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C O M
MEAL PLAN
MID-MORNING AFTERNOON
DAY BREAKFAST LUNCH DINNER
SNACK SNACK
Smashed TLT Tofu,
Vegan Protein
1 Avocado on Lettuce, Tomato Protein Shake Shepherd’s Pie
Bar
Sourdough sandwich
Oatmeal with Vegan Protein TLT or Leftover Hummus with Mexican Vegan
2
blueberries Bar Shepherd’s Pie Rice crackers Chili
Rye crackers Mexican Chili
3 Overnight Oats with white bean from previous Protein Shake Tofu Fried Rice
hummus night
Baked tofu with
Smashed Sliced apples Tofu Fried Rice
Cut up veggies mixed veggies
4 Avocado on with almond from previous
with hummus and quinoa or
Sourdough butter night
rice
Vegan Burger
Oatmeal Tofu scramble
Vegan protein with all your
5 with sliced skillet potatoes Protein Shake
bar favorite
strawberries burrito
toppings
Veggie bowl
Huevos Sweet Potato Vegan Fishless Chips, salsa
6 with rice or
Rancheros Muffins tacos guacamole
quinoa
Smashed
Vegan sausage Sweet potato Chick’n stir fry
chickpea
7 scrambled tofu muffins from Chai smoothie with rice or
avocado
“eggs” day before quinoa
sandwich
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BREAKFAST RECIPES
Smashed Avocado on Sourdough Toast
Serves 1
Ingredients: Directions:
• ½ avocado Smash the avocado in a bowl and toast sourdough bread.
• 2 slices sourdough toast Spread smashed avocado and serve or top with additional
optional toppings.
Optional Toppings:
• Sliced tomatoes
• Salt/Pepper
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Oatmeal
Serves 1
Ingredients: Directions:
• 420ml plant milk Cook oats in plant milk, medium heat until the liquid is
• 60g rolled oats mostly absorbed. Remove from heat, stir in protein powder
• 1 scoop vanilla plant protein (add some water if needed) and top with cinnamon and a
powder handful of blueberries.
• Handful blueberries
• Cinnamon
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Overnight Oats
Serves 1
Ingredients: Directions:
• 50g oats The night before, put oats, chia, and pumpkin seeds into
• 1 tbsp chia seeds a bowl, pour over the milk and whisk well. Add the maple
• ½ tbsp pumpkin seeds syrup, vanilla and lemon juice. Mix well and place in the
• 175 ml plant milk fridge overnight. To serve, top with blueberries and a
• ½ tbsp maple syrup (omit if sprinkle of cinnamon.
cutting calories)
• Squeeze of lemon juice
• Dash of vanilla extract
• Handful blueberries
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Huevos Rancheros
Serves 2
Ingredients: Directions:
Tofu Rancheros: Make the scrambled “eggs” and set aside.
• 1 batch easy vegan scrambled In a small saucepan, heat the salsa on medium heat, simmer
eggs for 15 minutes until the salsa has reduced and thickened.
• 1 tbsp oil
• 4 small corn tortillas Heat black beans over medium-low heat in a small pan until
• 8 ounces salsa rancheros, or they are warmed all the way through.
salsa of choice
• 1/2 15-ounce can refried black While salsa is simmering and black beans are warming, heat
bea the oil in a large skillet. Add corn tortillas and pan fry on each
side for about 2 minutes until golden brown and crispy.
Toppings:
To assemble place 2 tortillas on each plate. Top with refried
• 1/2 cup pico de gallo, beans, scrambled “eggs”, salsa, and pico de gallo. Add
homemade or storebought remaining toppings of choice and serve immediately.
• 1/2 small avocado
• 1/2 fresh lime *Huevos Rancheros recipe taken by Sara McMinn
• a few sprigs of cilantro (www.mydarlingvegan.com)
• hot sauce
Scrambled Tofu “Eggs”:
• 280g extra firm tofu
• 6 spring onions finely sliced
• 2 chillies sliced with seeds
intact
• 1 garlic clove chopped
• 30g cilantro stalks and leaves
finely chopped
• 1 tbsp oil (or garlic oil)
• 2 tbsp light soy sauce of liquid
aminos
• 2 tbsp nutritional yeast
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Tofu “Egg” Scramble with Vegan Sausage
Serves 2
Ingredients: Directions:
• Vegan Sausage (store bought) Cook sausages as per package instructions.
