Veggie Week

Sunday's meals

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Monday

Refreshing Watermelon Smoothie Recipe

5 mins
2

Hearty Vegetable Soup

15mins
6

Almond Milk Muesli

10 min
1

Refreshing Watermelon Smoothie Recipe

Ingredients

225g Watermelon
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0.00$

125g Strawberrries
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125g Greek Yoghurt
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0.00$

Cooking instructions

Step 1

Blend all ingredients until smooth.

Step 2

Serve and enjoy!

Nutritional info

kcal

74.5

protein

5.3 g

carbs

14.3 g

fats

2.5 g

fiber

1.8 g

Hearty Vegetable Soup

Ingredients

Cooking instructions

Step 1

Heat olive oil in a large pot over medium heat. Add the onion and cook for 5-7 minutes, until soft.

Step 2

Add the garlic and cook for one minute.

Step 3

Add the carrots, celery, cauliflower, zucchini, basil, oregano, salt, bay leaf, diced tomatoes and vegetable stock. Stir up, cover, and bring to a boil.

Step 4

Reduce heat and simmer for 30 minutes or until the carrots and celery are soft.

Step 5

Stir in the kidney beans and enjoy! Don't forget to pull out the bay leaf before serving.

Step 6

This soup can be stored in a sealed container in the fridge for up to 4 days or in the freezer for up to 3 months.

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Almond Milk Muesli

Ingredients

1 Almond Milk
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200g Oatmeal
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0.00$

40g Chia Seeds
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0.00$

70g Almonds
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0.00$

5g Cinnamon
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0.00$

5g Ginger
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0.00$

100g Sultanas
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0.00$

Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Tuesday

Green Smoothie

10 min
1

Chestnut Mushroom Bolognese

45 min
2

Avocado Wrap

10 min

Green Smoothie

Ingredients

200ml Rice Milk
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50g Broccoli
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0.00$

30g Baby Spinach
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0.00$

1 Banana
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0.00$

Cooking instructions

Step 1

Combine the ingredients or mix them in a blender

Nutritional info

kcal

117

protein

2.6 g

carbs

22.9 g

fats

2.2 g

fiber

2.5 g

Chestnut Mushroom Bolognese

Ingredients

1 Brown Onion
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3 Garlic Clove
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30g Basil
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1 Carrot
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1 Chicken Cube
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1 Balsamic Vinegar
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190g Linguine
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240g Chestnut Mushrooms
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0.00$

15ml Henderson Relish
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40g Cheddar Cheese
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32g Tomato Paste
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Cooking instructions

Step 1

Boil a kettle

Peel and finely dice the carrot[s]

Peel and finely dice the brown onion[s]

Step 2

Heat a large, wide-based pan (preferably non-stick) with 2 tbsp [3 tbsp] vegetable oil over a medium-high heat

Once hot, add the diced carrot and diced onion with a large pinch of salt

Cook for 5 min or until starting to soften and caramelise

Step 3

Meanwhile, bring a large pot of boiled water with a pinch of salt to the boil

Add the linguine, and cook for 8-10 min or until cooked through but with a slight bite

Once cooked, drain the linguine and reserve approx. 150ml [250ml] starchy cooking water for step 6

Step 4

Meanwhile, grate half of the chestnut mushrooms and slice the rest

Peel and finely chop (or grate) the garlic

Add both the grated and sliced mushrooms and chopped garlic to the carrot mixture and cook for 5 min

Step 5

Crumble the vegetable stock cube[s] into the softened mushroom mixture

Add the tomato paste, stir for 30 sec, then add the soy sauce, balsamic vinegar and Henderson's Relish

Add 1/2 tsp [1 tsp] sugar and season generously with pepper

Stir constantly until the mixture is evenly coated

Step 6

Add the reserved starchy cooking water, a little at a time, stirring it in as you go

Reduce the heat to medium and cook until the sauce has the consistency of bolognese - this is your chestnut mushroom bolognese

Tip: pasta water adds a little starch to the sauce, helping it stick to the linguine easier

Step 7

Meanwhile, chop the basil finely including the stalks

Grate the cheddar cheese

Step 8

Stir the drained linguine through the chestnut mushroom bolognese

Garnish with the chopped basil and grated cheese

Enjoy!

