Food Lovers Market is collaborating with ProVeg South Africa in promoting Veganuary 2021, a global pledge to get people to eat more sustainable, healthy options by trying a vegan or plant-based diet for the month of January.
Veganuary does a wonderful job of supporting all participants with recipes and educational content, which contributes to their success of receiving 1 million sign-ups since their launch in 2014. To prepare your taste buds for January, ProVeg South Africa brings you an affordable, easy, and delicious plant-based one-week meal plan for one person for under R50 per day! This is made possible by getting all your ingredients from Food Lover’s Market.
This meal plan was sourced from Toni Okamoto, author of Plant-Based on a Budget. It was featured on the Netflix documentary What The Health, and has now been adapted to the availability and cost of ingredients found in Food Lovers Market.
One Week Plant-Based Meal Plan for One
Try this one week Vegan meal plan for one which averages about R50 per day when you purchase your ingredients from a Food Lover’s Market store.
Download the full, printable meal plan, shopping list, and recipes here.
![meal-plan-week-vegan meal-plan-week-vegan](jpg/meal-plan-snippe.jpg)
Recipes
BREAKFAST
High-Fibre Cereal
INGREDIENTS:
- 2 Weetbix
- 1 ½ cup almond milk
OPTIONAL INGREDIENTS:
- A banana
- Some blueberries
DIRECTIONS:
- In a standard-size bowl, add the weetbix.
- Pour in almond milk on top of your cereal
Overnight Oats
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:
- 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.
- In the morning, mix and enjoy chilled. (No cooking or heating is necessary – the oats soften overnight)
- Garnish with sliced banana to sweeten
Green Smoothie
INGREDIENTS:
- 2 peeled and frozen bananas
- Kale
- 1 ½ cups of almond milk
DIRECTIONS:
- In a blender, blend all the ingredients on high until smooth
LUNCH & DINNER
Summer Chickpea Salad
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:
- In a salad bowl, add the lettuce, cucumber, chickpeas, and any other salad additions you’d like. Drizzle with salad dressing, if using.
Saucy Veg Pasta
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:
- 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.
- 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.
Barley & Veg Soup
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:
- In a large pot over medium-high heat, heat the oil.
- 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.
- 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.
- Stir in the minced coriander.
Chickpea Curry & Rice
INGREDIENTS:
- 1 cup of uncooked brown rice
- 2 cups of water
- 2 tablespoons of curry powder, divides
- ½ teaspoon of cinnamon
- ½ teaspoon of cumin
- ½ teaspoon of ground ginger
- 1 can of chickpeas, rinsed and drained
- 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
- ½ onion, diced
- 3 garlic cloves, minced
- 1 tin of tomatoes
- ⅛ cup of water
- 1 cup of kale, finely chopped
DIRECTIONS:
- Preheat the oven to 230 degrees C.
- Add rice and water to a medium pot with a lid. On a high wattage, bring to boil. Cover with the lid and reduce the heat to low. Cook for 40 minutes. Remove from the heat and fluff with a fork.
- In a small bowl, mix 1 tablespoon of the curry, cinnamon, cumin and ginger. Toss the chickpeas in seasoning.
- Place the chickpeas on a baking tray. Cook for 15 minutes.
- While the chickpeas are baking, heat the onion, garlic, and oil in a non-stick pan for 2 to 3 minutes.
- Add the tomatoes, water and 1 tablespoon of curry powder. Cover and continue to cook.
- Add kale, and chickpeas to the curry and tomato mix. Let it simmer for 5 more minutes.
- Serve over rice.
Shopping List
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