U.S Gardein/Lightlife
• 1 tbsp oil Heat oil in a pan, add garlic and onion, saute until
• ½ onion chopped translucent, add potatoes and cook until almost tender (they
• 1 garlic clove chopped will finish off with the rest). Pull tofu from the package and
• 2 potatoes chopped crumble into the pan. Add salt, pepper, and nutritional yeast.
• 280g extra firm tofu
• 2 tbsp nutritional yeast Add in mushrooms and black beans and saute for about 2
• 1 cup mushrooms minutes or until the potatoes are tender. Once tender, adjust
• ½ cup black beans seasonings here. Add spinach until wilted and then add
• 30g cilantro stalks and leaves chopped cilantro.
finely chopped
• Spinach (desired amount) Serve with vegan sausage and sourdough toast.
• Sourdough bread
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LUNCH RECIPES
TLT Tofu, Lettuce, Tomato Sandwich
Serves 1
Ingredients: Directions:
• Bread of Choice (sourdough is Spread the mayo/mustard on the bread, and layer cooked
a great option) tofu or bacon, lettuce and tomato between slices of bread.
• Vegan Mayo (can also sub
avocado)
• Mustard
• Smoked tofu (store bought or
marinade and bake your own)
Can also buy a vegan bacon
• Lettuce
• Tomatoes
7 D AY V E G A N M E A L P L A N S 8
Mexican Chili Burrito
Serves 1
Ingredients: Directions:
• Mexican Chili (previous night’s Cook rice according to package instructions.
dinner, find the recipe in the
dinner section) Warm tortilla on the stove, add in warmed mexican chili from
• Rice previous night and rice. Then top with avocado, sour cream
• Large tortilla (unless you’re and cheese.
eating it as a bowl)
• ½ avocado Roll up and serve.
• Vegan sour cream
• Vegan cheese
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Tofu Scramble Skillet Potatoes Burrito
Serves 2
Ingredients: Directions:
• 1 tbsp oil Heat oil in a pan, add garlic and onion, saute until
• ½ onion chopped translucent, add potatoes and cook until almost tender (they
• 1 garlic clove chopped will finish off with the rest).
• 2 potatoes chopped
• 280g extra firm tofu Pull tofu from the package and crumble into the pan. Add
• 2 tbsp nutritional yeast salt, pepper, and nutritional yeast. Add in mushrooms and
• 1 cup mushrooms black beans and saute for about 2 minutes or until the
• ½ cup black beans potatoes are tender. Once tender, adjust seasonings here.
• 30g cilantro stalks and leaves
finely chopped Add spinach until wilted, then add chopped cilantro. Warm
• Spinach (desired amount) tortilla, add tofu/potato/veggie scramble, top with avocado
• Tortilla and salsa.
• Avocado
• Salsa Roll up and serve.
7 D AY V E G A N M E A L P L A N S 10
Vegan “Fishless” Tacos
Serves 2
Ingredients: Directions:
• Package of Fishless fillets Cook fillets per package instructions. Prep cilantro,
(Gardein in the U.S) guacamole, salsa, and jalapenos. When the fillets are done,
• Cilantro slice them into long strips. Warm up the corn tortillas.
• Guacamole (store bought or
freshly made) Put the “fishless” strips in the tortilla and top with the
• Salsa guacamole, salsa, sliced jalapeno, cilantro. Finish off with a
• Jalapeno (optional) squeeze of lime.
• Squeeze of lime juice
• Corn Tortillas
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Smashed Chickpea Avocado Sandwich
Serves 1
Ingredients: Directions:
• Bread of Choice - Sourdough is Add all of the ingredients except the sandwich bread,
a good lettuce, and tomatoes in a bowl.
• 1 medium sized avocado
• 1 15oz can chickpeas Using a potato masher or fork, mash them all together until
• 2 tbsp chopped parsley combined. Taste and adjust seasonings to taste here.
• Salt and pepper to taste
• Juice of 2 limes Scoop some into a sandwich with your favorite toppings.
