Your Plant-Based Weekly Meal Plan
These five delicious dinner recipes will help you add vegan meals to your diet without feeling like you’re missing out.
Sustainability is hugely important, obviously. One of the ways we can all make a difference is by eating less meat. That doesn’t mean you have to cut out animal products entirely, but eating a more plant-based diet is one of the most effective ways we can each reduce our personal carbon emissions.
In fact, you might be doing yourself a favour too, with studies finding vegan diets can improve blood cholesterol and blood sugar levels (reducing your risk of type 2 diabetes), favourably alter the gut microbiome and reduce inflammationIn other words, a vegan diet could help you lose weight, and fight off conditions from heart disease to diabetes and even cancer.
No wonder people are flocking to the cause! According to the latest data, there were 79 million vegans in the world as of January 2021 – a staggering number which still only represents around one percent of the world’s population.
But remember, you don't need to be 100% vegan to make a difference. Huel's range of products can help you stay sustainable with healthy breakfasts and lunches, while the recipes below offer some great ways to cook up even more plant-friendly meals. Try one each night, or pick and choose as you like – they're delicious either way.
Five recipes to add to your weekly vegan meal plans:
15-Minute Vegan Ramen
Provided by registered nutritionist Dr. Justine Butler at the Vegan Recipe Club.
"This meal is packed full of flavour with a healthy helping of plant-based protein", says Butler. Soya contains all nine essential amino acids – the building blocks of protein. It's also a good source of B vitamins, potassium, magnesium and iron. And, although tofu is low in fat it does contain polyunsaturated ‘healthy’ fats, including both omega-3 and omega-6 essential fatty acids.
Ingredients
600ml/2½ cups boiling water
10g/⅓ oz dried or 50g/1.7 oz fresh shiitake mushrooms
150g/5 oz (approx.) dried vegan noodles
1 clove garlic, minced
2 tbsp sesame oil
2 tbsp white miso paste
1 tbsp rice vinegar
½ tsp sugar
4 tbsp soy sauce
½ tsp chilli flakes
1-2 spring onions, stalks removed and finely diced
180g/6½ oz firm tofu, cut into 1cm cubes
1-2 sheets sushi nori, cut into 1 inch strips
Optional toppings: fresh coriander, fresh lime, crispy onions, sesame seeds, pickled sushi ginger, toasted mixed seeds, crushed peanuts, sweetcorn, extra chilli flakes, sriracha sauce
Method
In a large pan, add the water and bring to the boil. Immediately add the shiitake mushrooms, noodles and garlic and boil for five minutes while you add the other ingredients.
Add the sesame oil, miso paste, rice vinegar, sugar, soy sauce and chilli flakes and stir through.
Add the spring onions, tofu and sushi nori.
Turn off the heat completely and let the broth stand for a further 5 minutes.
Serve with any of the optional toppings and enjoy.
Blackberry Tacos
Provided by nutritionist Rhiannon Lambert at Love Fresh Berries.
“This Mexican dish uses seasonal fruit to make a delicious salsa to pair with your tacos. Blackberries contain vitamin C and K and are high in manganese, making them a nutrition powerhouse. Data in the Journal of Human Nutrition and Dietetics found consuming berries could help healthy gut bacteria to flourish, while a systematic review of studies found berries could have the potential to influence cognitive function in people of all ages. What’s more, this dish will actively help increase your fibre consumption, something all too many of the UK are deficient in.”
Ingredients
1 tin chickpeas, drained and rinsed
1 red onion
150g blackberries
1 lime
1 tsp olive oil
1 tsp smoked paprika
½ tsp ground cumin
½ tsp cayenne pepper
20g (1 small bunch) coriander
100g sweetcorn
1 avocado, sliced
4-6 tortillas, depending on size
Method
Dice the blackberries, half the onion and half of the coriander. Add to a small bowl with the juice of the lime and the olive oil. Mix well, seasoning with salt and pepper to your taste.
Dice the other half of the onion and add to a frying pan over medium heat with a drizzle of olive oil.
Cook for 3 minutes until softened and then add the chickpeas, corn, paprika, cumin and cayenne pepper. Season with salt and pepper.
Cook for another 3 minutes, until the chickpeas are golden and crisp. Meanwhile, lightly toast the tortillas in a pan.
Serve the chickpea mixture in the tortillas, topped with a slice of avocado, a spoonful of blackberry salsa and a sprinkle of coriander.
