WEE K F O U R

MEAL PLAN

7 Day Meal Plan to help kick-start your journey!

 DAY ONE
Breakfast
ZUCCHINI FRITTERS
Recipe by the_smallseed_

Lunch
FIERY RED CHILLI PESTO PASTA
Recipe by BOSH!

Dinner
"TURKEY" ROAST DINNER
Recipe by Nora Cooks

WEEK FOUR MEAL PLAN

 BREAKFAST

ZU CC H INI F RIT TE RS
ING RED IEN TS

250g fresh corn⁠ 1 1/2 Tsp Cumin

350g zucchini - grated⁠ powder⁠
4 large spring onions - 1-2 large cloves garlic-
thinly sliced⁠ crushed⁠
1/4 Tsp hot cayenne 115g Besan flour
pepper⁠ (chickpea)⁠
Salt and pepper⁠
DIR ECT ION S

1. Place all the ingredients into a bowl and combine. ⁠

2. Heat a little olive oil in a frying pan, then add
approx 1/3 Cup of mixture to pan, flatten gently.⁠
3. Cook each side on medium heat for approx 2-3
mins or until browned. ⁠Gently flip to cook other
side.⁠
4. Serve topped with some avocado, get back into bed
& enjoy straight away!⁠

LUNCH

FIERY CHILLI PESTO PASTA

ING RED IEN TS

1 small garlic clove scant 1⁄ 2 cup

5 1⁄ 2 oz roasted red bell nutritional yeast
peppers from a jar 1⁄ 2 tbsp chili flakes
1 cup sundried tomatoes 2 heaping tbsp extra-
1⁄ 2 fresh red chili virgin olive oil
scant 1⁄ 4 cup ground Salt & black pepper
almonds Pasta of your choice

DIR ECT ION S

1. Peel the garlic and add it to the food processor,

with the remaining ingredients and pulse until
you have a textured pesto.
2. Taste and season to perfection with salt, pepper,
and more chili flakes if you like it really spicy.
3. Cook your favourite pasta to packet instructions
and then mix through the pesto - enjoy!
Tip: Serve with a tbsp hemp seeds for
your daily Omegas.

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

" TURKE Y" ROA ST DI NNE R

ING RED IEN TS

1 can chickpeas 1 tsp onion powder

3/4 cup no chicken 1/2 tsp garlic powder
broth 1 1/2 cups vital wheat
2 tbsp olive oil gluten
1/4 cup nutritional 3-4 cups additional
yeast broth, for steaming
2 tbsp soy sauce 4 tbsp vegan butter,
1 tsp dried sage (or olive oil)
1/2 tsp dried thyme 1 tbsp soy sauce
1/4 tsp dried rosemary

DIR ECT ION S

1. In a food processor or blender, add the drained

chickpeas, broth, olive oil, nutritional yeast, soy
sauce, sage, thyme, rosemary, onion powder and
garlic powder. Blend until smooth.
2. Transfer to a large mixing bowl, then add the vital
wheat gluten and start to mix it into the wet
ingredients with a spatula/spoon, then use your
hands and mix until it starts to come together.
3. Sprinkle a little vital wheat gluten on a clean
surface, transfer the mixture to the surface and
knead about 10 times. Shape it into a loaf.
4. In a large pot with a steamer basket, place the loaf
with 3 cups of broth on the bottom for steaming.
(make your own steamer basket by placing a few
balls of foil into a pot, and adding a heat safe plate
that the loaf can sit on).
5. Cover, bring to a boil, then reduce the heat so it’ s
simmering gently. Steam for 1 hour. Make sure to
add more broth if it evaporates too soon. You can
pour some extra broth over the roast halfway.
6. After 1 hour remove the pot from heat and open
the lid so the loaf can cool for a few minutes.
7. To brown the outside, heat a large skillet over
medium-high heat, add the vegan butter and let it
melt, then add the soy sauce and stir. Place the
cooked loaf in the pan and let it brown on all sides.
8. Place on a cutting board or serving platter, sprinkle
with herbs and slice thinly. Serve immediately with
gravy, mashed potatoes and your favourite veg!

