In 10 minutes or less8 Vegetarian Meals

Mocha Oatmeal (7 mins)

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INGREDIENTS➢ 1 cup water➢ ¾ cup oats, one handful➢ 1 tsp instant coffee➢ ¼ tsp salt➢ 1 tsp honey➢ ½ tsp cacao powder➢ 1 banana➢ few walnuts➢ add one cup milk when serving

INSTRUCTIONS1. show your strength - squash the banana2. add the oats, coffee powder, cacao powder, salt and walnuts into a pan3. add the cup of water4. Let it simmer until it takes on a thick texture5. Chuck into a bowl, add the milk and honey. Eat.6. Or plan ahead and prepare overnight oats. Check the notes

NOTESInstead of instant coffee powder and water you can naturally take freshly brewed coffee.Overnight oats: Skip the cooking! Put all ingredients into a bowl the night before and put into a fridge. They’ll be ready by the morning. Use less water and add the milk directly instead.

Prep time3 mins

Cook time4 mins

Total time7 mins

Serves1

Amazing Chickpea Spinach Salad (7mins)

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INGREDIENTS➢ One can chickpeas (rinsed)➢ Large handful of spinach (about 100g should do it)➢ 100g soft cheese (like feta)➢ ½ lemon or 1 tbsp white or malt vinegar➢ 1 tbsp honey➢ 5 tbsps olive oil➢ Pinch of cumin➢ Pinch of salt➢ Couple of chili flakes (or dried cayenne pepper will do the trick nicely)➢ Small handful of raisins (or malt loaf, chopped, if you have it)

INSTRUCTIONS1. Chop the cheese and add with the spinach and chickpeas to a large bowl2. Mix the honey, oil, lemon juice and raisins in a small bowl3. Add the cumin, salt and pepper to the dressing bowl and mix well4. Drizzle devilishly delicious dressing over the salad5. Enjoy

NOTESPREPARE FOR LUNCH: The ingredients should be enough for 2 big servings. So just store the other half in a container for tomorrow. It’s definitely filling enough to help you make it through the day.

Prep time7 mins

Cook time0 mins

Total time7 mins

Serves2

Turkish Lentil Salad (7mins)

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INGREDIENTS➢ 400g canned Lentils, rinsed and drained➢ 1 red onion➢ A bunch of parsley➢ 4 tbsp olive oil➢ 3 tbsp vinegar➢ 2 tbsp dijon mustard➢ 2 tsp agave nectar (or honey for non-vegans)➢ 2 bell pepper, green and red➢ Salt and pepper

INSTRUCTIONS1. Dice up the onion and cut the bell pepper into small pieces. Add both to a

salad bowl2. Rip up the parsley and add it to the bowl as well3. Now in with the vinegar, olive oil,mustard, honey salt and pepper and stir

it all nicely.4. Have the salad with a slice of (whole grain) bread. Enjoy!

NOTESPREPARE FOR LUNCH: The ingredients should be enough for 2 big servings. So just store the other half in a container for tomorrow. It’s definitely filling enough to help you make it through the day.

Prep time7 mins

Cook time0 mins

Total time7 mins

Serves2

Great British Eggy Bread (10 mins)

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INGREDIENTS➢ 2 spring onions➢ Good handful of chives➢ 3 eggs➢ 4 large slices bread➢ ¼ cup milk➢ Salt and Pepper➢ 1 tsp curry powder➢ Optional and awesome: Marmite

INSTRUCTIONS1. Chop the spring onions and cut the chives2. Crack the eggs (individually ofc, you never know when you might get a

bad one) and mix with chives and spring onions3. Add the milk, salt, pepper and curry powder and stir well4. Transfer to a wide bowl5. Soak each piece of bread in the mixture for a few seconds (making sure

the chives and spring onions attach themselves to the bread)6. Fry for a minute or two on each side until nice and crispy

NOTESOptional for Marmite lovers: Smear marmite on bread before soaking in egg for that extra marmitey and British tasteOptional for Marmite haters: Don’t

Prep time4 mins

Cook time6 mins

Total time10 mins

Serves4 Eggy Breads

Black Bean and Corn Salad (10 mins)

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➢ 2 tbsp olive oil➢ Juice of a small lemon or lime➢ 2 tsp cumin➢ 2 tsp paprika powder➢ 2 tsp chilli flakes (less can be more, so scale down if you don’t want

it with much of a kick)➢ 1 clove chopped garlic (a tsp of dried is fine too, but you can omit

altogether if garlic breath isn’t at the top of your list)Optional:➢ Add a handful of raisins!

