You already know beans, tofu and lentils are fine. What you don’t know is whether the plate in front of you right now is actually a meal.

That’s the gap this closes. Twelve meals with real quantities - three breakfasts, three lunches, three dinners, three snacks - each one built on a protein anchor, each one on a single page, most of them ready in under ten minutes from ordinary supermarket food. Two are batch meals that cover half the fortnight between them.

Then fourteen days laid out, built from those twelve, with one shopping list for the lot. Two dinners are left deliberately blank, because a plan that assumes you never eat out is a plan you abandon in week one.

And seven nutrient pages with actual numbers on them: how much B12 and in what form, vitamin D through the dark months, iodine - the one nearly every vegan guide leaves out - iron with the vitamin C pairing that makes it absorb, plus calcium, omega 3 and zinc. Every figure traced to the British Dietetic Association, the NHS or the Vegan Society, all named in the back.

Two files. The Meals is what you cook from. The Guide is the longer read that teaches you to judge any plate, so eventually you don’t need either.

General food information, not medical advice. If you are pregnant, have a thyroid condition, or take regular medication, talk to a doctor or dietitian first.