1000-1200kcals
White bread with raisins and walnuts
200-400kcals
400-600kcals
Brownies with dates and walnuts
Okra with tomatoes and tofu sticks
Nabe of yellow peppers, celeriac, shiitake and tofu with rice
Celeriac and mushrooms with lentils and rice
Curry of potatoes, parsnips and chickpeas
Peppers, tofu, potatoes and black rice
Fried potatoes with soy beans, peas and courgette in a mildly spicy sauce
Curry of potatoes, spinach and chickpeas
Murakami meal #4: Stir-fried potatoes with carrots and soy beans
Stir-fry of tofu, potatoes and carrots
Simple winter hotpot with root vegetables and adzuki beans
Stir-fry of carrots, potatoes and chickpeas
Potato and vegetable bake with cream cheese
Trofie, tomatoes and mozarella with a cream cheese dressing
Tofu-hummus, fried potatoes and aubergines
Tortilla with mushrooms and pine nuts
Murakami meal #3: Aubergine boats with soy beans and ginger served with red rice
Murakami meal #2: soba noodles, soy beans, tomato and carrot
Murakami meal #1: aubergines with ponzu, soy beans and brown rice
Curry of potatoes, spinach and paneer
Nabe of carrots, potatoes, shiitake and tofu
600-800kcals
Pasta with carrots and mung beans
Greek-style green beans in tomato sauce with feta and rice
Orzo with celeriac, mixed mushrooms and tofu sticks
Stir fry of carrots, courgettes and tofu sticks
Cold pasta with raw carrots and mushrooms
Yakisoba with carrots and edamame
Aubergines stuffed with stir-fried cauliflower and potato gratin
Parsnips, bananas, adzuki beans and rice
Udon with carrots and tofu skin knots in a mildly spicy sauce
Iridofu with carrots and shiitake
Tofu skin rolls and stewed hijiki seaweed with aubergines
Parsnips, peppers and black beans with rice
Risotto with parsnips and oyster mushrooms
Nabe of parsnips, celeriac and soy beans with red rice
Butternut squash, pear and black-eyed bean stir-fry with brown rice
Courgettes with feta and pine kernels, served with basmati rice
Yellow peppers, potatoes and Puy lentils
Miso-glazed aubergines with soy beans and rice
Rigatoni, chickpeas and cucumber with a miso dressing
Stir-fried carrots with tofu-hummus and maftoul
Cauliflower, potatoes and lentils
Curry of celeriac, spinach, mushrooms and paneer
Mild curry with red lentils and rice
Asparagus and paneer on a bed of rocket and courgettes
Imam bayildi with couscous and feta
Mild root vegetable curry with paneer and rice
Orzo with ricotta and mushrooms
Bananas, black-eyed beans, sweet potatoes and parsnips
Mushrooms, apples and cranberries with fried chickpeas and rice
Aubergines, apples and chickpeas, served with rice
Stuffed courgettes with gnocchi
Pasta with mozarella, tomatoes and antipasti
Aubergines, sweet potatoes, tofu and wakame with rice
Tomatoes with halloumi and pumpkin seeds, served with basmati rice
800-1000kcals
Green beans with paneer in tomato sauce
Yellow peppers and tofu sticks in Filipino-style creamy sauce
Aubergines and tofu sticks in Filipino-style creamy sauce
Japanese-style risotto of black rice, mixed mushrooms and aubergines
Linguine with cream, potatoes, asparagus and pesto
Festive bake with aubergines, mushrooms and cream
Stir-fry of mixed mushrooms with black beans, celeriac and potatoes
Scrambled tofu, hijiki, spinach and rice
Carrot and chickpea stir-fry with maftoul
