Lean & Fit
Lean & Fit
This program is focused on individuals who exercise more than four times per week, or are looking to increase their muscle strength with heavier physical training. It is catered towards busy people who need healthy extra calories, but can no longer deal with powdered foods and symptoms such as bloating after too many protein shakes. It is good for nutrient deficiency due to heavy exertion and an imbalanced nutrient intake.
We take a mostly plant-based approach, but we realize that everybody’s body is different. Animal protein upgrades are understandable within this program and can be discussed further with the chef. In saying that, one can also achieve perfect health, balance, and fitness by being a vegetarian while still training hard. This program can be done daily, but most clients work best with this as an addition to a healthy diet and busy lifestyle of going out for dinner with friends, while using this as a healthy weekly base. A good start would be three lunches and two dinners, with a once-a-week delivery.
*Sample menu for Spring/Summer 2022 Lean & Fit
*Mostly naturally vegan and gluten free
Week 1
Lunch
Frenchie Bowl
Buckwheat, avocado, roasted mushrooms, black olives, capers, gem lettuce, cherry tomatoes, chives, blanched green beans, boiled egg, red onion mung bean sprouts
balsamic tarragon vinaigrette
Dinner
Red lentil, roasted tempeh, and carrot curry with garlic, nigella seeds, cardamon, cumin, coriander, leek, and sugar snaps served with chickpea couscous, crushed cashew, and peas
Lunch
Italian Stallion Bowl
Ribbon massaged kale, white beans, sun dried tomato, hemp hearts, red onion, cherry tomatoes, olives, pumpkin seed, basil, pine nuts
balsamic tarragon vinaigrette
Dinner
Mushroom and corgette vegan lasagna with cashew cheese, romaine Ceasar salad, giant sourdough baked croutons
Lunch
Mushroom meatballs served with hemp heart basil pesto, fried crispy leeks
Baked sweet potato wedges, fried sage
Rice crumb fried okra, fresh mayonnaise
Dinner
Cacio e pepe whole wheat pasta with zha’tar, pine nuts, and marjoram
Ceasar salad with giant croutons, pumpkin seeds, and almond flakes
Lunch
Green goddess soup, soft boiled egg, crushed hazelnuts, sour cream
Rainbow potato salad
Raw crackers and beetroot hummus
Dinner
Tofu spinach cumin meatballs, jeweled cauliflower couscous with grapes, pomegranate, garlic, mint, parsley, dill, pine nuts, pistachios, cubed dates with yoghurt tahini sauce
Roasted broccoli florets with cubed sweet potato, nigella seeds, crumbled feta, coriander
Week 2
Lunch
Baked balsamic hispi cabbage quarters, millet pilaf cooked in vegetable broth with giant paprika white beans, tarragon, chive, peanuts
Dinner
Truffled mushroom red rice risotto, spinach salad with baked tofu sausage, shaved pecorino, crushed walnuts and shaved pear
Lunch
Shaved broccoli and minced kale salad with pecorino, walnuts, lemon zest, and crispy fried tofu wedges
Sweet potato wedges with yoghurt cumin sauce, pomegranate
Dinner
Mexican black bean burger with guacamole, salsa, and sour cream with a spicy grilled corn
Blue corn tortillas
Mexican rainbow potato salad
Lunch
Waldorf Kale Salad Bowl
Grapes, celery, massaged kale, hemp hearts, vegan salami, green olives, crushed pecans, green apples, chives, and Greek basil
Green goddess dressing
Raw crackers, white bean hummus
Dinner
Aloo ghobi spiced cauliflower wedges with spicy pumpkin seeds and peas
Puy lentil and adzuki bean salad with crispy baked cubed tofu, cubed sweet potato, spring herbs, spring onions
sautéed spinach with chili, fried leeks
Lunch
Potato and leek soup, crispy leeks, vegan bacon bits, baked croutons
Vegan chorizo and cannellini bean salad with paprika, spring onions, and coriander
Raw crackers, guacamole
Dinner
Chili oil wontons with vegan minced meat
Stir fried bok choy and sugar snap peas with sesame and five spice
Grilled corn and red lentil rice pilaf, chives and spring onion
Week 3
Lunch
Kyoto Salad Bowl
Ribbon spinach, enoki, roasted mushrooms, cubed roasted miso tempeh, cubed roasted sweet potato, chives, spring onion, pickled shredded carrot, marinated seaweed, adzuki beans
Miso carrot dressing
Dinner
Baked falafels with beetroot hummus
Braised kale with fried garlic chips, fried chili, and fried leeks
Chickpea couscous with peas, edamame, asparagus tips, mint, crumbled feta, and crushed walnut
Lunch
Truffled cauliflower soup- topped with roasted crispy mushrooms, pumpkin seeds
Three bean sweet potato chili with aduki, black bean, and puy lentils
Raw crackers, pesto
Dinner
Roasted sweet potato wedges and cubed roasted aubergine with pomegranate and yoghurt
Grilled cauliflower steak with zha’tar, vegan chedder, cumin, sumac, pomegranate, and spring onions
Spinach, white bean, and corgette meatballs with pine nuts, tomato sauce
Lunch
Tofu sausages, red onion, and cherry tomato skewers with Greek spices
Tzatziki sauce
Buckwheat tabbouleh with cucumber and tomato, crushed pistachio
Mini gf seeded pita bread
Dinner
Moroccan sweet and spicy vegetable tagine, vegan sausage, aubergine, sweet potato, tomatoes
Jeweled giant couscous with mint, parsley, dill, coriander, pomegranate, pistachios, and saffron
Lunch
Probiotic Mediterranean Bowl
Chickpea couscous, parsley, dill, coriander, shaved broccoli, shaved cauliflower, sun dried tomatoes, sunflower/sesame/pumpkin seeds, hemp hearts, red onion, green olives, cubed tofu
Balsamic vinaigrette
Dinner
Thai red curry with summer vegetables, coconut milk, galangal, lime leaf, lemongrass, crushed peanut, spiced tempeh
Red lentil rice with adzuki beans and coriander
Fried aubergine ‘steak’ with miso sauce, crushed peanuts, sesame seeds
SNACKS (vegan, gf)
*One portion of snacks provided with weekly food deliveries
- Cacao nib date bars (raw)
- Banana chip apricot coconut bars (raw)
- Spicy mixed raw seeds (sunflower, pumpkin, baked chickpeas)
- Savoury BBQ lentil and seed bars
- Dehydrated kale chips with hemp hearts and brewers yeast
- Dehydrated raw five seed crackers with beetroot hummus (not included if on weekly menu)