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We all want to eat healthier, but sometimes the thought of making extravagant raw meals that take 5 hours is just not an option. Fear not humans. I have your back. Easy meal prep of 3 meals that you can make on Sunday night and will last you for breakfast lunch and dinner Monday-Wednesday.

  1. OVERNIGHT OATS

1 SERVING (MAKE NIGHTLY OR PREP ALL 3 IN ADVANCE):

60G OATS

300ML ALMOND MILK

1 TBSP COCONUT SUGAR

1 TBSP CACAO NIBS

1 TBSP CHIA SEEDS

15G VANILLA PROTEIN

20G NUT BUTTER

ADD ALL INGREDIENTS TO A JAR AND MIX. REFRIGERATE OVER NIGHT

2. LENTIL BOLOGNESE

3 SERVINGS:

300G PROTEIN PASTA

3 X 400G TIN LENTILS

300G SALSA

BUNCH CILANTRO

COOK PASTA ACCORDING TO INSTRUCTIONS

MIX IN COOKED LENTILS (USE TINNED AND WASH)

MIX IN SALSA AND CILANTRO

SALT AND PEPPER TO TASTE

DIVIDE INTO 3 TUBS

3. MEXICAN BOWL

3 SERVINGS:

225G QUINOA

3 X 400G TIN MIXED BEANS

1.5 TINS SWEETCORN

1.5 AVOCADOS

300G SALSA

JUICE OF 3 LEMONS

600G LETTUCE

BUNCH CILANTRO

COOK QUINOA ACCORDING TO INSTRUCTIONS

MIX IN TINNED AND WASHED BEANS AND CORN

MIX IN SALSA

DIVIDE MIXTURE BETWEEN 3 TUBS

ADD SLICED AVOCADO, LETTUCE AND SOAK IN LIME TO FLAVOUR AND PRESERVE

SALT, PEPPER AND CILANTRO TO TASTE

Hey guys! In line with the youtube video I just uploaded talking about my experience with intermittent fasting please see the 3 recipes below that I would eat in a typical day! Intermittent fasting is not a diet, not a fast, not a calorie restriction method or anything like that. It is merely a way of eating. Thus you eat 2-3 large meals per day within a 6-8 hour window versus 5-6 small meals per day over 10-12 hours. Personally I naturally eat this way and love it. Please see my youtube video here for more and check out the recipes below!

CASHEW CACAO OATS:

70grams oats

200ml almond milk

1 tbsp raw cacao powder

(shop here using code STEFUK)

20grams cashew or other nut butter

1 tbsp raw cacao nibs

2-4 tbsp maple or agave syrup

  1. Start by mixing the oats, cacao and almond milk until well combined
  2. Microwave for 2 minutes or stove cook
  3. Top with cashew butter, syrup and nibs

CHOCOLATE SMOOTHIE: 

2-3 bananas

1 cup almond milk

1 scoop my protein vegan blend chocolate smooth

(shop here using code STEFUK)

2 tbsp raw cacao powder

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1 tbsp maca powder

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1 scoop creatine (optional)

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ICE ICE BABY

  1. Blend

RED LENTIL SWEET POTATO CURRY:

100grams lentils

1 onion chopped

2 garlic cloves minced

1 chilli (optional)

2 x 400g tins hoped tomatoes

1 litre vegan stock

2-3 large sweet potatoes washed, cubed, steamed in advance

1 tbsp each cumin, coriander, chilli flakes, curry powder, turmeric, black pepper, paprika

  1. Fry the onion, garlic and chilli until cooked through
  2. Stir in the spices to coat and create a paste like consistency
  3. Add in the chopped tomatoes and bring to the boil
  4. Add in lentils, potato, stock
  5. Cover and reduce to simmer for 30 minutes or until lentil are cooked
  6. Serve over rice and add black pepper, Sriracha or other hot sauce

 

 

I have never been a fan of real meat never mind fake meat, but something about these crispy little nuggets have got me hooked! I am literally addicted. The whole box is gone. My tummy wants more. I need to take a trip to Morrison’s!