• 1 tsp garlic powder
*Smashed Chickpea Avocado Sandwich from: Jessica in the
Optional: Kitchen (www.jessicainthekitchen.com)
• Red pepper flakes
• Tomatoes
• Lettuce
• Sprouts
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DINNER RECIPES
Shepherds Pie
Serves 6
Ingredients: Directions:
• 200g soya or sunflower mince Quarter the potatoes and place in a large saucepan, cover
(or equivalent) with cold water, add 2 teaspoons of salt and bring to a boil.
• 1 medium brown onion, diced Then cook on a rolling boil for about 20-25 minutes or until
• 2 cloves garlic, crushed fork tender. Drain well and allow to dry in the pot with the lid
• 1 large carrot, grated off for about 5 minutes. Add the butter and milk, whisk us-
• 2 celery stalks, grated ing an electric handheld whisk until fluffy and lump free. Set
• 2 tbsp soy sauce or liquid aside.
aminos
While the potatoes are cooking, heat the oil over a medium
• 1 tbsp balsamic vinegar
heat in a large skillet and add the onion. Cook for a few min-
• 2 tbsp tomato paste
utes then add the garlic, carrot, and celery. Stir well and con-
• 150 ml red wine
tinue to cook until soft and translucent. Pour the boiling water
• 1 tsp dried mixed herbs over the stock cube and stir until dissolved. Add the tomato
• 1 salt free vegetable stock puree and red wine to the stock. Stir until well combined.
cube
• 400ml boiling water Add the plant mince to the pan with the soy sauce, balsamic,
• 80g frozen peas mixed herbs, and stir well. Sprinkle over the salt and add the
• 2 tbsp light olive oil pepper. Add the flour, stir again and pour over the tomato
• 2 tsp salt and stock. Stir well, cover and cook on a simmer for a min-
• Grind of black pepper imum of 30 minutes, but preferably for no less than 60 min-
• 2kg Maris Piper potatoes (or utes. Stir in the frozen peas around 5 minutes prior to the end
fluffy whitee potatoes, peeled) of cooking.
• 200ml oat milk or oat cream
• 50g vegan butter Heat the oven to 180C or 350F Pour the mince mixture into a
• Salt and pepper to taste deep serving dish, and top with dollops of mashed potatoes.
• 50g vegan cheese, grated Spread the mixture with a fork and pull the fork along the top
of the potato to create an uneven surface. Sprinkle with grat-
ed vegan cheese and bake in the oven for around 45 minutes
or until the top is brown and bubbling. Allow to rest for 10
minutes before serving.
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Mexican Vegan Chili
Serves 4
Ingredients: Directions:
• 2 medium-sized sweet Preheat the oven to 200˚C/400˚F/gas 6
potatoes, approximately 500g
• 1 level tsp cayenne pepper, Peel the sweet potatoes and cut into bite-sized chunks.
plus extra for sprinkling Sprinkle with a pinch each of cayenne, cumin, cinnamon,
• 1 heaped tsp ground cumin, salt and pepper. Drizzle with olive oil and toss to coat, then
plus extra for sprinkling spread out on a baking tray and set aside.
• 1 level tsp ground cinnamon,
plus extra for sprinkling Place in the hot oven for 40 minutes, or until soft and golden.
• 1 heaped tsp smoked paprika, Peel and roughly chop the onion.
plus extra for sprinkling
• sea salt Halve, deseed and roughly chop the peppers. Peel and finely
• freshly ground black pepper chop the garlic. Pick the coriander leaves and put aside,
• coconut oil then finely chop the stalks. Deseed and finely chop the
• 1 onion chillies.
• 1 red pepper
• 1 yellow pepper Meanwhile, put a large pan over a medium-high heat and
• 2 cloves garlic add the coconut oil. Add the onion, peppers and garlic
• a bunch of fresh coriander and cook for 5 minutes. Add the coriander stalks, chilli
(cilantro) and spices and cook for another 5 to 10 minutes, or until
• 1 fresh red chilli softened, stirring every couple of minutes. Drain the beans,
• 1 fresh green chilli then tip them into the pan with the tinned tomatoes.