Vegan Cottage Pie
Provided by vegan nutritionist Kiran Singh
“Mushrooms are loaded with many health-boosting vitamins, minerals, and antioxidants. According to a Harvard study, they might also help prevent the growth of amyloid proteins related to dementia.
Meanwhile, lentils are made up of more than 25% protein, and are a great source of iron – a mineral that is sometimes lacking in vegetarian diets.”
Ingredients
3 tbsp extra virgin olive oil
250 g Quorn Mince
150 g mushrooms finely chopped
A can of brown lentils
1 leek finely chopped
2 cloves garlic minced
1 celery stalk finely chopped
2 carrots diced
1 tbsp tomato puree
1 tbsp plain white flour
350 ml vegan stock
75 ml vegan red wine
1 tsp dried sage
1 bay leaf
2 tsp dark soy sauce
1 pinch salt and pepper
For the topping
750 g potatoes peeled and chopped into pieces
75 ml unsweetened plant milk
75 g vegan spread
1 pinch salt and pepper
Method
Cook the mince, leek, garlic, celery, mushrooms and carrot in a pan until the leek is soft.
Add the flour and tomato puree, then the Quorn Mince, lentils, stock, red wine, dried sage and a pinch of salt and pepper.
Add the dark soy and the bay leaf. Simmer for 10 minutes, until reduced. Season to taste and remove the bay leaf.
While the filling cooks, make the mash potato
Cook in a 200C (180C fan) oven for 20-25 minutes until golden
Serve with spring greens.
Summer Buddha Bowl
Provided by registered nutritionist Dr. Justine Butler at the Vegan Recipe Club.
“Like other wholegrains, quinoa is very low in fat, great for healthy carbohydrates giving you long-lasting energy, a good source of some B vitamins (not B12 though) and important minerals, such as magnesium, phosphorus, zinc, copper and manganese,” explains Butler. “It also contains small amounts of iron, potassium and selenium. In the UK, there are several farms growing quinoa, making it a local, sustainable and affordable crop. As such, it’s one of the most environmentally-friendly foods in Britain.”
Ingredients
Half a head of broccoli, broken into florets
1 tsp cumin seeds
1 tbsp olive oil
100g/⅗ cup (uncooked) quinoa
400g/2 cups butternut squash, cubed
1 tsp paprika
1 tsp olive oil
150g/¾ cup firm tofu, drained and patted down with kitchen roll or a tea towel
1 tbsp soy sauce
1 tbsp rose harissa paste (eg Belazu)
Use veg/salad of your choice eg avocado, cucumber, lettuce, tomatoes, grated red cabbage, pomegranate seeds
2 tbsp tahini
2 tbsp lemon juice (fresh or bottled)
2 tbsp olive oil
2 tbsp water
Pinch salt
Method
Preheat the oven to 180°C/350°F/Gas Mark 4.
Drizzle with the broccoli with olive oil and the cumin seeds. Bake for around 20 minutes or until the florets are lightly golden.
Drizzle the butternut squash cubes with olive oil and paprika. Bake for around 30 minutes or until soft and golden, turning once.
While the vegetables are roasting, lightly fry the tofu cubes in oil until golden. Add the soy sauce and rose harissa. Taste and add a little salt if necessary.
Mix the tahini, lemon juice, olive oil, water and salt in a mug.
In two wide shallow bowls, arrange all of the different ingredients into sections then drizzle with the tahini sauce.
Quinoa Salad
Provided by vegan nutritionist Kiran Singh
Though technically a seed, quinoa is classified as a whole grain and is a good source of plant protein and fibre. One cup cooked provides about eight grams of protein and five grams of fibre. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own, in adequate amounts.”
Ingredients
100g quinoa
1 yellow bell pepper
Portobello mushrooms (handful)
1/2 English cucumber
Mixed baby tomatoes (handful)
1 carrot
1 red onion
2-3 salad onions
50g brown & yellow lentils
Basil & thyme (handful)
Spinach (handful)
Rocket leaves (handful)
Hummus (handful)
Method
Pre-cook the quinoa and leave to cool.
Roast the bell pepper – either over a gas stove flame or underneath the broiler of the oven. Steam in a container then peel and chop into strips.
Finely chop and fry the mushrooms.
Chop and prep remaining ingredients.
Toss everything together in a bowl. Serve with spinach & rocket leaves and classic humous.
