1Carbs(g) 0F&V

125g plain, unsweeteend soya yogurt + 1 kiwi fruit (55g)—124Kcal 18Carbs(g) 0.5F&V

2 oatcakes + 30g vegan soft cheese —230Kcal 24Carbs(g) 0F&V

125g plain, unsweeteend soya yogurt + 1 kiwi fruit (55g)—124Kcal 18Carbs(g) 0.5F&V

Milk 250ml unsweetened nut/soya milk—84Kcal 0.8Carbs(g) 0F&V

200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

Totals 1600Kcal 212.4Carbs(g) 9.5F&V 1696Kcal 161.3Carbs(g) 7F&V 1674Kcal 198Carbs(g) 10.5F&V 1717Kcal 184Carbs(g) 8F&V

All recipes with a next to it are available at www.diabetes.org.uk/recipes

Meal planner: Vegan continued

Friday Saturday SundayBreakfast Avocado, banana and cashew toast

—316Kcal 25Carbs(g) 1F&V

Tofu stuffed mushrooms —324Kcal 10.4Carbs(g) 2F&V

Fruit smoothie: 1 medium banana (100g), 100g frozen berries, 100ml unsweetened nut/soya milk + 100g plain, unsweetened soya yogurt—200Kcal 28.4Carbs(g) 2.5F&V

Snack 2 oatcakes each topped with 4g marmite—102Kcal 14Carbs(g) 0F&V

Fruit and nut bar —123Kcal 17.4Carbs(g) 0F&V

1 medium apple (85g) and 20g almonds—161Kcal 13.4Carbs(g) 1F&V

Lunch Sweet potato soup —276Kcal 55.8Carbs(g) 2.5F&V

Parsnip and apple soup —204Kcal 26.4Carbs(g) 2.5F&V

Spicy bean quesadillas + 200g green salad —373Kcal 48.2Carbs(g) 2F&V

Snack Chilli and lemon popcorn —55Kcal 7.4Carbs(g) 0F&V

2 medium plums (55g each) —40Kcal 10Carbs(g) 1F&V

125g plain, unsweetened soya yogurt + 80g mango —137Kcal 23Carbs(g) 1F&V

Dinner Beans in red wine + guacamole: half avocado, 3 tbsp unsweetened soya yogurt, 1 tomato + 1 spring onion—529Kcal 53.4Carbs(g) 4F&V

Vegan stack burger —485Kcal 60.8Carbs(g) 4F&V

Barley pilaf with tofu —571Kcal 76.9Carbs(g) 4F&V

Pudding Mini summer pudding + 2 tbsp plain, unsweetened soya yogurt (50g)—265Kcal 48Carbs(g) 1F&V

Stuffed baked apple + custard: 200ml unsweetened nut/soya milk, vegan custard powder + calorie-free sweetener —240Kcal 38.2Carbs(g) 1F&V

Warm exotic fruit salad —110Kcal 23.7Carbs(g) 3F&V

Snack 1 mug hot chocolate: 200ml unsweetened soya/nut milk, 1 tsp cocoa powder + calorie-free sweetener —63Kcal 2.5Carbs(g) 0F&V

2 oatcakes + 30g vegan soft cheese —230Kcal 24Carbs(g) 0F&V

Chilli and lemon popcorn —55Kcal 7.4Carbs(g) 0F&V

Milk 200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

200ml unsweetened nut/soya milk —68Kcal 0.2Carbs(g) 0F&V

Totals 1674Kcal 206.3Carbs(g) 8.5F&V 1714cal 187.4Carbs(g) 10.5F&V 1675Kcal 221.2Carbs(g) 13.5F&V

All recipes with a next to it are available at www.diabetes.org.uk/recipes

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