Meat-Free Monday Meal Plan

Watch me prep 3 meals for one whole day of healthy eating, plus sugar-free, flour-free cookies for a healthy snack. Inspired by a mostly anti-inflammatory diet, you'll have a day full of plenty of vegetables and good fats.

If you add a two cup coffee intake, and some berries toppings you use for the porridge, the total calorie count will be about 1600 for this day.

Disclaimer: I am not a health professional nor a dietitian. I am assuming this meal plan is healthy based off of my own research on the internet. I'm open to constructive comments and suggestions.

If you make these recipes, share the results with me! Comment below, or tag me on Instagram: @incarinaskitchen. It makes my day when you guys share your love of food with me. Happy cooking!

For extra tips and tricks, and a scene by scene commentary, switch on the subtitles. 

Meat-Free Monday: One Day Meal Plan

All recipes for 1 serving.

Breakfast: Peanut Butter Oatmeal

  • 1/3 cup steel-cut oats 

  • 1/4 tsp cinnamon

  • 2/3 cups water

  • 1/3 cup milk of your choice

  • A pinch of salt

  • 1 heaped teaspoon of peanut butter

Mix the ingredients together in a small pot. Bring to a gentle bubble and stir while the porridge comes together. Let it bubble until you are happy with the consistency, then serve in a bowl. Top with berries, more cinnamon and even more peanut butter if you desire. 

Lunch: Eggs with Sautéed Greens

  • 3 stalks of kale

  • 1 small piece of ginger

  • A handful of edamame beans (I'm using frozen)

  • A splash of soy sauce

  • A splash of ketjap manis/kecap manis (a sweet Indonesian soy sauce)

  • 2 large eggs

Wash the kale thoroughly. Tap some of the water off. A little water on the leaves will help sauté the kale later. Tear the leaves into small, bite-sized pieces. 

Chop the ginger finely. 

Add the kale and ginger to a pan. If your edamame beans are frozen, then add them now. If they are fresh, add them a little later so they don't overcook. Sauté the kale on a high heat. Add a splash of soy sauce and a splash of ketjap manis. Sauté until the kale is soft and bright green, then plate up. Sprinkle over sesame seeds if you like.

Fry or poach your eggs. When done, plate up and add chili flakes, chili oil or hot sauce if you like. 

Snack: Sugar-Free Peanut Butter Cookies

No flour, no sugar, no dairy cookies, with good fats. Click here for the recipe.

Dinner: Curried Pumpkin Soup with Pita Chips

Leftover pumpkin soup, click here for the recipe.

To make the pita chips cut one pita into triangles. Add a drizzle of olive oil and a sprinkle of salt. Mix well to cover the pita triangles with oil. Space out on a baking tray and bake for about 5ish minutes on 200C. Watch them, they go golden brown quickly! 

Serve the soup with a dollop of Greek yogurt, roasted pumpkin seeds, cubes of roasted sweet potato, hot sauce and pita chips. 

Happy cooking & enjoy! 

The soothing music is by Cirralisis on SoundCloud.