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Meat Free Week Info

Meat Free Week challenges participants to give up meat for seven days and raise funds for a great cause.
Are you up for the challenge? Register today and help make real change happen.

To help you get the most out of your Meat Free Week we've put together two sample meal plans, complete with seven simple ideas for breakfast, lunch, dinner and a snack each day.

Combined with all the terrific recipes provided by our favourite chefs and foodies, and interesting education pieces about the benefits of different plant-based foods, you should have Meat Free Week well and truly covered.

Sample Meal Plan 1 

+ DAY 1

Breakfast

Acai, blueberry and beetroot smoothie, with unsweetened vanilla almond milk, tablespoon of pea protein powder, teaspoon of lecithin granules and coconut crème 

Snack

Two tablespoons of ricotta cheese sprinkled with dukkha on rice crackers

Lunch

Salad with cooked coloured quinoa, slices of pickled ginger, red onion, pepitas, chopped parsley and rocket dressed with blended red pepper, lemon and olive oil dressing

Dinner

Semi sundried tomatoes, sweet potato and broccoli vegetable frittata with olive oil and rosemary crispy skinned Kipfler baked potatoes

 

+ DAY 2

Breakfast

Overnight oats – rolled oats, slivered almonds, chopped strawberries soaked in oat milk with fresh strawberries to serve  

Snack

Fresh corn cob with melted Nuttlex® and Himalayan salt

Lunch

Black bean Poke bowl with avocado, picked radish, green leaves, red rice, red capsicum and carrot blended with hummus 

Dinner

Tofurkey seasoned ‘roasted chick’ n ® served with seared green beans and sweet potato mash

 

+ DAY 3

Breakfast

Grilled flat mushrooms on sourdough toast with smashed avocado, doused in olive oil sprinkled with dukkha

Snack

Large green olives with a chunk of feta cheese

Lunch

Rice wrap with shredded daikon, rice noodles, carrot, cucumber, roasted peanuts, ginger paste with sweet chilli dipping sauce

Dinner

Lentils in vegetarian gravy topped with smashed potato served with lightly steamed asparagus and broccolini 

 

+ DAY 4

Breakfast

Sourdough rye toast topped with creamy almond butter and sliced banana

Snack

1/3 cup of steamed edamame pods with a pinch of salt

Lunch

Sourdough roll spread thickly with avocado, topped with sultanas, shredded carrot and tahini paste

Dinner

Cauliflower rice stir fried with red, green, yellow chopped capsicum with roasted Gardein ® Chic’n tenders

 

+ DAY 5

Breakfast

Multi seeded wholemeal crunchy toast, topped with two poached eggs and wilted spinach

Snack

Carrot sticks with spicy capsicum dip

Lunch

Thai tofu, baby spinach, coriander tomato and shredded carrot mountain wrap

Dinner

Roasted sweet potato chips with  sour cream, with three bean mix, red onion, cashews and a leafy green salad

 

+ DAY 6

Breakfast

Fresh fruit with  crushed pepitas, pistachio and Greek yoghurt 

Snack

Packet of lentil chips

Lunch

Coloured quinoa, red onion, walnut, pear, rocket, chopped parsley and rocket balsamic and olive oil dressing, topped with crumbled blue vein cheese

Dinner

Wholemeal pasta with black olives, semi sun dried tomatoes, snow peas and arrabiata sauce, topped with shaved parmesan

 

+ DAY 7

Breakfast

Baked eggs cooked in seeded crusty bread roll topped with shaved parmesan and cracked black pepper and wilted baby spinach

Snack

Trail mix, almonds, brazil nuts, banana chips and carob buttons 

Lunch

Spicy bean nachos topped with avocado melted cheese and jalapenos 

Dinner

Veef® burger on a wholemeal wholegrain roll with pickled shredded beetroot, salad leaves with oven fried sweet potato chips

 

Sample Meal Plan 2 

+ DAY 1

Breakfast

Wholemeal sourdough toast with smashed avocado, crumbled Greek feta, pan fried mushrooms, dribbled with olive oil and sprinkled with dukkha

Snack

Dried fruit, nut and seed mix

Lunch

Wholemeal wholegrain wrap with sliced tomato, shredded cheese, grated carrot, and crushed walnuts with a dribble of hummus

Dinner

Baked vegetable frittata with crispy skinned baked potato and steamed broccolini

 

+ DAY 2

Breakfast

Nutty muesli with milk and fresh paw paw slices

Snack

Cheese and rice crackers

Lunch

Three bean mix flavoured with pesto, mixed with red onion and crunchy cos lettuce, on an open sandwich

Dinner

Grilled vegetarian sausages served with seared green beans and sweet potato mash 

 

+ DAY 3

Breakfast

Chia and steel cut oat porridge topped with vanilla yoghurt and smashed banana

Snack

1/3 cup of steamed edamame pods with a pinch of salt

Lunch

Sourdough roll spread with thick avocado, sultanas, shredded carrot and tahini paste

Dinner

Zoodles (Zucchini noodles) with pesto, green peas, almond slivers and cheese

 

+ DAY 4

Breakfast

Multi seeded wholemeal crunchy toast, topped with two poached eggs and wilted spinach

Snack

Qukes® (mini cucumbers) with hummus dip

Lunch

Curry flavoured tofu, stuffed into a wholemeal pita with baby spinach, tomato and shredded carrot

Dinner

Roasted sweet potato and pumpkin soup with a dollop of sour cream, sunflower seeds and toasted wholemeal flat bread

 

+ DAY 5

Breakfast

Beetroot and berry smoothie with milk, a tablespoon of protein powder, a teaspoon of lecithin granules and yoghurt

Snack

Banana slices with tablespoon of crunchy peanut butter

Lunch

Cheeky chickpea salad with cooked coloured quinoa, red onion, pepitas, chopped parsley and rocket dressed with blended red pepper olive oil dressing

Dinner

Hot Kidney Bean Buddha Bowl (taco spice) with black rice, avocado, green beans and ripe Roma tomatoes

 

+ DAY 6

Breakfast

Toast with blended roasted eggplant, topped with grated cheese and a good serve of extra virgin olive oil and cracked pepper

Snack

Packet of roasted chickpeas

Lunch

Minestrone soup made with chunked vegetables in tomato soup with kidney beans and orzo pasta

Dinner

Veggie burger on a wholemeal wholegrain roll with beetroot, egg and slice of cheese with oven fried chips

 

+ DAY 7

Breakfast

Stewed pear cinnamon and berry compote with yoghurt and walnut crush

Snack

Wholemeal grain and nut muesli bar

Lunch

Tacos with taco spiced kidney beans, fresh tomato slices, sprinkle of cheese smashed avocado, sour cream and salsa

Dinner

Wholemeal pasta topped with chilli passata, cannelloni beans and grated mozzarella and a crunchy salad side

 

Head to our Get Your Veg Out and Recipes web-pages for more great meat-free tips and recipes to try this Meat Free Week.