W E E K O N E

MEAL PLAN

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

 DAY ONE
Breakfast
BANANA OATMEAL PANCAKES
Recipe by Healthier Steps

Lunch
CHICKPEA & AVO SANDWICH
Recipe by Two Peas & Their Pod

Dinner
PIZZA PARTY
Recipe by No Meat May

WEEK ONE MEAL PLAN

 BREAKFAST

B ANANA OA TMEAL
PANC AK E S
ING RED IEN TS

1 cup gluten free oats 1 tsp baking powder

½ cup almond milk ¼ tsp salt
2 tbsp maple syrup coconut oil for frying
1 ripe banana maple syrup & fresh
1 tsp vanilla fruit for toppings
Optional: add 1 Tbspn
ground flaxseed for
DIR ECT ION S your daily Omegas

1. Blend all pancake ingredients until smooth.

2. Add batter to non-stick pan & cook until edges are
golden brown, flip the pancake and cook for
another 2-3 mins. Repeat until batter is all gone.
3. Serve topped with maple syrup and fruits.

LUNCH

S MASHED C HI CKPEA &

A VOCADO SANDWIC H
ING RED IEN TS

1 400g can chickpeas 1 lime, juiced

1 large ripe avocado Salt & pepper, to taste
1/4 cup fresh cilantro, Whole wheat bread
chopped Fresh spinach leaves
2 Tbspn chopped or other sandwich
green onion toppings: lettuce,
tomato, sprouts etc.
DIR ECT ION S

1. Smash the chickpeas & avocado together in

medium bowl with a fork. Add in cilantro, onion
& lime juice. Season with salt & pepper, to taste.
2. Spread salad on bread and top with your
favorite sandwich toppings.

PAGE 4
WEEK ONE MEAL PLAN
 N
US O
JOIN O R
1 F
DINNER - PIZZA PARTY MAY O K
CEBO
A FA A
PIZZ
NO ME A T L OVE RS P IZZA LIVE !
TY
PAR

ING RED IEN TS

Olive oil Sliced cherry tomatoes

1 chopped onion Mushrooms
2 cloves of garlic Olives
2 cups veggie mince Dairy free mozzarella
1/2 cup white wine 1 tin crushed tomatoes
2/3 cup of tomato 1/2 cup basil
sauce 1/2 cup parsley
Veggie sausage Pizza base of your
Chopped capsicum choice

DIR ECT ION S

1. Heat oil in a pan, then add chopped onion and

cook for 2-3 minutes to soften.
2. Add in chopped garlic & veggie mince and cook
for 5 minutes.
3. Add white wine, tomato sauce, stir and cook for
another 5 minutes. Set aside Bolognese sauce.
4. Top your pizza base with the tin of crush
tomatoes, basil and parsley to make a pizza sauce,
then top with your Bolognese sauce.
5. Finally, top with vegan sausage, chopped
capsicum, cherry tomatoes, olives, sliced mushrooms
and vegan cheese, and cook for 10 minutes in a
pizza oven or oven.
6. Top with fresh basil, slice and serve!

WEEK ONE MEAL PLAN

 DAY TWO
Breakfast
BIRCHER MUESLI
Recipe by Lauren Caris Cooks

Lunch
SPICED CHICKPEA TAHINI BOWL
Recipe by Jessica Sepel

Dinner
VEGAN MUSHROOM RISOTTO
Recipe by Lazy Cat Kitchen

WEEK ONE MEAL PLAN

 BREAKFAST

B I RC HE R MU ES LI
ING RED IEN TS

180g rolled oats 2 tbsp flaked almonds

1 apple grated 1 tbsp brown sugar
235ml plant-based Milk 1 tbsp maple syrup
235ml soy yoghurt 1 tbsp orange juice
25g raisins Toppings: fresh fruit,
1 tbsp walnuts chopped chia seeds, flaxseed

DIR ECT ION S

1. Combine all ingredients for the bircher muesli in a
large bowl and mix thoroughly. Cover in cling film and
place in the fridge overnight. Store covered in the
fridge for up to 3 days.
2. When ready to serve, top with chia seeds or ground
flaxseed for your daily Omegas.

