ProVeg One Week Vegan Meal Plan

INGREDIENTS:

• 2 Weetbix
• 1 ½ cup almond milk

OPTIONAL INGREDIENTS:

• A banana
• Some blueberries

 DIRECTIONS:

1. In a standard-size bowl, add the weetbix.
2. Pour in almond milk on top of your cereal

INGREDIENTS:

• 1 cup of quick oats
• 1 cup of almond milk
• 1 ½ tablespoons of raw sunflower seeds
• ½ of a banana, sliced
• ¼ teaspoon of cinnamon 

DIRECTIONS:

1. Add the oats, sunflower seeds, milk and water to a storage container, glass or mason jar. Cover with a lid or aluminium-foil and refrigerate overnight.
2. In the morning, mix and enjoy chilled. (No cooking or heating is necessary – the oats soften overnight)
3. Garnish with sliced banana to sweeten

INGREDIENTS:

• 2 peeled and frozen bananas
• Kale
• 1 ½ cups of almond milk

DIRECTIONS:

1. In a blender, blend all the ingredients on high until smooth

LUNCH & DINNER

Heads-up: You’ll be making this twice. You can either double this recipe and do all your prepping in one swoop or if you want your veggies extra crispy, you can make it separately today and tomorrow.

INGREDIENTS:

• 2 cups of chopped lettuce
• 1 cup of chopped cucumber
• ¾ cup of cooked chickpeas
• 1 small tomato, diced
• ¼ of a yellow onion, diced
• A squeeze of lemon juice

 OPTIONAL INGREDIENTS:

A sprinkle of black pepper and your favourite salad dressing

DIRECTIONS:

1. In a salad bowl, add the lettuce, cucumber, chickpeas, and any other salad additions you’d like. Drizzle with salad dressing, if using.

INGREDIENTS:

• 2 cups of pasta
• 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
• ½ onion, diced
• 3 garlic cloves, minced
• 250g frozen mixed vegetables
• 1 can of cannellini beans, drained and rinsed
• 1 can of pasta sauce

DIRECTIONS:

1. In a large pot over medium-high heat, boil water and cook the pasta according to the directions on the package. Remove from the heat and drain.
2. While the pasta cools, begin on the veggies! In a large pan over medium-high heat, heat the vegetable oil and sauté the onion and garlic for 3 minutes or until the onion becomes tender and translucent. Add the frozen mixed veggies and sauté for 3 to 4 minutes, until the broccoli is heated. Add the can of cannellini beans, cooked pasta and pasta sauce.

INGREDIENTS:

• 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
• ½ onion, diced
• 3 garlic cloves, minced
• 2 cups of sliced celery
• 250g of frozen mixed vegetables
• 2 cups of pearl barley
• 14 cups of water
• Vegetable stock
• ¼ cup of minced coriander

OPTIONAL INGREDIENTS:

Extra firm tofu, cubed. Sprinkle of black pepper

DIRECTIONS:

1. In a large pot over medium-high heat, heat the oil.
2. Add the onion and garlic and sauté for about 2 to 3 minutes. Add the celery, mixed veg, and sauté for 3 to 4 minutes, or until the veggies are tender.
3. Add the pearl barley, water, vegetable stock, and bring to a boil. Once it’s boiling, cover the pot with a lid, and bring to simmer for 40 minutes.
4. Stir in the minced coriander.

Fresh Produce

• ☐ 1 bunch of Kale                               
• ☐ 4 bananas
• ☐ 1 bunch of Dhania/ 30g Coriander                                          
• ☐ 1 head of Garlic
• ☐ 1 small lemon                                                 
• ☐ 1 apple                 
• ☐ 2 small onions                                  
• ☐ 1 orange (for snacking)                  
• ☐ 2 small tomatoes                            
• ☐ 1 large cucumber                            
• ☐ 1 large head of lettuce   
• ☐ 1 bunch of celery                            

Pantry:

• ☐ 1kg Brown Rice                                                                  
• ☐ 500g Pearl
• ☐ Barley
• ☐ 1kg Quick Oats
• ☐ ¼ cup raw sunflower seeds
• ☐ 2 tablespoons cinnamon
• ☐ 2 tablespoons curry 
• ☐ ½ tsp cumin 
• ☐ ½ tsp ground ginger                                                    
• ☐ Fatti’s & Moni’s Macaroni 500g         
• ☐ 1 tin cannellini beans                                                                                
• ☐ 2 tins Chickpeas                                                                            
• ☐ 1 tin tomatoes                                                                              
• ☐ 1 tin of pasta sauce                                                                                    
• ☐ 1L Almond Breeze Unsweetened Almond Milk                                   
• ☐ 1 package of Vegetable Stock                                                                                 
• ☐ 2 x 250g Penny Lane Frozen Mixed Veg                                                
• ☐ 6 Weetbix biscuits                                                         

Optional Extras

• ☐ Extra Firm Tofu
• ☐ Fresh or Frozen Berries
• ☐ More seasonal, Summer fruit for snacking
• ☐ Salad Dressing (*Look on the ingredients to ensure it contains no dairy or honey) 
• ☐ Bananas
• ☐ Black Pepper