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7 Day Meal Plan For Easy, Wholesome Veggie Recipes

 

Use this meal plan as a basis for delicious, easy recipes which we hope will get you excited about eating veggie. We’ve used the same ingredients in multiple recipes, which will also streamline your shopping list.

 

If you’ve never tried overnight oats then you must give this recipe a go – it’s perfect for batch breakfasts, tastes delicious and can be easily adapted depending what you have in the fridge and cupboards. Swap out banana for berries, apple, pear – or in fact, any other fruit!

Makes 1 portion – double for two portions for tomorrow

  • 100g of coconut yogurt
  • 150g rolled oats
  • 150ml of coconut milk
  • 1 tbsp chia seeds (optional)
  • 2 tbsp of sweetener (maple syrup, honey, date syrup)
  • 1 tsp of cinnamon or ginger
  • 1 banana – sliced


Combine all the ingredients apart from the banana and put in an airtight container. Add the sliced banana on top. Put a lid on the container and pop in the fridge. Leave for 4 hours or preferably overnight!

 

 

Another mix and match recipe which you can make your own. The basis is a wholemeal wrap, which we’ll use for another recipe further down.

Makes 1 portion

  • 1 wholemeal wrap (this is healthier than a white wrap)
  • Lettuce – little gem/roman/spinach or mixed leaves
  • Cucumber – chopped into half moons
  • Carrot – grated
  • Hummus
  • Cherry tomatoes – chopped in half
  • Salt and pepper

Simply spread a thick layer of hummus on the wrap and then pack full of veggies. Wrap, making sure you fold the end over or it’ll all fall out the bottom. Enjoy!

 

 

 

The trick with tofu is coating it in a teeny bit of cornflour – it makes the world of difference to the texture. Use this super simple recipe – which even if you’ve never tried tofu before, we think you’ll like.

Makes 1 portion

  • 75g tofu – firm
  • 1 tbsp cornflour
  • 2 garlic cloves – crushed/chopped finely
  • Thumb of ginger – finely chopped
  • 3 tbsp Tamari sauce
  • Half a red chilli – finely chopped (more if you like it spicy!)
  • Brown rice noodles
  • Mixed sweet peppers (I like different colours but pick up what’s available!)
  • 100g pack of asparagus – chopped in half
  • One large pak choi – finely chopped
  • Large handful of kale
  • Half a pack of mange tout
  • Half a bunch of coriander – roughly chopped for garnish
  1. Start by putting a pan of salted water on to boil – get this ready for your noodles.
  2. Drain your tofu and press between a clean tea towel or kitchen roll – this is important, to rinse the tofu of juices so it’s dry as possible. Cut it into cubes. 
  3. Pop the cornflour in a bowl and then pop the tofu in too, ensure its coated with cornflour. Now heat a large glug of olive oil in a wok. Wait until your oil is hot and then add the tofu. Fry until golden and then remove the tofu from the pan and put to one side.
  4. On a chopping board, finely chop your garlic, ginger and red chilli, and put to one side. Then chop your asparagus in half, roughly chop your pak choi and slice your sweet peppers into slithers.
  5. Once your water is boiling, add your noodles. Now add another large glug of olive oil in a wok. Wait until your oil is hot and add your crushed garlic and ginger. Bring the heat down to a medium level and stir for a minute.
  6. Then add your mange tout, asparagus, red chilli and peppers. Give these a couple of minutes, before adding the pak choi. 
  7. Stir these all together until the pak choi has started to whilt. 
  8. Now add your tamari sauce and watch it sizzle! Add the tofu and then the kale comes last, as it cooks extremely fast. 
  9. Stir everything together and let your veggies sizzle in the tamari sauce. Your noodles should be done by now, so drain these and add them to your wok. 
  10. Stir through. If it’s looking a bit dry, add a little more tamari sauce.

 

We love a recipe which only involves a few ingredients and that recipe is just that.

Makes 1 portion

  • 100g Wholemeal/brown pasta – penne/fusilli/bows work well
  • 1 lemon – zested and juiced
  • 1 clove garlic
  • Flat leaf parsley
  • 75g peas
  • Salt and pepper
  1. Add a salted pan of water to the boil and add the pasta. 
  2. In another pan, add a glug of oil and add the crushed glove of garlic. 
  3. Fry for 1-2 mins, then add the peas, along with lemon zest and juice. 
  4. Take off the heat after 2-3 minutes. 
  5. Take half a mugful of pasta water and add to the lemon, garlic and peas. 
  6. Drain the pasta and then mix through the peas and lemon mix. 
  7. Add chopped parsley and serve.

 

 

Easy, fragrant and one you can freeze too. If you keep rice, a thai curry paste and coconut milk in your cupboard you can knock this up at any point.