WEEK FOUR MEAL PLAN

 DAY TWO
Breakfast
OVERNIGHT OATS
Recipe by Plant-based RD

Lunch
ROASTED "TURKEY" SANDWICHES
Recipe by Cadry's Kitchen

Dinner
SPROUTS & CANNELINNI BEANS
Recipe by Happy Skin Kitchen

WEEK FOUR MEAL PLAN

 BREAKFAST

OVERNIG HT OA T S
ING RED IEN TS

2 cups water 1/2 tsp ground

2 cups unsweetened cardamom
almond milk 1/4 tsp kosher salt
1 cup steel cut oats 1–2 tbsp maple syrup
1 cinnamon stick (optional)

DIR ECT ION S

1. In a sauce pan add your water, milk, maple syrup,

cinnamon stick, and cardamom. Mix ingredients well
and bring to a boil, then add in your steel cut oats.
2. Boil and stir for 1 minute then remove from the
stove and stir in the salt. Cover sauce pan with a lid
and cool before placing in the fridge OR portion
into smaller jars or containers to have them cool
faster before placing in the fridge.
3. Allow oats to sit overnight for at least 8 hours
before stirring up to serve.
4. Serve with a tbsp ground flaxseed for daily Omegas

LUNCH

LEFT OVER 'T U RKEY'

S ANDWI CH ES
ING RED IEN TS

2-4 slices leftover Vegan mayo

"Turkey" roast ¼ avocado cut
2 slices bread Cranberry sauce
Plant-based butter

DIR ECT ION S

1. Using your leftover Sunday Roast "Turkey" you

can make a delicious leftover sandwich, with
fresh bread, vegan may, avo and cranberry
sauce!

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

C RE AMY S P ROUT S &

C ANNELI NNI B E ANS

ING RED IEN TS

Serves 2 The zest and juice of

1 red onion finely sliced 1/2 lemon
2 garlic cloves crushed 1 can of cannellini
About 200gm of Brussel beans – drained and
sprouts – trimmed and rinsed
finely sliced 100ml of plant-based
A small handful of kale cream
– destemmed and Pinch of chilli flakes
roughly chopped Salt and pepper to
1 tbsp of olive oil taste

DIR ECT ION S

1. Add the oil to a large frying pan on a medium

heat. Add in the sliced red onion and cook for
around 5 minutes until it starts to caramelise.
2. Add in the garlic and chilli and cook for another
few minutes, Make sure to keep stirring to
prevent the garlic from burning.
3. Add in the sliced Brussel sprouts and cook for
8-10 minutes until the sprouts start to soften.
4. Add in the curly kale and the drained cannellini
beans. Mix everything together.
5. Pour in the cream and a splash of water and
cook for 5-6 minutes.
6. Taste and adjust for seasoning. Add the lemon
zest and lemon juice. Serve while still warm.

WEEK FOUR MEAL PLAN

 DAY THREE
Breakfast
TAHINI DATE SMOOTHIE
Recipe by VegKit

Lunch
MISO BAKED EGGPLANT
Recipe by VegKit

Dinner
COCONUT PEANUT NOODLES
Recipe by Yummy Yatra

WEEK FOUR MEAL PLAN

 BREAKFAST

TA HI NI DA TE S MOOTHI E
ING RED IEN TS

1 cup any plant-based 2 medjool dates,

milk, such as almond, pitted
soy or coconut 2 tbsp tahini
1 frozen banana, 1 tsp ground cinnamon
peeled and chopped

DIR ECT ION S

1. Add all ingredients to a blender, and blend

until as smooth as possible.
2. Add to two glasses with some ice and enjoy!

Tip: add 1 tbsp Chia seeds for daily Omegas.

LUNCH

B AKED MISO EG GPLANT

ING RED IEN TS

2 medium eggplants 3 cm knob ginger,

1 tsp salt grated finely
2 tbsp maple syrup Green onion, chopped
2 tbsp white miso paste Toasted sesame seeds
2 tbsp sesame oil Brown or white rice

DIR ECT ION S

1. Preheat the oven to 180°C. Cut each eggplant in

half lengthways and score in a criss-cross pattern.
2. Place on a lined baking tray with the cut side
facing up.Rub salt into the fleshy side. Set aside.
3. In a bowl, add the maple syrup, miso paste, ginger
and sesame oil and mix until smooth.
4. Brush the marinade on the flesh of each eggplant,
making sure it’ s all covered, then bake for 20–25
minutes or until the top is golden brown.
5. Sprinkle with some green onion and sesame seeds,
and serve with brown rice.