I had these delicious nuggets snuggled tight in a tortilla wrap along side some mixed beans, vegetables and swimming in Heinz BBQ sauce. If you do not go out and by these now to make the following recipe you may be too late .. They will be sold out by tomorrow if i have anything to do with it!

STEP ONE: STIR FRYY SOME PEPPERS, ONION AND LETTUCE

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STEP TWO: HEAT BEANSOptimized-IMG_8561

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STEP THREE: COOK NUGGETS FOR 10-12 MINUTES ADD TO GRILL FOR EXTRA CRISP

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STEP FOUR: HEAT TORTILLAS IN MICROWAVE FOR 20 SECONDS

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STEP FIVE: ADD ALL INGREDIENTS TO TORTILLAS AND SMOTHER IN BBQ SAUCE

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STEP SIX: THANK ME LATER

 

Hey guys so with Christmas just 4 DAYS AWAY… i thought it about time i experimented with recipes for my dinner. So i present to you my maple roasted vegetables and nut loaf! Check out my video for some fun footage!

INGREDIENTS:

~ 1 cup green lentils in water

~ 1 cup walnuts

~ 3 tbsp. chia seeds mixed with 9 tbsp. water to make a chia egg

~ 1 large white onion chopped

~ 3 cloves garlic minced

~ 1 grated carrot

~ 1/3 grated apple

~ handful of raisins

~ 1/2 cup oats

~ 2 slices wholmeal bread ripped up

~ 2 tbsp. each of thyme and rosemary

~ mixed vegetables such as carrot, onion, peppers, broccoli, babycorn chopped into thick chunks

~ 1 tbsp. melted coconut oil

~ 2 tbsp. maple syrup

~ sprinkle of rosemary all over

METHOD:

  1. For the nut loaf start by sauteing the onion and garlic until browning
  2. Add the carrot and apple until soft
  3. Mix in the raisins and the walnuts and cook for 2-3 minutes before setting aside the mix
  4. Prepare the chia egg; mix chia seeds and water until thick eggy consistency
  5. Blend together the lentils and bread until itty bitty but not soggy soft
  6. Add the vegetable mix, the oats, the lentil bread mix, the chia egg and the spices into a bowl until well combined
  7. Spread into a pan and bake for 45 minutes
  8. For the vegetables, spread out on a pan and cover with the coconut oil and maple syrup and spices until well coated
  9. Place in the oven for 30-40 minutes or until cooked.
  10. Serve the lot with some hummus and baby potatoes!

xm

20 g smoothie

 

Hey hey sexy! I know why you are here, 20g protein smoothie with NO PROTEIN POWDER?! You must be dreaming, i a mean, where DO vegans get their protein?! RIGHT? Wrong haha! For whatever bizzare reason the whole world is concerned with vegans getting enough protein, maybe they should be more concerned with how to lower their cholesterol! Anyways i was in the mood for something fresh and green for breakfast but also needed a protein kick but did not want cacao …I know right what is wrong with me! SO i started messing around with different foods and boom we have it.

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INGREDIENTS:

~5 large bananas

~ 1 cup coconut water

~ 250 grams frozen mango

~ 1tbsp chia seeds

~1 tbsp. almond butter

~ 100g spinach

METHOD:

1. Blend…

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Jamie Oliver has the most amazing vegan burger recipe ever! I have made these burgers loads of times now and they are so easy to make and taste amazing every time! However i made a few slight adjustments to the measurements as i needed more flavour than he was offering so here is my slightly played around with version:

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INGREDIENTS:

400g tin of chickpeas in water, drained

350g tin of sweetcorn in water, drained

4 heaped tablespoons of plain flour

1 tablespoon paprika

1 tablespoon cumin

1 bunch coriander leaves

Zest of one lemon

Jalapenos to taste

METHOD:

Add ingredients to a blender or a food processor until just combined

Divide the mixture into 4 patties

Dust and coat in extra plain flour

Place in a pre-heated (180 degrees) oven for 20 minutes

Flip the burgers half way

Place in a roll, pita, burger bun or wrap along with salad and salsa

ENJOY!

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