Makes 4 portions

  • 2 garlic gloves
  • 4cm ginger
  • 4 tbsp curry paste (red or green)
  • 400ml coconut milk
  • 1 red chilli
  • 2 tbsp fish sauce
  • 1 tbsp maple syrup
  • 2 mixed peppers
  • 1 courgette
  • 1 aubergine
  • Small pack of green beans
  • Sesame oil if you have it (normal olive oil is also fine)
  • 1 lime for juice and 1 lime for wedges to serve
  1. Add a glug of sesame oil to a pan and add the crushed garlic and chopped ginger. 
  2. Add the curry paste and stir for 2-3 mins to release the aromas. 
  3. Add the red chilli and coconut milk. 
  4. Meanwhile chop the veggies into bitesize pieces. 
  5. Add veggies, maple syrup, fish sauce and the juice of one lime. 
  6. Let it simmer for 10-15 mins. 
  7. Serve with rice and a lime wedge.

 

Granola will take a little longer to prep but it is so worth it to have this in the fridge. Once baked and cooled, granola can pretty much go with anything. Can be served with yogurt in a Tupperware to take to work or even on top of your chia seed pudding or overnight oats! Here is a super simple granola recipe to get you going.

For the granola

  • 2 tspn coconut oil
  • 125ml maple syrup
  • 2 tbspn honey
  • 1 tspn vanilla extract
  • 100g macadamia nuts
  • 200g rolled oats
  • 50g pumpkin seeds
  • 100g pecans
  • 100g cashew nuts
  • 100g dried fruit
  • 50g flaked coconut

Extras

  • Vegan or Greek yogurt, flavoured or plain depending on preference
  • Berries – raspberries, blueberries, strawberries
  1. Heat the oven to about 180C.
  2. Mix the coconut oil, maple syrup, honey and vanilla in a large bowl. 
  3. Tip in all the ingredients, apart from the coconut and dried fruit and mix.
  4. Tip the granola across a baking tray (use two if need be). 
  5. Bake for 20 minutes and then add the coconut and dried fruit. 
  6. Bake for another 5-10 minutes until beautifully golden brown.

Keep checking and turning in the oven whilst cooking. Let cool and store in an airtight container. Serve with fresh fruit or yogurt!

You can heat the pea and lemon pasta up or have it cold, and serve with a colourful salad. The more colours the better – so think peppers, cucumber, radishes, tomatoes, lettuce, beetroot etc.

 

Photo by Brooke Lark on Unsplash

 

Simple, delicious and a recipe you can make your own with cheese, lettuce, guacamole, sour cream and other toppings. We’ve compiled a simple veggie fajita recipe with guacamole.

Serves 4

  • Pack of brown wholemeal wraps
  • 1 pack fajita seasoning
  • 4 mixed peppers
  • 2 red onions
  • 2 courgettes
  • 2 sweet potatoes
  • Paprika
  • Olive oil

Guacamole

  • 2 avocados
  • 1 lime
  • Handful cherry tomatoes
  • Olive oil
  • Salt and pepper
  1. Turn the oven on to 180C and chop the sweet potato into chunks. Cover with paprika and olive oil and pop in the oven to roast for 20-30 mins.
  2. Chop the other vegetables and add to a frying pan of oil. 
  3. Cook for 3-4 mins and then add the fajita seasoning. 
  4. Make sure combined and then cook for another 5 mins and take off heat.
  5. Whilst sweet potatoes finish in the oven, make the avocado by crushing the avocado to a pulp and then adding crushed tomatoes too. 
  6. Mix with juice of one lime, a splash of olive oil and salt and pepper.
Photo by Micheile Henderson on Unsplash

 

This is ideal for batch cooking, as it lasts in the fridge for reheating for 2-3 days and also can be frozen in batches too.

Makes 4 portions

  • 3 large potatoes, washed, peeled and chopped into small chunks
  • 1 large leek, chopped
  • 1 small red onion
  • 1 small carrot, peeled and chopped
  • 2 gloves of garlic
  • 1 vegetable stock cube (make sure it’s GF!)
  • 750 ml boiling water
  • 300ml almond milk – unsweetened
  • Big handful of pea shoots + more for garnish
  • Olive oil
  • Salt & Pepper
  1. Pop a glug of olive oil into a shallow pan (ideally with a lid) and add your crushed garlic, chopped red onion, chopped carrot and leek into the pan. 
  2. Keep on a medium heat and sauté the vegetables for about 20 minutes. Be sure not to let the vegetables burn! 
  3. Meanwhile, add the vegetable stock cube to your boiling water (or just use vegetable stock if you have it!) and whisk so it’s smooth. 
  4. Add the liquid to your pan, along with a handful of pea shoots and your potato chunks. Bring to the boil and then simmer for around 15 minutes, or until the potatoes are totally tender and falling apart. 
  5. Season well with plenty of black pepper and salt.Pop the mixture into a blender and add 300ml of unsweetened almond milk. 
  6. Blend until smooth.

