WE E K T W O

MEAL PLAN

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

 WELCOME TO
WEEK TWO!
We hope by now you've been enjoying the
wonderful world of plant-rich eating and are
feeling inspired by the recipes we've shared.

We've got some incredible fresh & fruity recipes

for you this week, including a Lemon Orzo Soup,
Cranberry Smoothie Bowl and some tasty Black
Bean Tacos for Taco Tuesday!

These meal plans have been created as a general

guide only, to give you some inspiration. Feel free
to mix and match the recipes and always add in a
big serving of leafy greens each day!

Each meal plan covers 7 days of good eating - 28

days overall. Be sure to click through the links to
visit the clever creators of these recipes for heaps
more inspiration.

We encourage you to cook in batches and prepare

in advance where possible. And read up on our
nutrition pages to ensure you are mindful of
where to best source those essential nutrients.

If you need more specific advice, please seek

guidance from an Accredited Practising Dietitian
who specialises in plant based eating.

And most importantly, don't forget to have

some fun in the kitchen!

WEEK TWO MEAL PLAN

 DAY ONE
Breakfast
HIGH PROTEIN STRAWBERRY
OATMEAL
Recipe by Catherine Perez

Lunch
'EGG' SALAD SANDWICH
Recipe by Love & Lemons

Dinner
MISO SESAME ROASTED AUBERGINE
Recipe by Nourishing Foods

WEEK TWO MEAL PLAN

 BREAKFAST 1 SERVE

HI GH PRO T E IN
S T RAWB E RRY O ATME A L
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 3 SERVES

" EG G" S ALA D S AN DWICH

ING RED IEN TS

¼ cup vegan mayo Black pepper

1 tsp olive oil 7.5 ounces extra-firm
2 tsp Dijon mustard tofu, cut ¼-inch cubes
1 tsp capers Pinches of celery seed
1 tsp fresh lemon juice 2 tbsp chopped dill
1 small garlic clove, 2 tbsp chopped chives
minced Whole grain bread
¼ tsp turmeric Watercress or spring
¼ tsp sea salt greens

DIR ECT ION S

1. Whisk together mayo, olive oil, mustard,

capers, lemon juice, garlic, turmeric, salt, &
several grinds of black pepper.
2. Mix in the tofu, lightly crumbling with hands -
think texture of egg mayo.
3. Stir in the celery seed, dill, and chives.
4. Assemble the sandwiches with a big scoop of
egg mayo and greens of your choice.

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 2 SERVES

MI S O S E S AME RO AS TE D
A U BE RG INE 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, cucumber, shiitake mushrooms,
avocado, cilantro & lime.

WEEK TWO MEAL PLAN

 DAY TWO
Breakfast
CRANBERRY SMOOTHIE BOWL
Recipe by Mrs Kitchen Fairy

Lunch
MISO SESAME ROASTED
AUBERGINES
Recipe by Nourishing Foods

Dinner
BLACK BEAN TACOS
Recipe from Ferrogen

WEEK TWO MEAL PLAN

 BREAKFAST 1 SERVE

CRANB E RRY S MO O THIE

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

MIS O SE SA ME RO AS TE D
A UBERGINES
Leftovers from day two's dinner.

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 2 SERVES

OX
B L AC K B E A N T A C OS APPR
G
RECIPE FROM
6 . 2 ME R
P
IRON
E
SERV
Black beans are not only a great source of non-haem
iron, but they are also incredibly versatile! These tacos
have all the flavours you’ d expect especially when
served up with the delicious guacamole and plenty of
fresh cabbage and herbs.

