Week without meat min .pdf

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Week Without
Meat

Quick Intro
5 days you can easily stick with

Switching to a Plant-Based diet for your health is
possibly the best long-term decision you can make for
yourself, and the sustainability of the planet.
For us, our nutritional background and love for food
meant that a balance of delicious and nutritious food
on a plant-based diet is essential. 
While food is consumed for fuel, we know it's a lot
more than that, and we've spent the last 2 years
creating and refining some of the very best Plant
Based meals that we're presenting to you.
So why is this challenge only 5 days?
This is an introduction to your transition that's going
to help you sustainably stay in great shape, and these
5 days are the beginning of a new chapter. 
We hope you love them and join us in becoming part
of the community in the best shape of their lives.

Day 1

Breakfast
Pumpkin Porridge
Calories:
420 (Using Cashew Milk)
Protein: 10g
Carbs: 68g
Fat: 14g
Method:

Ingredients (Yields - 1):
- 1 tsp coconut oil
- 1 apple, diced
- Handful of Pecans
- 1 tbsp Agave Nectar
- 1 cup Plant Milk
- 1 cup Oats
- 1/2 cup Water
- 2 tbsp Pumpkin Puree
Spices:
- Nutmeg, Ginger and
Cinammon

1. In one pan, add the coconut oil
and melt over a medium heat.
2. Add the slices of Apple, pecans,
and cinnamon. Allow them to cook
and soften. 
3. Once soft, add the agave nectar
and cook for a further 5 minutes.
4. In another pan, add the milk,
water, and oats together. Slowly
cook for 5 minutes.
5. Then add the pumpkin puree into
the mix along with the rest of the
spices.
6. Cook until the porridge has
reached your desired consistency.
Then serve in a bowl with the
pecans and apple slices on top.

Lunch
Mushroom and Orzo soup
Calories:
248
Protein: 12g
Carbs:  36g
Fat:  8g
Method:

Ingredients (Yields - 1):
- 1/2 tsp coconut oil
- 1 shallot
- 2 cloves of garlic
- 1 stick of celery
- 1 cup vegetable broth
- 1 cup broccoli
- 30g chopped mushrooms
- 5 cashew nuts
- 50g orzo
- Fresh Basil 
- Ground Pepper

1. Start with the coconut oil in a
pan, and melt it.
2. Add the shallot, garlic and celery
in the pan and sweat them for 8
minutes.
3. Then add the vegetable broth
with the broccoli, cashew nuts, orzo
and mushrooms. 
4. Cook for a further 8 minutes or
until the orzo is soft.
5. Once cooked, stir in the fresh
basil and serve.
6. Grind some pepper on top.

Dinner
Quinoa, Kale and Chickpea Saute
 Calories:
598
Protein: 23g
Carbs:  62g
Fat:  29g
Method:

Ingredients (Yields - 2):
- 100g Quinoa
- 1 tbsp olive oil
- 300g kale
- Fresh coriander
- 1 unwaxed Orange zest
- 1 can of Chickpeas
- 8 cherry tomatoes
Tahini Dressing:
- 2 tbsp tahini
- 1 tbsp extra virgin olive oil
- 1 Garlic clove, chopped
- 4 tbsp fresh orange juice
- Fresh ground pepper

1. Cook the quinoa following the
packaging instructions. Set aside
and place in a large bowl once
finished.
2. Then in a small bowl,  whisk
together everything for the
dressing, plus 5 tbsp of boiling
water until smooth. Season with P
& S if desired.
3. Heat the oil in a pan, and add the
kale, tomatoes, and chickpeas in for
1-2 minutes.
4. Mix in the kale with the quinoa,
then serve in a large bowl.
5. Garnish with Orange zest and
drizzle the orange tahini dressing
over each bowl.

Day 2

Breakfast
Carrot Cake Porridge
 Calories:
553
Protein: 13g
Carbs:  107g
Fat:  11g
Method:

Ingredients (Yields - 1):
- 1 banana
- 1 carrot
- 1 cup of Rolled oats
- 1 1/2 cups of Cashew milk
- 1 tsp Nutmeg
- 1 tsp Cinamon
- 1 tbsp Agave syrup
- 2 tsp flaxseed
Recommended Toppings:
- Chia seeds
- Pumpkin seeds
- Frozen berries

1. Slice the banana and add it to a
pan with a little heat. Add a little
water to stop it from burning.
2. Once a little soft, mash it with a
fork.
3. Then add the oats, milk and
carrot. Cook for 1 minutes.
4. Add the spices, flaxseed and
agave syrup and cook until you've
achieved your desired consistency.
5. Add the mix to a bowl and finish
it off with your favourite toppings. 

Lunch
Quinoa, Kale and Chickpea Saute
 Calories:
598
Protein: 23g
Carbs:  62g
Fat:  29g
Method:

Ingredients (Yields - 2):
- 100g Quinoa
- 1 tbsp olive oil
- 300g kale
- Fresh coriander
- 1 unwaxed Orange zest
- 1 can of Chickpeas
- 8 cherry tomatoes
Tahini Dressing:
- 2 tbsp tahini
- 1 tbsp extra virgin olive oil
- 1 Garlic clove, chopped
- 4 tbsp fresh orange juice
- Fresh ground pepper

1. Cook the quinoa following the
packaging instructions. Set aside
and place in a large bowl once
finished.
2. Then in a small bowl,  whisk
together everything for the
dressing, plus 5 tbsp of boiling
water until smooth. Season with P
& S if desired.
3. Heat the oil in a pan, and add the
kale, tomatoes, and chickpeas in for
1-2 minutes.
4. Mix in the kale with the quinoa,
then serve in a large bowl.
5. Garnish with Orange zest and
drizzle the orange tahini dressing
over each bowl.


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