WEEK T H R E E

MEAL PLAN

7 Day Meal Plan to help kick-start your journey!

 DAY ONE
Breakfast
HIGH PROTEIN STRAWBERRY
OATMEAL
Recipe by Catherine Perez

Lunch
SAUSAGE ROLLS
Recipe by Vegan By Eden

Dinner
LENTIL LASAGNE SOUP
Recipe by VegKit.com

WEEK THREE MEAL PLAN

 BREAKFAST

H I GH P ROTE I N
S TRAWB E RRY O AT MEAL
ING RED IEN TS

½ cup rolled oats 2 tbsp unsweetened

1 tbsp chia seeds almond yoghurt
1 tbsp hemp hearts 1¼ cup unsweetened
¼ cup strawberries soy milk
¼ tsp cinnamon 2 tsp maple syrup

DIR ECT ION S

1. Add oats, chia seeds, hemp hearts, cinnamon &

strawberries to saucepan & stir to combine.
2. Pour in milk. Bring to simmer & cook to thicken for
5-8mins. Remove from heat.
3. Stir in maple syrup & yoghurt.

LUNCH

S AUS AG E ROLL S
ING RED IEN TS

2 or 3 sheets of frozen 1/2 cup breadcrumbs

puff pastry, thawed
300g block silken tofu
1/2 cup pecans
2 cloves garlic
1 onion
1 cup rolled oats
1 cube beef style stock
2 tbsp soy sauce
1/2 tsp salt
1/2 tsp pepper
sesame seeds to
sprinkle on top

DIR ECT ION S

1. Combine & mix all ingredients for the filling in a

blender. Preheat oven to 190C.
2. Cut pastry sheet into 2 long pieces. Spoon filling
down centre. Brush sides with water & fold over
to seal. Cut each roll in half & sprinkle with
sesame seeds.
3. Place on tray & bake for 15mins or until
golden brown. Let them cool & enjoy!

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

L E NTIL LAS AG NE S OUP

ING RED IEN TS

1 tbsp olive oil 1 tbsp thyme

1 brown onion 4-6 cups veg stock
3 cloves garlic crushed 5 lasagne sheets
3/4 cup red lentils ½ cup parsley
1 capsicum or 2 ½ cup vegan cheese
carrots into cubes ½ cup plant-based milk
1½ cups passata 1 tbsp flour of choice
1 tbsp oregano

DIR ECT ION S

1. Add oil & onion to a large pot. On high sauté for

2mins or until softened. Add garlic and cook for a
further 1min.
2. Add lentils, vegetables, passata & herbs and stir.
3. Add 4 cups of veg stock & reduce the heat to
med-low. Simmer soup while stirring
occasionally for 20mins or until everything is
almost cooked. Add more stock if needed.
4. Break up lasagna sheets & add them to the soup.
5. Cook for another 10mins until ingredients are
tender.
6. To make the cheesy topping, add vegan cheese,
milk and flour to small pot & mix until melted.
Add more milk or water for a thinner sauce.
7. Serve soup with sauce & parsley on top.

WEEK THREE MEAL PLAN

 DAY TWO
Breakfast
HERBY MUSHROOMS ON TOAST
Recipe by Bosh!

Lunch
LENTIL LASAGNE SOUP
Recipe by VegKit.com

Dinner
MISO SESAME ROASTED
AUBERGINES
Recipe by Nourishing Foods

WEEK THREE MEAL PLAN

 BREAKFAST

H ERBY MU SH ROOMS
ON T O AST
ING RED IEN TS

200g mushrooms 10g parsley leaves

1 tbsp olive oil 10 chives
3 thyme sprigs 1 slice sourdough bread
1 clove garlic Salt & pepper to taste
50g baby spinach

DIR ECT ION S

1. Chop all ingredients. Peel & grate garlic.

2. Warm olive oil in pan on a medium heat, and sauté
mushrooms with a pinch of salt for 7-8 mins.
3. Add garlic & thyme, stir for 2mins.
4. Remove pan from heat & add spinach. Toast your
bread whilst the spinach is wilting.
5. Top toast with the mushrooms & season to taste.