• 2 x 400 g tinned beans, such
as kidney Stir well and bring to the boil, then reduce to medium-low
• 2 x 400 g tinned chopped heat and leave to tick away for 25 to 30 minutes, or until
tomatoes thickened and reduced. Keep an eye on it, and add a splash
of water if it gets a bit thick.
From www.jamieoliver.com
7 D AY V E G A N M E A L P L A N S 14
Tofu Fried Rice
Serves 2
Ingredients: Directions:
• 1 tbsp refined coconut oil Heat a non-stick casserole or frying pan over a very high
• 1 280g block extra firm tofu heat, and add the coconut oil. Snip a corner off the tofu
• 2 tbsp tamari or light soy sauce packet and squeeze it firmly between both hands to drain off
• 2 tbsp nutritional yeast all the liquid. Open the packet, and crumble the tofu into the
• 200g spinach pan, by squeezing it between your hands. Sprinkle tamari or
• 250g basmati rice (cooked and soy sauce (add more to taste if desired) and cook the tofu,
cooled optional stirring frequently for about 5 minutes.
Optional: Add the rice and cook for another 3 minutes until warmed
through. Add the nutritional yeast, and cook for another
• Chili seeds minute before adding the spinach. Stir until wilted. Serve
immediately with a sprinkle of chili seeds if you like it spicy.
This also keeps very well in the fridge for lunch or dinner
later.
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Baked Tofu with Mixed Veggies and Quinoa or Rice
Serves 2
Ingredients: Directions:
• 1 package tofu (liquid pressed Cook quinoa or rice per package and set aside to stay warm.
out, using paper towels or tofu Boil water to steam vegetables. Cube tofu, sprinkle with salt,
press) pepper, chili powder, and nutritional yeast (desired amount).
• Salt
• Pepper Bake in 350°F / 180°C oven for 30 minutes, pull out stir and
• Chili powder continue to cook in 10 minute increments until it’s crispy on
• Nutritional yeast the outside, soft on the inside (taste test along the way).
• Quinoa or Rice
• 1 red bell pepper (chopped) While tofu is cooking steam vegetables.
• 1 yellow bell pepper (chopped)
• 2 carrots (chopped) Serve tofu and vegetables over your rice and quinoa.
• 2 cups frozen broccoli
7 D AY V E G A N M E A L P L A N S 16
Vegan Burger with Green Side Salad
Serves 1
Ingredients: Directions:
• Vegan burger (store bought) Cook vegan burger according to package instructions
Gardein or Dr. Praeger in U.S (great on the grill), assemble your burger, and your favorite
• Vegan hamburger bun toppings, and dressings.
• Lettuce
• Tomato Serve with side salad.
• Avocado
• Vegan Mayo
• Mustard
• Mixed Greens
• Vegan salad dressing
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Sauteed Veggies with Rice or Quinoa served over Mixed
Greens
Serves 1
Ingredients: Directions:
• 1 zucchini Make rice or quinoa according to package directions.
• 1 red bell pepper
• 1 yellow bell pepper Saute zucchini, bell peppers, and shiitake mushrooms in
• 1 package shiitake mushrooms medium hot pan for about 5 minutes until it reaches desired
• Rice or Quinoa tenderness. Layer into your bowl, mixed greens, rice or
• Mixed greens quinoa, veggies, then top with salsa, guacamole, and vegan
• Salsa sour cream.
• Guacamole
• Vegan sour cream
7 D AY V E G A N M E A L P L A N S 18
Chick’n Stir Fry over rice or quinoa
Serves 1
Ingredients: Directions:
• Vegan Chick’n (often found in Cook rice or quinoa and Vegan Chick’n according to
the frozen section) package instructions.
• 1 tbsp oil
• 2 cloves garlic Heat 1 tbsp oil in a wok or large pan medium low heat.
• 1 inch slice fresh ginger grated Add in garlic and ginger heat until fragrant approximately
(can use powder as well) 1 minute. Turn heat to medium, add in carrots, broccoli,
• 2 cups frozen Broccoli and sugar snap peas. Cook for about 5 minutes or until
• 2 Carrots vegetables are tender.
