7 day meal guide


Day 4


Breakfast

Fruit salad

1 banana
1 apple
1 pear
1 orange
1 kiwifruit
1 small bunch of grapes
Juice of 1 lemon

Peel the banana, orange, and kiwifruit. Chop everything except the lemon up into bite size pieces, and combine. Squeeze lemon juice over top and enjoy!

Use whatever fruits you wish, or what is in season. The above is just a suggestion.
You could also try adding vegan yogurt if you wish. See our dairy alternatives section.

Lunch

Homemade instant noodles

4 veggie stock cubes
2 tbsp chili sauce
2 tbsp soy sauce
1 tbsp sugar
½ c canned coconut milk
½ c frozen peas
½ c shredded carrot
½ c sliced dried shiitake mushrooms
2 bundles vermicelli bean thread noodles (I like Double Phoenix brand)
1 lime, cut into wedges.
1 green onion, thinly sliced

Vermicelli
Vermicelli bean thread noodles cook very quickly when soaked in hot water – they’re great for instant soups! Many supermarkets carry them in the international foods section.

Combine the stock cubes, chili sauce, soy sauce, sugar, and coconut milk into a paste. Divide between 2 portable containers – resealable glass jars are great but plastic is fine. Add half the peas, carrot, mushrooms, and noodles to each container. Divide the lime and green onion into 2 small plastic bags and tuck into containers. When ready to serve, remove plastic bag, fill container with boiling water, cover, and let sit for around 5 minutes. Stir very well, garnish with contents of bag, and enjoy!

Dinner

3 bean chili

2 tsp olive oil
1 small onion, chopped
½ tsp ground cumin
1 tbsp dried oregano
2 tsp salt
1 stalk celery, chopped
1 green capsicum, chopped
1 green chili, minced (optional)
2 cloves garlic, minced
800 g canned diced tomatoes
2 tbsp chili seasoning
ground black pepper to taste
1 can red kidney beans, drained
1 can black beans, drained
1 can chickpeas, drained
1 c frozen or canned corn

In a large soup pot, sauté onion with cumin, oregano, and salt until tender. Mix in celery, peppers, and garlic, cook until tender. Mix in tomatoes and remaining spices. Bring to a boil. Add beans and corn. Simmer until thickened, about 7-10 minutes.