healthy

little
tummies
CLAIRE POWER
About the meal plan and book
This meal plan is made to go along with my cookbook Healthy Little Tummies which is a family
plant-based cookbook. I created this 7-day meal plan to help other families use my cookbook
and inspire you to try out different recipes from my cookbook.

Healthy Little Tummies is a vegan family cookbook packed full of healthy vegan recipes with
many allergy friendly recipes including nut-free, gluten-free and oil-free recipes.
This cookbook is made of the family vegan recipes we cook at home with my three children.
The recipes are child-friendly but my recipes are not only for kids!

Eloise’s favourite recipe is the spinach and cheese ricotta triangles recipe, James loves the
quesadillas the best and Annabelle adores the avocado pasta. All the sweet recipes are also
their favourites! They also love the tofu pizza bites for lunch! The chocolate cupcakes and
blueberry muffins are always on request at our house!

My favourite recipes from my cookbook are the creamy mushroom pasta, the chickpea satay
curry, the blueberry muffins and the pumpkin pasta bake! Too hard to pick just one!

About me
I am Claire. I am a plant-based nutritionist, food blogger @healthyfrenchwife
and mother of 3. We live in Orange NSW.
7 day Healthy Little tummies meal plan
Monday:
Breakfast: Date and hemp seed muesli - p29
Lunch: Chickpea nuggets - p43
Dinner: Tofu quinoa fried rice - p62
Snack/treat: Raw orange & hemp seed cookies - p129

Tuesday:
Breakfast: Berry hemp smoothie - p20
Lunch: Chickpea omelette - p48
Dinner: Creamy avocado pasta - p79
Snack/treat: Socca crackers and oil-free hummus - p100

Wednesday:
Breakfast: Date and hemp seed muesli - p29
Lunch: Hummus sandwiches - p44
Dinner: Chickpea satay curry - p97
Snack/treat: Peanut butter cacao nib muesli bars - p104

Thursday:
Breakfast: Apple coconut bircher - p28
Lunch: Chickpea omelette - p48
Dinner: Chickpea ratatouille stew - p73
Snack/treat: Tofu pizza bites - p103

Friday:
Breakfast: Apple coconut bircher - p28
Lunch: Pitta sandwiches - p47
Dinner: Vegan black bean burgers - p69 + baked fries - p71
Snack/treat: Fudgy sweet potato tahini brownies - p119

Saturday:
Breakfast: Chocolate granola - p23
Lunch: Lentil and pumpkin sausage rolls - p39
Dinner: Veggie nachos - p65
Snack/treat: Avocado banana chocolate mousse - p136

Sunday:
Breakfast: Buckwheat coconut pancakes - p30
Lunch: Cauliflower burritos - p55
Dinner: Vegetable pasta pistou soup - p91
Snack/treat: Oat banana bread - p120
SHOPPING LIST
Pantry  Flax seeds  Ginger
 Pine nuts  Garlic cloves
 Rolled oats
 Turmeric powder  Onions
 Desiccated coconut
 Paprika powder  Broccoli x3
 Oat milk
 Onion powder  Frozen green peas
 Hemp seeds
 Garlic powder  Green beans
 Tahini
 Ground cumin powder  Spring onions
 Cinnamon powder
 Dried Italian herbs  Capsicums
 Chia seeds
 Curry powder  Orange
 Raw cacao powder
 Cacao nibs
 Coconut oil
 Pitted dates Fridge
 Maple syrup
 Sesame seeds
 Buckwheat flour  Coconut yogurt
 Tamari sauce
 Baking powder  Vegan sour cream
 Olive oil
 Peanut butter  Tofu (firm 300gr x2)
 Sesame oil
 Vanilla essence  Vegan cheese
 Salt and pepper
 Sultanas  Vegan puff pastry
 Coconut milk
 Chickpea flour Fruit & Veggies
 Pitta breads  Bananas x4
 Corn tortillas  Berries frozen
 Hummus  Baby spinach
 Rice  Medjool dates
 Wholemeal breadcrumbs  Apples 4
 Wholemeal bread or sourdough  Rainbow chard/silverbeet
 Quinoa  Mushrooms
 Oat flour  Potatoes
 Buckwheat flour  Zucchinis
 Almond flour  Eggplant
 Coconut sugar  Tomatoes
 Dried pasta of choice  Red onions
 Corn chips  Parsley
 Burger buns  Coriander
 Canned Red kidney beans  Basil
 Canned chickpeas x3  Beetroot
 Canned cannellini beans  Lemons
 Canned lentils  Pumpkin
 Canned diced tomatoes  Cauliflower
 Canned black beans  Sweet potatoes
 Passata sauces  Avocados
 Nutritional yeast  Lettuce
 Tomato paste  Carrots
meal plan Template
Monday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Tuesday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Wednesday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Thursday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Friday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Saturday
Breakfast:
Lunch:
Dinner:
Snack/treat:

Sunday
Breakfast:
Lunch:
Dinner:
Snack/treat: