7 day meal guide


Day 7


Breakfast

Hearty Pancakes

½ c plain flour
½ c wholemeal flour
½ c quick oats
3 ½ tsp baking powder
½ tsp salt
1 tbsp sugar
1 1/4 c non-dairy milk
¼ c neutral-tasting oil, plus more for frying
1 tsp vanilla
Maple syrup, for serving

Preheat a skillet or griddle to medium heat. Mix the dry ingredients together in a large bowl. Make a well in the centre, and add wet ingredients. Stir just until combined, lumpiness is to be expected. Add a little oil to the pan, then, using a greased 1/3 c measuring cup, scoop out some batter on to the hot griddle leaving space between each cake to manoeuvre a spatula. When the edges are dry (there won't be many bubbles on the surface because the batter is so thick), flip the cakes. The second side should cook faster, about 2-3 minutes.

Lunch

Quick sprout salad

(recipe from thestonesoup.com)

1 container mixed bean sprouts (you can usually find this near the bagged lettuce at the supermarket)
1 avocado, cut into chunks
large handful of brazil nuts or almonds
juice of 1 lemon
1 tbsp olive oil
salt and ground pepper to taste
Optional accompaniment – a few slices of baguette
Combine all ingredients. Goes nicely piled on slices of baguette, or just alone.

Dinner

Tempeh and potato tacos

(recipe from avocadoadaynutrition.com)

1 tsp chili seasoning
1 tsp smoked paprika
1/2 tsp ground cumin
1/4 tsp ground coriander
pinch of oregano
pinch of thyme
pinch of cinnamon
1 tbsp olive oil
150 g waxy potatoes, cut in 1 cm dice
1 small red onion, diced
2 cloves garlic, minced
1/2 red capsicum, diced
1/2 packet tempeh
4 tortillas
guacamole or sliced avocado
shredded lettuce

Tempeh
Tempeh is a fermented soybean cake that originated in Indonesia. It has a different texture and flavour to tofu, described by some as “earthy” or “nutty.” It makes an excellent substitute for mince when crumbled. Tonzu brand is available in some supermarkets.

Combine spices in a small bowl and set aside. Crumble tempeh into bite-sized pieces and set aside. Heat oil over medium-high heat in skillet. When hot, add potatoes and sauté 5 minutes, stirring occasionally. Add red onion and garlic. Sauté an additional 5 minutes, stirring occasionally, until onion is tender and potatoes are lightly browned. Add red pepper and sauté 3 minutes until all vegetables are tender. Add tempeh and spice mix and stir well to evenly distribute the spices. Sauté 3 minutes to heat through. Serve with tortillas, lettuce, and guacamole.