Meal Plan Example #6
Breakfast –
Chocolate Oats with Nut butterAdd 1/2 cup rolled oats, 1 cup almond milk and a pinch of salt to a small pot. Bring this to the boil and then simmer for around 5-8 minutes (until the oats are nearly cooked and soft). Add in a small splash of almond milk, 1 tbsp macadamia nut butter and 1 tbsp dark chocolate chips. Give this a good stir and let cook for a further 2 minutes. Serve with some extra chocolate chips, some macadamia nuts and strawberries. Snack –
Homemade Apple Chips
Serves 2-3Thinly slice 3-4 apples. Sprinkle on some ground cinnamon – making sure each apple slice is well coated in
the spices. Layer the apple slices on a baking sheet and place in a preheated oven (110*C). Let the apples bake for around an hour, flip them over and bake for another hour. For crunchier chips, bake for a further half an hour – the longer they stay in the oven, the crispier they will get.Lunch –
Toasted Cheese on seeded bread with salad piecesTwo slices of seeded bread
Spread chutney on the bread
Add sliced vegan cheese
Add sliced onion and sliced tomato
Place in a toaster machine until the bread in golden brown and the cheese has melted.Snack –
Fruit salad with berriesBerries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. As a result, incorporating berries into your diet may help prevent and reduce symptoms of many chronic diseases. Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. Berries may help reduce inflammation and decrease your risk of heart disease and other health problems. Dinner –
Black Bean Chilli
Serves 3-4Fry 2 diced onions in some vegetable oil. Add in 1 tbsp crushed garlic, 1 tbsp smoked paprika, 1/2 tsp chili and 1/2 tsp cayenne pepper. Let this fry until the onions are glossy. Add in 350g diced zucchini and 500g grated carrots. Let this fry for 5 minutes. Add in 800g chopped tinned tomato and 1 cup tomato puree. Bring this to the boil and let it simmer for 5 minutes. Add in 1/4 cup chutney and 1 tbsp sugar. Add in 1 tin black beans. Stir well. Let this simmer for 10-15 minutes. Serve with rice or cauliflower rice, avo and grated vegan cheese.
