WEE K T H R E E

MEAL PLAN

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

 WELCOME TO
WEEK THREE!
Wow - we're half way through! How's it all going?
Don't forget to join the Facebook group and share
your wins, recipes and questions with us!

We hope you've been enjoying the wonderful

world of plant-rich eating and are feeling inspired
by the recipes we've shared so far.

We've got more incredible dishes for you this

week, including a Red Curry Tofu Soup, Garlicky
Beans on Toast, and a super spicy Bean Chilli for
those looking to feel the heat!

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! Check out
our Starter Kit for advice on hitting those 5+
serves of veggies a 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.

If you need more specific advice, please seek

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

Let's have some fun in the kitchen!

WEEK THREE MEAL PLAN

 DAY ONE
Breakfast
OVERNIGHT OATS
Recipe by Plant Based RD

Lunch
BUFFALO CHICKPEA SANDWICH
Recipe by Plant Based RD

Dinner
LENTIL STEW & MASH
Recipe by Ela Vegan

WEEK THREE MEAL PLAN

 BREAKFAST 4 SERVES

O VE RNI G H T O AT S
ING RED IEN TS

2 cups water 1/2 tsp ground

2 cups unsweetened cardamom
almond milk 1/4 tsp kosher salt
1 cup steel cut oats 1–2 tbsp maple syrup
1 cinnamon stick (optional)

DIR ECT ION S

1. In a sauce pan add your water, milk, maple syrup,

cinnamon stick, and cardamom. Mix ingredients well
and bring to a boil, then add in your steel cut oats.
2. Boil and stir for 1 minute then remove from the
stove and stir in the salt. Cover sauce pan with a lid
and cool before placing in the fridge OR portion
into smaller jars or containers to have them cool
faster before placing in the fridge.
3. Allow oats to sit overnight for at least 8 hours
before stirring up to serve.
4. Serve with a tbsp ground flaxseed for daily Omegas

LUNCH 3 SERVES

B U F FA LO CHICK PE A
ING RED IEN TS

1 can of chickpeas 2 tbsp unsweetened plain

1/4 cup red onion, diced plant-based yogurt
1/2 bell pepper, diced Juice of 1/2 a lemon
1/2 tsp smoked paprika 2–3 tbsp buffalo sauce
1/2 tsp ground coriander Salt & pepper to taste
1 clove garlic, grated 6 slices of whole wheat
2 tbsp tahini bread

DIR ECT ION S

1. In a bowl, mash the chickpeas leaving some chunky.
2. Add in onion, pepper, spices, garlic, yogurt, tahini,
lemon juice, pinch of salt & buffalo sauce, and mix. If
mixture is a little dry add a little water, slowly.
3. Spread the chickpea mixture onto your bread, top with
some slaw or salad of choice, close with the other
slice of bread and enjoy.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 4 SERVES

LE NT IL S T E W & M AS H
ING RED IEN TS

1 cup dry brown lentils 1 tbsp balsamic

1 large onion vinegar
2 cloves of garlic 1 tsp each of parsley,
1 tbsp oil (for frying) thyme & oregano
2 tbsp white wine Splash coconut milk
3-4 cups vegetable 1/2 tbsp cornstarch
broth Salt, pepper & chilli
2 cups mushrooms flakes to taste
2 tbsp soy/tamari sauce Chopped pickles

DIR ECT ION S

1. Rinse lentils under running water and soak for 15

mins (discard water after).
2. Chop the onion, garlic, mushrooms. Heat oil in a
pan and stir in the onion & minced garlic, then after
3 mins add the mushrooms, dried herbs, balsamic,
and soy sauce and fry for a further 3-5 mins.
3. Add the lentils & 3-4 cups of veg broth, cook on low-
medium heat for about 20-25 minutes.
4. In the meantime boil and prepare your mash
potatoes to your liking - we love a little salt, pepper,
nutmeg and coconut milk!
5. Once the lentils are tender, mix a generous splash
of coconut milk and cornstarch into a bowl, then
stir into the lentils. Cook for 1 minute, or until
thickened. Season if required.
6. Serve the stew with your mash, top with chopped
pickles and fresh herbs! And don't forget that side
of leafy greens!