LUNCH

S PIC ED CHI CKP EA T AH I NI

S WEET P OT AT O BO WL
ING RED IEN TS
1 sweet potato 2 tsp melted coconut oil
½ avocado, sliced Harissa spice to taste
1 can chickpeas, drained 3 cups of shredded kale
2 tbsp tahini & baby spinach

DIR ECT ION S

1. Set oven to 180° Celsius and line a baking tray.

2. Dice sweet potato, place into a bowl, add 1/2
the coconut oil & mix to coat. Place sweet potato
on baking tray and bake for 15 mins.
3. Lightly toast the chickpeas in a small pan, take
off the heat & mix through ½ tsp of harissa.
4. Gently sauté the greens with the rest of the
coconut oil on medium heat until bright
green. Serve in a bowl & drizzle with tahini.

PAGE 4
WEEK ONE MEAL PLAN
 DINNER

VE GA N MU SH ROOM
RI SO TTO
ING RED IEN TS

40 g dry porcini salt & pepper, to taste

750 g sliced mushrooms
extra virgin olive oil
½ large onion, diced
3 garlic cloves - 2 diced
and 1 finely grated
2 cups risotto rice
½ cup white wine
2 cups veggie stock
¼ cup cashews soaked
in boiling water for 30
mins
2-3 sprigs of fresh
thyme, leaves only
1 tbsp balsamic vinegar
Well minced fresh
parsley, to garnish

DIR ECT ION S

1. Place dry mushrooms in a small pot in 2 cups of

boiling water. Cover & set aside for 30 mins.
2. Heat 2 tbsp of olive oil in a heavy-bottomed pan.
3. Add onion and stir fry on a low heat for 5 mins
4. Add 2 garlic cloves and fry, stirring frequently,
until fragrant and softened (about 2 mins).
5. Mix in rice & fry for a few secs, stirring frequently.
6. Gently drain mushroom stock and heat in a small
pot. Save rehydrated porcini for later.
7. Add wine to rice & cook-off before adding the first
¼ cup of hot mushroom stock.
8. Keep adding stock, in small amounts, until fully
absorbed by the rice. Stir often to activate the
starch, which makes for a creamy risotto. Once out
of mushroom stock, heat and use vegetable stock.
9. Optional porcini cream: Blend drained cashews
with about 20 g of soaked porcini and a splash of
water in a blender until super smooth.
10. Pan-fry the fresh mushrooms in 2 tbspns of olive
oil. Stir and leave to caramelise - stirring from time
to time until mostly caramelised. Add grated garlic,
thyme leaves & salt & pepper. Stir well.
11. Keep on adding the stock to the rice until the rice
is almost al dente. It will take about 15-20 mins.
12. Once almost ready, stir in porcini cream (if using)
and balsamic vinegar. Switch the heat off, cover
the pan & allow risotto to rest for 5 mins.
13. Serve with pan-fried mushrooms and fresh parsley.

WEEK ONE MEAL PLAN

 DAY THREE
Breakfast
CREAMY AVO BANANA SMOOTHIE
Recipe by Minimalist Baker

Lunch
VEGAN MUSHROOM RISOTTO
Recipe by Lazy Cat Kitchen

Dinner
BBQ JACKFRUIT LOADED FRIES
Recipe by BOSH!

WEEK ONE MEAL PLAN

 BREAKFAST

C RE AMY AV O B ANANA
S MO O THIE
ING RED IEN TS

1 large frozen banana 2 large handfuls

1/4 – 1/2 medium ripe greens (spinach, kale)
avocado (more = 3/4 – 1 cup any dairy-
thicker smoothie) free milk
1 scoop plant-based Tip - add 1 Tbsp of
vanilla protein powder ground flaxseed or
(optional) chia seeds for your
daily Omegas
DIR ECT ION S
1. Add all ingredients to a high speed blender - you
can also add berries, nuts, seeds and adaptogen
powders of choice at this stage,
2. Blend until thick and creamy. For a thinner
smoothie add some water.

LUNCH

V EGAN MU SHROO M
RIS OTT O
Leftovers from day two's dinner.