ING RED IEN TS

6 taco wraps 1/4 cup vegetable stock

(wholemeal if possible) 400g tin tomatoes
1 brown onion diced Pinch of salt & pepper
4 garlic cloves crushed ½ tbsp brown sugar
2 tbsp olive oil
400g tin black beans Guacamole
1 tbsp smoked paprika 1 avocado
1 tsp cumin ½ red onion diced
½ tsp chilli flakes Juice of 1/2 a lime
1 tsp dried oregano Pinch of salt & pepper

DIR ECT ION S

1. Heat the olive oil in a pan over medium high heat

and cook the onion and garlic until translucent.
2. Add in the remaining ingredients and cook for 10-
15 minutes stirring often until thickened.
3. While the beans cook mash together the guacamole
ingredients and prepare the rest of the toppings.
4. Heat taco wraps for a few seconds before serving
with the beans, guacamole and toppings: Shredded
cabbage, fresh coriander, dairy-free yoghurt and
extra red onion.

This iron-rich recipe is brought to you in collaboration

with our sponsor, Ferrogen Iron Supplements.
1
D I D Y O U K N O W : 3 8 % o f A u s t r a l i a n w o me n a g e d 1 9 - 5 0 a r e l o w i n i r o n ?

E nsu r in g your blood iron levels a re in t h e h e a l t h y r a n g e c a n h e l p y o u t o f e e l i n y o u r

ele ment . F e rrogen iron supplement s su p p o r t h e a l t h y n u t r i t i o n a l c h o i c e s , l i k e t h i s
yummy i r o n ric h rec ipe t ha t w a s devel o p e d i n c o n j u n c t i o n w i t h w h o l e - f o o d nu t r i t i o n i s t
Pho eb e C o nw a y. W hen inc rea sed iron i n t a k e t h r o u g h d i e t p r o v e s i n a d e q u a t e , i r o n
supp l e me nt a t ion might be rec ommende d b y y o u r h e a l t h p r o f e s s i o n a l .

Al w a ys r e a d t he l a b e l & fo l l o w t he d i r ect i o ns fo r us e .
R e f e r e nce : 1 . Aust r a l i a n He a l t h Sur ve y: Usua l Nut r i e n t I n t a k e s , 2 0 1 1 - 1 2 w w w . f e r r o g e n.co m.a u

WEEK TWO MEAL PLAN

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

Lunch
LEMON CHICKPEA ORZO SOUP
Recipe by The Simple Veganista

Dinner
VODKA PASTA
Recipe by BOSH!

WEEK TWO MEAL PLAN

 2 SERVES
BREAKFAST

B E RRY C H I A J AM TOA S 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 4 SERVES

LEMON CHICKPEA ORZO SOUP

ING RED IEN TS
1 tbsp olive oil 2 cans chickpeas, drained
1/2 onion, diced and rinsed
3 carrots, peeled/diced 1/4 – 1/2 cup lemon juice
3 cloves garlic, minced large handful fresh baby
7 – 8 cups vegetable kale or spinach
broth or water chopped fresh dill
1 cup whole wheat salt, to taste
orzo fresh cracked pepper
1/3 cup tahini

DIR ECT ION S

1. Heat oil over medium heat, add onion & carrot, sauté
for 5-7 mins, add garlic and sauté 1 minute more.
2. Add broth, bring to boil. Add orzo & chickpeas, reduce
heat & gentle simmer for 8-9 mins, until orzo is tender.
3. Remove from heat, add tahini & lemon juice. Add Kale/
spinach, stir well. Add as much dill, salt & pepper as
you like. Soup will thicken upon standing.
4. Serve with crusty bread!

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 4 SERVES

VO DK A PA S T A
ING RED IEN TS

For the Pasta: For the Sauce:

2 tsp paprika 1 tsp Dijon mustard
1 tsp mixed herbs 150g cashews
dried 280g sun-dried
1 tsp chilli flakes tomatoes
60ml vodka 150ml almond milk or
2 garlic cloves soy milk
1 onion 20g nutritional yeast
extra virgin olive oil Salt & pepper to taste
for drizzling
250g whole grain To Serve:
pasta or lentil pasta nutritional yeast
(for extra protein!) basil leaves
Salt & pepper to taste Dark green leafy salad