WEEK THREE MEAL PLAN

 DAY TWO
Breakfast
TAHINI DATE SMOOTHIE
Recipe by VegKit

Lunch
LENTIL STEW & MASH
Recipe by Ela Vegan

Dinner
BBQ BUTTERBEAN TACOS
Recipe by VegKit

WEEK THREE MEAL PLAN

 BREAKFAST 2 SERVES

TA H INI D AT E S MOO THIE

ING RED IEN TS

1 cup any plant-based 2 medjool dates, pitted

milk, such as almond, 2 tbsp tahini
soy or coconut 1 tsp ground cinnamon
1 frozen banana, Seeds of your choice -
peeled and chopped chia, hemp, flax

DIR ECT ION S

1. Add all ingredients to a blender, and blend

until as smooth as possible.
2. Add to two glasses with some ice and enjoy!

Tip: add 1 tbsp Chia seeds for daily Omegas.

LUNCH

L E NTI L S TEW & MAS H

Leftovers from day one
Serve with some dark leafy greens

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 4 SERVES

B B Q B U T T E R B E A N TACO S
EAT
NO M
ING RED IEN TS FAVE
MAY
IT
VEGK
2 cans butter beans, 2 avocados
drained 2 limes
2 tsp smoked paprika 2 cups red cabbage
1 tsp ground cumin 1 cup cherry tomatoes
1 tsp ground coriander 1 cup corn
1 tbsp olive oil (or sub ½ cup coriander
water) Salt & pepper
2 tbsp bbq sauce 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 THREE
Breakfast
OVERNIGHT STEEL CUT OATS
Recipe by Plant-based RD

Lunch
PANZANELLA SALAD
Recipe by Happy Skin Kitchen

Dinner
RED CURRY TOFU SOUP
Recipe by Plant-based Traveller

WEEK THREE MEAL PLAN

 BREAKFAST 4 SERVES

O VE RNI G H T O AT S
ING RED IEN TS

2 cups water 1/2 tsp ground

2 cups unsweetened cardamom
almond milk 1/4 tsp kosher salt
1 cup steel cut oats 1–2 tbsp maple syrup
1 cinnamon stick (optional)

DIR ECT ION S

1. In a sauce pan add your water, milk, maple syrup,

cinnamon stick, and cardamom. Mix ingredients well
and bring to a boil, then add in your steel cut oats.
2. Boil and stir for 1 minute then remove from the
stove and stir in the salt. Cover sauce pan with a lid
and cool before placing in the fridge OR portion
into smaller jars or containers to have them cool
faster before placing in the fridge.
3. Allow oats to sit overnight for at least 8 hours
before stirring up to serve.
4. Serve with a tbsp ground flaxseed for daily Omegas

LUNCH 4 SERVES

P A NZA NELLA S A LA D

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 2 SERVES

RE D C URRY T O FU S O UP
ING RED IEN TS

3 shallots, finely diced⁠ 1 bell pepper, chopped

3 garlic gloves, minced⁠ 1 tbsp coconut aminos⁠
1 small piece of ginger, 1/2 tbsp coconut
grated or 1/2 tbsp sugar⁠
ginger paste⁠ 1/2 tbsp lemongrass
1 tbsp avocado or paste (optional)⁠
coconut oil⁠ 2 servings of rice
3 tbsp vegan-friendly noodles⁠
red Thai curry paste (or 200 g extra firm tofu,
to taste)⁠ lightly pressed
1 cup canned coconut 1/2 tbsp avocado or
milk⁠ coconut oil⁠
3 cups vegetable broth⁠ Pinch of salt⁠
1 small head of broccoli, Plus fresh lime,
cut into florets⁠ cilantro or Thai basil
2 carrots, sliced⁠

