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7 Day Plant Based

Meal Plan

C O N T E N T S

Introduction 3

About a Plant Based diet 5 Plant Based Nutrition 7 Meal Plan 10 Shopping List 11

Recipes

Green Dream Smoothie 12

Banana Walnut Hot Cakes 13

Turmeric & Pear Overnight Oats 14

Mexican Baked Sweet Potato 15

Pea Pesto Penne 16

Teriyaki Tofu & Broccoli Bowl 17

Good Karma Green Curry 18

Magic Mushroom Burger + Root Fries 19

Fennel, Quinoa & Corn Salad 20

Warming Pumpkin & Kale Salad 21

Green Energy Balls 22

Teriyaki Sauce + Tahini Yoghurt Dressing 23

Balanced Plate 24

Tips + Tricks 25

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Disclaimer This meal plan is intended for inspirational and

informational purposes only. The views & opinions contained in this meal plan are my own. If you have a pre existing medical conditions or any concerns please consult a medical professional

before undertaking this plan.

W E L C O M E

First of all thank you so much for downloading this meal plan. Im so excited to share it with you all!

My main reason for starting my recipe blog was to share a way of eating & living that has helped feel amazing in my body. My philosophy is really about getting back to basics and learning how to nourish and fuel your body with wholesome plant based foods. I also believe there is no one size fits all diet.The best diet for you is one that works for your body, lifestyle & nutritional needs. However i think everyone will feel & look 100% better eating a diet high in colourful fruits veggies, whole grains, beans, nuts & seeds. I created this meal plan to show you how delicious and easy eating plant based can be. Hopefully after the 7 days you’ll feel full of beans (literally) and want to continue eating this way!

The meal plan is great for everyone, whether your a full time vegan and want to make sure all your nutritional bases are covered or you just want to cut down on animal foods and add a few more plants to your plate. All of the recipes are made with wholesome plant based ingredients, refined sugar free, gluten friendly and packed full of nutrients. Along with the recipes you’ll find some information about plant based nutrition and some tips and tricks to keep eating well once you finish the plan.

I hope you all enjoy the meal plan as much as i’ve enjoyed creating it for you.

HOW IT WORKS

The meal plans goes for 7 days & starts on a Sunday with a prep day and dinner and fishes the following Sunday at lunch (day 7) at dinner. The meal plan is designed for one person. It has breakfast, lunch, dinner and a snack organised for each day.

The main recipes make 2 portions so you can take the left overs for lunch the next day. You can start the meal plan on what ever day of the week suits you best just keep in mind the meals all work together with prep & cooking so be mindful if you switch meals to different days.

Please make sure you read the meal plan as well as the recipes before you start.

WHAT YOU’LL NEED Basic kitchen utensils Containers for lunch & leftovers Blender for smoothies Food processor for raw balls

If you don’t have a food processor or a blender you can sub in a different breakfast and snack option.

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Dee

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SO WHY PLANT-BASED?A plant based diet is increasing in popularity but i believe its not just another fad diet. I believe its going to stick around for the long haul as not just a way of eating but a way of living. A plant based diet basically means you base you meals around plants like beans, grains, greens, nuts, seeds, veggies and fruits. There are numerous benefits from eating a plant based diet not only for your health but also the health of the planet, health and welfare for animals and also the health of your wallet. Plant foods are cheaper to grow + source + cook than animal foods meaning you get more bang for your buck! Eating a diet rich in plant foods provides you with a host of vitamins, minerals, fibre, antioxidants and proteins. It’s also naturally lower is saturated fat, cholesterol, refined sugars and preservatives. Following a plant based diet has a heap of amazing benefits like improved energy, digestion, fertility, athletic performance, lower stress and can help maintain a healthy weight. You don’t have to go 100% plant based over night. Start small add a serve of veggies to each meal or try the 80/20 rule. Make 80% of your plate plants and 20% other foods of your choice.

ARE VEGAN & PLANT-BASED THE SAME THING?