PAGE 4
WEEK ONE MEAL PLAN
 EAT
DINNER NO M VE
FA
MAY TV
B BQ J ACK FRUIT FRI ES BOSH

ING RED IEN TS

COLESLAW JACKFRUIT FRIES

2 carrots 450g young green
1 red onion jackfruit
¼ small white cabbage Salt & pepper to taste
1 lime 2 tbsp olive oil
4 tbsp egg free mayo 250g BBQ Sauce
1 tbsp bbq sauce 1kg oven chips
½ tbsp maple syrup
1 tsp tabasco
2 tbsp water TIP FOR A HEALTHIER
Salt & pepper to taste OPTION
Use sweet potato fries
Add some black beans
DIR ECT ION S or roasted chickpeas

1. Preheat oven to 200℃

2. Wash the jackfruit under a cold tap, pat dry with a clean
tea towel. Warm 2 tbsp olive oil in a frying pan over a
medium heat, add the jackfruit, sprinkle over a little salt
and pepper and fry for 3-4 minutes so the jackfruit begins
to colour and crisp. Pour the BBQ sauce and 5 tbsp water
into the pan and stir the jackfruit so the chunks are well
covered. Put the lid on the pan and leave the jackfruit to
simmer, stirring occasionally, for 20-25 minutes.
3. Spread the oven chips out on a large baking sheet, put
them in the oven and bake according to package
instructions.
4. Whilst the jackfruit and fries are cooking, make the
coleslaw. Peel and coarsely grate the carrot. Peel and
finely slice the red onion. Core and finely shred the
cabbage. Sprinkle the prepared carrots, red onion and
cabbage into a mixing bowl. Cut the lime in half and
squeeze the juice into a small bowl. Add the egg free
mayo, bbq sauce, maple syrup, tabasco, water and a light
sprinkling of salt and pepper to the bowl and mix it
together with a fork.
5. Drizzle the sauce over the prepared vegetables and toss so
everything is well covered in the sauce.
6. Take the lid off the jackfruit and pull the chunks with 2
forks. Take the fries out of the oven, spread them over a
large serving plate, then spread over the jackfruit.
7. Sprinkle over the coleslaw and serve with some cold beers.

WEEK ONE MEAL PLAN

 DAY FOUR
Breakfast
BIRCHER MUESLI
Recipe by Lauren Caris Cooks

Lunch
KALE & COCONUT SALAD
Recipe by No Meat May

Dinner
MEDITERRANEAN-STUFFED
CAPSICUMS
Recipe by Taste.com

WEEK ONE MEAL PLAN

 BREAKFAST

B I RCH ER MU ES LI
ING RED IEN TS

180g rolled oats 2 tbsp flaked almonds

1 apple grated 1 tbsp brown sugar
235ml plant-based Milk 1 tbsp maple syrup
235ml soy yoghurt 1 tbsp orange juice
25g raisins Toppings: fresh fruit,
1 tbsp walnuts chopped ground flaxseed, chia
seeds.
DIR ECT ION S
1. Combine all ingredients for the bircher muesli in a
large bowl and mix thoroughly. Cover in cling film and
place in the fridge overnight. Store covered in the
fridge for up to 3 days.
2. When ready to serve, top with anything you like, or
eat as it is!

LUNCH

S RI LANKAN KALE &

COC ONUT S ALAD
ING RED IEN TS

Olive Oil 1 large bunch Kale

2 chopped Onions 2 cups desiccated
1 tbsp Mustard Seeds Coconut
1 tbsp Cumin Seeds Pinch salt & chilli flakes
½ cup Curry Leaves Lemon juice to serve

DIR ECT ION S

1. Fry the onions, then add mustard seeds, cumin

seeds, curry leaves & chilli flakes and stir well.
2. Chop kale and add to pan, stir until wilted, then
add coconut and salt. Stir well.
3. Serve with a splash of lemon juice.