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

COC ONUT PE ANU T NOODLES

ING RED IEN TS

Sauce: Veggies:
1 1⁄ 2 cups unsalted Pick your fave veggies
skinned peanuts - carrots, peppers,
5 tbsp coconut sugar⁠ cabbage, green
1 1⁄ 2 tsp dried sriracha onions, broccoli
3 cloves garlic 2 tbsp olive
1 serrano chilli, Salt, to taste
chopped finely 2 cloves of garlic,
3⁄ 4 cup coconut milk⁠ minced
1 tbsp cider vinegar⁠ Other ingredients:⁠
Salt, to taste Fresh cilantro
1lb noodles of choice - Juice of 1 lime
Cook per instructions,
drain (reserve about a
cup of the water)

DIR ECT ION S

1. Heat peanuts in a 12″ skillet over medium heat;

cook, stirring, until toasted, about 7 minutes, let
cool then transfer to a food processor.
2. Process the peanuts until finely ground. Add sugar,
garlic, and chilli, process again until finely chopped.
3. Transfer paste to a skillet, stir in the coconut milk &
sriracha, and heat over medium heat, stirring often,
until oil begins to separate from paste (5 mins).
4. Stir in vinegar, salt to taste, and about 1/2 - 3⁄ 4 cup
water; simmer until a soupy consistency, (3 mins)
and set aside to cool.⁠
5. In a wide skillet, add olive oil and 2 cloves of garlic,
sauté for 30 seconds.
6. Add in your veggies, sprinkle some salt, 2-3 tbsp
water and cover. Cook for 5-7 mins on medium heat,
(stirring every 2 mins in between). Veggies should
be done but still have a crunch to them. Once done,
transfer to a plate and set aside.⁠
7. Cook your noodles according to packet, then add to
your skillet along with the veggies. Add the peanut
sauce a few spoons at a time, then toss well. ⁠
8. You may add more sauce if you like. If it appears
too thick and creamy, add a splash of water.⁠
9. Top with chopped coriander (cilantro), a squeeze of
fresh lime juice, serve & enjoy!

WEEK FOUR MEAL PLAN

 DAY FOUR
Breakfast
OVERNIGHT STEEL CUT OATS
Recipe by Plant-based RD

Lunch
SPROUTS & CANNELINNI BEANS
Recipe by Happy Skin Kitchen

Dinner
TOFISH & CREAMY KALE MASH
Recipe by No Meat May

WEEK FOUR MEAL PLAN

 BREAKFAST

OVERNIG HT ST E E L
C UT OATS
Leftovers from Day Two

LUNCH

CREAMY S P RO UTS &

CANNELI NNI BEANS
Leftovers from Day Two

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

TO FI S H & CRE AMY

KAL E MAS H
ING RED IEN TS

For the Tofu Pinch of Salt

Marinated Tofu 1 Cup Soda Water
400g Tofu, pressed & Nori sheets
cut into 4 pieces
1/2 cup Veggie Stock For the mash
1 tbsp White Miso Paste 4 large Potatoes
1/4 tsp Salt chopped and boiled
2 tbsp Lemon Juice 1 large bunch of Kale
1/2 tsp Salt chopped and blanched
1/2 tsp Garlic Powder 1/2 bunch of Spring
Onions
Batter 2 Tbsp of plant-based
1 Cup Flour Butter
1 Tsp Sweet Paprika 1/2 Cup Soy Cream
1 Tsp Garlic Powder Salt & Pepper to taste

DIR ECT ION S

1. Mix the tofu marinade ingredients together then

marinate the Tofu... the longer, the better.
2. Meanwhile, pulse the Kale in a food processor with
Spring Onions. Mash your Potatoes with margarine,
soy cream, salt & pepper, then add the Kale &
Spring Onions.
3. Mix together the batter ingredients (minus the
nori). Place some nori onto each piece of tofu, coat
in the batter mix and shallow fry.
4. Serve your tofish on top of your mash, with some
fresh parsley and a squeeze of lemon. The tofish
would also be delicious with a chips for a real treat!