A vegan excludes all animal products from their diet and lifestyle. They do not eat anything that is made from or by an animal like meat, eggs, honey or milk and they do not wear or use products that come from animals either like leather, wool and even certain supplements. A plant base diet simply means plant foods make up the bulk of your diet and animal foods can be an addition. The main difference between the two diets is a ethical vegan diet is focussed towards animal welfare (which i am 100% for) and a plant based diet is focused on eating for personal health and wellbeing. Each style of eating has its merits but no matter what label you prescribe to, you still have to make the choice to eat wholesome healthy foods.

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Eat to nourish your body.

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PLANT BASED NUTRITION

I R O N Iron is a trace mineral our bodies use to create red blood cells and transport oxygen to our cells. With low levels of iron we can be left feeling lethargic and weak. It’s completely possible to obtain enough iron on a plant based diet. The amount of iron you need varies according to your gender, age and if your pregnant or breastfeeding. Adding a few iron rich foods to each meal will help you reach your daily intake and eating them with foods high in vitamin C will improve absorption. Iron rich foods include dark green leafy veg, dried figs, black beans, oats, sesame seeds.

C A L C I U M

Everyone knows milk is a reliable source of calcium but what many people don’t know is that there are loads of plant foods high in calcium. dark green leafy veg like kale, silver beet, spinach & broccoli are great sources as well as tahini, tofu, chickpeas and dried figs. Calcium is used to keep our teeth and bones strong but we also need it to help with muscle contractions, nerve signalling and blood clotting. Calcium is a fat soluble vitamin so make sure you eat some healthy fats along side your calcium rich foods.

Z I N C

zinc is an essential mineral we need to help our biggest organ, our skin! Our bodies use zinc to assist with wound healing & balance oil production. Plant foods high in zinc include sunflower/pumpkin seeds, oats, black beans & tofu.

P R O T E I N This is the nutrient people are most concerned about when they switch to a plant based diet. Yes you can get enough protein on a plant based diet. How ever you do have to make sure you getting protein from a variety of foods to ensure your getting the right combination of amino acids. Around for 1g of protein for every kg of body weight will be perfect for most people. Plant based sources of protein include whole grains, beans, tofu, nut and seeds.

B 1 2 B12 is an essential nutrient in our diet which we use for cell replication, DNA synthesis and metabolism of fats. It is actually made by bacteria like the ones found in our gut, unfortunately they are too far down our digestive tract for the b12 to be absorbed so we need to obtain it from our food. B12 is predominately found in animal foods and lesser in plant foods. Veggies grown in organic soil may have traces of b12 or fermented foods like tempeh. Mushrooms are also a source of b12. You can supplement b12 or eat b12 fortified foods like nut milk and nutritional yeast.

S E L E N I U M We need this power house mineral to support our immune system and thyroid function. Selenium is also essential for skin health, helping repair cell damage and improve skin elasticity. Poor soil quality means our foods aren’t as high in selenium as they used be but luckily we only need a little bit each day. Eating 2 brazil nuts a day will provide you with your daily requirements. Other selenium rich foods include chia seeds, brown rice, broccoli & shiitake mushrooms.

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I O D I N E You’ve probably seen the word iodine on the label of table salt but never thought any more about it. Iodine is a lesser known mineral but is essential to thyroid health. It is used to create thyroid hormones that regulate our metabolism, body temperate & energy. So it pretty essential to a healthy functioning body. Plant foods high in this vitamin are seaweeds like kelp, wakame & nori sheets as well as potatoes, berries and beans.

O M E G A 3 F A T T Y A C I D S

Omega 3’s are an essential fatty acid meaning our bodies cant synthesise it and we need to obtain it from out food. These essential fatty acids are used for pretty much everything in our bodies but most importantly they help with brain function, eye health and help build cell membranes. Its not uncommon to take an omega 3 supplement but you can get your omega 3 from a variety of plant foods like chia, hemp & flax seeds, dark green veggies like kale, walnuts and winter squash. Vegan omega 3 supplements made from algae are available if you think you a lacking in this essential fat.

