DINNER
Image, Monday, Breakfast , 80/20 Rule, Tetrogen USA

MONDAY

Prep Time: 60Mins

  • For the mushroom risotto
  • 600g button mushrooms
  • 11/2 tablespoons oil
  • 300g short-grain brown rice
  • 2 litres water
  • A large bunch of fresh thyme
  • 3 tablespoons tamari/soy sauce
  • 2 tablespoons miso paste
Image, Tuesday, Dinner, 80/20 Rule, Tetrogen USA

TUESDAY

Prep Time: 5-10Mins

  • 1 x 400g tin of unripe green jackfruit
  • 1 red onion
  • 2 cloves of garlic
  • 3 scallions
  • 150ml vegan mayonnaise
  • Sea salt
  • A pinch of freshly ground black pepper
  • 5 small gherkins (optional)
  1. Drain the jackfruit and rinse off all the brine in a colander. Using your hands, break the jackfruit apart into a bowl, removing any very fibrous bits that would be too chewy.
Image, WEDNESDAY, Dinner, 80/20 Rule, Tetrogen USA

WEDNESDAY

Prep Time: 15Mins

  • 1 x 400g tin of kidney/ black beans
  • 1 red onion
  • 2 cloves of garlic
  • 150g oyster mushrooms (or any other mushrooms)
  • 3 tablespoons oil
  • 3 tablespoons tamari/soy sauce
  • 100g breadcrumbs
  • 2 tablespoons nutritional yeast

To serve

  • Hummus/vegan mayo
  • Sweet chilli ketchup/pesto
Image, Thursday, Dinner , 80/20 Rule, Tetrogen USA

THURSDAY

Prep Time: 30Mins

  • 1 large onion
  • 3 cloves of garlic
  • 1 carrot
  • 1 red pepper
  • 1 yellow pepper
  • 1 courgette
  • 3 potatoes, unpeeled
  • 200g mushrooms (2 good handfuls)
  • 2 teaspoons oil
Image, Friday, Breakfast , 80/20 Rule, Tetrogen USA

FRIDAY

Prep Time: 15Mins

  • 4 nests of dried whole-wheat noodles (200g)
  • 3 cloves of garlic
  • A thumb-size piece of fresh ginger
  • A handful of scallions
  • 1/2 a fresh red chilli
  • 150g oyster mushrooms
  • 1 red pepper
  • 1 head of pak choi
  • 2 tablespoons oil
  • 4 tablepoons tamari/soy sauce
  • 1 tablespoon maple syrup
Image, Saturday, Breakfast , 80/20 Rule, Tetrogen USA

SATURDAY

Prep Time: 20 – 40Mins

  • 1 medium onion
  • 2 large carrots
  • 500g leeks
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons basmati rice or bulgur
  • Tablespoon sweetener (maple syrup/agave syrup)
  • 11/2 teaspoons sea salt
  • A pinch of freshly ground black pepper
  • 225m/ hot water
  • Juice of 1/2 a lemon
Image, Sunday, Breakfast , 80/20 Rule, Tetrogen USA

SUNDAY

Prep Time: 60Mins

  • 1kg potatoes
  • 1 teaspoon sea salt
  • 5 tablespoons oil
  • 4 medium carrots
  • 4 medium parsnips
  • 1 tablespoon maple syrup

For the roast ‘meat’

  • 150g vital wheat gluten
  • 4 tablespoons nutritional yeast
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
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