Meat Free Week Vegetarian Meal Plan

How much meat do you eat – and where does it come from? Next week from March 23rd– 29th is Meat Free Week Australia, a challenge that aims to get you thinking about your meat consumption.

Did you know:

With an average consumption of 111.5kg per person per annum, Australia is ranked in the top three biggest meat eating countries in the world (per capita), behind the USA (No. 1) and Luxembourg (No. 2). The world average is 41.9kg.

The livestock industry is a serious contributor to world environmental problems, and if your meat comes from a factory farm, those animals may have been harmed in the process. Need more convincing: vegetarians are 12% less likely to develop cancer than people who eat meat.

Can you go meat free for 1 week to help the environment, animals, and your health?

 

If this is your first time going meat free, you might be concerned about what you’ll actually end up eating for breakfast lunch and dinner! But don’t fret; we’ve pulled together vegetarian recipes from some of our favourite clean eating resources to make a meal plan for you to take inspiration from. And it looks mighty delicious! Follow the links for the full recipes.

 

Monday

Breakfast:

 

Healthy Choc Mint Smoothie by Nourish and Inspire Me

This decadent creamy smoothie, full of the good fats of avocado and coconut will keep you full until lunch.

 

Lunch:

Roast Vegetable Goats Cheese Salad by Kenko Kitchen

Roast your veggies the night before and throw the ingredients together for a quick lunch.

Dinner:

Red Lentils and Spinach in Masala Sauce by Naturally Ella

With

Fresh Pea Sprouted Chickpea Samosas by Cherie Hausler for Meat Free Week.

This Indian-inspired meal will have you forgetting that you ever needed meat to feel full.

 

Tuesday

Breakfast:

Vanilla Coconut Chia Pudding by An Apple A Day

Combine the protein-rich chia seeds with coconut milk and coconut water the night before, and leave in the refrigerator overnight.

Lunch:

 

Paleo Sweet Potato Bread by Madeleine Shaw

This bread is richly satiating. Serve with the sweet or savoury toppings of your choice. We recommend avocado and tomato.

Dinner:

Cauliflower Broccoli Soup with Sweet Potato Crisps by Kenko Kitchen

The crunch of the crisps brings a delightful substance and texture to this vegetarian soup.

 

Wednesday

Breakfast:

Raw Everything Nettle Smoothie by Cherie Hausler For Meat Free Week

Packed full of the goodness of almond, hemp, cacao, chia, mesquite and coconut oil, this smoothie is quite the wake up call!

Lunch:

Curried Red Potato Spinach Salad by Naturally Ella

A simple salad with yummy potatoes roasted in coconut oil to remind you that salad doesn’t have to mean rabbit food.

Dinner:

Cauliflower Pizza with Rocket and Sun Dried Tomato by Madeleine Shaw

This gluten free recipe adds even more vegies into your meal with cauliflower in the base itself.

 

Thursday

Breakfast:

Cherry Ripe Protein Smoothie by Proper Protein

If you are worried about missing out on protein from meat, this smoothie uses chocolate protein powder and coconut water to create a drinkable chocolate bar.

Lunch:

Bikini Belly Pasta by Venus Goes Gidget

A spiraliser is a vegetarian’s best friend for making noodles out of vegies like zucchini.

Dinner:

 

Pumpkin, Basil, Goats Cheese and Fig Tart by George Eats

What meat? This rich, cheesy vegetarian tart is the stuff food comas are made of.

 

Friday

Breakfast:

Omega Omelette by Dandelion Lane

A versatile meat-free breakfast option that you can throw together with any combo of vegetables left in the fridge.

Lunch:

Roasted Cauliflower, Chickpea, Fennel and Avocado Salad by Madeleine Shaw

This salad recipe features crunchy chickpeas and creamy avocado and makes a satisfying lunch or dinner.

Dinner:

 

Image Credit Elisa Watson.

Sweet Potato Burgers with Edamame Guacamole by Kenko Kitchen

Meat free doesn’t mean burger free! Get your protein from the mushrooms in these vegan burgers.

 

Saturday

Breakfast:

Raspberry Coconut Oat Muffins by Nourish and Inspire Me

A brekky option to please the sweet tooths – that doesn’t actually contain any refined sugar.

Lunch:

Sweet Potato Spinach Pasties with Citrus Roasted Chips – by Kenko Kitchen

Sat arvo chips and pasties. Mmm this vegetarian thing is working out alright isn’t it?

Dinner:

Kelp Noodle and Cabbage Salad with Seared Tempeh by Choosing Raw

This noodle salad is rich in texture with a sweet carrot orange miso dressing that offsets the bitterness of the kale.

 

Sunday

Breakfast:

 

Buckwheat Chocolate Chip Waffles by George Eats

It’s the last day of Meat Free Week and you deserve the indulgence of this dish!

Lunch:

Maple Roasted Parsnip Green Bean Kale Salad by Madeleine Shaw

If you are even still hungry after those waffles, get some greens in you with this salad.

Dinner:

Curry Grilled Vegetables with Chickpeas and Creamy Polenta by Naturally Ella

 

Congratulations, you made it to your final vegetarian meal! But maybe after this delicious combination of creamy polenta and vegies you’ll be convinced to work some more meat free dishes into your diet.

 

Good luck on Meat Free Week everyone!