LUNCH

LENT IL LAS AGNE SO UP

Leftovers from day one's dinner.
Tip: sprinkle with a tbsp of hemp seeds for
your daily Omega's

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

MI SO SE S AME ROAS TED

AU BERGINE S
ING RED IEN TS

1 aubergine 1 tsp maple syrup

2 tsp miso paste 1 tsp sesame oil
2 tsp soy sauce ½ tsp garlic
1 tbsp water

DIR ECT ION S

1. Cut the aubergine lengthwise & make small squares.

2. To make the dressing add miso paste, soy sauce,
water, maple syrup, sesame oil & garlic together.
3. Spread the miso dressing on top of the aubergine.
4. Bake in aluminium foil for 30mins on 200 degrees,
or until the flesh is soft.
5. Serve with your favourite sides including brown
rice, edamame, shiitake mushrooms, avocado,
cilantro & lime.

WEEK THREE MEAL PLAN

 DAY THREE
Breakfast
CRANBERRY SMOOTHIE BOWL
Recipe by Mrs Kitchen Fairy

Lunch
MISO SESAME ROASTED
AUBERGINES
Recipe by Nourishing Foods

Dinner
BBQ BUTTER BEAN TACOS
Recipe by VegKit.com

WEEK THREE MEAL PLAN

 BREAKFAST

C RANBE RRY S MOOT HIE

B OWL
ING RED IEN TS

2 cups of frozen ripe ¼ cup of milk of your

banana (sliced before) choice
½ cup fresh cranberries 3 tbsp maple syrup

DIR ECT ION S

1. Blend all the ingredients together and decorate

with your favourite toppings, like fresh fruit,
nuts & seeds. Tip: Add 1 tbsp of chia or ground
flaxseed for your daily Omega's

LUNCH

MI SO SESAME ROAST ED
A UBERGI NES
Leftovers from day two's dinner.

PAGE 4
WEEK THREE MEAL PLAN
 EAT
DINNER NO M VE
FA
MAY IT
B BQ BUTT E R BE A N T AC OS VEGK

ING RED IEN TS

2 cans butter beans, 2 avocados

drained
2 tsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander
1 tbsp olive oil (or sub
water)
2 tbsp bbq sauce
2 limes
2 cups red cabbage
1 cup cherry tomatoes
1 cup corn
½ cup coriander
Salt & pepper
10-15 soft tacos

DIR ECT ION S

1. Place a large fry pan over high heat. Add butter

beans, all the spices & olive oil & sauté until
fragrant. Add bbq sauce & stir until combined.
Season with salt and pepper to taste. Set aside.
2. In a bowl mash avocado & juice of 1 lime into a
chunky paste. Season with salt & pepper to taste.
3. Add the cabbage & a generous pinch of salt to a
bowl. Mix until combined.
4. Warm up tacos.
5. Fill each taco with the bbq butter beans, cabbage,
tomatoes and corn. Top with the mashed avocado
& coriander. Season with salt, pepper & the extra
lime. Serve immediately.

WEEK THREE MEAL PLAN

 DAY FOUR
Breakfast
BERRY CHIA JAM ON TOAST
Recipe by Danijela Unkovich

Lunch
PANZANELLA SALAD
Recipe by Happy Skin Kitchen

Dinner
PESTO & PEA PASTA
Recipe by The Happy Pear

WEEK THREE MEAL PLAN

 BREAKFAST

B ERRY CHIA JA M ON
TO AS T
ING RED IEN TS

1 cup fresh or frozen 1 tbsp maple syrup

berries - strawberries, or honey
raspberries, blackberries, 2 tbsp chia seeds
blueberries 3 tbsp water

DIR ECT ION S

1. Add fruit, sweetener & water to a pot. Stir over a

low heat, until the mixture starts gently bubbling.
2. Take off the heat & gently mash mixture.
3. Add chia seeds & stir. Leave for a few minutes as
the jam begins to "set". Serve on toast.

LUNCH

PANZANELLA SALAD

ING RED IEN TS

200g stale bread, handful of capers, drained

ciabatta or sourdough extra virgin olive oil
600g ripe mixed salt & pepper
tomatoes a dash of vinegar
1 small red onion a bunch of fresh basil

DIR ECT ION S

1. Tear bread into 3cm pieces & place on a tray

to dry out. Place the tomatoes in a bowl.
Season with salt & pepper.
2. Rinse the capers & add to the bowl with
onion & bread. Toss the mixture together,
then stir in 2 tbsp of vinegar & olive oil.
3. Add basil leaves, stir together & serve.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

