7 day meal guide


Day 6


Breakfast/Brunch

Scrambled tofu

(recipe from www.theppk.com)

1 ½ tsp ground cumin
1 tsp dried thyme
½ tsp ground turmeric
1 tsp salt
2 tbsp olive oil
1 small onion, diced
½ capsicum, diced
2 cloves garlic
1 block firm tofu
½ carrot, grated
sliced avocado, to serve

Combine spices in a small bowl and set aside. Heat the olive oil over medium heat. Saute the onion and capsicum until the onion is translucent. Add the garlic and cook for a further 30 seconds. Crumble the tofu into the pan and add the spices. Mix everything thoroughly. If it seems really dry then add water, a tablespoon at a time, until a nice egg-like consistency is reached. When the tofu is heated through and starting to brown, turn off the heat and grate some carrot over the top for colour. Serve with avocado sliced on top, with a side of toast.

Lunch

Lentil and apple salad

(recipe from greenevi.com)

juice of 1 orange
2 tbsp olive oil
1 tbsp mustard
1 tsp maple syrup
1 clove garlic, minced
dash of salt and pepper
100 g rocket
1 can lentils, drained and rinsed
1 apple, sliced thinly
½ c roast unsalted almonds, chopped
Whisk together orange juice, olive, oil, mustard, maple syrup and garlic. Toss lentils, apples, and rocket with dressing. Serve topped with almonds.

You can also buy dried lentils. Cook using a ratio of 1 cup lentils to 2 cups water. Bring to the boil then simmer until water is absorbed.

Dinner

Macaroni and “cheese” bake

(recipe from vegnews.com)

250 g macaroni noodles
1 c potatoes, chopped
¼ c carrots, chopped
1/3 c onion, chopped
1 c water
1/3 c non-dairy buttery spread
¼ c unsalted cashews
2 tsp salt
¼ tsp mustard powder
1 tbsp lemon juice
¼ tsp black pepper
Handful of breadcrumbs

Preheat the oven to 175C. Cook macaroni according to package directions. Combine potatoes, carrots, onion, and water in a small saucepan, cover, and bring to a boil. Simmer for just a few minutes until vegetables are soft. In a blender, combine vegetable mixture with buttery spread, cashews, salt, mustard, lemon juice, and pepper. Blend thoroughly, leaving part of the blender lid open to vent the steam. Combine this sauce with the cooked macaroni, and spread in a rectangular baking pan. Top with breadcrumbs. Bake for 30 minutes.

You could also try topping with grated vegan cheese. See our dairy alternatives page for cheese options.