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Protein Packed Meal Prep

Protein Packed Meal Prep
Protein Packed Meal Prep

We’ve partnered up with BOL once again to bring you our take on their Mediterranean Roasted Veg Salad!

Our friends over at @BOLFoods are now 100% plant-based! Celebrating this day with a cheeky re-invention of their new Mediterranean Roasted Veg Salad Jar. This grab and go salad jar has been transformed into a grab and go meal plan – delicious! #VeganMainstream



For the roast vegetables

  • 1 small butternut squash (cut into 1 inch pieces)
  • 2 red red onion (cut into 1 inch pieces)
  • 2 medium courgettes (cut into 1 inch pieces)
  • 4 small carrots (cut into ½ inch pieces)
  • ½ tbsp garlic powder
  • ½ tbsp dried parsley
  • 1 tbsp salt
  • 2 tbsp olive oil
  • 12 sun dried tomatoes

For the white bean, spelt & pea salad

  • 1 can cannellini beans (drained)
  • 1 can butter beans (drained)
  • 200g garden peas (cooked)
  • 400g spelt (cooked)
  • 2 tbsp sunflower seeds
  • 2 tsp nigella seeds
  • 4 tbsp parsley (finely chopped)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • ½ tsp salt

For the salad dressing & marinade

  • 4 tbsp sundried tomato paste
  • 8 cherry tomatoes
  • 2 lemon (juice)
  • 8 tsp olive oil
  • 10 tsp balsamic vinegar
  • 200 ml water
  • 2 tsp salt
  • 1.5 tsp oregano
  • 2 large garlic clove
  • 1 tsp cayenne pepper

For the tofu steak

  • 1 block firm tofu (pressed and drained)
  • ½ salad dressing and marinade

For the hummus

  • 1 can chickpeas (drained)
  • 1 small garlic clove
  • 2 tbsp tahini
  • 4 tbsp water
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • ½ tsp salt

For the fresh salad

  • 200g spinach
  • 12 cherry tomatoes (cut into halves)


  1. 1.

    Put the butternut squash on a baking tray and put it in the oven for 10 minutes at 180’C.

  2. 2.

    Take the butternut squash out of the oven, put all the rest of the “Roast Vegetable” ingredients on the tray and mix them round with a wooden spoon, ensuring everything is well covered in flavour. Put the tray back in the oven for a further 20 minutes.

  3. 3.

    Put all the “White Bean, Spelt and Pea Salad” ingredients in a mixing bowl and fold them all together so everything is well mixed. Put the bowl to one side.

  4. 4.

    Put all the “Salad Dressing & Marinade” ingredients a food processor and whizz them together to form a liquid and pour half of the liquid into a wide, shallow bowl.

  5. 5.

    Cut the tofu steak into 4 equal slices and lay them down in the shallow bowl with the “Salad Dressing & Marinade” liquid in it. Turn the tofu steaks around in the liquid so they’re well covered.

  6. 6.

    Put a griddle pan on the stove, get it quite hot and griddle the steaks so nice griddle lines appear on either side of the steaks. If you have any marinade leftover, pour it over the steaks.

  7. 7.

    Take the steaks off the griddle pan and set to one side.

  8. 8.

    Put all the hummus ingredients into a blender and whizz them up into a nice thick creamy hummus.

  9. 9.

    Take the roast vegetables out of the oven, pour over the sun dried tomatoes and mix them together and put the tray to one side.

  10. 10.

    Transfer equal amounts of the “White Bean, Spelt and Pea Salad” into 4 lunch boxes.

  11. 11.

    Add equal amounts of the “Roast Vegetables” to the lunch boxes.

  12. 12.

    Add equal amounts of the “Hummus” to the lunch boxes.

  13. 13.

    Place one “Tofu Steak” to each lunch box.

  14. 14.

    Add equal amounts of the “Fresh Salad” to the lunch box*

  15. 15.

    Drizzle the remaining “Salad Dressing & Marinade” over the salad*

  16. 16.

    Lock up your boxes, pop them in the fridge and don’t forget to take them to work!

  17. 17.

    *If you prefer, you can add these ingredients to the boxes on the day you need them.