PAGE 4
WEEK ONE MEAL PLAN
 DINNER

MED I TE RRA NE AN-

S TUFF E D CA PS ICU MS
ING RED IEN TS

4 x 200g capsicums 1 tbsp grated lemon

450g packet microwave
brown rice, warmed
400g can black beans
60g semi-dried tomato
strips in oil
1 small zucchini,
grated
1/3 cup chopped
parsley leaves & stems
rind
2 green shallots, finely
chopped
2 garlic cloves, crushed
60ml Vegetable stock
60ml avocado oil
Vegan basil pesto, to
serve

DIR ECT ION S

1. Preheat oven to 200°C/180°C fan forced. Use a

small sharp knife to cut the tops off the
capsicums, reserving the lids. Use a teaspoon to
scoop out the seeds and remove the membranes.
Arrange the capsicum shells, cut-side up, in a
small roasting pan
2. Combine the rice, beans, tomato strips, zucchini,
parsley, lemon rind, shallot, garlic and stock in a
large bowl. Season.
3. Divide the rice mixture among the capsicum shells,
pressing down lightly as you fill. Place reserved
lids on top. Drizzle over the oil. Cover with foil.
4. Bake for 25 minutes. Remove the foil and bake for
a further 15 minutes or until the capsicum shells
are just tender. Top filling with pesto and replace
lids to serve.

WEEK ONE MEAL PLAN

 DAY FIVE
Breakfast
AVO, KALE & COCONUT TOAST
Recipe by No Meat May

Lunch
MEDITERRANEAN-STUFFED
CAPSICUMS LEFTOVERS
Recipe by Taste.com

Dinner
SAUSAGE CANNELLINI BEAN STEW
Recipe by Cupful of Kale

WEEK ONE MEAL PLAN

 BREAKFAST

AVO CA D O, K AL E &
C OC O NUT TO AS T

ING RED IEN TS

2 slices whole grain Leftover Sri Lankan

whole meal bread Kale & Coconut Salad
1/2 avocado (from day four lunch)

DIR ECT ION S

1. Toast your bread.

2. Slice or spread avocado onto toast.
3. Top with leftover Kale & Coconut salad.

LUNCH

MEDI TERRANEAN
S TUFF ED C AP S IC U MS
Leftovers from day four's dinner.

PAGE 4
WEEK ONE MEAL PLAN
 DINNER

S AUS AG E CANNE L LI NI
B EA N S TEW
ING RED IEN TS

1 red onion 2 tins chopped

4 garlic cloves
1 red pepper
6 sundried tomatoes
1 tsp dried thyme
1 tbsp smoked paprika
1 tbsp tomato puree
tomatoes
350ml vegetable stock
1 tsp balsamic vinegar
2 bay leaves
1 tin cannellini beans
8 vegan sausages

DIR ECT ION S

1. In a heavy bottom pan on medium heat add a
tbsp of vegetable oil. Finely chop the onion
and add to the pan.
2. Crush the garlic & roughly chop the pepper
into 1/2 inch pieces. Add to the pan, stir & fry
for a few mins until the pepper has softened.
3. Add chopped sundried tomatoes, dried thyme,
smoked paprika and tomato puree. Stir and
let cook for a minute.
4. Next add the chopped tomatoes, vegetable
stock, balsamic vinegar and bay leaves. Bring
to a simmer and leave for 20 mins.
5. Fry the sausages in a separate pan on medium
heat according to packet instructions. You can
either leave them whole or cut them up. Cook
until browned.
6. After 20 minutes, add the cannelinni beans
and leave for a further 5 minutes. Taste and
season with salt and pepper.
7. Add the sausages to the stew & serve! Tamsin
recommends serving with some crunchy bread
or mashed potato to soak up the sauce!

WEEK ONE MEAL PLAN

 DAY SIX
Breakfast
BANANA AVO GREEN SMOOTHIE
Recipe by Minimalist Baker

Lunch
SAUSAGE CANNELLINI BEAN STEW
Recipe by Cupful of Kale

Dinner
SWEET POTATO BISQUE
Recipe by Sweet Potato Soul

WEEK ONE MEAL PLAN

 BREAKFAST

B ANANA AVO S MOOT HIE

ING RED IEN TS

1 large frozen banana 2 large handfuls

1/4 – 1/2 medium ripe greens (spinach, kale)
avocado (more = 3/4 – 1 cup any dairy-
thicker smoothie) free milk
1 scoop plant-based Tip - add 1 Tbsp of
vanilla protein powder ground flaxseed or
(optional) chia seeds for your
daily Omegas
DIR ECT ION S

1. Add all ingredients to a high speed blender - you

can also add berries, nuts, seeds and adaptogen
powders of choice at this stage,
2. Blend until thick and creamy. For a thinner
smoothie add some water.

