Black Bean Burger
A hearty plant-based burger made from black beans, quinoa, onions, hummus, and fresh vegetables on a whole wheat bun or lettuce wrap.
Nutritional Highlights (per portion):
Energy: ~510 calories
Fat: 8g
Saturated Fat: 1.5g
Sodium: 550mg
Carbohydrates: 85g
Fibre: 18g
Protein: 13g
Why It’s Healthy (Dr Notes):
A fibre-rich, high-protein burger alternative that supports digestive health, satiety, and stable blood sugar. Rich in iron and plant compounds that promote heart health.
Allergies:
Contains gluten unless served in lettuce wrap.
Club Sandwich
A stacked sandwich featuring tofu, avocado, cucumber, tomato, and aubergine layered on multigrain bread with vegan mayo and guacamole.
Nutritional Highlights (per portion):
Energy: ~1100 calories
Fat: 78g
Saturated Fat: 24g
Sodium: 1820mg
Carbohydrates: 77g
Fibre: 15g
Protein: 37g
Why It’s Healthy (Dr Notes):
Packed with heart-healthy fats and complete plant protein. Avocado and tofu supply essential amino acids, calcium, and potassium, supporting cardiovascular and bone health.
Allergies:
Contains gluten (bread), soy (tofu), and avocado.
Mushroom Sandwich
A savoury sandwich filled with portobello mushrooms, arugula, roasted bell peppers, and a spiced cashew spread on gluten-free grain bread.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 19g
Saturated Fat: 3g
Sodium: 970mg
Carbohydrates: 77g
Fibre: 14g
Protein: 19g
Why It’s Healthy (Dr Notes):
Rich in antioxidants, vitamins A and C, and selenium. Mushrooms and arugula provide immune-boosting nutrients and help regulate blood pressure and metabolism.
Allergies:
Contains tree nuts (cashew).
Chickpea & Avocado Wrap
A satisfying wrap filled with mashed chickpeas, avocado, spinach, cucumber, and radish in a whole wheat tortilla.
Nutritional Highlights (per portion):
Energy: ~600 calories
Fat: 25g
Saturated Fat: 7g
Sodium: 700mg
Carbohydrates: 79g
Fibre: 23g
Protein: 20g
Why It’s Healthy (Dr Notes):
A balanced, fibre-rich wrap that supports heart health and digestion. Chickpeas provide protein and minerals, while avocado adds healthy fats for satiety.
Allergies:
Contains gluten (tortilla) and avocado.
Mediterranean Wrap
A wholesome wrap with roasted zucchini, eggplant, bell peppers, asparagus, and herb pesto in a whole wheat or pita wrap.
Nutritional Highlights (per portion):
Energy: ~570 calories
Fat: 22g
Saturated Fat: 4g
Sodium: 910mg
Carbohydrates: 84g
Fibre: 15g
Protein: 18g
Why It’s Healthy (Dr Notes):
Mediterranean-inspired meal full of antioxidants and healthy fats. Promotes heart and digestive health through fibre, vitamins, and minerals.
Allergies:
Contains gluten (pita/wrap) and nuts (pesto).
Mushroom Avocado on Rye
Grilled rye bread topped with smashed avocado, portobello mushrooms, roasted peppers, tomatoes, and arugula.
Nutritional Highlights (per portion):
Energy: ~690 calories
Fat: 28g
Saturated Fat: 6g
Sodium: 1230mg
Carbohydrates: 95g
Fibre: 19g
Protein: 18g
Why It’s Healthy (Dr Notes):
Combines fibre, healthy fats, and antioxidants. Supports heart, skin, and digestive health while offering a nutrient-dense, balanced meal.
Allergies:
Contains gluten (rye bread) and sesame oil.
Not Tuna Lettuce Wrap
A fresh romaine lettuce wrap filled with smashed chickpeas, tahini, hemp seeds, onions, cucumber, and a touch of seaweed for flavor.
Nutritional Highlights (per portion):
Energy: ~470 calories
Fat: 28g
Saturated Fat: 3g
Sodium: 210mg
Carbohydrates: 41g
Fibre: 13g
Protein: 22g
Why It’s Healthy (Dr Notes):
High in omega-3s, protein, and minerals. Hemp seeds and chickpeas support heart and immune health, while lettuce and cucumber provide hydration and fibre.
Allergies:
Contains sesame (tahini).
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