Be Healthy! Plant-Based Weekly Menu (UK Style) — Lunch, Dinner & Dessert Ideas
🌞 Monday
Lunch: Tofu and Roasted Veg Wraps Grilled tofu slices with roasted courgettes, red pepper, spinach, and hummus wrapped in a wholemeal tortilla.
Dinner: Lentil & Carrot Shepherd’s Pie Green lentils cooked in a tomato base with onions, garlic, carrots, topped with mashed sweet potato and baked until golden.
Dessert: Chia Seed Pudding with Berries Chia seeds soaked overnight in unsweetened soy milk with vanilla, topped with fresh strawberries and blueberries.
🌞 Tuesday
Lunch: Wild Rice Salad with Chickpeas and Avocado A refreshing salad of wild rice, chickpeas, cherry tomatoes, cucumber, parsley, lemon juice, and diced avocado.
Dinner: Mushroom & Tofu Stroganoff Tofu cubes and mushrooms in a creamy cashew sauce, served with whole wheat pasta and steamed broccoli.
Dessert: Baked Pears with Walnuts and Cinnamon Pears halved and baked with crushed walnuts, cinnamon, and a drizzle of maple syrup.
🌞 Wednesday
Lunch: Quinoa & Black Bean Stuffed Peppers Bell peppers filled with a mixture of quinoa, black beans, sweetcorn, and tomato sauce, baked until tender.
Dinner: Chickpea and Spinach Curry A mildly spiced coconut curry with chickpeas, baby spinach and diced tomatoes, served with brown basmati rice.
Dessert: Oat & Banana Cookies Mashed banana, oats, chopped dates, and a hint of cinnamon — baked into soft, chewy cookies.
🌞 Thursday
Lunch: Falafel Bowl with Tahini Dressing Homemade falafel served on a bed of couscous, lettuce, cucumber, cherry tomatoes, and tahini-lemon dressing.
Dinner: Aubergine & Lentil Moussaka Layers of grilled aubergine, lentil ragu, and cashew béchamel sauce baked until bubbling.
Dessert: Avocado Chocolate Mousse Blended avocado, cocoa powder, maple syrup, and a splash of plant milk — chilled and topped with raspberries.
🌞 Friday
Lunch: Sweet Potato & Black Bean Burrito Bowl Roasted sweet potato, black beans, brown rice, salsa, avocado, and lime — served in a bowl.
Dinner: Seitan Stir Fry with Ginger-Soy Sauce Seitan strips stir-fried with broccoli, bell peppers, carrots, and a ginger-soy glaze. Served with soba noodles.
Dessert: Coconut Yoghurt with Mango & Granola Dairy-free coconut yoghurt layered with sliced mango and homemade oat granola.
🌞 Saturday
Lunch: Grilled Veg & Pesto Pasta Salad Whole wheat pasta tossed with grilled courgette, cherry tomatoes, spinach, and a walnut-basil pesto.
Dinner: Stuffed Portobello Mushrooms Large mushrooms filled with a mix of lentils, walnuts, garlic, and breadcrumbs, baked and served with steamed greens.
Dessert: Apple Crumble (Vegan) Baked apples with a topping of oats, almond flour, coconut oil and cinnamon. Served warm.
🌞 Sunday
Lunch: Tempeh BLT Sandwich Crispy tempeh “bacon”, lettuce, tomato and avocado on whole grain bread with vegan mayo.
Dinner: Butternut Squash & Red Lentil Stew A hearty stew with red lentils, squash, carrot, and warming spices, served with rustic wholemeal bread.
Dessert: Berry & Oat Parfait Layered jar of oat porridge, mixed berries, and chopped almonds.