Happy Heart – Health and Wellness

Meal Plan: Week 4 | Everyday Cooking

For those of you, who are real food enthusiasts and want to try a new dish everyday, we created a meal plan that includes a different lunch and dinner recipe for each day of this week.
Depending on how many you will be cooking for, remember it is always possible to freeze* the left-overs that will help you go through busy weeks.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Happy Heart Pancakes Millet Porridge

Perfect Porridge with choice of toppings.
Breakfast (4 Servings) (1 Serving)
Note: You can choose any other breakfast recipe that best interests you.

Toast with Avocado & Shiitake & Pot Sweet Potato Toast with Happy Shiitake & Pot Pomegranate & Couscous Toasted Pitta - Roasted
Lime Barley Broth and Ginger Hummus, Tomato Barley Broth Salad Pepper & Basil
Lunch (see Breakfast #10) (8 Servings) Soup and Green Leaves (Use leftovers (see Lunch #10)
(5 Servings) (see Breakfast #10) from Tuesday)

Vietnamese Pumpkin Mexican Black Spagetti Veronica’s Easy Moroccan Ultimate 15-min Burger Pad Thai
Curry & Wholemeal Bean Chilli & Bolognese Bean Curry & Tagine & (with Happy Heart Hummus (4-6 Servings)
Dinner grain of choice Brown Rice (4 Servings) Brown Rice Couscous & Homemade Ketchup)
(4-6 Servings) (4 Servings) (4 Servings) (4 Servings) (3 Servings)

We don’t recommend you have these every day, but if you need a treat see our desserts recipes including: Chocolate Almond Sorbet, Mango & Mint Sorbet, Raw Energy
Dessert Balls, Skinny Banana Bread or our Sugar Free Chocolate Sauce.

You can choose anything from the snack recipes including Fresh fruit (apples, bananas, pears, orange), energy balls, crackers and hummus, skinny banana bread. Please
Snacks don’t limit yourself to our recipes, once it fits the food rules, go for it!

* Freezing TIP for left-overs: Frozen food should be covered and defrosted overnight in the fridge in a suitable container, such as a plate or dish. Defrosted food should not be refrozen unless first cooked to
over 70°C for at least 2 minutes before freezing again.
** If you have any questions or comments please send us an email at academy@thehappypear.ie.

* Shopping list ingredients are based on recipe serving quantities mentioned in the Meal Plan (e.g. 5-Minute Chickpea Curry: 3 Servings)
Fruit & Veg
Fruit
- Avocados (x 2)
- Banana (x 1)
- Mango/berries/passion fruit
(pancake optional)
- Lemons (x 2)
- Limes (x 7)
- Pomegranate (x1)
Veg
- Alfalfa/sunflower sprouts (1 x
pack – toast optional)
- Aubergine (x 1 large)
- Bean sprouts (150g)
- Carrots (x 7 medium, 700g)
- Celery (x 3 stalks)
- Celeriac (¼ of a large one) or
1 large potato
- Courgette (x 1)
- Cucumber (x 1)
- Fresh chilli (x 1)
- Fresh ginger (35-40g)
- Garlic (x 5 heads, 30 cloves)
- Mixed green leaves (toast &
pancake optional)
- Mushrooms, any type (200g)
+ shiitake (240g) + oyster /
other (150g)
- Leeks (x 2 medium)
- Lettuce leaves (burger
optional)
- Onions (3 white and 7 red)
- Pak Choi (x ½ a head)
- Peppers (x 7 red & x 3
yellow, x2 pancake optional)
- Potatoes (x 3 large size)
- Pumpkin (x 1 medium, 1.5kg)
- Scallions (x 6 stalks)
- Sugar snap peas / baby
spinach (150g)
- Sweet potatoes (1kg)
- Tomatoes (x 3 medium)
** These ingredients (in blue font) were also listed in last week’s shopping list, so check your stock levels before shopping again.
*** We will leave it up to yourself to decide what you want to treat yourself to. These are only some suggestions for you.
Happy Heart – Health and Wellness
Shopping List*: Week 4 | Everyday Cooking
Dry Goods / Whole Grains Seasoning /Herbs Staples
Tinned goods: Dried Spices - Porridge oats**
- Black beans (2 x 400g tins) - Bay leaves** - Non-diary milk - rice,
- Chickpeas (3 x 400g tins) - Black Pepper – almond, oat (min 3L)**
- Chopped tomatoes (5 x 400g tins) ground** - Brown Basmati Rice
- Kidney beans (2 x 400g tins) - Chilli flakes (optional)** (1-2 x 500g pack)**
- Lentils (1 x 400g tin, cooked) - Chilli powder / cayenne - Wholemeal pitta
- Low-fat coconut milk (2 x 400ml tins) pepper** breads**
- Cinnamon – ground** - Wholemeal grains of
Dried Goods
- Cinnamon stick (x1) choice
- Baking powder (5g)**
- Coriander – ground** Selection of
- Breadcrumbs (100g)
- Cumin – ground** Porridge
- Couscous (400g, uncooked)
- Cumin seeds** Toppings***
- Dates (x 8, pitted)**
- Curry powder**
- Lentils, dried – red (70g)** - Ground flax seeds
- Ginger – ground**
- Millet flakes** - Ground hemp seeds
- Sweet paprika**
- Noodles – whole wheat, brown rice, - Pumpkin seeds
- Smoked paprika-
buckwheat (min 320g)** - Sunflower seeds
ground**
- Nutritional Yeast** - Goji berries
- Salt**
- Pot barley (200g) - Raw cacao nibs
- Turmeric – ground**
- Seaweed (e.g. kombu / dulse – optional) - Fresh fruit of choice
- Thyme - dried
- Sesame seeds (45g)** (Strawberries, mango)
- Spaghetti (whole wheat / brown rice, Fresh Herbs
Snacks***
350-400g) - Fresh coriander (120g,
- Fresh fruits (apples,
- Sunflower seeds (120g)** x 5 small bunches)
bananas, pears…)
- Vegetable stock (enough for 4L)** - Fresh basil (40g)
- Your favourite dried
- Wholemeal burger bun (x 3) - Fresh mint (20g)
fruits (mulberries
- Wholemeal spelt flour (120g)** - Fresh curly parsley
raisins, mangoes,
- Wholemeal pasta (500g) (40g, also garnish for
dates, figs, apricots)**
Other Moroccan tagine)
- Fresh rocket (30g)
- Apple juice (min 150ml)
- Fresh thyme (6 sprigs)
- Balsamic vinegar*
- Lemongrass (x 3 stalks)
- Oil (to avoid sticking of pancakes)
- Non-diary milk (rice milk, min. 475g)
- Soy yoghurt (pancake optional)
- Sweetener (i.e. Honey / Maple Syrup /
Agave Syrup – min 260g)**
- Tahini (10g)**
- Tamari/Bragg liquid aminos/Soy sauce**
- Tempeh (300g, or tofu / mushrooms)
- Tomato paste (200g)
- Tomato puree (100g)**
- White wine vinegar (75g)**