DIR ECT ION S

1. Cut tofu in half horizontally, wrap in a clean kitchen

or paper towel, and press for 10 minutes. Then cut
into cubes, and season with a pinch of salt.⁠
2. ⁠Cook noodles according to package directions
(deduct 1 minute of cooking time), rinse & set aside.⁠
3. ⁠Heat up oil (ideally in a cast iron skillet), and sear
tofu for about 2 minutes from all sides until crispy.⁠
4. ⁠Sauté shallots, garlic and ginger in a second
pan/wok with a little bit of oil until fragrant, then
add curry paste and stir for another minute.⁠
5. ⁠Add sugar, coconut milk, coconut aminos,
lemongrass paste, vegetable broth, chopped
vegetables, and bring to a boil. ⁠
6. ⁠Let simmer for 5 minutes (or until veggies are firm
to the bite), then add cooked rice noodles, and
simmer for another minute. If needed, season to
taste with a pinch of salt. ⁠
7. ⁠Top soup with crispy tofu, chopped cilantro or Thai
basil, some fresh lime, and enjoy!⁠

WEEK THREE MEAL PLAN

 DAY FOUR
Breakfast
TAHINI DATE SMOOTHIE
Recipe by VegKit

Lunch
RED CURRY TOFU SOUP
Recipe by Plant-based Traveller

Dinner
CREAMY SPROUTS & BEANS
Recipe by Happy Skin Kitchen

WEEK THREE MEAL PLAN

 BREAKFAST 2 SERVES

TA H INI D AT E S MOO THIE

ING RED IEN TS

1 cup any plant-based 2 medjool dates, pitted

milk, such as almond, 2 tbsp tahini
soy or coconut 1 tsp ground cinnamon
1 frozen banana, Seeds of your choice -
peeled and chopped chia, hemp, flax

DIR ECT ION S

1. Add all ingredients to a blender, and blend until

as smooth as possible.
2. Add to two glasses with some ice and enjoy!

Tip: Add 1 tbsp Chia seeds for your daily Omegas.

LUNCH

RED CU RRY T OFU SO U P

Leftovers from Day Three

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 2 SERVES

CRE AMY S P RO UT S &

CANNE LINNI B E ANS

ING RED IEN TS

Serves 2 The zest and juice of

1 red onion finely sliced 1/2 lemon
2 garlic cloves crushed 1 can of cannellini
About 200gm of Brussel beans – drained and
sprouts – trimmed and rinsed
finely sliced 100ml of plant-based
A small handful of kale cream
– destemmed and Pinch of chilli flakes
roughly chopped Salt and pepper to
1 tbsp of olive oil taste

DIR ECT ION S

1. Add the oil to a large frying pan on a medium

heat. Add in the sliced red onion and cook for
around 5 minutes until it starts to caramelise.
2. Add in the garlic and chilli and cook for another
few minutes, Make sure to keep stirring to
prevent the garlic from burning.
3. Add in the sliced Brussel sprouts and cook for
8-10 minutes until the sprouts start to soften.
4. Add in the curly kale and the drained cannellini
beans. Mix everything together.
5. Pour in the cream and a splash of water and
cook for 5-6 minutes.
6. Taste and adjust for seasoning. Add the lemon
zest and lemon juice. Serve while still warm.

WEEK THREE MEAL PLAN

 DAY FIVE
Breakfast
GARLIC BEANS ON TOAST
Recipe by VegKit

Lunch
CREAMY SPROUTS & BEANS
Recipe by Happy Skin Kitchen

Dinner
TOFISH AND CREAMY KALE MASH
Recipe by No Meat May

WEEK THREE MEAL PLAN

 BREAKFAST 4 SERVES

G ARL I C B E ANS O N TO AST EAT

NO M
FAVE
ING RED IEN TS MAY
IT
VEGK
1 tbsp cumin seeds 50ml olive oil
½ cup dried broad 2 lemons
beans, soaked overnight 1 bunch dried oregano
1 tin butter beans, with 1 bunch parsley, finely
liquid chopped
4 cloves garlic, minced Salt & pepper
½ cup fresh broad 1 loaf sourdough
beans, blanched bread, sliced

DIR ECT ION S

1. Toast the cumin seeds in a dry pan for 30 seconds

over low heat. Add soaked broad beans, butter
beans, garlic, olive oil, fresh broad beans, juice of
1.5 lemons, oregano, half the parsley, and season
with salt & pepper. Lightly warm through.
2. In the meantime, toast your bread. Place a slice of
bread at the bottom of each serving bowl. Spoon
over the bean mixture, with a nice amount of liquid.
3. Finish with the remaining fresh parsley and lemon.

Tip: Serve with 1 tbsp Hemp seeds for daily Omegas.

