With the Meat-Free challenge just a week away [Can you go ONE whole week without eating meat?] i posted a series of food plan ideas and recipes for those of you who were left shell-shocked by the mere suggestion… but on the off chance that that was not enough – and for those of us doing regular Meat-Free Mondays or like tbV and myself at the moment alternating weeks with meat on and meat off [Mr Miyagi style] – here are even more ideas to help keep you colourfully and cuisinely creative through that week and beyond.

So here are some more exciting meal plan and recipe ideas from a bunch of my friends:

Megan [from Part I] gives us her Spinach and Rice recipe

megan brett2

Fry up some chopped onion and garlic, salt and pepper, dried herbs (I use Lebanese Za’atar), dried chili flakes in a splash of olive oil in a nice big saucepan. Add a bunch of de-stalked and torn spinach leaves (and green beans if you like) and wilt, adding lemon juice. When spinach is shrunken add a cup of basmati (or any) rice and add water to cover (but just cover) the rice, melting a Stockpot into the water once it is very hot. Put lid on tightly, bring to boil, then turn onto a very low heat for 10 minutes, and then completely off for another 5 to ten, without opening the lid. Then eat.

Candice [my Improv colleague and friend who now lives Down Under]



I alternate between a protein shake (one banana with 2 tablespoons plain yoghurt, a scoop of protein powder and water), a bowl of plain yoghurt and banana or eggs in some form or another. My favourite? Breakfast burritos with scrambled egg, avo and sweet chili sauce.


It really depends, I usually have leftovers or a sandwich or some nuts, cheese, tomato and avo. I’m not huge on lunch usually.


I love homemade pizza. I have a super easy and delicious dough recipe by Nigella Lawson which makes two thin-crust pizzas. I put cheese, mushroom, tomato, olives and sometimes roast butternut or artichokes on my pizza. Delicious!

Nachos with beans instead of mince. I make up a delicious topping which consists of one can of chopped tomatoes, one can of whole corn and one can of red kidney beans. Season to taste and put that on top of your nacho chips, cover with cheese and pop in the oven. Add guacamole and plain yoghurt on top afterwards and viola!

Pasta with sauce. I usually make a tomato-based sauce (again a tin of chopped tomatoes is perfect) and add whatever veggies I like: olives, mushrooms, carrot, zucchini, artichokes etc. Put some parmesan on top after serving. Delicious.

A piece of fish, cooked how you like it, with your traditional veggie sides. I like to make cauliflower mash, peas and some corn.

Tofu is delicious. I either fry it up and add it to stir-fried veggies and noodles, or eat it as a meat substitute with veggies like the fish meal. Or homemade miso soup is delicious and super easy too!

Veggie burgers. There are so many delicious veggie patties available in shops nowadays you really don’t need to miss your big beef patty! Add aioli, tomato, blue cheese and some avo to make it taste like a restaurant burger.

Lastly, I love my veggie lasagna. I use tins of chopped tomatoes as a base and add whatever veggies I like to that so that the mixture isn’t dry. Spread the mix generously between your béchamel and dry lasagna layers. It is really easy and leftovers can be served up for lunch the next day too!

Lisa Pieterse

lisa Pieterse

– Mayim Bialik’s Big Bang Vegan Chickpea Burger Patty
– Ghormeh sabzi (middle eastern delicious greens and beans stew, could live off this with Jasmine rice)
– Ash reshteh (Persian greens,  herbs, beans and noodle stew – could also live off this)
– Red Thai curry,  kale and quinoa soup
– Egg Bhurji (Indian scrambled eggs)
– palak paneer (spinach and fresh cheese curry) or palak mushroom for vegan
– tabouli salad with chick peas, tomatoes and almonds
– stuffed bell peppers, large zucchini or gem squash (stuff with pasta sauce,  black or white beans,  sour cream or cottage cheese, bread crumbs,  italian herbs and garlic,  top with grated cheese and bake in oven)
– ratatoulli with white beans , roasted garlic and oregano. Add chopped Olives to taste
– ethiopian cabbage and ethiopian red lentil stew with rice or flat bread
– Persian eggplant dip, hummus, pesto, labneh cheese (middle eastern yoghurt cheese) and sundried tomato paste, heirloom tomato slices with feta, avo and balsamic  – make your own cracker platter.  Add hard boiled egg slices if desired.  Pickles also go well with this,  as do fresh herbs like parsley, basil,  coriander and thyme.

