Page 1


SHOPPING LIST FRUITS

STAPLES

HERBS

2 3 4 2 1 1 1 1 1 1 1

Olive oil Nutritional yeast Mustard Balsamic vinegar Rice vinegar Tahini Soy sauce Maple syrup Vanilla extract 1 jar olives Veg stock Vegan dark chocolate Tomato paste 1 can diced tomatoes

Fresh Fresh Fresh Fresh Fresh

avocado cup pineapple bananas lemons orange lime mango punnet grapes pomegranate punnet blueberries punnet blackberries

VEGGIES 1 bag baby spinach 1 bag salad leaves 1 bag arugulalrocket 1 large cauliflower 1 small broccoli 1 red onion 2 yellow onions 1 small cucumber 1 zucchini/courgette 1 kg/35oz squash 1 eggplant/aubergine 1 bulb garlic 1 punnet cherry tomatoes Nori sheets

NUTS & SEEDS Cashews Walnuts Chia seeds

GRAINS 1 1 1 1 1 1 1

packet macaroni pasta packet quinoa packet brown rice packet red lentils packet white rice packet oats packet granola

mint parsley basil cilantro chives

SPICES Paprika Chilli powder Turmeric Cumin powder Curry powder Onion powder (optional) Garlic powder (optional)

LEGUMES 1 can chickpeas 2 cans green lentils

PLANT MILKS & MORE 1 L almond milk 1 L coconut milk 1 small plain soy yogurt

NOTE: All legumes listed refer to pre cooked beans as that is what we recommend for convenience. If you want to buy dried beans and cook them at home, you will find all the information you need in the Meal Prep guide.


30 DAY VEGAN MEAL PLAN SUBSTITUTION GUIDE


CAULIFLOWER CASHEW CHEESE

PREP TIME 25 minutes

SERVES 7 person

INGREDIENITS

INSTRUCTIONS

- 112 head cauliflower, florets -1 tbsp olive oil - 1 tsp paprika - 114 tsp chili powder - 112 lemon, juice - 114 - 112 cup cashews -1/2cup water - 114 cup nutritional yeast - 112 tsp turmeric - 1tbsp mustard - Salt and black pepper, to taste

Preheat oven to 325F/160C. Whisk olive oil, paprika, chili, and lemon in a large bowl. Add cauliflower and mix to coat. Place on baking tray and bake for 20 mins or until golden brown. Soak cashews in boiling water while you wait for the cauliflower to bake. Then drain and add to blender with water. Blend on high until smooth. Pour into saucepan and add nutritional yeast, mustard , turmeric and seasoning. Heat for 2 minutes until sauce thickens. Pour over cauilflower and serve with salad.

PAGE 6


CRUNCHY CHICKPEA SALAD

PREP TIME 1 O minutes

SERVES 1 person

INGREDIENITS

INSTRUCTIONS

-

1 cup cooked chickpeas 112 cup grapes, halved 1 cup arugula 114 red onion, sliced 2 tbsp walnuts, crushed 112 pomegranate, seeds

Add all ingredients to a bowl and mix.

-

lemon, juice 1 tbsp olive oil 1 tbsp balsamic vinegar 2 tbsp parsley, chopped Salt and black pepper

Make dressing by whisking together. Serve and enjoy!

112

PAGE 9


SUSHI ROLLS W/ TAHINI DIP

PREP TIME 30 minutes

SERVES 2 people

INGREDIENITS

INSTRUCTIONS

-

Nori sheets 2 cups white medium grain rice 2 114 cups water 3 tbsp rice vinegar 1 avocado, peeled and sliced 1 small cucumber, sliced

-

2 tbsp tahini 2 tbsp water 1 tbsp soy sauce 1 tbsp maple syrup

Rinse rice until water runs clear. Cook according to instructions. Let rice cool and transfer to nonmetallic bowl. Mix vinegar with rice. With rough side facing up, apply rice to nori sheet covering all edges. Apply rice 112" thick and leave top 1" of nori sheet bare. Layer avocado and cucumber on bottom of nori and with a mat, or a clean dish towel, carefully roll nori keeping the avocado and cucumber tucked inside roll. Slice with a wet knife. Make dip by whisking together tahini, water, soy sauce and maple. Set aside half for tomorrow's lunch. Note: Prepare chia seeds now for tomorrow's breakfast.

PAGE 10


CURRIED CAULIFLOWER QUINOA

PREP TIME 30 minutes

SERVES 7 person

INGREDIENITS

INSTRUCTIONS

- 1 cup cooked quinoa - 2 cups cauliflower - 1 tbsp curry powder - 114 tsp chilli powder - 2 tbsp olive oil - 2 tbsp lemon juice - Salt and black pepper - 1-2 cups mixed salad leaves

Preheat oven to 325F/160C. Add 1 cup uncooked quinoa to 2 cups water. Bring to boil, cover and simmer for 15 to 20 minutes until liquid has been absorbed.

- 2 tbsp natural plain soy yogurt - 2 tbsp mint, chopped - 114 clove garlic, minced - 1 tbsp lemon juice

Add curry powder, chili, olive oil, lemon, salt and pepper to a bowl and whisk. Add cauliflower and mix to coat. Place on baking tray and bake for 20 mins. Add salad leaves to bowl, top with 1 cup quinoa and 1 cup cauliflower. Make dressing by whisking together yogurt, mint, garlic and lemon. Drizzle over top. Set aside half of quinoa and cauliflower for tomorrow.

PAGE 14


PINACOCO SMOOTHIE

PREP TIME 5 minutes

SERVES 7 person

INGREDIENITS

INSTRUCTIONS

- 1 cup spinach

Add all ingredients to blender and blend until smooth and creamy.

- 1 cup pineapple - 1 frozen banana

Pour and enjoy!

- 1 cup coconut milk

PAGE 16


RED LENTIL SOUP

PREP TIME 25 minutes

SERVES 2 people

INGREDIENITS

INSTRUCTIONS

- 1 yellow onion, chopped - 2 garlic cloves, minced - 1 zucchini, grated - 1 can diced tomatoes - 1 tbsp tomato paste - 1 cup red lentils - 3 cups veg stock - 114 cup fresh cilantro, chopped - Salt and black pepper

Saute the chopped onion until it starts to soften. Add the garlic and zucchini, and saute for another 3-4 mins. Add the diced tomatoes and tomato paste. Then add the red lentils and stock. Bring to boil and simmer for 20 mins. Finally add fresh cilantro, salt and pepper. Set half aside for tomorrow's lunch.

PAGE 18


Profile for Fit, Fine & Fabulous: Wellness by Edwina

Plant Based Meal Plan  

New