LUNCH

C REA MY S PROU T S &

C ANNEL LINI B EA NS
Leftovers from Day Four

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 4 SERVES

TO F IS H & C RE AMY
K ALE MA S H
ING RED IEN TS

For the Tofu Pinch of Salt

Marinated Tofu 1 Cup Soda Water
400g Tofu, pressed & Nori sheets
cut into 4 pieces
1/2 cup Veggie Stock For the mash
1 tbsp White Miso Paste 4 large Potatoes
1/4 tsp Salt chopped and boiled
2 tbsp Lemon Juice 1 large bunch of Kale
1/2 tsp Salt chopped and blanched
1/2 tsp Garlic Powder 1/2 bunch of Spring
Onions
Batter 2 Tbsp of plant-based
1 Cup Flour Butter
1 Tsp Sweet Paprika 1/2 Cup Soy Cream
1 Tsp Garlic Powder Salt & Pepper to taste

DIR ECT ION S

1. Mix the tofu marinade ingredients together then

marinate the Tofu... the longer, the better.
2. Meanwhile, pulse the Kale in a food processor with
Spring Onions. Mash your Potatoes with margarine,
soy cream, salt & pepper, then add the Kale &
Spring Onions.
3. Mix together the batter ingredients (minus the
nori). Place some nori onto each piece of tofu, coat
in the batter mix and shallow fry.
4. Serve your tofish on top of your mash, with some
fresh parsley and a squeeze of lemon. The tofish
would also be delicious with a chips for a real treat!

WEEK THREE MEAL PLAN

 DAY SIX
Breakfast
ZUCCHINI FRITTERS
Recipe by the_smallseed_

Lunch
HEIRLOOM TOMATO FARRO SALAD
Recipe by Happy Skin Kitchen

Dinner
SPICY BEAN CHILLI 🔥
Recipe by Rainbow Plant Life

WEEK THREE MEAL PLAN

 BREAKFAST 4 SERVES

ZU CCH I NI F RI T T E RS
ING RED IEN TS

250g fresh corn⁠ 1 1/2 Tsp Cumin

350g zucchini - grated⁠ powder⁠
4 large spring onions - 1-2 large cloves garlic-
thinly sliced⁠ crushed⁠
1/4 Tsp hot cayenne 115g Besan flour
pepper⁠ (chickpea)⁠
Salt and pepper⁠
DIR ECT ION S

1. Place all the ingredients into a bowl and combine. ⁠

2. Heat a little olive oil in a frying pan, then add
approx 1/3 Cup of mixture to pan, flatten gently.⁠
3. Cook each side on medium heat for approx 2-3 mins
or until browned. ⁠Gently flip to cook other side.⁠
4. Serve topped with some avocado, get back into bed
& enjoy straight away!⁠

LUNCH 3 SERVES

TOMATO & FARRO SALAD

ING RED IEN TS

2 1/2 cups of farro - soaked Drizzle of olive oil and

overnight salt for roasting
300g of heirloom tomatoes – For the dressing:
sliced in halves 4 tbsp of good quality
1 can of cannellini beans- extra virgin olive oil
drained and rinsed 3 tbsp of lemon juice
1 red onion – finely sliced 3 tbsp of balsamic
100g of pitted olives – halved vinegar
Bunch of basil chopped 1 garlic clove – crushed

DIR ECT ION S

1. Place tomato halves on a baking tray, drizzle with olive oil &
salt, slow roast in the oven at 150 degrees Celsius (not
higher!) for 30-35 minutes.
2. Cook the farro - place in a large pan of salted boiling water
and cook on medium for 30 minutes. Drain and leave to cool.
3. Mix all the dressing ingredients into a bowl, then add the
onion, olives, beans, cooked farro, tomatoes, basil
and mix well.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 6 SERVES