5 MI NUT E PES T O & P EA

NUTE
5 MI
P AS TA ING
COOK
O
DEM
ING RED IEN TS
For the Pesto
200g tagliatelle pasta 3 cloves garlic peeled
150g frozen peas 75ml olive oil
1 tsp olive oil 75ml water
1 red chilli 100g toasted cashews
1 bunch spring onions juice ½ lime
½ zucchini 3/4 tsp salt
3 cups packed kale

DIR ECT ION S

1. Place frozen peas in a bowl, cover in boiling

water and leave to defrost.
2. Fill a pot with boiling water, add large pinch of
salt and add pasta. Cook as per the packet
instructions.
3. Cut spring onions finely and chop the zucchini
into bitesized pieces. Chop chilli finely.
4. In a blender add all ingredients for the pesto &
blend till smooth.
5. Put a non stick pan over high heat and add 1
tbsp of oil. Once hot add the spring onions,
chilli and zucchini. Fry for 3 mins on a high heat
and stir regularly.
6. Drain pasta & keep a little pasta water aside.
7. Add the pesto and tagliatelle to the pan and stir
well - you can also add some pasta water to
thin the sauce if required.
8. Serve with chilli & sliced cherry tomatoes.

WEEK THREE MEAL PLAN

 DAY FIVE
Breakfast
HIGH PROTEIN STRAWBERRY
OATMEAL
Recipe by Catherine Perez

Lunch
PESTO & PEA PASTA
Recipe by The Happy Pear

Dinner
BLACK BEAN MEATBALLS
Recipe by Lowly Food

WEEK THREE MEAL PLAN

 BREAKFAST

H I GH P ROTE I N
S TRAWB E RRY O AT MEAL
ING RED IEN TS

½ cup rolled oats 2 tbsp unsweetened

1 tbsp chia seeds almond yoghurt
1 tbsp hemp hearts 1¼ cup unsweetened
¼ cup strawberries soy milk
¼ tsp cinnamon 2 tsp maple syrup

DIR ECT ION S

1. Add oats, chia seeds, hemp hearts, cinnamon

& strawberries to saucepan & stir to combine.
2. Pour in milk. Bring to simmer & cook to
thicken for 5-8mins. Remove from heat.
3. Stir in maple syrup & yoghurt.

LUNCH

PEA & PES TO P AS TA

Leftovers from day four's dinner.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

B L AC KB EA N ME A TBAL LS

ING RED IEN TS

400g black beans, 50g chickpea flour

drained & rinsed
2 small onions, peeled
and diced
2 cloves garlic, peeled
& finely diced
50g nutritional yeast
50g oats
(you can substitute
with plain flour)
2 tbsp tomato paste
1/2 tsp fennel seeds
10g fresh parsley
1 tbsp olive oil

DIR ECT ION S

1. Heat 1 tbsp of olive oil in a frying pan over a med

heat. Toss in the fennel seeds & fry for 1min or
until the fennel start to smell.
2. Tip the fried fennel seeds & remaining olive oil
into a small food processor. Add the rest of the
ingredients & blitz into a chunky mixture.
3. Lightly flour work surface. Scoop a small handful
of the black bean mixture into your hands & roll
into a ball. Place onto the floured surface.
Continue until you have 10 – 12 balls.
4. Heat a large frying pan over med-high heat. Add
olive oil.
5. Add meatballs into the hot oil & fry for 5mins. Flip
over and fry for another 5mins.
6. Once cooked your meatballs should have a nicely
golden brown and crispy exterior.
7. Serve meatballs immediately. They go great with a
rich tomato sauce served with fresh pasta and
some leafy greens - Delicious!

WEEK THREE MEAL PLAN

 DAY SIX
Breakfast
BERRY CHIA JAM ON TOAST
Recipe by Danijela Unkovich

Lunch
MEXICAN BEAN SALAD
Recipe by Happy Skin Kitchen

Dinner
THAI RED TOFU CURRY
Recipe by Kindness Cafe

WEEK THREE MEAL PLAN

 BREAKFAST

B ERRY CHIA JA M ON
TO AS T
ING RED IEN TS

1 cup fresh or frozen 1 tbsp maple syrup

berries - strawberries, or honey
raspberries, blackberries, 2 tbsp chia seeds
blueberries 3 tbsp water

DIR ECT ION S

1. Add fruit, sweetener & water to a pot. Stir over a

low heat, until the mixture starts gently bubbling.
2. Take off the heat & gently mash mixture.
3. Add chia seeds & stir. Leave for a few minutes as
the jam begins to "set". Serve on toast.

