7 Day Meal Plan
Day 5
Breakfast:
Porridge
1 ½ c wholegrain oats*
2 ½ c water
½ c non-dairy milk
dash of cinnamon
¼ c chopped nuts of choice
½ c chopped fruit of choice
In a saucepan, bring water to a boil. Add oats and stir until thickened. Quick oats will only take a minute, wholegrain may take longer. If adding frozen blueberries, add them at the beginning so they thaw while the oats are cooking.
This is a great way to get some key daily nutrition sorted. Optional additions are walnuts (great for your daily omega-3), brazil nuts (selenium), blueberries (the best little antioxidants!), linseed (flaxseed) powder or hemp powder on top – for omega-3.
Cinnamon or cardomom are great for flavour and also provide nutritional benefits.
The fruit you add provides plenty of sugar so avoid the temptation of adding syrup.
Divide between two bowls, top with cinnamon, nuts, and fruit.
*Oats are nutritional heroes, being an excellent source of fibre and protecting gut health. Wholegrain are less processed than rolled oats.
Lunch:
Italian Pasta Salad
Course: LunchCuisine: ItalianDifficulty: Medium4
servings20
minutesIngredients
300 g small pasta of choice
250 g cherry tomatoes
½ c chopped sundried tomatoes
1 handful pitted black olives
2 tbsp chopped fresh chives
½ c chopped fresh basil
½ cucumber
3 cloves garlic, minced
4 tbsp white wine vinegar, or to taste
6 tbsp extra virgin olive oil
salt and pepper to taste
Directions
- Cook pasta according to package directions, drain, and run under cold water to cool. Put the pasta into a bowl.
- Chop the tomatoes, olives, chives, basil and cucumber into pieces about half the size of the pasta and add to the bowl.
- Whisk together garlic, vinegar, olive oil, salt and pepper.
- Pour dressing over salad and mix to coat.
Notes
- You could try adding a tin of mixed beans, and or pine nuts.
- Mixing vegan pesto into this salad is also a lovely option.
Dinner:
Minimalist Butter Chickpeas
Course: DinnerCuisine: IndianDifficulty: Medium4
servings20
minutes20
minutes300
kcalIngredients
1 small onion, diced
2 tbsp garam masala
1 tsp dried chilli flakes
1 can chickpeas, drained
1 can diced tomatoes
3 tbsp canned coconut milk
1 c basmati rice
chopped coriander for garnish
Directions
- Cook rice according to package directions. (1 cup rice to 2 cups water, bring to boil then simmer until water all absorbed).
- Heat a few tablespoons olive oil in a saucepan over medium-high heat. Sauté onion until translucent, about 5 minutes.
- Add garam masala and chilli, stir for about 30 seconds.
- Add drained chickpeas and cook for another minute or so.
- Add tomatoes and their juices and bring to a fast simmer. Cook for about 5 minutes, stirring every now and then.
- When the sauce has reduced a little, stir in the coconut milk.
- Taste, and season with salt.
- Serve chickpeas over rice, topped with coriander.