Nutritional info

kcal

284.5

protein

14.7 g

carbs

41 g

fats

7.8 g

fiber

3.4 g

Avocado Wrap

Ingredients

Cooking instructions

Step 1

Chop all ingredients, spice them to taste and arrange them on lettuce leaves and wrap to wrap

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Wednesday

Peanut Butter with Banana

10 min

Hearty Lentil Soup

20mins
6

Tropical Green Machine

 5 mins
1

Peanut Butter with Banana

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Hearty Lentil Soup

Ingredients

Cooking instructions

Step 1

Heat oil in a medium pot over medium heat.

Step 2

Add the onion and stir, cooking until translucent, around 7 minutes.

Step 3

Add the garlic and cook for one minute.

Step 4

Add the tomato paste; stir to coat onions and garlic, then cook for 2-3 minutes.

Step 5

Add the carrots, celery, stock, lentils, thyme, rosemary, bay leaf and salt.

Step 6

Cover, bring to a simmer, reduce heat, and cook for 35-40 minutes, or until lentils are softened to your liking.

Step 7

Remove the herbs and bay leaves, and puree. Stir in lemon juice.

Step 8

Enjoy!

Step 9

Store in an air tight container in the fridge for up to 4 days.

Step 10

Freeze for up to 6 months.

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Tropical Green Machine

Ingredients

240ml Coconut Milk
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15g Baby Spinach
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0.00$

1 Banana, frozen
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120g Mango
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0.00$

7g Chia Seeds
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Cooking instructions

Step 1

Place all ingredients into a blender and blend until smooth. 

Step 2

Pour the smoothie into a glass or shaker and enjoy!

Nutritional info

kcal

581.8

protein

7.3 g

carbs

28.2 g

fats

53.1 g

fiber

4.6 g

Thursday

Almond Milk Muesli

10 min
1

Hearty Vegetable Soup

15mins
6

Creamy Two-Mushroom Risotto

40 min
2

Almond Milk Muesli

Ingredients

1 Almond Milk
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0.00$

200g Oatmeal
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0.00$

40g Chia Seeds
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0.00$

70g Almonds
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0.00$

5g Cinnamon
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5g Ginger
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0.00$

100g Sultanas
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0.00$

Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Hearty Vegetable Soup

Ingredients

Cooking instructions

Step 1

Heat olive oil in a large pot over medium heat. Add the onion and cook for 5-7 minutes, until soft.

Step 2

Add the garlic and cook for one minute.

Step 3

Add the carrots, celery, cauliflower, zucchini, basil, oregano, salt, bay leaf, diced tomatoes and vegetable stock. Stir up, cover, and bring to a boil.

Step 4

Reduce heat and simmer for 30 minutes or until the carrots and celery are soft.

Step 5

Stir in the kidney beans and enjoy! Don't forget to pull out the bay leaf before serving.

Step 6

This soup can be stored in a sealed container in the fridge for up to 4 days or in the freezer for up to 3 months.

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Creamy Two-Mushroom Risotto

Ingredients

160g Arborio Rice
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0.00$

3 Garlic Clove
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1 Spring Onion
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40g Cheddar Cheese
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0.00$

40g Cooking Cream
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5ml Chives
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1 Chicken Cube
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160g Chestnut Mushrooms
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150g Portobello Mushrooms
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30g Chinese Rice Wine
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Cooking instructions

Step 1

Preheat the oven to 150°C/140°C (fan) /300°F/Gas 2Boil a kettleTrim and finely slice the spring onion[s] and chop the chives finelyPeel and finely chop (or grate) the garlicDissolve the Knorr vegetable stock cube[s] in 700ml [1.4L] boiled water

Step 2

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a high heatOnce hot, tear and crumble both the portobello and chestnut mushrooms directly into the panCook over a high heat for 3-5 min or until starting to brown and caramelise

Step 3

Once caramelised, transfer the mushrooms to a baking tray (use tin foil to avoid mess)Put it in the oven until later and reserve the panReturn the pan to a medium heat and add the sliced spring onion and half of the chopped chives (keep the rest for garnish) with a knob of butterCook for 30 secs or until softened

Step 4

Add the arborio rice and chopped garlic to the pan and cook for 30 secs, stirring to coat the grains in the butterAdd the Chinese rice wine and cook for a further 30 secs or until it\\\'s evaporated

Step 5

Add 1/3 of the vegetable stock and stir continuously with a wooden spoon until it has absorbedContinue to add the stock, a little at a time, stirring more or less continuously for 20-25 min, until all the stock is absorbed and the rice is cooked – this is your risotto

Step 6

Meanwhile, grate the cheddar cheese

Step 7

Once cooked, remove the risotto from the heat and stir in the grated cheese, clotted cream and half of the mushrooms (keep the other half for garnish)Tip: Add a little more boiled water if your risotto is too clumpy – a risotto should have an almost porridge-like consistencySeason with pepper

Step 8

Serve the risotto in bowls and top with the remaining mushrooms, a sprinkle of the remaining chives and a good grind of black pepperEnjoy!

