Kellie Roberts 
Welcome to the first 30 plant points meal plan of the year. This plan is going to contain enough meals for at least 30 plant points for the week, using (mostly) seasonal ingredients while being mindful of both cost and waste, so there will be some ingredient repetition to make sure there’s little to no food going in the bin at the end of the week.
Each plan is going to be based on two people/ servings per meal, so it can be easily amended for a family or a single serving.
What’s in Season?
Beetroot, brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, leeks, parsnips, potatoes, shallots, swede, truffles (black), turnips.
Apples, blood oranges, clementines, kiwi, lemons, oranges, passion fruit, pears, pineapple, pomegranate, rhubarb, satsumas, tangerines.
Almonds, brazil nuts, and walnuts are also in season, and of course beans/ lentils and whole grains all count towards our 30 plant points.
As you can see, there are several versatile ingredients in that list, including cauliflower and potatoes. Both of these ingredients are cheap, so they’ll be base ingredients for several of this week’s recipes. This time of year isn’t the best in terms of variety of fruits in season, so the vegetables are going to be pulling most of the weight in this meal plan.
30 Plant Points January Meal Plan
The point of this plan is to be livable and attainable, not perfection. So, it isn’t a different meal with 30 minutes prep minimum each time. And some meals won’t contain plant points, but the point is, they’re all relatively healthy, and the plan reaches our target number overall.
You get a ? of a point for dried spices and herbs consumed, which I haven’t included for each meal, but does equate to plus three for the week (3).
As everyone’s appetite is different, I also didn’t include snacks for the week, but if you snack on nuts/ seeds and fruits (dried, fresh or frozen), you can easily add an extra 5 or so plant points by simply packing some fruit snacks with you throughout the day. This meal plan doesn’t include kiwi, oranges, clementines or satsumas – all of which are in season right now. I also didn’t include any protein shakes, smoothies/ fruit juices or frozen drinks because it’s January, but if the cold doesn’t put you off things like that, that’s another very easy way to add an extra couple of servings of fruit to your weeks too.
Each day also hits your 5-a-day, if that’s still a goal alongside the 30 plant points for the week.
Monday
Breakfast – Sweet fried pineapple (1) with yoghurt and nutty granola (5).
Lunch – Lemon & Kale Baked Cauliflower (5). Serve with a pitta or grain (1), like rice or quinoa. This can be made as a double batch for leftovers later in the week.
Dinner – Butter Chickpeas (3). Serve with rice or a GF naan.
Tuesday
Breakfast – Toast with apple and nut butter (2)
Lunch – Falafel salad or pitta (0 – Nothing in the falafel would be a new plant food. What you put in your salad could be, but that will vary person to person)
Dinner – Vegan Ragu Recipe (5)
Wednesday
Breakfast – Oatmeal with pomegranate and chopped nuts or granola (1)
Lunch – Tomato & lentil soup. Not seasonal ingredients, but the only fresh ingredients are onion and garlic. Make double batch for leftovers (1)
Dinner – Harissa Cauliflower Bowl (2 – assuming you haven’t already had quinoa on Monday)
Thursday
Breakfast – Apple baked oats (0)
Lunch – Monday’s leftovers (0)
Dinner – Beetroot risotto (1)
Friday
Breakfast – Oats or dairy free yoghurt with seasonal fruit. Or this winter breakfast bowl (1).
Lunch – Falafel salad or pitta (0)
Dinner – Bean tacos (2)
Saturday
Breakfast – Apple baked oats (or overnight oats for a quicker option)
Lunch –
Dinner – Parsnip pilaf (1) Recipe for this one coming next week
Sunday
Breakfast – Pancakes with fruit (0)
Lunch – Veggie sticks and dip. Celery and/ or carrots and hummus/ salsa/ red pepper dip. Whatever you want, but breakfast and dinner are both heavier options today so lunch is more of a snack. (0)
Dinner – Lentil patties, roasted sprouts and potatoes (2)
Weekly Round-Up
This week hits 36 without additional fruits, vegetables or nuts as snacks, so there’s room to swap a few things or drop a meal or two to go out/ use up leftovers if necessary too.
