Menu Plans

WHEAT & GLUTEN-FREE 5-DAY MENU

For those people who are allergic to or intolerant of wheat and gluten, this menu is easy-to-follow, balanced and, what’s more, low in sugar. It may also be necessary to monitor your intake of carbohydrate foods, especially if diabetic, and this menu will allow you to do this.

Day 1

BREAKFAST: Chia Breakfast Pudding (see page 50)

LUNCH: Chinese Egg & Prawn Rice (see page 100)

DINNER: Chicken with Gazpacho Salsa (see page 142)

Day 2

BREAKFAST: On-the-day Muesli (see page 46)

LUNCH: Asparagus, Courgette & Chive Omelette (see page 94)

DINNER: Beef & Lentil Curry (see page 146)

Day 3

BREAKFAST: More-fish-than-rice Kedgeree (see page 64)

LUNCH: Warm Greek Salad of Beans, Basil & Feta (see page 84)

DINNER: Marinated Lamb with Chickpea Mash (see page 154)

Day 4

BREAKFAST: Fig & Vanilla Breakfast Yogurt (see page 42)

LUNCH: Bacon, Lentil & Pepper Salad (see page 112)

DINNER: Lemon & Spinach Lentils with Egg (see page 120)

Day 5

BREAKFAST: Cheese & Tomato Soufflés (see page 56)

LUNCH: Turkey & Apple Salad (see page 110)

DINNER: Spice-crusted Salmon with Cucumber Salad (see page 126)

VEGETARIAN 5-DAY MENU

This menu is designed to provide all the nutrients required when following a low-sugar, vegetarian diet, which is free from meat, poultry and seafood.

Day 1

BREAKFAST: Cottage Cheese Pancakes (see page 58)

LUNCH: Tomato & Lentil Soup (see page 82)

DINNER: Vegetarian Chilli in Tortilla Baskets (see page 122)

Day 2

BREAKFAST: Cinnamon Porridge with Pear (see page 48)

LUNCH: Warm Greek Salad of Beans, Basil & Feta (see page 84)

DINNER: Masoor Dahl (see page 124)

Day 3

BREAKFAST: Fig & Vanilla Breakfast Yogurt (see page 42)

LUNCH: Avocado & Tomato Bruschetta (see page 88)

DINNER: Lemon & Spinach Lentils with Egg (see page 120)

Day 4

BREAKFAST: Cheese & Tomato Soufflés (see page 56)

LUNCH: Red Quinoa Tabbouleh (see page 86)

DINNER: Ribollita (see page 118)

Day 5

BREAKFAST: Fruity French Toast (see page 52)

LUNCH: Spicy Tofu Cakes with Dipping Sauce (see page 90)

DINNER: Huevos Rancheros (see page 92)

VEGAN 5-DAY MENU

This menu avoids any foods derived from animals, including meat, fish, poultry, eggs, dairy and honey. In some cases, recipes have been adapted to suit a vegan diet; use almond, soya, rice or oat milk, yogurt and cheese if appropriate.

Day 1

BREAKFAST: Avocado & Coconut Smoothie (see page 36)

LUNCH: Red Quinoa Tabbouleh (see page 86) – omit halloumi

DINNER: Vegetarian Chilli in Tortilla Baskets (see page 122) – omit sour cream

Day 2

BREAKFAST: Blueberry & Almond Bircher Muesli (see page 44)

LUNCH: Avocado & Tomato Bruschetta (see page 88)

DINNER: Masoor Dahl (see page 124)

Day 3

BREAKFAST: Home-made Baked Beans (see page 60)

LUNCH: Spicy Tofu Cakes (see page 90) – omit dip

DINNER: Ribollita (see page 118)

Day 4

BREAKFAST: Chia Breakfast Pudding (see page 50)

LUNCH: Tomato & Lentil Soup (see page 82)

DINNER: Huevos Rancheros (see page 92) – omit eggs and top with vegan cheese alternative and toasted cashews

Day 5

BREAKFAST: Cinnamon Porridge with Pear (see page 48)

LUNCH: Warm Greek Salad of Beans, Basil & Feta (see page 84) – vegan cheese

DINNER: Pasta Puttanesca (see page 98) – omit anchovies and sprinkle with pine nuts

NUT-FREE 5-DAY MENU

Allergies to nuts and seeds are becoming increasingly common, and, as the symptoms can be life-threatening, it is essential to take every precaution to avoid contact with nuts, seeds and by-products. Always check food labels.

Day 1

BREAKFAST: Banana Griddle Cakes (see page 184)

LUNCH: Salmon & Onion Frittata (see page 104)

DINNER: Moroccan Chicken Pilaf (see page 138)

Day 2

BREAKFAST: Sardines & Tomato on Toast (see page 66) – use unseeded bread

LUNCH: Turkey & Apple Salad (see page 110)

DINNER: Lemon & Spinach Lentils with Egg (see page 120)

Day 3

BREAKFAST: Fruity French Toast (see page 52) – use unseeded bread

LUNCH: Chinese Egg & Prawn Rice (see page 100)

DINNER: Ham & Barley Broth (see page 150)

Day 4

BREAKFAST: Home-made Baked Beans (see page 60)

LUNCH: Spiced Chicken with Lime Guacamole (see page 106)

DINNER: Seafood Hotpot with Rouille (see page 130)

Day 5

BREAKFAST: More-fish-than-rice Kedgeree (see page 64)

LUNCH: Beef & Broccoli Stir-fry (see page 114)

DINNER: Vegetarian Chilli in Tortilla Baskets (see page 122)