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If you think you are deficient in a certain nutrient please visit your GP or dietician so they can check your blood work &

prescribe the best vitamin or mineral for you. Vitamins aren’t regulated so be mindful when self prescribing.

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Meal Plan

Prep + Shopping Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast Golden Glow Oats

Green Goddess Smoothie

Golden Glow Oats

Green Goddess Smoothie

Golden Glow Oats

Green Goddess Smoothie

Walnut & Banana Hot

cakes

Lunch LO baked potato LO pasta LO over curry LO quinoa

salad Lo rice bowl LO pumpkin salad LO burger

Snack Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball

Dinner Mexi Baked Sweet Potato

Pea & Pesto Penne

Good Karma Green Curry

Fennel Corn & Quinoa salad

Teriyaki Tofu & Broccoli bowl

Warming Pumpkin Salad

Magic Mushroom

Burger & Fries

Prep

Do all food shopping.

Make raw balls.Prep oats.

Make Baked potato for

dinner & lunch.

Make pastaPrep smoothie.Prep tomorrows

lunch.

Make curry.Prep tomorrows

lunch.

Make quinoa salad.

Prep salad dressing.

Prep Tmorrows lunch

Make rice bowl. Prep teriyaki

sauce.Prep tomorrows

lunch.

Make pumpkin Salad.

Prep tomorrows lunch.

Make Burger.Prep tomorrows

lunch.

Make pancakes.

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S H O P P I N G L I S T FRUIT 2 pears 4 bananas 10 medjool dates 1/2 cup of raisins

VEGGIES 2 large sweet potato 1/2 cabbage 1 large beet 4 carrots 1 handful of green beans 1 bunch of kale 1 bag mung bean sprouts 1 broccoli 2 capsicums 1 corn cob 1 bulb of fennel 2 avocados 1 bag of spinach 1/2 pumpkin 2 large portobello mushrooms 1 tomato 1 small bag frozen peas1 small bag frozen broccoli

GRAINS - BEANS - NUTS - SEEDS 1 can of brown lentils 1 can of kidney beans 1 cup of brown rice 1 cup of quinoa 1/4 cup of walnuts 3/4 cup of cashews

1/4 cup of chia seeds3 cups of oats

HERBS 1 bulb of garlic 1 bunch of spring onions 1 inch piece of ginger 1 bunch of parsley 2 lemons OTHER 1 carton of soy/ nut milk 1L of coconut water 1 250ml can coconut cream 1 small jar vegan green curry paste 1 500g block of organic tofu 3/4 cup of black olives 1 250g jar of vegan pesto 1 can of diced tomatoes 1 packet of pasta 2 burger buns, whole meal or gluten free1 500g tub of natural coconut yoghurt (nudie) STORE CUPBOARD coconut oil olive oil sea salt black pepper ground cumin smoky paprika cinnamon greens powder (super elixir) or protein powder whole meal or gluten free flour maple syrup soy sauce or tamari tahini

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G R E E N G O D D E S S S M O O T H I E

SERVES 1

1 SCOOP GREENS OR PROTEIN POWDER

1 BANANA

2-3 FROZEN BROCCOLI FLORETS

1/4 OF AN AVOCADO

1 MEDJOOL DATE

250ML COCONUT WATER

Place all ingredients into a blender and blend until smooth and creamy. 

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T I P

To prep a smoothie pack. Chop all ingredients & pop into a bag

& store in the fridge. Bend with coconut water when your

ready to drink.