S P I C Y B E A N C H I L LI 🔥
ING RED IEN TS

3 tbsp olive oil 2 bay leaves

1 large onion, diced 1 ½ tbsp tamari or soy
6 garlic cloves, chopped sauce
2 jalapeños, diced 2 chipotle peppers in
(remove membranes for adobo
less heat) 1 can whole peeled
2 tbsp tomato paste tomatoes, crushed by hand
4 tbsp chilli powder (include juices)
1 tbsp ground cumin 1 ½ tsp salt plus more as
1 ½ tsp smoked paprika needed
1 tbsp oregano Freshly cracked black
3/4 cup (180 mL) dry red pepper to taste
wine 1 tbsp maple syrup
2 cups (480 mL) 1 - 1 ½ tbsp lime juice
vegetable broth 1 tsp red wine vinegar
2 cans of pinto beans, 3 tbsp masa harina
drained and rinsed (Mexican corn flour)
1 can of white beans, (optional)
drained and rinsed 1 cup (12g) cilantro,
2 tbsp cocoa powder chopped

Cooking method on the next page

WEEK THREE MEAL PLAN

 DINNER

S P I C Y B E A N C H I L LI 🔥
DIR ECT ION S

1. Read all the instructions and notes before getting

started, especially about moderating the spiciness level.
2. Heat a Dutch oven or heavy-bottomed saucepan over
medium-high heat. Add the olive oil, and once it’ s
shimmering, add the onions and season with a few
pinches of salt. Stir frequently and cook the onions until
nicely golden brown, stirring occasionally, about 10
minutes. If they start to burn around the edges, stir
more frequently and/or add a splash of water.
3. Add the garlic, jalapeños, and tomato paste, and cook
for 2-3 minutes, stirring very frequently, until tomato
paste is darker in color. If it starts to dry out, add a
splash of water and scrape up any browned bits.
4. Stir in the chili powder, cumin, paprika, and oregano and
stir vigorously for 30 seconds.
5. Pour in the red wine to deglaze the pot, scraping up any
browned bits. Simmer rapidly for 3 to 4 minutes, or until
the smell of alcohol has cooked off and it's jammy.
6. Pour in the vegetable broth, pinto beans, navy beans,
cocoa powder, bay leaves, soy sauce, chopped chipotle
peppers + adobo sauce, hand-crushed tomatoes + their
juices, salt, black pepper to taste, and 1 tablespoon
maple syrup. Stir well.
7. Bring the chili to a boil over high heat, then reduce to a
gentle simmer (this is lowest heat on my small burner).
Take care to not boil or too rapidly simmer the chili, as
it will break down the beans too much.
8. Cook, stirring every 10 minutes, until thick and velvety
and the flavors have melded together, about 1 1/2 hours
(or up to 2 hours). Discard the bay leaf.
9. Stir in the masa harina, if using. Simmer for 3 minutes,
until the texture has further thickened.
10. Stir in 1 tablespoon lime juice, the vinegar, and cilantro.
Taste and add more lime juice as needed for tanginess
and add up to 1 more tablespoon maple syrup for
sweetness to balance any bitterness. Season with salt
and pepper, as needed.
11. Serve with warm brown rice, and a side of veggies - plus
toppings of choice - pickled onions, chopped cilantro,
sliced scallions, vegan sour cream, and avocado!

WEEK THREE MEAL PLAN

 DAY SEVEN
Breakfast
CHOCOLATE PANCAKES
Recipe by No Meat May

Lunch
VIETNAMESE NOODLE SALAD
Recipe by Okonomi Kitchen

Dinner
SUNDAY ROAST 'TURKEY'
Recipe by Nora Cooks

WEEK THREE MEAL PLAN

 BREAKFAST 2 SERVES

CH OC O L AT E P ANCA KES
ING RED IEN TS

Pancakes Chocolate Sauce

1 cup Wholemeal Flour 3 tbsp Coconut Oil
2 tbsp Baking powder 1 tbsp Peanut Butter
1 tbsp Sugar 1 tbsp Rice Syrup
a pinch of Salt 2 tbsp Cocoa Powder
1 cup Soy Milk 50g Dark Chocolate

DIR ECT ION S

1. Whisk your pancake ingredients together in a bowl.

Heat coconut oil in a pan, then ladle in the batter,
cooking each pancake for 1 minute on each side.
2. In a seperate saucepan, add your sauce ingredients,
whisking as you add each ingredient until the
mixture is smooth. Whisk for 2 mins over a low
heat, the serve with your pancakes and some
berries if you desire.