DIR ECT ION S

1. Place the cashews into a bowl and cover with

boiling water. Leave to one side for at least an
hour until needed.
2. Next, peel and dice the onions and garlic.
3. Place a large pan over a medium heat and add a
good drizzle of extra virgin olive oil, add the diced
onion, garlic and a pinch of salt, mix well and cook
for 5-10 mins, until onion begins to soften.
4. Add the paprika, dried mixed herbs and chilli
flakes and cook for a couple more seconds. Turn
the heat down to low while you add the vodka (or
any alcohol) to the pan.
5. Mix through the vodka before bringing the mixture
to a boil, then simmer for 10 minutes.
6. Drain the cashews and place them into a powerful
blender along with the rest of the sauce
ingredients, blend until smooth. Add more almond
milk if needed to make a smooth, creamy sauce.
7. Bring a large pan of salted water to the boil for
your pasta. Once boiling, add the pasta and cook
for 1 minute less than stated on pack.
8. When cooked, drain the pasta (saving some of the
pasta water to mix through later).
9. Once the vodka has had time to cook down, pour
the sauce into the pan with the pasta and cook for
a few minutes until heated through. Add a dash of
pasta water to make the sauce extra creamy.
10. Roughly chop the basil and sprinkle on top of the
pasta, along with a good sprinkle of nutritional
yeast and a pinch of pepper - enjoy!

WEEK TWO MEAL PLAN

 DAY FOUR
Breakfast
HIGH PROTEIN STRAWBERRY
OATMEAL
Recipe by Catherine Perez

Lunch
VODKA PASTA
Recipe by

Dinner
CURRY LENTIL CASSERROLE
Recipe by Vegan Richa

WEEK TWO MEAL PLAN

 BREAKFAST 1 SERVE

HI GH PRO T E IN
S T RAWB E RRY O ATME A L
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

V O DK A PA S TA
Leftovers from day three dinner.
TIP: Serve with a dark green leafy salad!

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 4 SERVES

CU RRY LE NT I L C AS S EROLE
ING RED IEN TS

2 tsp oil pinch of cinnamon

3 cloves garlic minced ¾ cup of lentils brown
¼ cup onion chopped or green
1 hot green chilli finely 1 can tomatoes
chopped 1 can coconut milk
½ tsp ground cumin 2 ½ cups broth divided
½ tsp ground coriander ¾ tsp salt
½ tsp turmeric 2 tbsp almond butter
½ - 1 tsp garam masala or cashew butter
or curry powder Lemon juice and
1 bay leaf cilantro for garnish
⅛ tsp black pepper

DIR ECT ION S

1. Add oil to a casserole dish (8 by 11 inch or similar).

Add in garlic, onion, green chilli, spices and ¼ tsp
salt - mix well. Preheat the oven to 400℉ (205C).
2. Once heated, place the casserole dish in the oven
for 5-8 minutes or until onions start to turn golden.
3. Remove dish from the oven and add in the lentils,
tomatoes, coconut milk, remaining salt and 2 cups
of broth, mix well. (reserve 2 tbsp coconut milk for
garnish if you wish)
4. Place the dish back in the oven and cook for 1 hour
or 1 hour and 10 mins or until lentils are cooked to
preference (taste to see if they’ re done).
5. Once done, remove the dish from the oven, and
while the mixture is still hot, first mix almond
butter with warmed 1/2 cup of broth, add this
mixture in, and stir until combined
6. Adjust flavour and spice as needed. Add in some
lemon juice and cilantro for garnish, as desired
7. Serve with some fresh brown rice, naan or pita
bread, and a side of broccoli for those greens!