B A N A N A W A L N U T H O T C A K E S

MAKES 5

1 BANANA

1 CUP OF GLUTEN FREE OR WHOLEMEAL FLOUR

1 TABLESPOON OF CHIA SEEDS

1/2 CUP OF OATS

200 ML OF PLANT MILK

2 TABLESPOONS OF MAPLE SYRUP

1/4 CUP OF WALNUTS, TOASTED

COCONUT YOGHURT

COCONUT OIL FOR FRYING

Place all ingredients into a blender and blend until smooth and creamy.  Place chia seed, flour, maple syrup, oats & milk in a bowl. Mix until everything is combined & there are no lumps. Heat a fry pan to a medium heat add some coconut oil. Spoon the hotcake batter into the pan and cook on each side for 2-3 minutes. Serve the hot cakes topped with fresh banana, coconut yoghurt, walnuts & more maple syrup.

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G O L D E N G L O W O A T S

S E R V E S 3

2 CUP OATS

1 TABLESPOON TURMERIC

1 TEASPOON CINNAMON

1/4 CUP RAISINS, CHOPPED

500 ML PLANT MILK

2 TABLESPOONS CHIA

2 PEARS, SLICED

MAPLE SYRUP TO TASTE

COCONUT YOGHURT

Mix all ingredients , except for pear , together. Potion into 3 small containers and top with sliced pear & coconut yoghurt. Store in the fridge. Alternatively you can store the oat mix and pears in seperate containers and heat the oats up before topping with pear slices.

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M E X I C A N B A K E D P O T A T O W I T H S L A W

S E R V E S 2

2 LARGE SWEET POTATOES

1 CAN OF BEANS, DRAINED

1 CAN OF TOMATOES

2 TABLE SPOONS OF PAPRIKA

1 TABLE SPOON OF CUMIN

4 SPRING ONIONS, CHOPPED

2 CLOVES OF GARLIC, CHOPPED

1/4 OF A CABBAGE, SHREDDED

1/2 BEET ROOT, SHREDDED

1 CARROT, SHREDDED

COCONUT YOGHURT

1/2 A LEMON

Bake potatoes at 180c for 40 minutes until cooked all the way through. To make the beans, fry the spring onion garlic & spices in a pan over a medium heat unti fragrant. Add beans & tomatoes. Cook for 5 minutes to warm everything up. Toss the cabbage, beetroot & carrot together with olive oil & the juice of 1/2 a lemon. To serve cut 1 of the potatoes in half & divide between 2 plates. Topp with the beans, slaw & coconut yoghurt. Pack the extra serve for tomorrows lunch. P R E P - Save the 2nd baked potato for another meal.

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G O O D K A R M A G R E E N C U R R Y

SERVES 2

1 LEFT OVER BAKED SWEET POTATO

1/2 BLOCK OF TOFU, CUBED

1 HAND FULL OF GREEN BEANS

1/2 OF BEAN SPROUTS

1/4 CABBAGE, SHREDDED

1 CAN COCONUT MILK, 250ML

3 TABLE SPOONS GREEN CURRY PASTE

1 TEASPOON COCONUT OIL

1 CUP RED OR BROWN RICE

To cook rice add to a pot and cover with double the water. Cook with out stirring for 15 minutes or until tender. Cover with a lid until ready to serve. Heat coconut oil in a fry pan add curry paste and fry for 2 minutes until fragrant. stir in coconut milk. add green beans cook for 5 minutes until soft Serve rice into 1 bowl & 1 take away container (for lunch). Spoon over the curry sauce then top with remaining ingredients.

P R E P Store 1/3 of the cooked rice for another meal later in the week.

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W A R M I N G P U M P K I N & K A L E S A L A D

SERVES 2

1/2 PUMPKIN, SLICED

50 G BLACK OLIVES, CHOPPED

1/2 CUP TOASTED WALNUTS, CHOPPED

1 CLOVE OF GARLIC, CRUSHED

1/4 CUP PARSLEY CHOPPED

3 CUPS OF KALE, SHREDDED

1 CAN OF LENTILS DRAINED

1/2 OF TAHINI YOGHURT DRESSING, PG 23

Preheat the oven to 180c. place the pumpkin of a baking tray and season with salt, pepper & coconut oil. Roast for 20 minutes until soft and golden.