LUNCH

S AUS AGE CANNE L LI NI

BE AN ST EW
Leftovers from day five's dinner.

PAGE 4
WEEK ONE MEAL PLAN
 DINNER

S WEET P OT AT O B IS QUE &

C RI S PY WHI TE B E ANS
ING RED IEN TS

SWEET POTATO BISQUE CRISPY WHITE BEANS

3 tbsp extra virgin olive
oil or avocado oil
2 cloves garlic minced
½ yellow onion diced
2 medium-large sweet
potatoes cubed
2 cups cannellini beans
3-4 cups water
1 tbsp vegetable
bouillon base
1 tsp black pepper
½ tsp cayenne pepper
1 14- oz can cannellini
or navy beans drained
and rinsed
1 tbsp Extra Virgin
Olive Oil
1 tsp fresh rosemary
minced
1 tsp garlic powder
1 tsp smoked paprika
½ tsp sea salt
½ tsp black pepper

DIR ECT ION S

1. Heat the oil in a large heavy bottomed pot on

medium heat.
2. Add the minced garlic and onion and sauté until
the onions turn translucent.
3. Add the sweet potatoes and beans, followed by
the water and bouillon paste.
4. Bring to a boil, then reduce it to a simmer & cook
for 20 minutes, or until the potatoes are tender.
5. Remove from the heat and stir in the black
pepper and cayenne.
6. If you have an immersion blender use it to puree
the soup until silky smooth. If you do not have
one, allow it to cool until you can transfer it to a
blender to blend.
7. Serve the bisque garnished with the crispy white
beans and roasted sweet potatoes (optional).

CRISPY WHITE BEANS

1. Preheat oven to 425°, and line a baking sheet
with parchment paper or a silicone baking mat.
2. Place beans onto the baking sheet, drizzle the oil
over the beans and toss.
3. Then sprinkle the remaining ingredients over the
beans and toss well to coat.
4. Spread them evenly onto the baking sheet and
roast for about 20 minutes, or until crispy.

WEEK ONE MEAL PLAN

 DAY SEVEN
Breakfast
AUSSIE CORN FRITTERS
Recipe by The Vegan Larder

Lunch
EASY TOFU RICE PAPER ROLLS
Recipe by Lasagne for Breakfast

Dinner
ONION BHAJI BURGER
Recipe by No Meat May

WEEK ONE MEAL PLAN

 BREAKFAST

AU SSI E CORN FRI TT ERS

ING RED IEN TS

1.5 cups frozen corn 3 tbsp ground linseed

2 spring onions, chopped with 3-4 tbsp water
3-4 tsp of fresh parsley Salt & Pepper to taste
⅔ cup plain flour

DIR ECT ION S

1. Mix the corn, spring onions, parsley, flour, salt &

pepper, then add the linseed and water, mix to
combine. The mixture should start to resemble a
batter. Add a little more water if it's looking dry.
2. Heat the oil in a large frying pan and drop in
tablespoons of the mix, flattening with a fish slice.
3. Flip fritters over after 5 mins to cook further.
4. Serve with cherry tomatoes & sliced avocado.

LUNCH

E ASY T OFU RICE

PAP ER ROLL S
ING RED IEN TS

Rice Paper sheets Fresh Salad leaves

Satay Tofu Sliced Capsicum

DIR ECT ION S

1. Soften each rice paper sheet in some warm water

for few seconds, place onto a chopping board
and fill with your favourite fillings - we
recommend tofu, mushroom, carrot, coriander!
2. Roll the rice paper rolls up, like a burrito.
3. Sweet chilli sauce works perfectly with these
ingredients so enjoy by dipping the rolls in it!

