A week of meals, made practical

Simmer oats with the soy drink until creamy. Slice the banana and stir in peanut butter. Adjust thickness with water. Use a suitable alternative if peanuts or soy do not fit your allergy requirements.

Combine chickpeas, rice and chopped cucumber. Thin tahini with water and lemon juice if available. Toss and season to taste. Use rice freshly cooked or stored safely according to local food-safety guidance.

Cook pasta according to its packet. Simmer tomatoes with lentils and spinach until thoroughly heated. Season to taste and combine with drained pasta. Check pasta ingredients if avoiding eggs or wheat.

Mix oats, soy drink and chia in a covered container. Refrigerate overnight. Add chopped apple in the morning and cinnamon if available. Keep refrigerated and follow local guidance for safe storage.

Warm beans with chopped tomatoes and olive oil until the tomatoes soften. Season with herbs or spices you enjoy. Spoon onto toasted bread. Adjust the amount of bread and beans to your appetite.

Cube and brown tofu in the oil. Add vegetables and cook thoroughly. Serve over freshly cooked or safely stored rice with your preferred sauce. Check sauces for allergens and adjust seasoning to taste.

Crumble tofu and cook gently with oil and your preferred seasoning. Toast the bread, add chopped tomatoes and serve with the tofu. Check bread and tofu ingredients for any relevant allergens.

Heat the vegetables thoroughly and combine with warmed lentils and rice. Add oil and preferred seasonings. Use freshly prepared rice or safe refrigerated portions. Add a vitamin C-rich accompaniment where suitable.

Simmer chickpeas and tomatoes with spices you enjoy, then add spinach and heat thoroughly. Serve with wholegrain bread. Adjust the texture with water and make only quantities that can be eaten or stored safely.

Simmer oats with the soy drink until creamy. Slice the banana and stir in peanut butter. Adjust thickness with water. Use a suitable alternative if peanuts or soy do not fit your allergy requirements.

Combine chickpeas, rice and chopped cucumber. Thin tahini with water and lemon juice if available. Toss and season to taste. Use rice freshly cooked or stored safely according to local food-safety guidance.

Cook pasta according to its packet. Simmer tomatoes with lentils and spinach until thoroughly heated. Season to taste and combine with drained pasta. Check pasta ingredients if avoiding eggs or wheat.

Mix oats, soy drink and chia in a covered container. Refrigerate overnight. Add chopped apple in the morning and cinnamon if available. Keep refrigerated and follow local guidance for safe storage.

Warm beans with chopped tomatoes and olive oil until the tomatoes soften. Season with herbs or spices you enjoy. Spoon onto toasted bread. Adjust the amount of bread and beans to your appetite.

Cube and brown tofu in the oil. Add vegetables and cook thoroughly. Serve over freshly cooked or safely stored rice with your preferred sauce. Check sauces for allergens and adjust seasoning to taste.

Crumble tofu and cook gently with oil and your preferred seasoning. Toast the bread, add chopped tomatoes and serve with the tofu. Check bread and tofu ingredients for any relevant allergens.

Heat the vegetables thoroughly and combine with warmed lentils and rice. Add oil and preferred seasonings. Use freshly prepared rice or safe refrigerated portions. Add a vitamin C-rich accompaniment where suitable.

Simmer chickpeas and tomatoes with spices you enjoy, then add spinach and heat thoroughly. Serve with wholegrain bread. Adjust the texture with water and make only quantities that can be eaten or stored safely.

Simmer oats with the soy drink until creamy. Slice the banana and stir in peanut butter. Adjust thickness with water. Use a suitable alternative if peanuts or soy do not fit your allergy requirements.

Combine chickpeas, rice and chopped cucumber. Thin tahini with water and lemon juice if available. Toss and season to taste. Use rice freshly cooked or stored safely according to local food-safety guidance.

Cook pasta according to its packet. Simmer tomatoes with lentils and spinach until thoroughly heated. Season to taste and combine with drained pasta. Check pasta ingredients if avoiding eggs or wheat.