Mix the garlic, parsley, olives, olive oil, walnuts & lemon together in a small bowl. Lay the kale in the bottom of a bowl then top with lentils, walnut + olive mix and roasted pumpkin. drizzle over tahini yoghurt sauce. Pack extra serve for lunch tomorrow.

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P E A & P E S T O P E N N E SERVES 2

2 CUPS PENNE PASTA

2 CUPS OF SPINACH

1 CUP OF FROZEN PEAS, COOKED

4 TABLEPSPOONS OF PESTO

1/4 CUP PARSLEY, CHOPPED

1/2 LEMON

Cook pasta in a pot of boiling water as per packet instructions.

Mash the cooked peas with the pesto & lemon juice to create a creamy sauce. Stir the pea pesto & spinach through the cooked pasta. Serve topped with chopped parsley, salt and black pepper. Pack the extra serve for lunch tomorrow.

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M A G I C M U S H R O O M B U R G E R S W I T H R O O T F R I E S

SERVES 2

2 LARGE PORTABELLO MUSHROOMS

1 TOMATO, SLICED

1/2 BEET, SLICED

1/2 AN AVOCADO, MASHED

2 TABLESPOONS OF PESTO

1/2 CUP OF SPINACH

2 BURGER BUNS , HALVED

3 CARROTS, CUT INTO STICKS

1 TEASPOON OF CUMIN

1/2 OF TERIYAKI SAUCE, PG 23

Pre-heat your oven to 180c. Toss the carrot sticks in olive oil, salt, pepper & cumin. Lay on a baking tray lined with paper & roast for 30 min until golden. Marinate the mushrooms in teriyaki sauce. When the carrots are 1/2 way put the mushrooms in the oven to cook. Mash the avo in a bowl with the pesto. To assemble the burger layer the beet, tomato, spinach & mushroom then top with the pesto avo smash. Serve with the carrot fries. Keep the bun seperate from the burger filling and assemble before eating for lunch tomorrow.

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T E R I Y A K I T O F U & B R O C C O L I B O W L

SERVES 2

1/2 BLOCK TOFU, CUBED

1/2 OF TERIYAKI SAUCE, PG 23

1 BROCCOLI, CHOPPED

1 CAPSICUM, SLICED

1/4 CASHEWS

1/2 OF BEAN SPROUTS

4 SPRING ONIONS, SLICED

LEFT OVER COOKED QUINOA & RICE

1 1/2 CUPS RED/BROWN RICE, COOKED

Marinate the cubed tofu in teriyaki sauce. Stir fry the broccoli and capsicum until just cooked. Remove from the pan then add the tofu and teriyaki marinade. Cook for 5 min until tofu is slightly crispy. Mix left over Quinoa & rice together.Place in a bowl along with tofu & veggies. Top with cashews, spring onion and bean sprouts. Pack the extra serve for tomorrows lunch.

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F E N N E L Q U I N O A & C O R N S A L A D

SERVES 2

1 BULB OF FENNEL, SLICED

1 RED CAPSICUM SLICED

1 CORN COBB, KERNELS REMOVED

1 CUP OF QUINOA

2 CUPS OF SPINACH

2 SPRING ONIONS, SLICED

1/4 CUP RAISINS

1/2 TAHINI YOGHURT DRESSING, PG 23

To cook quinoa place in a pot & cover with 1 & 1/2 cups of water & cook for 15 minutes until just tender. Pre heat your oven to 160c. Place fennel capsicum & corn on a tray lined with paper season with salt & pepper. Roast for 20 min until soft and golden. Allow to cool slightly then mix in a bowl with remaining salad ingredients. Serve drizzled with the tahini yoghurt dressing.

P R E P Save 1/3 of cooked Quinoa for a meal later in the week.