• 1 cup Sugar Snap Peas
• Vegan Teriyaki Sauce (if you Mix together teriyaki sauce ingredients or use ¼-½ cup store
want to make your own, I’ll bought sauce. Add into your pan let simmer for 1 minute,
include a simple recipe) remove from heat and serve over rice or quinoa.
• Optional Teriyaki Sauce
• ¼ cup soy sauce, or liquid
aminos
• 1 tsp sesame oil
• 1 tbsp brown sugar
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SNACKS
For protein bars, Vega Sport is a great option in the U.S. and The Protein Works in the U.K.
Pecan Protein Shake
Serves 1
Ingredients: Directions:
• 1 cup plant milk Throw all the ingredients into the blender, blend and Serve!
• 2 scoops vanilla plant protein
powder
• ½ banana
• Handful of blueberries
• 10 pecan nuts
7 D AY V E G A N M E A L P L A N S 20
Hummus with Rice Crackers (Store Bought) or Crudites
Serves 1
Rye Crackers topped with white bean hummus
Serves 1
Ingredients: Directions:
• ½ can chickpeas In a food processor, add all the ingredients with some
• ½ can cannellini beans seasoning and blitz until smooth, adding a splash of water if
• 1 clove garlic, roughly chopped it’s too thick.
• 1 tbsp tahini
• Juice of ½ lemon Serve in a bowl with a pinch of paprika and your rye
• 2 tbsp extra virgin olive oil crackers.
• ½ tsp paprika with extra to
serve
• Store bought rye crackers
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Strawberry Protein Shake
Serves 1
Ingredients: Directions:
• 1 cup plant milk Throw all the ingredients into the blender, blend and serve!
• 2 scoops vanilla plant protein
powder
• Handful of strawberries
• Handful of nuts (your choice)
7 D AY V E G A N M E A L P L A N S 22
Sliced Apples with Almond Butter
Yields 24 Slices
Ingredients: Directions:
• 2 apples Peel and slice apples. Spread with almond butter.
• Almond butter (desired amount)
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Veggies with Hummus
Serves 1
Ingredients: Directions:
• 1 carrot Prepare your veggies, unless you’re buying pre cut veggies,
• ½ cup broccoli dip in hummus.
• ½ cup cauliflower
• ½ red bell pepper
• ½ yellow bell pepper
• Hummus (white bean hummus
previously made)
7 D AY V E G A N M E A L P L A N S 24
Apple Pie Protein Shake
Serves 1
Ingredients: Directions:
• 1 cup plant milk Add ingredients to blender, blend and serve.
• 2 scoops vanilla protein powder
• 1 apple cored and sliced
• ½ frozen banana
• Apple pie spices
• 2 dates (optional)
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Chips, Salsa, Guacamole
Serves 1
Ingredients: Directions:
• Chips (your choice) Simply enjoy!
• Salsa (check label to ensure
vegan)
• Guacamole (check label to
ensure vegan)
7 D AY V E G A N M E A L P L A N S 26
Sweet Potato Muffins
Makes 12 Muffins
Ingredients: Directions:
• 1 small organic sweet potato, Preheat oven to 400F, use a skewer to make a dozen or
roasted (should be about 1 cup, more holes in your sweet potato skin, then cook it on a
packed) baking tray for an hour or until soft. Allow potato to cool,
• 3 tbsp ground flaxseed in ½ then cut it in half and scoop out the insides into a large bowl.
cup water (let the flaxseed sit
in water for 10 minutes, this will Add the flaxseed, coconut milk, olive oil, and maple syrup.
be your egg) Combine until smooth. In a separate bowl, mix all of the dry
• ¾ cup organic coconut milk ingredients, then add these to the potato mixture and stir
• 2 tbsp organic olive oil until properly combined.
• ½ cup pure maple syrup
• 1 cup brown rice flour Oil your muffin tray thoroughly with coconut oil, then pour
• ¼ cup organic coconut flour the batter evenly into the muffin tray so that each one is
• 1 tbsp baking powder approximately ⅔ full. Cook for 30-35 minutes.
• ½ tsp himalayan salt
• 1 tbsp ground cinnamon *Recipe from (www.healthy-holistic-living.com)
• 1 tsp ground ginger
• 1 tsp ground turmeric
• ⅛ tsp ground cloves
• ⅛ tsp ground nutmeg
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Chai Smoothie
Serves 1
Ingredients: Directions:
• 1 cup plant milk Combine in a blender, blend till smooth!