INSTRUCTIONS1. Add boiling water to the couscous (in a large, (and suitable!) bowl)

and crumble in a stock cube/tsp powder. Don’t put too much water in - the ideal water level should be just enough to cover the couscous. You can always add more as needed - it’s much harder to take away excess water again. If you’re not using the ‘just add water’ kind then follow the regular instructions. Or even if you are, just make the damn couscous!

2. Chop the spring and red onions into thin half slices. Chop the garlic (if you’re having it). Drain and rinse the beans and corn.

3. After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.

4. Add the olive oil, lemon or lime juice, cumin, paprika powder, chilli flakes and give it all good mix. Ready!

Prep time10 mins

Cook time Total time10 mins

Serves2

INGREDIENTS➢ 1 tin black beans, rinsed (kidney beans also work well!) (15.5

oz / 435g)➢ 1 tin corn, rinsed (12 oz / 340g)➢ 1 red onion➢ 2 spring onions➢ ⅓ cup/80g couscous (get the ‘just add water’ variety for

quickest results. If you have it/like it then quinoa can also be used here)

➢ 1 cube/tsp veggie stock

Banana Egg Pancakes (10mins)

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INGREDIENTS➢ 1 banana➢ 2 eggs

INSTRUCTIONS1. Mash up bananas in a large bowl2. Whisk eggs and add to banana paste3. Fry in a pan with a little heated oil or butter

Here are some extra ingredients to pimp these pancakes up. Check them out below! (All optional of course)

For the batter:➢ 1 tbsp of coconut powder➢ A small handful of hazelnuts, almonds or walnuts➢ 1 tbsp of peanut butter (we LOVE that combo!)➢ 1 tbsp of protein powder➢ 1 tbsp of raisins

Topping ideas:➢ Honey➢ Maple syrup➢ Cherries, strawberries➢ Yogurt

Prep time3 mins

Cook time7 mins

Total time10 mins

Serves1

Tomato Mozzarella Bread (10 mins)

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INGREDIENTS➢ 1 large tomato or a good handful of cherry tomatoes. Howie prefers the

former, Dave the latter. Choose your side!➢ 1 ball/125g low fat mozzarella cheese➢ Handful of basil leaves➢ Dash of olive oil➢ Dash or 2 of balsamic vinegar➢ Salt and pepper to taste➢ 1 clove garlic➢ 2-3 big slices of rustic or whole grain bread

INSTRUCTIONS1. Preheat oven then slice the tomatoes and cheese2. Spread a little olive oil on the bread3. Layer the mozzarella and then the tomatoes on the bread4. Chop and add basil, salt and pepper5. Bung in oven for 5 mins or so, or until golden brown with melted cheese6. Put the vinegar on last for the fullest flavour7. Eat!

NOTESSkip the bread if you like - the cheese and tomatoes are still fantastic on their own!

Prep time5 mins

Cook time5 mins

Total time10 mins

Serves1

Greek Pitas (10mins)

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INGREDIENTS➢ ½ red onion➢ 1 small cucumber➢ 125g cherry tomatoes (good handful)➢ 100g soft cheese (like feta)➢ 4 pitas➢ Handful of spinach➢ Hummus to spread➢ Half a lemon➢ Large pinch of oregano➢ Pinch of salt➢ 2-3 flakes red (dried cayenne also goes really well)➢ 1 tbsp olive oil➢ 1 tbsp red wine vinegar, balsamic vinegar or any you have

INSTRUCTIONS1. Chop the cucumber, tomatoes, onion, cheese and throw into bowl2. Add the spinach3. Squeeze the lemon into a bowl4. Add the olive oil and vinegar5. Add the oregano, pepper and salt6. Mix well and pour over salad7. Toast the pitas, spread the hummus inside, and fill

Prep time8 mins

Cook time2 mins

Total time10 mins

Serves2