Emilie Rose


I decided to take a picture of my groceries for the week as I’m putting them away. People tend to ask “What do you eat?!” This is $90 USD worth of groceries for 2 adults and a toddler. This is Vegan specific as well.



Breakfast: Avocado, tomato and basil on toast

Snack: Handful of animal crackers, banana, and an iced coffee with soy milk

Lunch: Hummus and veggies in a pita with greek dressing, homemade date and nut bar  http://chocolatecoveredkatie.com/chocolate-covered-recipes/fudge-baby-mania/

Dinner: Mushroom stroganoff with Quinoa noodles http://www.onegreenplanet.org/vegan-recipe/vegan-mushroom-stroganoff/

Dessert: Banana “Nice” Cream http://www.thekitchn.com/how-to-make-creamy-ice-cream-with-just-one-ingredient-cooking-lessons-from-the-kitchn-93414


Breakfast: Tofu Scramble   http://minimalistbaker.com/southwest-tofu-scramble/

Snack: Date and nut bar, iced coffee with soy milk

Lunch: Carrot, quinoa, kale, and cashew salad topped with a ginger sesame dressing. Pita bread and hummus for afternoon snack

Dinner: Sweet potato and black bean soft tacos with watermelon salad

Dessert: Popcorn topped with nutritional yeast, siracha, and Earth Balance (vegan butter)


Breakfast: Pumpkin spice smoothie: Canned pumpkin, apple juice, cinnamon, soy yogurt, ice.

Snack: Banana, handful of cashews, iced coffee with soy milk

Lunch: Grilled cheese with vegan bacon. Fruit salad

Dinner: Vegan seitan Italian beef sandwiches http://vegweb.com/recipes/chicago-style-italian-beef-seitan-sandwiches

Dessert: Spicy kale chips   http://whiteonricecouple.com/recipes/spicy-kale-chips/


Breakfast: Granola with blueberries and soy milk

Snack: Watermelon, iced coffee with soy milk

Lunch: Pasta topped with kale, basil and walnut pesto

Dinner: Zucchini cakes with sweet potato fries http://www.veganinsanity.com/recipes/zucchini-fritters-with-vegan-sour-cream

Dessert: Oreo cupcakes https://thegreenchalkboard.wordpress.com/2011/01/26/vegan-cookies-n-cream-cupcakes/


Breakfast: Chocolate peanut butter smoothie (Blend ice, soy milk, peanut butter, banana, cocoa powder, and hemp seeds)

Snack:  Vegan blueberry muffin (from Whole Foods), iced coffee with soy milk,

Lunch: Vietnamese spring rolls http://minimalistbaker.com/vietnamese-spring-rolls-with-crispy-tofu/

Dinner: Vegan Pizza Night! http://www.peta.org/living/food/make-vegan-pizza/

Dessert: Popcorn topped with curry powder, paprika, nutritional yeast and Earth Balance (vegan butter)


Breakfast: Sweet potato pancakes http://www.dreamyleaf.com/vegan-sweet-potato-pancakes/

Snack: Vegan Primal Strips brand jerky. Teryaki lime is my favorite. http://www.primalspiritfoods.com/products.php

Lunch: Quesadillas with vegan cheese, sauteed peppers, onions, and black beans.

Dinner: Dinner out with family. Edemame, Veggie Burger and fries

Dessert: Store bought vegan ice cream sandwiches


Breakfast: Breakfast burritos: Filled with scrambled tofu, vegan Sweet Earth brand bacon, vegan cheese and hot sauce.

Lunch: Take out lunch: Papaya salad and veggie stir fry at Thai restaurant (ask for no fish sauce)

Dinner: Vegan Mac and Cheese  http://veganyumminess.com/creamy-vegan-mac-and-cheese/

Dessert: Sorbet   http://www.thekitchn.com/how-to-make-sorbet-with-any-fruit-cooking-lessons-from-the-kitchn-205746

[To return to – or maybe share with your friends – the video reminding us about the one week meat-free challenge, click here]

[To return to part I and see the rest of the yummy recipes and plans, click here]