PAGE 4
WEEK ONE MEAL PLAN
 DINNER

ONI ON B HA JI BU RGER

ING RED IEN TS

6 medium/large onions 1 tbsp Cumin

1 cup wholemeal flour 1 tbsp Coriander
1 tsp salt 1 tbsp Garlic powder
1/3 cup chickpea flour 2 tbsp Turmeric

DIR ECT ION S

1. Chop onions into thin strips.

2. Add all dry ingredients (flour, chickpea flour, salt,
cumin, coriander, garlic powder, turmeric & cracked
pepper) to a large mixing bowl and mix well.
3. Add 3/4 cup water slowly until thick batter forms.
4. Stir in the sliced onions, until all coated with batter.
5. Coat a baking tray with olive oil.
6. Using a Tablespoon, spoon mix onto the baking tray
to form small bhajis for baking.
7. Bake in the oven on 200 celsius for 20 mins.
8. Flip the bhajis over, return to the oven for a further
10 min or until slightly browned on both sides.
9. Serve as a tasty side dish or in a wholegrain burger
with hummus, tomato, lettuce & BBQ sauce.

WEEK ONE MEAL PLAN

 SNACKS
1. CRISPY ROASTED CHICKPEAS
Recipe by Love & Lemons

2. CREAMY TAHINI DIP

Recipe by The Feed Feed

3. FRUITY VEGAN CUSTARD

Recipe by The Healthy Chef

4. MOJITO FRUIT SALAD

Recipe by Jamie Oliver

Download the No Meat May Community

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

WEEK ONE MEAL PLAN

 SNACKS

C RI S PY RO AST CH I CKPEAS
ING RED IEN TS

1 1/2 cups cooked Sea salt

chickpeas, drained Paprika, curry powder,
and rinsed or other spices
Extra-virgin olive oil, (optional)
for drizzling

DIR ECT ION S

1. Spread the chickpeas onto a kitchen towel, pat dry

then transfer to a lined baking tray and toss with a
drizzle of olive oil & generous pinch of salt.
2. Roast for 20 to 30 minutes 425°F, until golden
brown and crisp. If your chickpeas are not crispy
enough, keep going until they are!
3. Remove from oven and while still warm, toss with
your favourite spices, if using.

SNACKS

CREAMY T AH INI D IP

ING RED IEN TS

2 tbsp soy yogurt, or 1 tbsp pasley, or any

any plant based yogurt herbs of choice
of choice Salt and pepper to taste
1 tsp tahini 1/ 2 teaspoon locust
1 tsp agave, or rice bean flour, optional,
syrup makes the dip thicker
Lemon, juice to taste

DIR ECT ION S

1. Mix all ingredients. Season with salt and pepper
and serve with bread, fries, potatoes and more!

PAGE 4
WEEK ONE MEAL PLAN
 SNACKS

F RUI TY VE GAN CUS TARD

ING RED IEN TS

2 mangoes 1 tsp Turmeric Latte

1 x 400g can organic 1 orange, juiced
coconut milk or cream
for a thicker custard

DIR ECT ION S

1. Scoop flesh from the mango and combine mango

flesh into a blender with coconut cream, turmeric
latte powder and the juice of 1 orange.
2. Blend until smooth and creamy. Add more orange
juice for a thinner custard.
3. Pour into a glass jar and store covered in the
fridge until ready to serve.

SNACKS

MOJI TO FRUI T SALAD

ING RED IEN TS

1 bunch fresh mint, ¼ large watermelon ,

leaves picked peeled & cut into chunks
3 limes, finely grated 2 ripe mangoes, flesh
zest and juice scooped out
2 tablespoons light 1 ripe pineapple, cut into
brown sugar chunks
white rum, to taste

DIR ECT ION S

1. In clean pestle & mortar, bash most of the mint

leaves with the grated lime zest. Add the sugar,
a good lug of rum & lime juice, then mix gently.
2. Toss the fruit together in a bowl with a little of
the mojito mixture, add to serving dishes and
top with remaining mojito dressing & mint.

PAGE 4
WEEK ONE MEAL PLAN