Mediterranean Diet
Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world.
1800–2400 kcal/day
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Vegan Diet
Plant foods only: vegetables, legumes, grains and nuts. Rich in fibre and antioxidants.
A vegan diet excludes all animal products. When well planned, it provides every nutrient you need.
Note
Supplement vitamin B12 and keep an eye on iron, omega-3 and vitamin D levels.
Benefits
- ✔High in fibre
- ✔Lower risk of heart disease
- ✔Environmentally friendly
Drawbacks
- ✕Need to watch B12, iron and protein
- ✕Harder to eat out
What to eat
- ●Vegetables and fruit
- ●Legumes and tofu
- ●Whole grains
- ●Nuts and seeds
- ●Plant milk
What to avoid
- ●Meat and fish
- ●Eggs
- ●Dairy
- ●Honey
Recipes for this diet
Breakfast
340 kcal
Fruit Smoothie Bowl
A bright vegan breakfast made from frozen berries, banana and plant milk.
9P
8F
60C
Breakfast
330 kcal
Vegan Avocado & Tomato Toast
Rye bread, guacamole, cherry tomatoes and microgreens — quick, bright and healthy.
9P
18F
34C
Lunch
480 kcal
Chickpea Buddha Bowl
Roasted chickpeas, sweet potato, fresh vegetables and tahini sauce — a hearty plant-based lunch.
18P
20F
58C
Lunch
260 kcal
Creamy Pumpkin Soup
Velvety pumpkin soup with coconut milk and ginger, topped with pumpkin seeds.
6P
12F
32C
Lunch
450 kcal
Wholewheat Penne Arrabbiata
Spicy tomato sauce with garlic and chilli — an Italian classic in a healthier version.
14P
10F
76C
Lunch
410 kcal
Warm Quinoa Veggie Bowl
Quinoa, roasted vegetables and greens with lemon dressing — a light, nourishing lunch.
15P
14F
56C
Lunch
340 kcal
Red Lentil Curry Soup
A warming soup with lentils, coconut milk and spices — packed with plant protein.
17P
9F
46C
Dinner
430 kcal
Veggie Noodle Stir-Fry with Tofu
Buckwheat noodles, crunchy vegetables and tofu in teriyaki sauce — a quick wok dinner.
16P
12F
64C