WEEK FOUR MEAL PLAN

 DAY FIVE
Breakfast
TAHINI DATE SMOOTHIE
Recipe by VegKit

Lunch
JACKFRUIT SANDWICH
Recipe by The Clumsy Vegan

Dinner
LENTIL STEW & MASH POTATOES
Recipe by Ela Vegan

WEEK FOUR MEAL PLAN

 BREAKFAST

TAH INI D ATE S MOOTHI E

ING RED IEN TS

1 cup any plant-based 2 medjool dates,

milk, such as almond, pitted
soy or coconut 2 tbsp tahini
1 frozen banana, 1 tsp ground cinnamon
peeled and chopped

DIR ECT ION S

1. Add all ingredients to a blender, and blend until

as smooth as possible.
2. Add to two glasses with some ice and enjoy!

Tip: Add 1 tbsp Chia seeds for your daily Omegas.

LUNCH

JACK FRUI T SANDWI CH

ING RED IEN TS

1 tinned Jackfruit, ⁠1 Tbsp mixed herbs

drained & washed 1/2 Tbsp Olive oil
1 thinly sliced Onion ⁠ 1 Tbsp Balsamic vinegar
1 Tbsp Tomato paste⁠ 1 Tbsp Maple Syrup
1 Bayleaf ⁠ Salt to taste⁠
2 tsp Cumin powder ⁠ 1 Tbsp Vegan butter ⁠
3 tsp Smoked paprika ⁠

DIR ECT ION S

1. Heat olive oil in a pan, then add bayleaf, onions,

maple syrup & balsamic. Cook till onions caramelise.⁠
2. Add tomato paste, cumin powder and smoked
paprika. Cook for a further 5-6 minutes, then add
jackfruit and herbs, mix well to combine.⁠
3. Stir in vegan butter and salt. Cook on a low flame
with lid on for further 20-25 minutes till jackfruit is
soft. Add to bread of your choice, with lots
of fresh lettuce! Enjoy!

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

L E NTIL ST EW & MAS H

ING RED IEN TS

1 cup dry brown lentils 1 tbsp balsamic

1 large onion vinegar
2 cloves of garlic 1 tsp each of parsley,
1 tbsp oil (for frying) thyme & oregano
2 tbsp white wine Splash coconut milk
3-4 cups vegetable 1/2 tbsp cornstarch
broth Salt, pepper & chilli
2 cups mushrooms flakes to taste
2 tbsp soy/tamari sauce Chopped pickles

DIR ECT ION S

1. Rinse lentils under running water and soak for 15

mins (discard water after).
2. Chop the onion, garlic, mushrooms. Heat oil in a
pan and stir in the onion & minced garlic, then after
3 mins add the mushrooms, dried herbs, balsamic,
and soy sauce and fry for a further 3-5 mins.
3. Add the lentils & 3-4 cups of veg broth, cook on low-
medium heat for about 20-25 minutes.
4. In the meantime boil and prepare your mash
potatoes to your liking - we love a little salt, pepper,
nutmeg and coconut milk!
5. Once the lentils are tender, mix a generous splash
of coconut milk and cornstarch into a bowl, then
stir into the lentils. Cook for 1 minute, or until
thickened. Season if required.
6. Serve the stew with your mash, top with chopped
pickles and fresh herbs!

WEEK FOUR MEAL PLAN

 DAY SIX
Breakfast
GARLIC BEANS ON TOAST
Recipe by VegKit

Lunch
LENTIL STEW & MASH LEFTOVERS
Recipe by Ela Vegan

Dinner
RED CURRY TOFU SOUP
Recipe by Plantbased Traveler

WEEK FOUR MEAL PLAN

 BREAKFAST EAT
NO M VE
FA
GARL IC B EANS ON T OAS T MAY IT
VEGK
ING RED IEN TS

1 tbsp cumin seeds 50ml olive oil

½ cup dried broad 2 lemons
beans, soaked overnight 1 bunch dried oregano
1 tin butter beans, with 1 bunch parsley, finely
liquid chopped
4 cloves garlic, minced Salt & pepper
½ cup fresh broad 1 loaf sourdough
beans, blanched bread, sliced

DIR ECT ION S

1. Toast the cumin seeds in a dry pan for 30 seconds

over low heat. Add soaked broad beans, butter
beans, garlic, olive oil, fresh broad beans, juice of
1.5 lemons, oregano, half the parsley, and season
with salt & pepper. Lightly warm through.
2. In the meantime, toast your bread. Place a slice of
bread at the bottom of each serving bowl. Spoon
over the bean mixture, with a nice amount of liquid.
3. Finish with the remaining fresh parsley and lemon.