Nutritional info

kcal

464

protein

14.5 g

carbs

68.1 g

fats

15.2 g

fiber

2.9 g

Friday

Avocado Wrap

10 min

Two-Lentil Dal & Spiced Aubergine

60 min
2

Peanut Butter with Banana

10 min

Avocado Wrap

Ingredients

Cooking instructions

Step 1

Chop all ingredients, spice them to taste and arrange them on lettuce leaves and wrap to wrap

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Two-Lentil Dal & Spiced Aubergine

Ingredients

1 Red Onion
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100g Red Lentils
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0.00$

1 Aubergine
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0.00$

1 Garlic Clove
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0.00$

15g Ginger
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0.00$

7g Cumin
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0.00$

7g Curry Powder
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0.00$

5g Coriander
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0.00$

1 Chicken Cube
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0.00$

80g Coconut Yoghurt
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0.00$

Cooking instructions

Step 1

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Cut the aubergine[s] into quarters lengthways, then slice into big pieces

Rub the chopped aubergine with a drizzle of olive oil and the ground cumin, then season generously with salt

Step 2

Heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil over a high heat

Once hot, add the aubergine and cook for 1 min each side or until browned

Transfer the browned aubergine to a baking tray (use tin foil to avoid mess) and put it in the oven for 20-25 min or until cooked through (reserve the pan for later!) -this is your spiced aubergine

Step 3

While the aubergine is cooking, boil a kettle

Peel and finely chop (or grate) the garlic

Peel the ginger (scrape the skin off with a teaspoon) and finely chop (or grate)

Peel and dice the red onion[s]

Step 4

Return the pan to a medium heat with a drizzle of olive oil

Once hot, add the diced onion with a pinch of salt

Cook for 5 min or until softened

Add the chopped ginger and garlic and the curry powder and cook for a further 3 min

Step 5

Rinse the red lentils in a sieve under the cold tap

Add the red lentils and canned lentils (no need to drain) to the softened onion

Dissolve the Knorr vegetable stock cube[s] in 350ml [550ml] boiled water

Add the stock to the lentils and stir for 10-15 min or until all the water is absorbed and the lentils are tender and porridge-like in consistency

Step 6

Meanwhile, chop the coriander finely, including the stalks

Step 7

Once the lentils are cooked, remove them from the heat and stir in 2/3 of the coconut yoghurt and 2/3 of the chopped coriander (you'll use the rest for garnish) - this is your two-lentil dal

Season generously with salt and pepper

Step 8

Serve the two-lentil dal in bowls and top with the spiced aubergine

Garnish with the remaining chopped coriander and a dollop of the remaining coconut yoghurt

Enjoy!

Nutritional info

kcal

185.5

protein

7.9 g

carbs

28.2 g

fats

6.3 g

fiber

8.8 g

Peanut Butter with Banana

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Saturday

Green Smoothie

10 min
1

Sweet Potato Salad

45 min
1

Almond Milk Muesli

10 min
1

Green Smoothie

Ingredients

200ml Rice Milk
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0.00$

50g Broccoli
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0.00$

30g Baby Spinach
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0.00$

1 Banana
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0.00$

Cooking instructions

Step 1

Combine the ingredients or mix them in a blender

Nutritional info

kcal

117

protein

2.6 g

carbs

22.9 g

fats

2.2 g

fiber

2.5 g

Sweet Potato Salad

Ingredients

300g Sweet Potatoes
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0.00$

4ml Extra Virgin Oil
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0.00$

60g Spinach
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0.00$

35g Cashews
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0.00$

50g Bacon
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0.00$

30g Goats Cheese
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0.00$

3g Honey
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1 Lemon juice
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2ml Dijon Mustard
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Cooking instructions

Step 1

Preheat oven to 220C / 430F. Cut sweet potato into 1.5cm / 3/5\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\" thick slices. Cut the larger rounds in half (into semi circles).

