Week 4 Lunch Menu

WEEK 4 VEGAN LUNCH MENU

Day of the Week

Basic Ingredients*

SUNDAY

Spinach & Frozen Vegetable Quiche with oat crust Frozen vegetables, fresh spinach, onions, tomatoes, peppers, oats
Mashed pumpkin Pumpkin – Any kind
Tossed Salad Red and yellow peppers, salad leaves, cucumber

MONDAY

Left overs of Sunday

Refer to Sunday

Spinach & Frozen Vegetable Quiche with oat crust
Mashed pumpkin
Tossed Salad

TUESDAY

Brown Rice Brown Rice
Chana & Mushroom Sauce Mushrooms, Onions
Sweet Potato Chips Sweet Potatoes
Whole wheat noodle Salad Noodles, peppers, cucumber, spring onion

WEDNESDAY

Lentil Bobotie Lentils, Coconut Milk, Pumpkin
Cooked green cabbage Green cabbage
Tossed Salad Red and yellow peppers, salad leaves, cucumber

THURSDAY

Potato Mash Potatoes, Coconut Milk
Gravy Sauce Onions
Roasted eggplant with Mint Eggplant
Carrot Salad Carrots, Pineapple

FRIDAY

Sousboontjies (Sweet Sauce Beans) Dark Red Kidney beans
Steamed Cauliflower Cauliflower
Cheese Sauce (Make enough for Saturday as well) Cashews, Coconut Milk, Potatoes, Carrots
Tossed Salad Red and yellow peppers, salad leaves, cucumber

SATURDAY

Braai broodjies/Snackwiches Tomatoes, Bananas/Onions, Cheese Sauce from Friday, Whole wheat bread§
§We usually make our own bread from scratch but because Saturday is cheating day (refer to Lunch Recipes to read more), we just go ahead and buy a whole wheat bread.
*Note that only basic ingredients are included here. General ingredients such as olive oil, cooking spray, lemon juice etc. are not included. Refer to Basic Pantry List Items (included in the download).

For a more colorful version, you can download week 4’s Lunch Menu (shopping list included) below:

Download “Week-4-Lunch-Menu-and-Shopping-List.pdf” Week-4-Lunch-Menu-and-Shopping-List.pdf – Downloaded 92 times – 476 KB

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