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Lean and Fit

Lean and Fit

Lean and Fit

Lean & Fit
Menu 2021

 

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 Autumn/Winter 2021 Lean & Fit

*Mostly naturally vegan and gluten free

 

 

Week One 

 

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, tempeh, and carrot curry with garlic, nigella seeds, cardamon, cumin, coriander, leek, and sugar snaps served with chickpea couscous, crushed cashew, and peas

 

Lunch

 

Dinner

Mushroom Lasagna, romaine Ceasar, giant sourdough baked croutons

 

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

Truffled Mushroom Risotto, spinach salad with baked tofu sausage and shaved pear

 

Lunch

Green Goddess Soup, soft boiled egg, crushed hazelnuts, oat cream

Rainbow potato salad with ‘bacon bits’

 

Dinner

Tofu Spinach Cumin Meatballs, jeweled cauliflower couscous with grapes, pomegranate, garlic, mint, parsley, dill, pine nuts, pistachios, cubed dates with yoghurt tahini sauce

 

 

 

 

Week 2

Lunch

Baked Balsamic Hispi Cabbage Quarters, millet pilaf cooked in vegetable broth with giant paprika white beans, tarragon, chive, peanuts

 

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

Shaved Brussel Sprout 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 and purple 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

 

Dinner

Aloo Ghobi spiced cauliflower wedges with spicy pumpkin seeds and peas, braised brown lentil salad with crispy baked cubed tofu and wilted spinach

 

Lunch

Butternut Squash Soup with cumin, crème fraiche and fresh chili, topped with giant sourdough croutons and sunflower seeds

Vegan chorizo and cannellini bean salad with paprika, spring onions, and coriander

 

Dinner

Chili Oil Wontons with vegan minced meat

Stir fried bok choy 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 dill, parsley, coriander, garlic chips

Chickpea couscous with peas, edamame, and walnut

 

Lunch

Miso Soup with rice soba noodles, winter vegetables, silken tofu

 

Dinner

Roasted Cubed Aubergine with pomegranate and yoghurt

Cauliflower steak with zha’tar, cumin and sumac with spring onions

Spinach white bean courgette meatballs with pine nut, cherry tomato, coriander salsa

 

Lunch

Tofu sausage/red onion/cherry tomato/skewers with Greek spices

Tzatziki sauce

Buckwheat tabbouleh crushed pistachio

 

Dinner

Moroccan Sweet & Spicy Vegetable Tagine, vegan sausage

Jeweled giant couscous with mint/parsley/dill/coriander, pomegranate, pistachios, 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 winter vegetables, coconut milk, galangal, lime leaf, lemongrass, crushed peanut, spiced tempeh

Red lentil rice with adzuki beans and coriander

Four Avocados

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