Meal-prep is fucking easy guys. I know you're probably thinking, "but I don't want to eat the same thing each day", well tough shit, that's what you've got to do if you're an aspiring clean-eating, fitness fanatic with an eye for a summer beach body. It's just something you've got to do to prevent yourself from eaten an entire pack of cheese puffs at your desk at work because you didn't prepare a lunch only to have the immediate crippling food regret directly after. It's time to get clean guys. Oh and those delicious glass meal-prep bowls? Pick them up here, they're bloody excellent.

TIME: 1 hour MAKES: 4-5 meals


For the roasted veg:

400g of courgette, sliced

300g of tender stem broccoli

300g of closed cup mushrooms, sliced

200g of cherry tomatoes 2 red chilli's, sliced

1 tsp of garlic salt

1 tsp of sumac

1 tsp of ground cumin

For the rice:

300g red rice

1.5 litres of water

2 tsp of harissa spices

1 tsp of onion salt

For the rest:

2 avocados

400g of chickpeas (canned in water)

300g of fresh hummus

red chilli for garnish


1. Set the oven to 180°C

2. In a baking tray, add the prepared vegetables to be roasted, drizzle with olive oil then sprinkle with the garlic salt, sumac and cumin and roast in the oven for 25 minutes.

3. While the vegetables roast, bring 1.5 litres of water to a boil, add the salt and harissa spices followed by the rice and mix well. R

4. Reduce to a medium heat and place a lid on the saucepan and cook for 30 minutes or until relatively soft to the bite, it should still be slightly chewy.

5. Once the veg has roasted and the rice is cooked, begin building your meals. Finish off with slices of avocado, fresh chickpeas, hummus and red chilli.

6. Enjoy throughout the week!

#mealprep #vegan #veganmealpreprecipe #veganmealprep #mealpreprecipes #cleaneating #sumac #harissa #redrice #avocado #roastedvegetables

It's 2020 guys, so new decade, new me, sorta.. As an attempt to spend the year staying fit and healthy, I've signed myself up to three half marathons and potentially my first FULL marathon (save me Jesus)... I usually nail a breakfast smoothie before any sort of training run so have thrown together one of my favourite combos of them all that I mock up before I usually bosh out a 15km during the cold London winter for y'all to see. So fill your boots, jimmy yourself up this naughty smoothie before a big cardio workout and you'll thank me later!

TIME: 5 mins SERVES: 1


50g spinach

1 small banana

1/2 an apple

150ml of apple juice

15g of rolled oats

1 teaspoon of peanut butter

1 thumbsize piece of fresh ginger

1/2 a lemon, squeezed

1 teaspoon of goji berries


1. Add all ingredients into a Vonshef smoothie maker

2. Blend!

3. Serve and enjoy

#smoothie #vonshef #recipe #smoothierecipe #pregym #pregymbreakfastsmoothie #breakfastsmoothie

It's breakfast time and today I'm having vegan hash-browns because I'm spending this month being a right LAD and doing veganuary again. well at least until the 17th because I am going snowboarding in the French alps and like fuck am I missing out on a cheese fondue in the mountains. Saying that, one of my new years resolutions is to go vegan during the week as a conscious effort to and then ultimately go turbo carnivore on the weekend, maybe... Hit me with your new years resolutions, I want to hear all. Vegan sweet potato breakfast hash-browns with lemon avocado spring greens coming right up!

TIME: 45 mins SERVES: 2


For the hash brown:

Vegetable oil to shallow fry

1 medium sweet potato, grated

1/2 a medium onion, grated

50g of sweetcorn

20g of vegan butter, melted

1 teaspoon of sea salt

1/2 teaspoon of garlic salt

2 garlic cloves, finely chopped

1 teaspoon of coriander, chopped

2 teaspoons of plain flour

1/2 teaspoon of smoked paprika

1/2 teaspoon of cayenne pepper

1/2 teaspoon of ground cumin

For the spring greens:

1/2 an avocado

50ml of unsweetened oat milk

3 teaspoons of lemon juice

1 handful of fresh coriander

1/4 teaspoon of garlic salt

100g of chopped spring greens

10ml of olive oil


1. Using a cheese grater, grate the sweet potato and onion and mix together in a bowl.

2. Put the grated potato and onion into a tea towel and tightly squeeze all of the moisture from the mix. Once you have done this, add it back to a mixing bowl.

3. Add the rest of the ingredients and mix together well.

4. Once combined, form the mixture into patties ready to fry.

5. Add vegetable oil to a frying pan and bring up to a medium heat and add the patties. Cook on both sides for about 4-5 minutes or until golden brown.

5. While the hash-browns are cooking, in a blender, add the avocado, oat milk, lemon juice, coriander and garlic salt and blend until smooth.

6. In a saucepan add the spring greens and olive oil and wilt on a low heat with the lid on the saucepan for about 6 minutes.

7. Once the spring greens have cooked, add the avocado dressing and mix well.

8. Take the hash-browns off the heat and serve hot with a helping of the lemon avocado spring greens. Garnish with fresh chilli and coriander.

#vegan #veganrecipes #veganrecipe #springgreens #sweetpotatohashbrowns #sweetpotato #hashbrowns #garlic

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