Meal plan examples

These meal plans are a starting point for what I can offer across a week. They are designed to be cooked up over half a day or more in your home kitchen, and then eaten across the week.

Please get in touch to find out how we can co-design a diverse, nutritious 2-7 day weekly meal plan for personal home cooking support in central Auckland, Aotearoa.

  • M: Fennel stew, walnut sauce, baked kumara, green salad

    T: Fennel stew, walnut sauce, baked kumara, green salad

    W: Almond satay bowl with tempeh and seasonal vegetables

    T: Almond satay bowl with tempeh and seasonal vegetables

  • M: Lunch: frozen pumpkin cinnamon soup with seed crackers. Dinner: Cabbage Tacos with Celeriac and Date Barbecue Sauce

    T: Steamed seasonal vegetables with dressing, herbs and butter bean pate. Dinner: leftover Tacos

    W: Steamed seasonal vegetables with dressing, herbs and butter bean pate. Dinner: Palak tofu, with rice

    T: Steamed seasonal vegetables with dressing, herbs and butter bean pate. Dinner: Palak tofu, with rice

  • M: Lunch: frozen tomato, cumin, fig soup, with black rice & sesame seed bread. Dinner: Spiced black beans, sweet potato in lime cardamon sauce, cauliflower salad and sautéd greens.

    T: Steamed autumn/winter vege miso bowl with herbs, tempeh and black rice bread. Dinner: Spiced black beans, sweet potato in lime cardamon sauce, cauliflower salad and sautéd greens.

    W: Steamed autumn/winter vege miso bowl with herbs, tempeh and black rice bread. Dinner: Quinoa herb salad, with chickpeas, marinated mushrooms and salad greens

    T: Steamed autumn/winter vege miso bowl with herbs, tempeh and black rice bread. Dinner: Quinoa herb salad, with chickpeas, marinated mushrooms and salad greens

  • M: Lunch: frozen broccoli, spinach, fennel soup with buckwheat seed bread. Dinner: beetroot with lime cashew sauce, roasted cauliflower, black pepper tofu and greens

    T: Lunch: beetroot with lime cashew sauce, roasted cauliflower, black pepper tofu & greens. Dinner: spiced mung beans & carrots with coconut labneh, baked kumara & sauted greens

    W: Lunch: celery and leek soup with fresh herbs and buckwheat seed bread. Dinner: spiced mung beans & carrots with coconut labneh, baked kumara and sauted greens

    T: Lunch: celery and leek soup with fresh herbs and buckwheat seed bread. Dinner: tofu meatball korma

    F: broccoli spinach, fennel soup with buckwheat seed bread. Dinner: tofu meatball korma

  • M: Breakfast: . Lunch: frozen green soup with butter beans and buckwheat walnut bread. Dinner: Green herb & seasonal vege stew with chickpea flatbread and potato and green pepper salad

    T: Quinoa, walnut porridge with apple sage compote. Lunch: Steamed autumn/winter vege with dressing, herbs with bean pate and seed crackers. Dinner: Green herb & seasonal vege stew with chickpea flatbread and potato and green pepper salad

    W: Quinoa, walnut porridge with apple sage compote. Lunch: Steamed autumn/winter vege with dressing, herbs with bean pate and seed crackers. Dinner: Tempeh, almond herb cakes in Tomato sauce with sauted spinach and grains.

    T: Quinoa, walnut porridge with apple sage compote. Lunch: Steamed autumn/winter vege with dressing, herbs and butter bean pate and seed crackers. Dinner: Tempeh, almond herb cakes in Tomato sauce with sauted spinach and grains.

    F: Breakfast: Breakfast: Golden tumeric waffles with seasonal fruit compote. Lunch: green soup and beans. Dinner: Pumpkin Malai Kari curry

    S: Breakfast: Golden tumeric waffles with seasonal fruit compote. Lunch: green soup and beans. Dinner: Pumpkin Malai Kari curry

    Snacks: wholesome cakes, bars, kale chips, toasted nuts, restorative mineral broth etc.