One
Week Plan

Citrus fruits, kiwis, and black currants are a good source of Vitamin C. Oranges contain Vitamin A and kiwis Vitamin K.  Soya products contain Vitamin B3 and are often calcium enriched. Pumpkin seeds contain zinc, iron, phosphorus and magnesium. Seeds are also an important source of protein and the essential amino acids.

Potatoes are rich in Vitamin B6 and ginger contains iron.

Veggie burgers are often made up of delicious and healthful plant-based ingredient such as quinoa, beetroot, chickpeas, and soya, so they’re naturally high in fibre and protein. Many are even fortified with Vitamin B-12.

Oats contain iron. Vitamin C helps the body to absorb iron better, so it is recommended to either drink a glass of orange juice with your breakfast cereal or add fruit like strawberries or citrus fruits that contain vitamin C. Additionally, oats are rich in zinc, vitamin K and magnesium. Almonds contain zinc, vitamin B2 and calcium. Nuts, in general, are a good source of protein and contain the essential amino acids, vitamin E, vitamin B7, magnesium and phosphorous.

Quinoa is an excellent source of protein and iron and contains zinc and the essential amino acids. Tofu contains calcium, protein and iron. Tomatoes contain folic acid, vitamin K and vitamin C.

Whoever said mac’n’cheese couldn’t be delicious AND nutritious? With cheese made from cashews this meal is packed full of magnesium, iron and 10% of your daily recommended protein.

Unprocessed cereals are a great source of dietary fibre and plant-based drinks, like almond milk, are often fortified with calcium and vitamin B12, while soya yoghurts are often cultured with probiotics that are great for your digestive health.

Avocados contain vitamins B2, B6, B7 and healthy fats. Garlic contains selenium. Citrus fruits are a good source of vitamin C.

Cabbage, while low in calories, is rich in vitamin C, and carrots pack a whopping 200% of your daily recommended vitamin A intake.

Bananas are a major source of potassium and fibre while the walnuts provide large amounts of magnesium and vitamin B6.

Onions, sugar snap peas and chillies are all high in vitamin C and chillies  are also a great source of vitamin B6.

Olive oil is a great source of healthy fats, including 10g of monounsaturated fats. The oregano gives you iron and magnesium, while the tomatoes pack in nearly 300mg of potassium and more than 20% each of vitamins A and C.

Nuts in general are a good source of protein and contain the essential amino acids, vitamin E, vitamin B7, magnesium and phosphorous.

Kale is among the most nutrient-dense foods on the planet. A single cup of raw kale (about 67 grams or 2.4 ounces) contains:: vitamin A: 206% of the RDA (from beta-carotene); vitamin K: 684% of the RDA; vitamin C: 134% of the RDA; vitamin B6: 9% of the RDA; manganese: 26% of the RD;. calcium: 9% of the RDA; copper: 10% of the RDA; potassium: 9% of the RDA.; magnesium: 6% of the RDA.

Chickpeas are a nutrient-packed superfood. A 100g serving contains 17g of fibre, 38% of your daily protein intake, and also contains high amounts of iron, magnesium, and vitamin B6. Turmeric and cinnamon are also both high in minerals including magnesium and iron.

Tofu is an excellent source of calcium, protein and iron. Tomatoes contain folic acid, vitamin K and vitamin C.

Tofu and chickpeas are an excellent source of protein and iron while the spinach helps round out your nutritional content with high levels of vitamins A and C.

Grains found in sandwich bread are excellent sources of minerals such as magnesium, selenium and also fibre. Vegetables such as lettuce and tomato are low calorie foods but are also good sources of iron and vitamin C.

Flax seed is full of nutrients including magnesium, fibre, protein and healthy fats including polyunsaturated fats. Walnuts are also packed full of healthy nutrients; just one serving contains 12g of protein and 38g of polyunsaturated fats.

Black beans are packed with protein, fibre, iron, and even calcium. Just one cup provides more than 100% of your daily recommended fibre intake! While the avocados provide vitamin C and energy rich calories.

Coconut water is an excellent source of electrolytes and a healthy way to rehydrate your body. It also comes with a high concentration of potassium. Bananas too are a great source of potassium and they also have nearly 20% of your daily recommended vitamin B6 intake. Pineapples are unrivalled in their concentration of vitamin C, just 100g has nearly 80% of your recommended daily intake.