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7 day meal guide


Created for the Vegan Society of Aotearoa New Zealand by Emily Lewis, Nov 2015

All recipes are intended to serve 2 people, sometimes with leftovers
Day 6 and 7 are designed to be weekends with brunch. Click the day for full details.

Day 1
Muesli
Spiced butter beans with herbs
Pesto risotto with roasted courgette
Day 2
Avocado on toast
Citrus kale salad
Roasted Ratatouille
Day 3
Hearty breakfast smoothies
Hummus and veggie sandwich
Broccoli curry udon
Day 4
Fruit salad
Homemade instant noodles
3 Bean chili
Day 5
Porridge
Italian pasta salad
Minimalist butter chickpeas
Day 6
Scrambled tofu
Lentil and apple salad
Macaroni and “cheese” bake
Day 7
Hearty Pancakes
Quick sprout salad
Tempeh and potato tacos
Tips & snacks
Snack ideas
Supplements
Chocolate chip cookies

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Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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