The 7 Day Recipe Challenge

This is an introduction to plant-based cooking
with 7 days worth of simple, easy recipes.

How it works

Your challenge is this: Make and eat lots of yummy
plant-based recipes ūüôā

Breakfast, lunch & dinner will be covered, plus extra healthy snacks and drinks if you wish.

All recipes, shopping lists, instructions and prep guidelines will be provided for you, so don’t sweat that. We’ll leave the cleanup¬†to you though!

To reduce time spent in the kitchen, and so that you are not faced with making a brand new recipe at every meal time, the challenge has been¬†designed a certain way…

Each breakfast will be repeated once during the week (with the exception of the special Sunday breakfast) and each dinner will create cold leftover’s for lunch the next day (with the exception of lunch on Day 1 and dinner on day 7).

Since we’re using lots of herbs and spices, the meals will taste great chilled the next day.

Please note, this is just a sample of how I eat. This is not nutritionist-designed nor doctor-approved meal plan. Please feel free to adjust to suit you.

 

Meal chart

Here’s what we’ll be making!

Click to enlarge if needed.

You can also save this image to your
phone for reference.

Shopping list

Fresh

3 bananas
2 handfuls berries
2 pears
5 medium-large sweet potatoes
3 large avocado (or 6 small)
2 white onions
2-4 mid-sized tomatoes
Either 50g wild mushrooms, 4-5 shiitakes + 3 regular mushrooms or 100g regular mushrooms
3 courgette/zucchini
200g beansprouts
7 medium red onions
3 pak choi (if they come in a 2 pack, just get that and use slightly less in the two recipes)
3 1/2 pepper (make 2 red)
6 spring onions
1 small cauliflower (1/2 large)
1/2 broccoli
3/4 cucumber
1/2 small aubergine/eggplant
8 vine tomatoes (small-medium)
2 lemongrass stalks
2 lime
2 lemon
3 chillies (2 green, 1 red)
3.5 inch ginger

Optional:
2 mushrooms
1/2 small-medium white onion
50g tenderstem asparagus
small handful spinach
1/2 pomegranate

Misc.

1kg dairy-free yoghurt
1L nut milk

Nuts & seeds

350g cashews
2 small handfuls almonds
5 tbsp mixed seeds
10 tbsp chia

 

Dried Herbs & Spices

2 garlic bulbs (bulbs, not cloves)
Himalayan salt
Black pepper
Cinnamon
Ground ginger
Paprika
Curry powder (I use Caribbean)
Cayenne
Turmeric
Harissa
Ground coriander
Cumin

Optional:

Mixed herbs
Chilli powder (since we’re only using 1/2 tsp, you can save a little fresh chilli if you’d rather)

 

Fresh herbs

6 handfuls coriander (about 150g bunch)*
1.5 handfuls parsley*
1.5 handfuls mint
1 handful dill
4 basil leaves

*Parsley and coriander are not recommended for pregnant or nursing women.

 

Longstore pantry

Avocado oil
Nutritional yeast
Blackstrap molasses
Coconut aminos
Rice vinegar
Date or maple syrup
6 dates or handful chopped dates
Gluten-free flour (1 cup + 1 tbsp)
1 cup oats
100g quinoa
Nut butter
2 cans chickpeas
2 tins chopped tomatoes
Baking powder
1 tsp xanthum or psyllium fibre
1 can coconut milk
Veg stock (GF) – either 3 tbsp powder or 3 cubes/pots
1 tin black beans
3 cups (200g) gluten-free pasta
1.5 cups brown rice
2 tbsp tomato puree
1/2 tsp vanilla extract
6 tbsp ground almonds

Optional:
Coconut oil
Sesame oil
Rice noodles or 100% buckwheat noodles (recommended if you have more of an appetite, otherwise you can leave out if you get full easily)
1/4 can tinned ackee, chickpea tempeh or harts of palm
Tahini (only using 1/2 tsp so if you don’t already have it, don’t worry about getting it)
2-4 tsp psyllium hulls or slippery elm powder
Coconut flakes
Superfoods such as goji berries
Small handful of pecans or almond flakes

 

Prep Guidelines

Day o

PM: Soak 1 small handful of nuts of your choice (I use almonds) overnight + 100g cashews overnight.

To soak, place the nuts in separate bowls, cover with filtered water and place in the fridge. Soak for at least 7 hours.

Day 1

PM: Soak 125g cashews

To soak, place nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 6 hours.

Day 2

AM: Make cashew cream: Blend 125g soaked cashews with 125ml water and 3 garlic cloves. Leave in the fridge for this evening.

PM: Soak 1 small handful of nuts of your choice (I use almonds) overnight.

To soak, place the nuts a bowl, cover with filtered water and place in the fridge. Soak for at least 7 hours.

Day 6

PM Soak 50g of cashews.

To soak, place nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 6 hours.

Make the overnight chia pudding.

Recipes

Day 2:
Vegan Cooked Breakfast
Curried Veg Ramen leftovers
Roast Veg Pasta
.
Day 3:
Roast Veg Pasta leftovers
.
Day 4:
Ella Inspired Buddha Bowl leftovers
.
Day 5:
Roast Veg Tabbouleh leftovers
.
Day 6:
Vegan Shakshouka leftovers
.
Day 7:
Thai Curry leftovers

Food Safety Note

Since bacteria will multiply rapidly in the danger zone of 5-63 degrees Celsius, food that is to be stored as leftovers must be cooled down as quickly as possible, sealed in an airtight container and placed in the fridge at below 5 degrees.
.
If you are reheating leftovers (not necessary), reheat quickly till piping hot.
.
Tip: Too cool quickly, place leftovers in a sealed container and then place that container in the sink and submerge in cold water.

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