LUNCH

MEX ICAN BEAN S ALAD

ING RED IEN TS
1 can black beans, 1 red chilli, chopped
drained & rinsed handful of coriander
1 can black eye beans, juice of 2 limes
drained & rinsed 1 tbsp of apple cider
1 can sweet corn, vinegar
drained and rinsed 1 tbsp of extra virgin
150g cherry tomatoes, olive oil
cut in quarters sprinkle of chilli flakes
1/2 red onion, peeled salt & pepper to taste

DIR ECT ION S

1. Mix together the beans & sweet corn, then
add in tomatoes, coriander, onion, chilli, lime
juice, olive oil, vinegar, salt & pepper.
2. Serve with some sliced avocado & sprinkle of
extra chilli flakes if desired.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

TH AI RED TOFU C URRY

ING RED IEN TS

200ml coconut milk Carrots

1 tbsp of red curry Broccoli
paste Snow peas
2 kaffir lime leaves Tofu (extra firm) cubed
1 tbsp sugar Green Beans
2 tbsp soy sauce ½ cup pineapple cubed
2 tbsp thai red chilli ½ cup lychee
2 handfuls of thai basil 1 cup of red pepper

DIR ECT ION S

1. Chop your vegetables - choose from the
suggestions above or pick your favourites.
2. Heat up the coconut milk over medium-high
heat in a saucepan, then add curry paste & stir
for 3-5mins.
3. Add kaffir lime leaves (torn into small pieces) &
stir through.
4. Add sugar & soy sauce. Add more coconut milk
if needed.
5. Add chopped vegetables.
6. Add tofu, pineapple & lychees & bring to a
gentle simmer.
7. Add chilli (optional) & basil & stir through.
8. Garnish with fresh Thai basil leaves.
9. Serve with rice or roti.

WEEK THREE MEAL PLAN

 DAY SEVEN
Breakfast
SCRAMBLED TOFU
Recipe by No Meat May

Lunch
TUSCAN KALE, ORANGE &
AVOCADO SALAD
Recipe by Vegkit

Dinner
PAD KEE MAO
Recipe by Woon Heng

WEEK THREE MEAL PLAN

 NO
BREAKFAST T
MEA
S C RA MBL ED T OFU MAY
!
FAVE
ING RED IEN TS

Olive Oil ½ cup Nutritional Yeast

½ Onion 1 cup of plant-based cheese
450g Firm Tofu 1 tsp of Turmeric & Paprika
100ml Soy Milk Salt & Pepper

DIR ECT ION S

1. Heat your olive oil in a pan and sauté your onion.

2. Crumble the tofu into the pan, then add the
paprika, turmeric and salt & pepper. Stir Well.
3. Add the soy milk (or milk of your choice) and
nutritional yeast and continue to stir to combine.
You can also add some cheese at this stage too for
extra cheesey tofu scramble.
4. Serve with our saucy mushrooms (see our website)
or a big side of leafy wilted greens.

LUNCH

TUSC AN K ALE. ORANGE &

A VOCADO SAL AD
ING RED IEN TS

½ cup pumpkin seeds 1 cup finely chopped

1 bunch Tuscan kale spring onions
1 orange, peeled & cut 1 cup finely chopped
into bite-sized pieces coriander leaves
½ ripe avocado, sliced Sea salt, for sprinkling

DIR ECT ION S

1. Toast the pumpkin seeds over low heat in a non-
stick frying pan. Remove from pan and set aside.
2. Wash the kale, strip the leaves off the stems.
Roughly chop the leaves, sprinkle with salt, then
massage until the leaves turn a glossy, bright green.
3. Place the kale in a bowl, add the orange, avocado
and spring onion. Gently toss together. Sprinkle
with the coriander & toasted pumpkin seeds,
4. Serve with a dressing if desired - see
Vegkit.com for dressing recipe.
Tip: sprinkle with a tbsp of hemp seeds for
your daily Omegas

PAGE 4
WEEK THREE MEAL PLAN
 DINNER

PAD KE E MA O
ING RED IEN TS

420g fresh flat rice 1 tsp dark soy sauce

noodles 1½ tbsp stir fry sauce
1 cup of bok choy 1½ tbsp soy
1 cup thai basil leaves sauce/tamari
4-5 cloves garlic 2-3 tbsp homemade
2 thai chilies vegan ‘ fish’ sauce
4 oz firm tofu 1 tsp sugar