Tip: Serve with 1 tbsp Hemp seeds for daily Omegas.

LUNCH

LENT IL STEW & MAS H

Leftovers from Day Five

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

RE D C U RRY T OFU SOUP

ING RED IEN TS

3 shallots, finely diced⁠ 1 bell pepper, chopped

3 garlic gloves, minced⁠ 1 tbsp coconut aminos⁠
1 small piece of ginger, 1/2 tbsp coconut
grated or 1/2 tbsp sugar⁠
ginger paste⁠ 1/2 tbsp lemongrass
1 tbsp avocado or paste (optional)⁠
coconut oil⁠ 2 servings of rice
3 tbsp vegan-friendly noodles⁠
red Thai curry paste (or 200 g extra firm tofu,
to taste)⁠ lightly pressed
1 cup canned coconut 1/2 tbsp avocado or
milk⁠ coconut oil⁠
3 cups vegetable broth⁠ Pinch of salt⁠
1 small head of broccoli, Plus fresh lime,
cut into florets⁠ cilantro or Thai basil
2 carrots, sliced⁠

DIR ECT ION S

1. Cut tofu in half horizontally, wrap in a clean kitchen

or paper towel, and press for 10 minutes. Then cut
into cubes, and season with a pinch of salt.⁠
2. ⁠Cook noodles according to package directions
(deduct 1 minute of cooking time), rinse & set aside.⁠
3. ⁠Heat up oil (ideally in a cast iron skillet), and sear
tofu for about 2 minutes from all sides until crispy.⁠
4. ⁠Sauté shallots, garlic and ginger in a second
pan/wok with a little bit of oil until fragrant, then
add curry paste and stir for another minute.⁠
5. ⁠Add sugar, coconut milk, coconut aminos,
lemongrass paste, vegetable broth, chopped
vegetables, and bring to a boil. ⁠
6. ⁠Let simmer for 5 minutes (or until veggies are firm
to the bite), then add cooked rice noodles, and
simmer for another minute. If needed, season to
taste with a pinch of salt. ⁠
7. ⁠Top soup with crispy tofu, chopped cilantro or Thai
basil, some fresh lime, and enjoy!⁠

WEEK FOUR MEAL PLAN

 DAY SEVEN
Breakfast
CHOCOLATE PANCAKES
Recipe by No Meat May

Lunch
RED CURRY TOFU SOUP LEFTOVERS
Recipe by Plantbased Traveler

Dinner
VEGAN KOFTA & TZATZIKI
Recipe by Rabbit & Wolves

WEEK FOUR MEAL PLAN

 BREAKFAST

C HOC OL AT E P ANCAKES
ING RED IEN TS

Pancakes Chocolate Sauce

1 cup Wholemeal Flour 3 tbsp Coconut Oil
2 tbsp Baking powder 1 tbsp Peanut Butter
1 tbsp Sugar 1 tbsp Rice Syrup
a pinch of Salt 2 tbsp Cocoa Powder
1 cup Soy Milk 50g Dark Chocolate

DIR ECT ION S

1. Whisk your pancake ingredients together in a bowl.

Heat coconut oil in a pan, then ladle in the batter,
cooking each pancake for 1 minute on each side.
2. In a seperate saucepan, add your sauce ingredients,
whisking as you add each ingredient until the
mixture is smooth. Whisk for 2 mins over a low
heat, the serve with your pancakes and some
berries if you desire.

LUNCH

RED CURRY T OF U SOUP

Leftovers from Day Six

PAGE 4
WEEK FOUR MEAL PLAN
 DINNER

VE GA N K OF TA S
ING RED IEN TS

Kofta Tzatziki Sauce

16 ounces plant- 1 cup plant-based greek
based mince yoghurt
1/2 red onion, grated 1 cup cucumber, grated
4 cloves garlic 1 tbsp fresh dill
1 tbsp dill, chopped 1 tbsp fresh mint
1 tbsp mint, chopped 2 cloves garlic, grated
1 tsp cumin 1 tbsp lemon juice
1 tsp oregano 1/2 tsp lemon zest
1/2 tsp cinnamon 1/2 tsp salt
1/2 tsp salt 1/4 tsp black pepper
1/4 tsp black pepper 1 tsp Za'atar seasoning
6 wooden skewers, Plus, flatbread, lettuce,
soaked tomato, hummus to serve