WEEK TWO MEAL PLAN

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

Lunch
KALE, ORANGE & AVO SALAD
Recipe by VegKit

Dinner
LENTIL LASAGNE SOUP
Recipe by VegKit

WEEK TWO MEAL PLAN

 2 SERVES
BREAKFAST

B E RRY C H I A J AM TOA S 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 2 SERVES

T U SCA N K A LE, O RANGE &

A VO CA DO SA LAD
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 TWO MEAL PLAN
 DINNER 4 SERVES

LE NT IL LA SA G NE S OU P NO
T
MEA
Y
ING RED IEN TS MA
!
FAVE
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 TWO MEAL PLAN

 DAY SIX
Breakfast
SCRAMBLED TOFU
Recipe by No Meat May

Lunch
LENTIL LASAGNE SOUP
Recipe by VegKit

Dinner
PAD KEE MAO
Recipe by Woon Heng

WEEK TWO MEAL PLAN

 BREAKFAST
4 SERVES

S C RA MB L E D T O F U
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 4 SERVES

L E NTI L LA SA G NE S OU P
Leftovers from day five dinner.
Tip: sprinkle with a tbsp of hemp seeds for
your daily Omega's

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 2 SERVES

PA D KE E MAO
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 TWO MEAL PLAN

 DAY SEVEN
Breakfast
HERBY MUSHROOMS ON TOAST
Recipe by Bosh!

Lunch
TOFU POKE BOWL
Recipe by The Simple Veganista

Dinner
CHILLI CON TOFU
Recipe by Food & wine

WEEK TWO MEAL PLAN

 BREAKFAST 1 SERVE

HE RBY MU S H RO O MS
O N T O AS T
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
100g 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.

PAGE 4
WEEK TWO MEAL PLAN
 DINNER 3 SERVES

TO F U PO K E B O WL
ING RED IEN TS

1/4 to 1/3 cup tamari 1/2 cucumber, sliced

or soy sauce 3 – 4 radishes, sliced
1 tbsp rice vinegar or 1/4 red cabbage,
lime juice shredded
1/2 tbsp sambal oelek 1 avocado, diced
1 tsp sesame oil 1 tbsp sesame seeds,
2 cloves garlic, toasted or black
chopped or grated 2 scallions, white and
1 inch piece ginger, green parts, sliced
chopped or grated thinly on the bias
1/3 sweet onion, 1/3 cup cilantro,
julienned roughly chopped
14 oz block organic 1 1/2 cups cooked rice
tofu (firm/extra firm) or quinoa

DIR ECT ION S

1. Drain the tofu and place it on its side, cut in half

down the long side. Gently press between paper
towel to soak up some of the moisture. Dice the
tofu into 1/2 inch cubes.
2. In a medium bowl or shallow dish, combine the soy
sauce, sambal, sesame oil, garlic, ginger and sweet
onions. Toss in the tofu and let rest in for 10
minutes.
3. Prep the remaining ingredients and assemble your
bowls.

Have some fun with this bowl - pick your favourite

veggies and choose what's in season... we love adding
carrots, roasted cauliflower, Brussel sprouts, or even
mixing it up with some diced mango!

WEEK TWO MEAL PLAN

 DINNER 4 SERVES

CH I L L I CO N T O F U
ING RED IEN TS

1/4 cup plus 2 tbsp 1 large red bell

olive oil pepper, seeded and
One 1-pound block of finely chopped
extra-firm tofu, 1 medium jalapeño
drained and patted dry chilli, minced
1 can of black beans, 1/3 cup pure chilli
drained powder
3 medium red onions, 1 can of Italian peeled
finely chopped tomatoes in juice
4 medium garlic 1 cup canned tomato
cloves, minced sauce
1 tsp ground cumin 1/2 tsp dried oregano
2 large poblano chiles, 1/2 cup finely chopped
seeded and finely fresh cilantro
chopped Salt

