Weekly Roasted Vegetables

The biggest barrier to eating enough vegetables on a cutting diet is preparation time. Roasting a large tray of mixed veg once per week eliminates this entirely. Add a scoop to every meal without thinking, and your micronutrient intake stays high even on a caloric deficit.

Ingredients

• 2 courgettes, sliced into rounds
• 2 red peppers, diced
• 1 large red onion, cut into wedges
• 300g cherry tomatoes
• 1 aubergine, diced
• 1 head of broccoli, cut into florets
• 2 tbsp olive oil
• 1 tsp garlic granules
• 1 tsp dried mixed herbs
• Salt and black pepper

Method

1. Preheat oven to 200°C.
2. Chop all vegetables into similar-sized pieces (roughly 2–3cm).
3. Divide between two large baking trays. Drizzle with olive oil, season generously with garlic granules, herbs, salt, and pepper.
4. Toss to coat evenly and spread into a single layer — don't overcrowd.
5. Roast for 30–35 minutes, turning halfway, until tender and charred at the edges.
6. Cool completely before storing in airtight containers.
7. Refrigerate for up to 5 days.

Nutrition Notes

These vegetables are calorie-sparse but micronutrient-dense. Across a week, eating these alongside protein sources contributes significant amounts of vitamin C, folate, potassium, and dietary fibre — all of which support recovery and satiety during a deficit.