Step 2

Place in a bowl, drizzle over oil, sprinkle with salt and pepper. Toss well to coat. Pour onto baking tray. Roast for 20 minutes, then use an egg flip to turn and roast for a further 10 minutes or until golden.

Step 3

Meanwhile, place Dressing ingredients in a jar, mix with a teaspoon (to get honey off the base) then shake well until combined. Toast pecans in a dry skillet over medium high heat for 3 minutes, or until they smell nutty.

Step 4

Zucchini add broccoli and kale, all pour dressing and add the seeds of hemp and chopped tomatoes

Step 5

Remove pecans, then heat 1 tsp oil. Add bacon and cook until golden. To assemble, place everything in a bowl, reserving some bacon, pecans and goats cheese for garnish. Drizzle with most of the dressing, then toss gently.

Step 6

Transfer into a serving bowl, garnish with remaining bacon, pecans and goats cheese. Drizzle with remaining dressing. Serve!

Nutritional info

kcal

658.7

protein

32.2 g

carbs

71.7 g

fats

28.2 g

fiber

11.6 g

Almond Milk Muesli

Ingredients

1 Almond Milk
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0.00$

200g Oatmeal
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0.00$

40g Chia Seeds
Add 1 x 0g Shopping List

0.00$

70g Almonds
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0.00$

5g Cinnamon
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0.00$

5g Ginger
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0.00$

100g Sultanas
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0.00$

Cooking instructions

Step 1

Combine ingredients

Nutritional info

kcal

746.5

protein

29.5 g

carbs

125.8 g

fats

19.4 g

fiber

23.8 g

Sunday

Peanut Butter with Pears

10 min

Risotto Milanese

35 min
2

Strawberry Banana Protein Blast 

5 mins
1

Peanut Butter with Pears

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Risotto Milanese

Ingredients

160g Arborio Rice
Add 1 x 500g Shopping List

0.00$

1 Red Pepper
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0.00$

1 Garlic Clove
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0.00$

1 Courgette
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0.00$

125g Cherry Tomatoes
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0.00$

1 Brown Onion
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0.00$

1 Vegetable Stock Cube
Add 1 x 4g Shopping List

0.00$

Cooking instructions

Step 1

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7 Boil a kettle Peel the onion(s) and chop finely Cut the tomatoes in half Dissolve the stock cube(s) in 700ml (1.4L) boiled water

Step 2

Remove the pepper\'s stem(s) and seeds and cut into bite-size pieces Cut the courgette(s) in half lengthways and slice finely Once the stock has cooled slightly, add the saffron

Step 3

Add 1-2 tbsp olive oil to a large pan over a high heat Once hot, add the onion and cook for 1 min, stirring constantly Add the rice and cook for 1 min, stirring constantly

Step 4

Add 300ml (600ml) stock to the rice (save the rest for step 7) Reduce the heat and simmer for 7-8 min, stirring often

Step 5

Peel and finely chop (or grate) the garlic Add the tomatoes, courgette, pepper and garlic to an oven-proof tray and arrange in a single layer Drizzle with olive oil Season generously with salt and pepper

Step 6

Put the vegetables in the oven Cook for 10-15 min or until tender

Step 7

Add the remaining stock to the rice gradually, allowing each measure to be absorbed before adding the next Stir constantly until the rice is tender Tip: if you run out of stock, use a little hot water Taste the risotto and season accordingly 

Step 8

Remove the pan from the heat Serve the risotto topped with roasted vegetables and a drizzle of olive oil Enjoy!

Nutritional info

kcal

298.1

protein

6.8 g

carbs

65.1 g

fats

1.1 g

fiber

2.6 g

Strawberry Banana Protein Blast 

Ingredients

1 Medium Banana, frozen
Add 1 x 0g Shopping List

0.00$

125ml Milk
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0.00$

60g Strawberrries
Add 1 x 0g Shopping List

30g Greek Yoghurt
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0.00$

7g Peanut Butter
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Place all ingredients in a blender and blend until smooth. 

Step 2

Pour smoothie into a glass or shaker and enjoy! 

Nutritional info

kcal

125.1

protein

8.7 g

carbs

11.3 g

fats

7.6 g

fiber

1.6 g

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