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G R E E N E N E R G Y B A L L S

MAKES 7

1/2 CUP CASHEWS

1/2 CUP OF OATS

7 MEDJOOL DATES

3 TABLESPOONS COCONUT OIL & TAHINI

2 TABLESPOONS OF GREENS/PROTEIN POWDER

I USE SUPER ELIXIR FROM WELLECO

Place oats, cashews & greens power into a food processor & blend into a corse meal. Add dates, coconut oil & tahini, blend into a sticky dough. Roll into balls and store in the fridge.

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T I P

Swap the cashews for pumpkin seeds to make these nut free.

T A H I N I Y O G H U R T D R E S S I N G

SERVES 2

1/2 A CUP OF COCONUT YOGHURT

2 TABLESPOONS TAHINI

JUICE OF 1/2 A LEMON

2 TABLE SPOONS OF OLIVE OIL

T E R I Y A K I S A U C E

SERVES 2

4 TABLESPOONS SOY SAUCE

4 TABLESPOONS OLIVE OIL

4 TABLESPOONS MAPLE SYRUP

JUICE OF 1/2 A LEMON

1 CLOVE OF GARLIC, GRATED

1 TABLE SPOON OF GRATED GINGER

For both dressings combine all ingredients together, season with salt & pepper. Store in an air tight container in the fridge until needed.

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B A L A N C E D P L A T E

Follow this formula to put together a wholesome plate of food for any meal.

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Fill 1/4 of your plate with whole food carbohydrates like rice, whole

grain pasta, potatoes or quinoa.

Fill a 1/8 of your plate with 1 or 2 proteins like tofu tempeh or

beans.

Fill 1/8 of your plate with healthy fats like avocado, nuts seeds or

olive oil.

Fill 1/2 of your plate with rainbow veggies and a big dose of greens.

T I P S & T R I C K S

L E A R N T O M E A L P R E P Being organised is the one thing you can do to help yourself stay healthy. Its not very glamorous but it works. When we are stressed out after a long day and there is no food in the fridge the last thing you want to do is prep cook & clean so you’ll most likely reach for the easy take away option. Plan a few meals the day before you go back to work and do a food shop. So you have healthy options ready and waiting.

S H O P A T A B U L K F O O D S T O R E & G R E E N G R O C E R

The super market is insanely expensive and if your like most people you probably don’t want to spend your hard earned money on groceries. Pick up your fruits and veggies from your local green grocers or farmers market and buy dry goods like nuts, seeds & grains from a bulk bin store like the source. Your bank account will thank you.

U S E Y O U R F R E E Z E R Frozen veggies have got a bad rep because they are not “fresh” but they are surprisingly healthy and handy. Stock up on things like frozen peas, beans & broccoli. Frozen berries & fruit like mango are great to have on hand for smoothies. You can also freeze left over stock or nut milk in ice cube trays for a later date. Get creative.

C O O K O N C E E A T T W I C E when you cook always make more than you need. Take leftovers for lunch the next day or freeze a meal for a day when you don’t feel like cooking. Even making extra rice, quinoa or roasted veggies can help when your short on time as you can use the leftovers to throw together a quick salad. Some good bulk meals are Mexican beans, curries, soups or pastas.

S T O C K U P O N E S S E N T I A L S Having pantry full of essential items makes cooking so much easier and once you have a few basic dry goods at home you’ll only need to buy fresh fruits and veggies. Some essentials i always have on hand are canned beans/tomatoes/coconut milk, a curry paste, tahini, nuts/seeds/oats, a nut milk, coconut water & a variety of spices like paprika, cumin, cinnamon, turmeric.

C R E A T E G O T O M E A L S Having a few go to meals can really save you when your lost in the supermarket with no idea what to make. A few of my go to meals are stir-fried veggies with tofu, roast veggie salad, a baked potato & for breakfast overnight oats. They are easy to make and i know they will keep me full and satisfied. Make up a few of your own and keep the ingredients in the notes on your phone.

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Thanks for reading!

F O L L O W M E F O R M O R E P L A N T B A S E D I N S P I R A T I O N .

@dania__portman daniaportman.com