Eating well is something we all know we should be doing, but healthy choices can often be shunned in favour of fast, fatty and nutritionally void alternatives. This 7 day superfood plan has been designed to help kick start a healthier eating pattern and show you just how easy it is work superfoods such as blueberries, spinach and tomatoes into your meals!
Porridge with Blueberries and Bananas
Pitta Bread with Hummus, Spinach and Carrot
Quorn Fillets with Cauliflower Mash and Steamed Kale
Blueberries are a fantastic superfood with an abundance of health benefits including reducing your risk of certain cancers. Having a handful of blueberries close to hand so that you can snack on them during the day is a great way to stave of hunger between meals whilst giving yourself a good vitamin boost!
Cauliflower mash is a low calorie alternative to mash potatoes; mix in a little low fat soft cheese with herbs of your choice for a tasty and satisfying mash. Steamed kale is rich in iron and low in calories to name just a couple of its’ benefits.
Muesli with Whole Cranberries
Spinach and Avocado Salad with Bulgar Wheat
Broccoli and Lemon Wholewheat Pasta
Whole cranberries are fantastic at helping to protect your liver and cardiovascular system. In addition, they have long been hailed for their health benefits relating to urinary tract infections. Spinach is a true superfood with a host of vitamins and extremely low calorie content.
Avocados are rich in healthy fats and just one avocado is half of your daily fibre needs. The Broccoli and Lemon in your evening meal are packed full of vitamins and anti-oxidants, with wholewheat pasta the healthier alternative to your average penne.
Homemade Baked Beans with Sourdough Toast
Falafel, Tomato and Spinach Wrap
Vegetarian Burger with Sweet Potato Chips and Salad
Grab a can of mixed beans and mix together with a can of chopped tomatoes and a tsp of brown sugar for a healthy alternative to tinned baked beans. Sourdough is widely thought of as the healthiest of breads which you can make yourself or buy from the supermarket.
Falafel contains chickpeas and garlic, two great superfoods! Wrap together with fresh spinach and tomatoes in a wholemeal wrap for the ultimate superfood lunch.
Sweet potato chips are easy peasy, simply cut into to wedge shapes, spray a little 1 calorie oil on them and bake for 30 minutes until lovely and crisp (finish off with rosemary.
Mango with Soya Yoghurt
Wholegrain Crackers with Cottage Cheese and Avocado Slices
Sweet Potato and Spinach Curry with Brown Rice
Studies have shown that orange fruit and vegetables are high in beta-carotene which is essential for our bodies to produce vitamin A (needed for good vision and healthy skin). Mangoes and sweet potatoes are the perfect way to increase your body’s ability to produce vitamin A so tuck in to these orange coloured superfoods regularly!
Mixed Berry Smoothie
Lentil Soup and Crackers
Soya “Chicken Style” Pieces with Quinoa and Coriander
Whizz up berries together with low fat soya yoghurt the night before and keep overnight in the fridge for a super Friday breakfast in a hurry.
Soya foods such as meat and dairy substitutes are brilliant at increasing the health of your heart and staving off certain cancers (notably breast cancer).
Lentils and quinoa are packed with protein and fibre so this will really boost you ahead of the weekend!
Scrambled Eggs with Spinach
Stuffed Peppers and Tomatoes
Stir Fried Vegetables with Rice Noodles
High in protein, eggs are great for their health benefits but it’s important not to eat too many of them due to their high cholesterol level. With a bit more time on a Saturday morning, whipping up a scramble with spinach is the perfect weekend breakfast to set you up for the day.
Stuff peppers and tomatoes with lentils, quinoa or mixed beans for a substantial and super healthy lunch then end the day with a stir fry of mixed vegetables including kale, bean sprouts and baby corn for an easy evening meal in minutes.
Blueberry and Lemon Pancakes
Tomato, Spinach and Basil Soup
Rich in vitamin C with a low sugar level, the humble lemon can be used in all kinds of meals! Pancakes on a Sunday may sound like an indulgent choice, but using soya milk and adding in plenty of blueberries and lemon juice and zest is a very healthy way to start your lazy Sunday!
A roast dinner is a great way to make sure you are getting your 5 a day; mashed cauliflower with roasted vegetables, a couple of roast potatoes and a soy meat substitute won’t leave you with food guilt either.
This 7 day plan is the perfect way to start the New Year with a healthy outlook; after the week is up, try and introduce as many superfoods into your daily diet to keep yourself in great health throughout the year.
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Sophie is the creator of ethical and sustainable living site GreenKind. She has been vegetarian for 14 years and has become slightly obsessed with spinach of late!