7 Day Meal Plan

Day 7

Breakfast:

Hearty Pancakes

Course: BreakfastCuisine: EuropeanDifficulty: Easy
Servings

3

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 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

Directions

  • 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 by thestonesoup.comCourse: LunchCuisine: IndianDifficulty: Easy
Servings

2

servings
Prep time

10

minutes

Ingredients

  • 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

Directions

  • Combine all ingredients.

Notes

  •  Goes nicely piled on slices of baguette, or just alone.
Dinner:

Tempeh and potato tacos

Course: DinnerCuisine: MexicanDifficulty: Medium
Servings

4

servings
Prep time

10

minutes
Cooking time

30

minutes

Ingredients

  • 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

Directions

  • 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.