Looking to improve your plant-based game? Craving some more veggies in life?
We’ve curated a 7-day meat-free, dairy-free meal plan that will inject some fresh flavours into your kitchen and elevate your cooking to a whole new level. From easy breakfasts and light lunches to satisfying evening meals, it’s all here for you in one handy edit.
Comprising Fullgreen recipes made with our range of Riced Veggies, plant-based risottos and breakfasts, with a host of other recipes we’ve tried and loved, there’s everything you need to live your best plant-based lifestyle.
MONDAY:-
BREAKFAST:- CINNAMON APPLE PORRIDGE
Need a quick brekkie on the fly? This hearty bowl is packed with nutrients and the fresh zing of caramelized apples to wake up the taste buds. If you’re pushed for time, go for freshly cubed apples instead – it’s just as nice.
LUNCH:-
CRISPY ASIAN STYLE TOFU WITH SAUTEED VEGETABLES
This low cal lunch by Jaia Taboada for The Feed Feed is a great choice for those days when you want to eat a little lighter. We love how many greens are packed onto this plate – a total nutrient fest.
DINNER:-
VEGAN SWEET POTATO THAI CURRY
Warm, rich and indulgent, this vegan sweet potato curry is stacked high with veggies for a great start to the week. Served with Fullgreen Riced Cauliflower you’ll be left feeling comfortably full with the satisfying zing of Thai flavors.
TUESDAY:-
BREAKFAST:- COFFEE MOCHA SMOOTHIE BOWL
6 simple ingredients and ready in under 5 mins, this breakfast bowl by @alicepages is a firm fave in the Fullgreen office. Made with 1 frozen banana, 1 tbsp unsweetened cocoa powder, 1 pitted date, a shot of cold espresso and 2 tbsp of almond milk – it’s a satisfying way to kick off a busy day.
LUNCH:-
PORTOBELLO MUSHROOM RISOTTO
A delicious, balanced meal packed with nutritious veggies and protein. Use a whole block of tofu to make this a dish for two or meal prep it and portion it out for the week ahead.
DINNER:-
VEGAN SPAGHETTI BOLOGNESE
A classic dish with a lighter spring in its step, this healthy Bolognese is packed with nourishing ingredients that make you feel alive! Want to make this low carb? Serve with zucchini noodles instead of traditional spaghetti.
WEDNESDAY:-
BREAKFAST:-
CAULIFLOWER OVERNIGHT OATS
Containing 2 of your 5-a-day, this breakfast is a great source of vitamins and fibre. We suggest prepping the night before for amplified flavor (and an extra ten minutes in bed…)
LUNCH:-
TOFU & GREEN ONION SALAD
8 ingredients and 15 minutes is all you need to create this gluten-free dish by @ellielikescooking. Super refreshing and high in protein it works a treat with Silken Tofu.
DINNER:-
SESAME SOY TOFU SKEWERS
These glazed skewers are rich in flavor and are perfect cooked on a griddle pan or BBQ. Use your own choice of veg if you prefer and serve on a bed of Fullgreen Riced Cauliflower for a complete, healthy meal.
THURSDAY:-
BREAKFAST:-
COCOA & BANANA PORRIDGE
Start the day with 2 portions of veg with this sweet & satisfying bowl. The tahini adds an indulgent creamy texture whilst cinnamon brings a hit of spice.
LUNCH:-
ASIAN STYLE BROCCOLI RICE RAINBOW SALAD
This tasty broccoli salad is bursting with nutrients and vitamins. Prepare it the night before to let the ingredients settle in and you’ll be rewarded with a delightful fusion of flavors. Just add the spinach when you’re ready to eat to keep it super fresh.
DINNER:-
PEANUT STEW WITH CHICKPEAS, SWEET POTATOES AND COLLARDS
Crammed with flavor, this classic stew by Nisha @cookingforpeanuts is a serious mid-week win. We like to make it in advance to let the flavors mellow. Try it once and you’ll be hooked!
FRIDAY:-
BREAKFAST:-
CHICKPEA SCRAMBLE TOAST
A hearty, wholesome way to end the week – this chickpea scramble by @wholeheartedeats is the perfect way to kick off a busy Friday. If you’re watching the carbs, simply leave out the toast – it’s just as good.
LUNCH:-
SWEET POTATO BUDDHA BOWL
5 a day on a plate! This light, low calorie plant-based bowl is packed with veg to put a serious spring in your step. A great one for meal prep, you can vary the ingredients based on seasonal veg you have in stock
DINNER:-
CAULIFLOWER ARANCINI BALLS
This light take on the classic Italian dish is made with Riced Cauliflower, vegan mozzarella and nutritional yeast. Make a tomato sauce and add vegan cheese to make this into a hearty vegan meal.
SATURDAY:-
BREAKFAST:-
CAULIFLOWER HASH BROWNS
Crispy on the outside, fluffy on the inside, who doesn’t love a hash brown on a Saturday? This recipe uses Fullgreen Riced Cauliflower for a lower carb take on traditional hash browns.
LUNCH:-
CURRIED LENTIL, TOMATO & COCONUT SOUP
This soup by Ottolenghi has serious depth to it and is the perfect way to while away an hour on a Saturday. We like to make it in big batches so we have enough for the week ahead.
DINNER:- TURMERIC ROASTED CAULIFLOWER WITH WHIPPED VEGAN FETA
This super nourishing recipe by Dishing Out Health is one best saved for the weekend when you have time to pore over the flavors and get it just how you like. Simply leave out the honey and go for vegan feta and yoghurt to keep this meal 100% plant based.
SUNDAY:-
BREAKFAST:-
PINEAPPLE SMOOTHIE
Line up your pineapple, banana, lime juice and ice for a fresh and zingy start to your Sunday!
LUNCH:-
FALAFEL BUDDHA BOWL
Homemade falafel with citrus salad and a tahini dressing makes this nourishing bowl by Thriving on Plants a great choice for a Sunday lunch. If you’re a die-hard falafel lover, bake extra to meal prep for Monday/Tuesday.
DINNER:-
BEETROOT, CAULIFLOWER & LENTIL BURGERS
Our plant-based burger is brimming with veg and tastes so good, it’ll fast become a Sunday staple. Stack it high with fresh leaves, tomato, avo, red onion and some vegan cheese if you like.