LUNCH 2 SERVES

V I E T NA MES E NOODLE SALAD

ING RED IEN TS
3 tbsp rice vinegar 1 large carrot, julienned
¼ cup lime juice 2 cucumbers, julienned
¼ cup vegan fish sauce 8 lettuce leaves (120g)
2 tbsp coconut sugar ½ cup cilantro (20g)
2 garlic cloves, finely minced ½ cup mint leaves (18g)
1 red chilli, deseeded/sliced ¼ cup chopped roasted
200g vermicelli rice noodles peanuts (36g)
1 block smoked tofu (250g) lime wedges to serve

DIR ECT ION S

1. Soak the rice noodles in a large bowl of water for 15 minutes or until
softened. Meanwhile, add all the dressing ingredients into a small
bowl and combine. Cube the tofu into ½ inch pieces. Julienne the
carrots and cucumbers. Shred the lettuce. Roughly chop the herbs.
2. Over medium heat, add in the noodles with a bit of the soaking
water to finish cooking. Drain and rinse with cold water. Transfer to
a large mixing bowl. Add the vegetables, herbs, tofu, peanuts and
dressing into the bowl with the vermicelli noodles. Toss until
everything is evenly distributed.

PAGE 4
WEEK THREE MEAL PLAN
 DINNER 8 SERVES

" TU RK E Y" RO AS T D INNER

ING RED IEN TS

1 can chickpeas 1 tsp onion powder

3/4 cup no chicken 1/2 tsp garlic powder
broth 1 1/2 cups vital wheat
2 tbsp olive oil gluten
1/4 cup nutritional 3-4 cups additional
yeast broth, for steaming
2 tbsp soy sauce 4 tbsp vegan butter,
1 tsp dried sage (or olive oil)
1/2 tsp dried thyme 1 tbsp soy sauce
1/4 tsp dried rosemary

DIR ECT ION S

1. In a food processor or blender, add the drained

chickpeas, broth, olive oil, nutritional yeast, soy
sauce, sage, thyme, rosemary, onion powder and
garlic powder. Blend until smooth.
2. Transfer to a large mixing bowl, then add the vital
wheat gluten and start to mix it into the wet
ingredients with a spatula/spoon, then use your
hands and mix until it starts to come together.
3. Sprinkle a little vital wheat gluten on a clean
surface, transfer the mixture to the surface and
knead about 10 times. Shape it into a loaf.
4. In a large pot with a steamer basket, place the loaf
with 3 cups of broth on the bottom for steaming.
(make your own steamer basket by placing a few
balls of foil into a pot, and adding a heat safe plate
that the loaf can sit on).
5. Cover, bring to a boil, then reduce the heat so it’ s
simmering gently. Steam for 1 hour. Make sure to
add more broth if it evaporates too soon. You can
pour some extra broth over the roast halfway.
6. After 1 hour remove the pot from heat and open
the lid so the loaf can cool for a few minutes.
7. To brown the outside, heat a large skillet over
medium-high heat, add the vegan butter and let it
melt, then add the soy sauce and stir. Place the
cooked loaf in the pan and let it brown on all sides.
8. Place on a cutting board or serving platter, sprinkle
with herbs and slice thinly. Serve immediately with
gravy, mashed potatoes and all your favourite veg!

WEEK THREE MEAL PLAN

 SNACKS
1. CRISPY ROASTED CHICKPEAS
Recipe by Love & Lemons

2. ASIAN CUCUMBER SALAD

Recipe by The Woks of Life

3. APPLE PIE
Recipe by Loving it Vegan

4. BANANA BERRY NICE CREAM

Recipe by VegKit

Download the No Meat May Community

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

WEEK THREE MEAL PLAN

 SNACKS

CRI S P Y RO AS T C H ICKPE AS
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 4 SERVES

A S I AN CU CUMBER S ALAD
ING RED IEN TS

2 seedless cucumbers 2-4 cloves garlic (finely

1 tsp salt chopped)
2 1/2 tsp sugar 1-2 tsp chili oil (optional)
2 tsp sesame oil 2 tsp toasted sesame seeds
3 tsp light soy sauce a small handful of chopped
1 1/2 tbsp rice vinegar cilantro

DIR ECT ION S

1. Wash cucumbers and pat dry. Combining salt, sugar,

sesame oil, light soy sauce, and rice vinegar to make
dressing. Stir until the sugar and salt are completely
dissolved. Set aside.
2. Smash the cucumbers or chop into bite sized pieces.
3. In a bowl, mix the cut cucumber with the dressing,
garlic and chilli oil. Serve, garnished with sesame seeds
and cilantro.

