Ryan Wild
Eating well doesn’t have to be boring or complicated. Whether you’re cutting back on junk or just want to feel better during the week, these five simple meals are packed with nutrients and flavour — and two of them are fully vegan. Let’s get into it:
🍳 1. Spinach & Mushroom Omelette (Vegetarian)
Ingredients:
- 2–3 eggs
- Handful of spinach
- 4–5 sliced mushrooms
- 1 tbsp olive oil
- Salt & pepper
Instructions:
- Sauté mushrooms in olive oil until soft.
- Add spinach and cook until wilted.
- Beat eggs, season, and pour over.
- Cook gently, fold, and serve.
Why it’s great: High in iron, protein, and perfect for breakfast or lunch.
🍲 2. One-Pan Salmon & Greens
Ingredients:
- 1 salmon fillet
- Tenderstem broccoli or green beans
- Olive oil, garlic, lemon
Instructions:
- Heat oil in pan, cook salmon skin-side down until crispy.
- Add garlic and greens to pan, squeeze lemon over all.
- Cook until salmon flakes and greens are tender.
Why it’s great: Omega-3s, antioxidants, and super low effort.
🌱 3. Chickpea & Avocado Wrap (Vegan)
Ingredients:
- 1 wholemeal wrap
- ½ can chickpeas (rinsed)
- ½ avocado
- Lemon juice, salt, pepper
- Lettuce or rocket
Instructions:
- Mash chickpeas and avocado together, season with lemon, salt & pepper.
- Spread in wrap, add greens, and roll up.
Why it’s great: Full of fibre, healthy fats, and plant-based protein.
🥗 4. Greek-Style Chicken Salad
Ingredients:
- Cooked chicken breast (grilled or leftover)
- Cherry tomatoes, cucumber, red onion
- Feta cheese
- Olive oil & lemon dressing
Instructions:
- Chop salad ingredients and toss together.
- Add sliced chicken and dressing.
Why it’s great: Fresh, filling, and low-carb.
🌿 5. 15-Minute Vegan Stir Fry
Ingredients:
- Mixed veg (broccoli, pepper, carrot, etc.)
- 1 tbsp soy sauce
- 1 tsp sesame oil
- Noodles or rice
Instructions:
- Stir fry veg in sesame oil for 5–7 mins.
- Add cooked noodles or rice and soy sauce.
- Stir, serve, enjoy.
Why it’s great: Quick, colourful, and totally vegan.
Isma May