DIR ECT ION S

1. Mix all sauce ingredients in a bowl & whisk until

well combined. Set aside.
2. Pound or finely chop the chilli & garlic into bits to
release its flavour.
3. In a heated non-stick pan with a drizzle of oil, pan
fry tofu until golden brown. Then, push tofu to the
side of the pan.
4. Add a little more oil to the pan & sauté the garlic &
chilli until fragrant, about 30 seconds.
5. Add the vegetables of choice & continue to cook
until they are fully cooked through.
6. Next, add the noodles and slightly spread it out on
the pan.
7. Pour in the sauce and quickly toss the noodles with
a pair of tongs until all noodles are well coated.
Continue to cook for another 30 seconds or so to
allow the noodles to absorb all the flavours.
8. Taste test & season accordingly that is to add more
vegan 'fish' sauce or stir fry sauce for extra flavour
or more soy sauce or salt for saltiness.
9. Finally, add the Thai Basil & give it a quick toss and
turn off the heat. Serve warm & enjoy!

WEEK THREE MEAL PLAN

 SNACKS
1. TURKISH CARROT DIP
Recipe by No Meat May

2. SWEET POTATO HUMMUS

Recipe by Jessica Hoffman

3. STONE FRUIT SALAD

Recipe by Crowded Kitchen

4. CHOCOLATE BROWNIE BITES

Recipe by Vegan by Eden

Download the No Meat May Community

Cookbook for more snack and dessert
ideas - FREE when you sign up!

WEEK THREE MEAL PLAN

 SNACKS

TURKI SH CA RROT DI P
ING RED IEN TS

4 medium Carrots 2 Cloves Garlic,

Olive oil crushed
1 Tsp Salt 3/4 Cup unsweetened
1 Tsp Pepper Coconut Yoghurt

DIR ECT ION S

1. Grate your carrots, then sauté until soft. Set

aside to cool.
2. Once cool, stir in your salt, pepper, garlic and
coconut yoghurt and stir well.
3. See our YouTube recipe for a delicious
homemade flat bread to accompany this dip.

SNACKS

S WEET P OT AT O HUMMUS
ING RED IEN TS

1 cup sweet potato, 3/4 tsp salt

peeled & cut into cubes) 1 tsp paprika
1/2 tsp olive oil 1/2 tsp cumin
1 15 oz can chickpeas 1/4 tsp cayenne
1/2 cup tahini pepper
1 garlic clove 2 tbsp lemon juice
3 tbsp olive oil 1/2 cup cold water

DIR ECT ION S

1. Toss the sweet potato & oil together and roast
in the oven at 400 degrees F for 15-20 minutes.
2. Drain & rinse the chickpeas (remove skins for a
smoother hummus).
3. Add the chickpeas, sweet potato, tahini, garlic,
olive oil, salt, paprika, cumin, cayenne and
lemon juice to a food processor and blend
for 1 minute, then slowly add the water &
blend for another minute until smooth.

PAGE 4
WEEK THREE MEAL PLAN
 SNACKS

S TO NE F RU IT S AL AD
ING RED IEN TS

4-6 cups sliced stone 2 tbsp maple syrup

fruit of choice* ½ tsp vanilla extract
(cherries, peaches etc) ¼ tsp cinnamon
2 cups blueberries Pinch of salt
2 cups blackberries 1 tsp fresh thyme,
2 tbsp lemon juice finely chopped

DIR ECT ION S

1. Prepare all stone fruit by slicing thinly. If using

cherries, be sure to remove pits. Add all fruit to a
large mixing bowl.
2. In a separate small bowl, whisk together the lemon
juice, maple syrup, vanilla, cinnamon, salt and
thyme until well combined.
3. Pour dressing over fruit and toss gently to coat.
Enjoy right away or chill for 1 hour in the
refrigerator before enjoying.

SNACKS

CH OC B ROWNIE BIT ES
ING RED IEN TS

1 1/2 cups pitted dates 1/4 cup hemp seeds

(approx 230g) 1/4 cup pecans
1/4 cup cocoa powder 1 tsp vanilla extract
1 serve choc protein 1/4 cup peanut butter
powder (optional)

DIR ECT ION S

1. Combine all ingredients in a blender and mix

until sticky - protein powder optional
2. Roll into balls - will make 10 balls.
3. Roll in cocoa powder and store in the fridge
for 5 days.

PAGE 4
WEEK THREE MEAL PLAN