Your Meat-Free Monday Menu

Given the growing curiosity around plant-based eating, we’ve made you a Meat-Free Monday menu. As a bonus, these meals will tick off the Dr. Greger Daily Dozen—a science-based list of the foods we should be eating every day to promote and maintain long term health.

Breakfast: Overnight Oat Fuel (serves 1)

(We’ve opted for a calcium-enriched plant milk which offers the nutrition with only 1/3 the saturated fat of light dairy milk)

Ingredients:

  • ½ cup rolled oats

  • Vitasoy Calciplus Soy Milk (sweet and creamy!)

  • ¼ cup berries of choice

  • 1 medium banana

  • 1 tablespoon ground flaxseed/linseed

  • 1 small handful of almonds/walnuts

  • 1 tablespoon pumpkin seeds

  • Cinnamon to taste

Method:

  1. The night before place the oats, nuts, and berries (if frozen) into a bowl.

  2. Pour enough Vitasoy to cover and saturate the oats.

  3. Sprinkle cinnamon on top and stir.

  4. In the morning add sliced banana, pumpkin seeds and ground flaxseed on top. (And your berries, if fresh) If too dry, add some more milk.

Lunch: Veggie Power Wrap (makes 1 wrap)

Hot tip: cook your rice and sweet potato in larger batches to remake this during the week.

Ingredients:

  • 1/3 cup cooked brown rice

  • 1/3 cup canned black beans (or preferred type)

  • 1/3 cup cooked and mashed sweet potato

  • a handful of rocket/spinach

  • 1 wholegrain wrap/tortilla

  • ¼ Avocado

  • Squeeze of lemon

  • Salt and pepper to taste

Method:

  1. The night before cook the rice in salted water and steam the sweet potato.

  2. Mash the sweet potato. Drain and rinse the beans.

  3. Portion out amounts of all three into a container and mix together. 

  4. In the morning, pack the rest of your ingredients: your greens, a tortilla, sliced avocado, and half a lemon.

  5. At lunch, scoop your filling into your wrap. Top with avocado, greens and a squeeze of lemon. Add S&P to taste.

Dinner: Spiced Chickpea, Roast Veggies and Kale Salad (serves 3-4)

Ingredients:

  • 1 can of chickpeas

  • 1 large head organic kale

  • 2 cloves garlic

  • 2 large zucchini

  • 1 large head broccoli

  • ½ large cauliflower head

  • ½ medium Jap pumpkin (or preferred type)

  • Olive oil

  • 4 tablespoons unhulled tahini

  • ½ lemon

  • Turmeric, smoked paprika, cumin, salt and pepper

Method:

  1. Preheat oven to 180 degrees Celsius.

  2. Cut up your veggies, put them in a baking dish. Drizzle with oil (optional) and top with dashes of turmeric, cumin and S&P. Remove the broccoli and place the rest in oven.

  3. Drain and rinse the chickpeas. Coat with smoked paprika and S&P. Spread out on a baking sheet. (Oil optional here)

  4. In 20-25 minutes when veggies are growing soft, add in the broccoli. Place chickpeas in oven.

  5. Heat a pan and sauté your garlic. Rip the kale leaves off the stem and wash. Throw them in the pan and stir until wilted.

  6. When the kale is soft plate it up!

  7. Top with your roasted veggies and chickpeas.

  8. Slowly combine tahini and 1 tablespoon olive oil and finally the juice of half a lemon. Don’t stir too quickly or it will thicken up! Drizzle on top of meal.

To complete your checklist, snack on these goodies throughout the day:

  • ¼ cup berries

  • ¼ cup dried fruit

  • ¼ hummus with carrot/crackers

  • 1 slice wholegrain bread with 2 tbsp nut butter

Happy and healthy eating!