Try Vegan: 7 day meal plan – Day 3


Hearty breakfast smoothie

2/3 c quick oats
1 ½ c non-dairy milk of choice
2 frozen bananas *
10 strawberries (fresh or frozen)
¼ c peanut butter (or other nut butter)
2 tbsp ground linseed (optional)

Combine all ingredients in a blender and blend until smooth.

*This will also work with fresh bananas, however I think the texture is nicer with frozen. Peel the bananas the night before, cut into chunks, and pop them in a plastic bag in the freezer for the morning.


Hummus and vege sandwich

4 slices bread
1 tomato, sliced
lettuce leaves
cucumber, sliced
½ small red onion, sliced
alfalfa sprouts, or similar
optional side – potato crisps

Toast bread if desired. Spread some hummus on each slice. Add half of veggies to each sandwich and close.


Broccoli curry udon
Recipe from

200 g dry round udon noodles (or spaghetti if you can’t find it, half the pack for 2 servings)
200 g broccoli florets
Medium red onion, thinly sliced
2 tsp fresh minced ginger
3 cloves garlic, minced/finely chopped
Big pinch red pepper flakes
2 c vegetable broth mixed with 2 tsp cornflour
2 tsp curry powder
1 tbsp soy sauce
1/2 c canned coconut milk
4 tsp sesame seeds

Cook udon according to package directions. Drain, rinse with cold water, and set aside.
Sauté broccoli in a large pan over medium heat in 2 tsp olive oil for about 7 minutes. Keep covered except to stir a few times. Remove from pan and set aside. Sauté onions in 2 tsp oil for about 3 minutes. Transfer to the bowl with the broccoli. Sauté the garlic and ginger in a little oil for about 1 minute. Add the red pepper flakes, vegetable broth/cornflour, curry powder, and soy sauce. Cover and bring to a boil. Let thicken a bit, for about 3 minutes. Mix in coconut milk and turn off the heat. Add noodles, broccoli, and onion to the pan and mix to coat. Serve sprinkled with sesame seeds.