• 1 banana
• 2 dates (You can also add a splash of coffee for an iced delight)!
• 2 scoops vanilla plant protein
powder
• 1 tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp cardamom
• ¼ tsp all spice
• ⅛ tsp cloves
• Ice
7 D AY V E G A N M E A L P L A N S 28
SHOP PI N G LI ST
Fruits □ 1 package shiitake □ Mustard □ Vegan sausage
mushrooms
□ 5 avocados □ 1 cup sugar snap peas □ Fresh parsley □ Fishless fillets
□ 1 pk fresh blueberries □ ½ cup cauliflower □ Garlic powder □ Vegan burgers
□ 1 pk fresh strawberries Cereals/Grains □ Red pepper flakes □ Vegan Chick’n
□ 3 fresh limes □ 170g rolled oats □ 1 tbsp balsamic Oils/Fat
□ 2 bananas □ Rice or Quinoa (or both to □ 2 tbsp tomato paste □ 7 tbsp Oil
mix up the meals)
□ 3 apples □ 250g basmati rice □ 150 ml red wine □ 4 tbsp Light olive oil
□ 4 dates Canned Goods □ 1 tsp dried herbs □ Coconut Oil
□ 2 tomatoes □ ½ 15 oz refried beans □ Cayenne □ Almond Butter
□ Lemon Juice (3 lemons) □ 1 cup black beans □ Cumin Sweeteners
Vegetables □ 2 x 15oz canned chickpeas □ Smoked paprika □ ½ c maple syrup
□ 6 spring onions □ 2 x 400g kidney beans □ Chili powder □ 1 tbsp brown sugar
□ 2 chillies □ 2x 400g can tomatoes □ Fresh ginger Baked Goods
□ 10 cloves garlic □ 1 cannellini beans □ Sesame oil □ 1 package sourdough bread
slices
□ 2 onions □ ¾ cup coconut milk □ 1 tbsp tahini □ 8 small corn tortillas
□ 4 potatoes Protein Powder □ Paprika □ Large burrito tortillas
□ 2 cups mushrooms □ 1 container Vanilla Plant Apple pie spices □ Vegan hamburger bun
Protein Powder
□ Large package spinach □ Seeds/Nuts □ Ground ginger Additional
□ Lettuce □ 1 tbsp chia seeds □ Ground turmeric □ Rice crackers
□ Jalapeno (optional) □ ½ tbsp pumpkin seeds □ Ground cloves □ Rye crackers
□ 1 medium brown onion □ 10 pecan nuts □ Ground nutmeg □ Chips
□ 6 carrots □ Handful of nuts (your □ Cardamom □ ½ cup pico de gallo
choice)
□ 2 celery sticks □ 3 tbsp flax seeds □ Allspice □ Salsa
□ 80g frozen peas Spices/Condiments/Herbs Non-Dairy □ Guacamole
□ 3 medium sweet potatoes □ Himalayan salt □ 2 Quarts plant milk □ 1 salt free veggie stock
cube
□ 2kg maris piper potatoes □ Pepper □ Vegan sour cream □ Vegan salad dressing
□ 3 ½ red bell peppers □ Cinnamon □ Vegan shredded cheese □ Vegan teriyaki sauce
(optional)
□ 3 ½ yellow bell peppers □ Vanilla □ 200ml oat milk or oat cream □ 1 pack vegan protein bars
(U.S vega sport are good)
(U.K The Protein Works)
□ 1 fresh red chili □ Fresh Cilantro Soy Products □ 1 package hummus
□ 1 fresh green chili □ Hot sauce (optional) □ 5 packs Tofu (1400g) □ 1 cup brown rice flour
□ 4 ½ c frozen broccoli □ Soy sauce or Liquid Aminos □ 1 pk smoked tofu (or vegan □ ¼ cup organic coconut flour
bacon)
Mixed greens □ 8 tbsp nutritional yeast □ 200g soya or sunflower □ 1 tbsp baking powder
mince
□ 1 zucchini □ Vegan Mayo Plant Meat
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7 D AY V E G A N M E A L P L A N S 30
