7 day meal guide


Day 3


Breakfast

Hearty breakfast smoothies

2/3 c quick oats
1 ½ c non-dairy milk of choice
2 frozen bananas *
10 strawberries (fresh or frozen)
¼ c peanut butter (or other nut butter)
2 tbsp ground linseed (optional)

Combine all ingredients in a blender and blend until smooth.

* This will also work with fresh bananas, however I think the texture is nicer with frozen. Peel the bananas the night before, cut into chunks, and pop them in a plastic bag in the freezer for the morning.

Lunch

Hummus and veggie sandwich

4 slices bread
Hummus
1 tomato, sliced
lettuce leaves
cucumber, sliced
½ small red onion, sliced
alfalfa sprouts, or similar
optional side – potato crisps
Toast bread if desired. Spread some hummus on each slice. Add half of veggies to each sandwich and close.

Try different types of hummus, there are so many variaties in the fridge at your local supermarket.

Dinner

Broccoli curry udon

(recipe from www.theppk.com)

200 g dry round udon noodles (or spaghetti if you can’t find it, half the pack for 2 servings)
200 g broccoli florets
Medium red onion, thinly sliced
2 tsp fresh minced ginger
3 cloves garlic, minced/finely chopped
Big pinch red pepper flakes
2 c vegetable broth mixed with 2 tsp cornflour
2 tsp curry powder
1 tbsp soy sauce
1/2 c canned coconut milk
4 tsp sesame seeds
Cook udon according to package directions. Drain, rinse with cold water, and set aside.
Sauté broccoli in a large pan over medium heat in 2 tsp olive oil for about 7 minutes. Keep covered except to stir a few times. Remove from pan and set aside. Sauté onions in 2 tsp oil for about 3 minutes. Transfer to the bowl with the broccoli. Sauté the garlic and ginger in a little oil for about 1 minute. Add the red pepper flakes, vegetable broth/cornflour, curry powder, and soy sauce. Cover and bring to a boil. Let thicken a bit, for about 3 minutes. Mix in coconut milk and turn off the heat. Add noodles, broccoli, and onion to the pan and mix to coat. Serve sprinkled with sesame seeds.

You could try adding any other vegetables as well or instead, plus sprinkle cashews on top.