7 Day Meal Plan

Day 3

Breakfast:

Hearty breakfast smoothie

Recipe by UnknownCourse: BreakfastDifficulty: Easy
Servings

1

servings
Prep time

5

minutes
Cooking time

5

minutes

Ingredients

  • 2/3 c quick oats

  • 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)

Directions

  • Combine all ingredients in a blender and blend until smooth.

Notes

  • 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 vege 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.

Dinner:

Broccoli curry udon

Recipe by www.theppk.comCourse: DinnerCuisine: ThaiDifficulty: Medium
Servings

2

servings
Prep time

20

minutes
Cooking time

30

minutes

Ingredients

  • 200 g dry round udon noodles

  • 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

Directions

  • 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.

Notes

  • You can use spaghetti if you can’t find udon, half the pack for 2 servings