DIR ECT ION S

1. Preheat oven to 400 degrees (F).

2. In a large mixing bowl add the Kofta ingredients,
mix well (you might want to use your hands).
3. Divide the mixture into 6 equal portions, then wrap
each portion around a skewer. Place on a lined. or
non-stick baking sheet.
4. Bake for 10-12 minutes until they are firm.
5. Meanwhile, add all the tzatziki ingredients to a
medium sized bowl, and whisk to combine. Set in
the fridge until ready to use.
6. Remove the kofta from the oven, and fry off in a
pan for 1-2 minutes each side to brown up.
7. Serve immediately, with flatbread, salad and your
tzatziki sauce!

WEEK FOUR MEAL PLAN

 SNACKS
1. VANILLA TAHINI & BERRIES
Recipe by VegKit

2. EDAMAME SPREAD
Recipe by Yoshiko's Kitchen

3. MUHAMMARA DIP
Recipe by Choosing Chia

4. BANANA BERRY NICE CREAM

Recipe by VegKit

Download the No Meat May Community

Cookbook for more snack and dessert
ideas - FREE when you sign up!

WEEK FOUR MEAL PLAN

 SNACKS

VANILLA TAHINI & BERRIES

ING RED IEN TS

3 tbsp tahini ½ punnet strawberries

1 lemon, juiced ½ punnet blueberries
1 tbsp icing sugar ½ punnet raspberries
1 vanilla bean pod 1 orange, chopped

DIR ECT ION S

1. Add tahini to a bowl with the juice of one lemon.
Whisk together then add the icing sugar. Whisk into
a paste. Add some water if needed to turn it into a
pouring consistency.
2. Cut the vanilla bean pod in half and scrape out the
seeds. Add them to the tahini dressing and stir.
3. Add your fruit into a bowl, and then drizzle with the
tahini dressing and top with some fresh mint.

SNACKS

E DAMAME SP READ
ING RED IEN TS

200g Frozen shelled 2 tbsp olive oil

edamame (or 500g Sea salt to taste
unshelled) 1 tbsp lemon juice

DIR ECT ION S

1. Boil your edamame beans (unshelled) for 5 mins,

drain and rinse with cold water.
2. Add to the food processor with your remaining
ingredients and blend. Add a little water if you
prefer a really smooth dip.
3. Serve with crudités or rice crackers - enjoy!

PAGE 4
WEEK FOUR MEAL PLAN
 SNACKS

MUH AMMA RA D IP
ING RED IEN TS

3 red bell peppers 1/2 garlic clove, peeled

1/2 cup breadcrumbs 1 tsp lemon juice
1/3 cup walnuts 2 tbsp olive oil
1 tbsp pomegranate 2 tsp aleppo chilli flakes
molasses or paprika

DIR ECT ION S

1. Preheat oven to 450 degrees F, Place peppers on a

baking sheet and cook for 20 minutes, flipping
halfway until the peppers are slightly blackened.
2. Remove peppers from oven and transfer to a bowl.
Cover with a plate/cling wrap, steam for 5 minutes.
3. Peel and remove the skins from the peppers.
Discard the skins. Then cut the peppers removing
the stem and the seeds.
4. Add the peppers, your remaining ingredients and
salt & pepper to a food processor. Pulse until your
desired texture. (chunky or smooth)
5. Taste and adjust seasoning if needed, then chill in
the fridge before serving.

SNACKS

BANANA BERRY NICE CREAM

ING RED IEN TS

3 bananas, chopped 400 g tin coconut

and frozen for 3 hrs cream, refrigerated
2 cups frozen 2-4 tbsp rice malt
blueberries syrup, as desired

DIR ECT ION S

1. Place all ingredients in a high speed blender or

food processor and blitz until completely smooth.
2. Serve immediately for a “soft serve” ice cream, or
pour into a large freezer-safe container and
freeze for 3-5 hours for a firmer ice cream.
3. Serve as is, or top with toasted flaked coconut,
fresh berries or chopped nuts.

PAGE 4
WEEK FOUR MEAL PLAN