Lean & Fit

Lean & Fit

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


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 



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



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 



Mushroom and corgette vegan lasagna with cashew cheese, romaine Ceasar salad, giant sourdough baked croutons



Mushroom meatballs served with hemp heart basil pesto, fried crispy leeks

Baked sweet potato wedges, fried sage

Rice crumb fried okra, fresh mayonnaise




Cacio e pepe whole wheat pasta with zha’tar, pine nuts, and marjoram

Ceasar salad with giant croutons, pumpkin seeds, and almond flakes



Green goddess soup, soft boiled egg, crushed hazelnuts, sour cream

Rainbow potato salad

Raw crackers and beetroot hummus



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


Baked balsamic hispi cabbage quarters, millet pilaf cooked in vegetable broth with giant paprika white beans, tarragon, chive, peanuts



Truffled mushroom red rice risotto, spinach salad with baked tofu sausage, shaved pecorino, crushed walnuts and shaved pear



Shaved broccoli and minced kale salad with pecorino, walnuts, lemon zest, and crispy fried tofu wedges

Sweet potato wedges with yoghurt cumin sauce, pomegranate



Mexican black bean burger with guacamole, salsa, and sour cream with a spicy grilled corn

Blue corn tortillas

Mexican rainbow potato salad



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



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



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



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


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



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



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



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



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



Moroccan sweet and spicy vegetable tagine, vegan sausage, aubergine, sweet potato, tomatoes

Jeweled giant couscous with mint, parsley, dill, coriander, pomegranate, pistachios, and saffron



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



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)


Four Avocados

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