DIR ECT ION S

1. In a large casserole dish, heat 1/4 cup of oil. Stir in

onions, garlic, poblanos, bell pepper, jalapeño, 1/4
cup of chilli powder and cumin. Cook over moderate
heat, stirring occasionally, until slightly softened but
not browned, about 10 minutes.
2. Chop the tomatoes, add them to the casserole with
their juice and the tomato sauce. Stir in oregano and
2 tsp salt and bring to a simmer over moderate heat.
Reduce heat and simmer, stirring occasionally, until
all the vegetables are soft, about 15 minutes.
3. Cut the tofu into 1/2-inch dice and pat dry. Place in a
bowl and toss with the remaining 4 tsp chilli powder.
In a large nonstick skillet, heat remaining 2 tbsp oil.
Add tofu and cook over moderately high heat for 3
mins to lightly toast chilli powder. Season with 1/4
tsp salt. Transfer the tofu to the casserole. Add 1/3
cup of water to the skillet and scrape the bottom of
the pan with a wooden spoon to loosen the browned
bits. Add the liquid from the skillet to the casserole.
4. Stir the black beans into the chilli and simmer, stir
frequently, until flavours are blended, about 10
mins. Before serving, stir in half of the cilantro;
sprinkle the rest on top. This chilli is best if it stands
for 1 hour or overnight.
5. Serve with warm brown rice and a big helping of
gorgeous greens - spinach, kale, broccoli or pick
your faves!

WEEK TWO MEAL PLAN

 SNACKS
1. SWEET CHILLI LIME HUMMUS
Recipe by No Meat May

2. KALE CHIPS
Recipe by No Meat May

3. MOJITO FRUIT SALAD

Recipe by Jamie Oliver

4. SALTED CARAMEL DIP

Recipe by Live Eat Learn

Download the No Meat May Community

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

WEEK TWO MEAL PLAN

 SNACKS

S WEET C H I L L I & L IME

HU MMU S
ING RED IEN TS

1 can of chickpeas 1/2 tsp apple cider

Juice of half a lime vinegar
60g sweet chilli sauce 1 tsp tahini paste
2 tbsp olive oil Pinch of salt & sugar

DIR ECT ION S

1. Add all ingredients to a food processor or

blender, and blend until smooth.
2. Top with olive oil, parsley and a sprinkle of
paprika, and enjoy with carrot sticks, or serve on
a grazing board with crackers and fruit.

SNACKS 4 SERVES

K ALE CHIPS
ING RED IEN TS

1 medium-sized bunch 2 tsp olive oil

of kale washed and Pinch of salt
dried well Pinch of garlic powder

DIR ECT ION S

1. Preheat your oven to 300 degrees Fahrenheit.
2. Wash and dry your kale, making sure the leaves are
completely dry (no one likes soggy kale chips!)
3. Tear the leaves from the stems into chip-sized pieces.
4. Arrange on a baking sheet and drizzle with olive oil.
Then using your hands, massage the oil into the kale.
5. Once kale is coated with oil, sprinkle with sea salt
and garlic powder.
6. Bake for 10 minutes, then rotate the pan, flipping any
crispy pieces of kale. Bake for a further 10-15
minutes, keeping an eye to avoid burning.
7. Remove from the oven and leave on the pan for
3-5 minutes to crips up before serving.

PAGE 4
WEEK TWO MEAL PLAN
 SNACKS 6 SERVES

MO JI TO F RU IT S ALAD
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 juiced scooped out
2 tbsp light brown 1 ripe pineapple,
sugar peeled, cut into chunks
White rum to taste

DIR ECT ION S

1. In a pestle and mortar, bash mint leaves with the
finely grated lime zest. Add sugar, a good lug of
rum and lime juice, mix again gently.
2. Toss the fruit together in a bowl with the mojito
mixture, decorate with a few torn-up mint leaves
and serve.

SNACKS 1 SERVE

S A LT ED CA RAMEL DIP
ING RED IEN TS

1/2 cup soft dates 50 g 1 14-oz can full-fat

1/4 tsp vanilla extract coconut milk, chilled
Generous pinch of salt overnight & unshaken

DIR ECT ION S

1. In a food processor, puree dates into a
smooth paste.
2. Open the coconut milk, skim the cream off the
top, and add it to food processor with 2 tbsp
of the coconut water, vanilla extract, and a
pinch of salt. Blend until smooth. Add a bit
more coconut water as needed.
3. Place mixture in a microwave-safe container
and microwave for 30 seconds, until warm.
Serve with sliced fruit or pretzels.

PAGE 4
WEEK TWO MEAL PLAN