PAGE 4
WEEK THREE MEAL PLAN
 SNACKS
8 SERVES

AP P L E P IE
ING RED IEN TS

For the Filling: For the Crust:

6 cups Granny Smith 2 ½ cups All Purpose
Apples (750g) Peeled Flour (312g)
and Sliced 1 Tbsp White
½ cup Light Brown Granulated Sugar
Sugar (100g) 1 tsp Salt
¼ cup All Purpose Flour 1 cup Vegan Butter
(31g) (225g)
1 tsp Ground Cinnamon 3 Tbsp Ice Water
½ tsp Ground Nutmeg
¼ tsp Salt For brushing the Pie
1 Tbsp Lemon Juice before Baking:
1 tsp Vanilla Extract Vegan Butter Melted
1 Tbsp Vegan Butter Light Brown Sugar

Cooking method on the next page

PAGE 4
WEEK THREE MEAL PLAN
 SNACKS

AP P L E P IE
DIR ECT ION S
1. Prepare the crust: Add the flour, sugar and salt to your mixing
bowl and mix together.
2. Add the vegan butter and mix it into the dry ingredients with
your hands until you have crumbs.
3. Add the ice water and mix it into a big ball of dough. If
needed, add an extra tablespoon or two of iced water (only if
it doesn’ t want to form into a ball of dough).
4. Cut the ball of dough into equal halves and form the two
halves into two balls.
5. Place the balls of dough into the fridge for an hour. This lets
the gluten in the dough relax and helps to prevent shrinking
while it bakes.
6. When the dough has been in the fridge for an hour, then bring
out one of the balls so you can roll it out for your crust.
7. Roll out one of the balls of dough into a circle wider than the
size of a 9-inch round pie dish.
8. Spray your 9-inch round pie dish with non-stick spray and
then place the dough over your pie dish and press it down
into the edges of the dish.
9. Preheat the oven to 350°F (180°C).
10. Prepare the filling: Add peeled and sliced Granny Smith apples
to a mixing bowl.
11. Add the brown sugar, all purpose flour, cinnamon, nutmeg,
salt, lemon juice and vanilla extract and toss with the apples
so that they’ re evenly coated.
12. Add the filling on top of the pie crust and spread it out evenly.
Dot the top of the apple filling with the vegan butter.
13. Roll out the second ball of dough for your top crust and place
it on top of the pie filling.
14. Trim off any excess dough and then pinch the top and the
bottom crusts together to seal it. Press a fork around the
edges to create a pattern and to seal it in even more.
15. Brush the top of the pie with melted vegan butter and
sprinkle the top with brown sugar.
16. Cut slits in the top of the pie for the steam to escape and then
place the pie dish onto a parchment lined baking tray (the pie
can drip while it bakes) and bake it for 50-60 minutes.
17. Keep a check on it and at the 50 minute mark if it is showing
signs of over-browning and you are seeing the filling bubbling
up from the slits, then you can take it out of the oven. If it
isn’ t over-browning then leave it in for the full hour.
18. Allow the pie to cool for 2-3 hours before slicing and serving.

PAGE 4
WEEK THREE MEAL PLAN
 SNACKS 4 SERVES

B A N A N A BER R Y N I C E C R EA M

ING RED IEN TS

3 bananas, chopped 400 g tin coconut

and frozen for 3 hrs cream, refrigerated
2 cups frozen 2-4 tbsp rice malt
blueberries syrup, as desired

DIR ECT ION S

1. Place all ingredients in a high speed blender or

food processor and blitz until completely smooth.
2. Serve immediately for a “soft serve” ice cream, or
pour into a large freezer-safe container and
freeze for 3-5 hours for a firmer ice cream.
3. Serve as is, or top with toasted flaked coconut,
fresh berries or chopped nuts.

PAGE 4
WEEK THREE MEAL PLAN