Use the leftover veggies from your fajitas and eat with guacamole and rice.


 

Ingredients (Serves 1)

For the smoothie:

  • 300ml almond milk
  • One banana
  • Large handful of frozen mango
  • One kiwi
  • 1 Tbsp honey

    For the toppings: 
    strawberries, physalis, blueberries, gluten free granola and desiccated coconut.

    Method:
    Whizz together and arrange toppings on top of the smoothie. Start with heaviest on the outside and enjoy the gorgeous kiwi/mango smoothie with a taste of Caribbean coconut.

 

 

 

SO EASY. Buy some pre-made pizza bases, as well as a carton of passata (a smooth tomato sauce). Then all you need is your toppings, but of course they have to be veggie.

Our favourites for flavour and texture are:

  • Cheese – go for two types for extra flavour
  • Pineapple
  • Sweetcorn
  • Spinach
  • Peppers
  • Artichokes
  • Red onion
  • Chilli
  • Garlic oil
  • Kale
  • Rocket
  • Sundried tomatoes

Serve with a vibrant green salad for more veggies.

 

 

Photo by Lynda Hinton on Unsplash

 

Full English is absolutely necessary for a weekend isn’t it? Just because you’re eating vegetarian, doesn’t mean you have to miss out on this English favourite.

Ingredients (Serves 1)

  • Handful of cherry tomatoes
  • One egg (or two if you’re hungry!)
  • One avocado
  • Handful of kale
  • Hanful of chesnut mushrooms
  • One garlic clove
  • Olive oil

    Method
  1. Start by peeling your avocado from the skin and mashing – put this to one side. Then slice up your cherry tomatoes and mushrooms and shred your kale from the stalks. 
  2. Finely chop a clove of garlic.
  3. Fill a saucepan of water and put it on the hob to simmer. This is for your poached egg – so don’t let it boil!
  4. Take a fresh egg and pour it into a cup or ramekin, so the White of the egg swirls around the yolk.
  5. Whilst your water warms up, add a glug of olive oil to a frying pan on a medium heat. Allow the oil to warm, before adding your chopped garlic.
  6. Now your water should be simmering at a steady level (turn the heat down if needed to prevent boiling). Pour your egg into the water and put 3 minutes on your timer.
  7. Now add the cherry tomatoes, kale and mushrooms to the garlic and oil mix in your frying pan. Lightly sauté.
  8. After three minutes your egg and tomato/kale/mushroom mix should be done! Take all off the heat and arrange on a plate.

 

The weekends are perfect for trying something different and recipes which take a bit longer. Try these black bean burgers as an alternative to a beef patty. Mix and match the fillings to make them your own.

Makes 2 burgers

  • 1 red onion
  • 1 can black beans
  • 50g breadcrumbs
  • 1 clove garlic – crushed
  • Burger buns
  • Filling options – salad, cheese, tomatoes
  1. Chop the red onion extremely finely. 
  2. Drain the black beans and pat dry with kitchen paper. 
  3. Add to a bowl with red onion, breadcrumbs, crushed garlic and a touch olive oil. 
  4. Mix together and then form 2 pattys. 
  5. Fry in a pan of hot olive oil for around 2-3 mins on each side until turning golden. 
  6. Serve in a bun with your favourite burger fillings.

Okay this isn’t a Sunday morning recipe but it is something you can most definitely enjoy on a Sunday, alongside a bowl of delicious greens.

Serves 4

  • 900g potatoes
  • 10g butter
  • 1 large onion
  • 2 large carrots
  • 1 can green lentils
  • 1 can red lentils
  • 400g chopped tomatoes
  • 100ml red wine
  • 1 tbsp balsamic vinegar
  • 2 vegetarian stock cubes
  • 2 tbsp thyme
  • 150ml red wine
  1. Chop the potatoes into cubes and put on the boil for 20-35 mins until soft enough to mash. Once they are done, set to one side.
  2. Preheat oven to 180C. 
  3. Chop the onion and carrot into small pieces and fry in oil. 
  4. Pour in the wine, chopped tomatoes, balsamic vinegar and let it simmer for 5 minutes. 
  5. Dissolve the stock cubes in 150ml of boiling water and then add to the mix. Drain the lentils and add to the mix. 
  6. Combine and simmer for 5-10 mins until thick (but not too thick, add water if you need to). 
  7. Add a few leaves of thyme and stir through. 
  8. Transfer to an oven proof dish. Mash the potatoes with the butter, season with salt and pepper and spread over the mixture. 
  9. Add a few leaves of thyme. 
  10. Add to the oven for 20 mins until golden.

 

What recipe are you going to try first?

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