12th May Menu and Meal Guide

Below you’ll find detailed information on each meal in this weeks 3 and 5 day menus including ingredients, allergens and nutritional information (macros), also heating, freezing and storage instructions.

Nourish your body with delicious plant based meals, all under 500 calories that support your wellness goals.

Mushroom Tagliatelle (350g)

Meal: Mushroom Tagliatelle| Type: Pasta | Freezable: No
Description: Moreish tagliatelle with mushrooms in a rich and creamy sauce — indulgent and satisfying.
Storage: Keep refrigerated and use before use by date on the pot.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot.
Allergens: Celery, Vegetable Stock (Celery), Wholewheat Tagliatelle (Wheat), Firm Silken Tofu (Soybeans) | Gluten Free: No
Ingredients: Celery, Carrot, Garlic, Onion, Mushrooms, Firm Silken Tofu, Vegetable Stock, Wholewheat Tagliatelle, Parsley.
Calories: 263 | Protein: 32g | Fat: 4g | Fibre: 24g | Carbohydrate: 73g

Chickpea & Sweet Potato Curry (350g)

Meal: Chickpea & Sweet Potato Curry | Type: Rice | Freezable: Yes
Description: A mild, delicious curry with chickpea, spinach and sweet potato, served with wholegrain rice.
Storage: Suitable for home freezing; refrigerate 3 days or freeze 3 months.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot. From Frozen: Defrost fully before heating.
Allergens: Celery | Gluten Free: Yes
Ingredients: Celery, Carrots, Garlic, Sweet Potato, Onion, Spinach, Ginger, Green Pepper, Chickpeas, Coconut Milk, Turmeric, Coriander, Garam Masala, Brown Rice.
Calories: 413 | Protein: 13g | Fat: 5g | Fibre: 16g | Carbohydrate: 59g

Quinoa Avo Salad (300g)

Meal: Quinoa Avo Salad | Type: Salad/Poke | Freezable: No
Description: Avocado and quinoa with pepper, cucumber and broccoli in a lemon-garlic dressing.
Storage: Keep refrigerated and use before use by date on the pot.
Heating: No need to heat, enjoy straight from the box.
Allergens: May contain gluten, wheat, peanuts, nuts, sesame seeds | Gluten Free: No
Ingredients: Carrot, Garlic, Broccoli, Red Pepper, Cucumber, Avocado, Quinoa, Lemon Juice, Red Wine Vinegar, Pumpkin Seeds.
Calories: 188 | Protein: 7g | Fat: 10g | Fibre: 6g | Carbohydrate: 17g

Rainbow Lentil Salad (300g)

Meal: Rainbow Lentil Salad | Type: Salad/Poke | Freezable: No
Description: Green lentil salad with sunflower seeds, cranberries and a warming touch of chilli.
Storage: Keep refrigerated and use before use by date on the pot.
Heating: No need to heat, enjoy straight from the box.
Allergens: May contain peanuts, nuts, sesame seeds | Gluten Free: Yes
Ingredients: Carrots, Red Pepper, Green Lentils, Cucumber, Green Pepper, Rocket, Beetroot, Cranberries, Sunflower Oil, Sunflower Seeds, Mild Chilli Powder, Cumin, Salt, Garlic Powder.
Calories: 405 | Protein: 18g | Fat: 5g | Fibre: 22g | Carbohydrate: 61g

Tuscan Bean Stew (350g)

Meal: Tuscan Bean Stew | Type: Soup/Stew | Freezable: Yes
Description: Rustic stew with cannellini beans, potatoes and spring greens — healthy, hearty and flavourful.
Storage: Suitable for freezing; refrigerate 3 days or freeze 3 months.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot. From Frozen: Defrost fully before heating.
Allergens: Celery, Vegetable Stock (Celery), Sulphites | Gluten Free: No
Ingredients: Leeks, Celery, Carrot, Green Cabbage, Potato, Garlic, Cannellini Beans, Vegetable Stock, Basil.
Calories: 137 | Protein: 9g | Fat: 1g | Fibre: 7g | Carbohydrate: 18g

Asparagus Fried Rice (350g)

Meal: Asparagus Fried Rice | Type: Rice | Freezable: Yes
Description: All the feels of fried rice without the cooking oil and MSG. This lightly spiced, flavourful rice dish gives a wholefood twist on a takeaway classic.
Storage: Suitable for home freezing. If refrigerated, use within 3 days of purchase. If frozen, use within 3 months of the date of freezing.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot. From Frozen: Defrost fully before heating.
Allergens: Soy, Wheat | Gluten Free: No
Ingredients: Extra Firm Tofu (Water, Soya Beans, Nigari), Green Pepper, Peas, Mushrooms, Asparagus, Onion, Brown Rice, Soy Sauce (Soybeans, Wheat, Water), Chinese Five Spice (Star Anise, Cinnamon, Fennel, Black Pepper, Clove), Turmeric, Garlic Powder (Capsicum Extract, Anti-Caking Agent: Silicone Dioxide), Onion Powder, Salt, Black Pepper, Crushed Chillies.
Calories: 295 | Protein: 25g | Fat: 6g | Fibre: 18g | Carbohydrate: 55g

Carrot & Red Lentil Soup (400g)

Meal: Carrot & Lentil Soup | Type: Soup/Stew | Freezable: Yes
Description: A classic blend of carrots, lentils and potatoes for a rich, creamy, comforting soup.
Storage: Suitable for freezing; refrigerate 3 days or freeze 3 months.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot. From Frozen: Defrost fully before heating.
Allergens: Celery, Vegetable Stock (Celery). May contain gluten. | Gluten Free: No
Ingredients: Celery, Onion, Vegetable Stock, Red Lentils, Potato.
Calories: 138 | Protein: 6g | Fat: 1g | Fibre: 5g | Carbohydrate: 18g

Potato Casserole (350g)

Meal: Potato & Cannellini Casserole | Type: Potato | Freezable: Yes
Description: Creamy potato and broccoli casserole with cannellini beans, butter beans and peas — a wholesome comfort classic.
Storage: Not suitable for home freezing; refrigerate 3 days or freeze 3 months.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot.

Allergens: Celery, Vegetable Stock (Celery), Butter Beans (Sulphites), Nutritional Yeast (May contain Egg, Soya, Milk, Mustard, Sulphites) | Gluten Free: No
Ingredients: Celery, Carrot, Potato, Garlic, Cannellini Beans, Broccoli, Vegetable Stock, Butter Beans, Peas, Coconut Milk, Nutritional Yeast.
Calories: 469 | Protein: 30g | Fat: 4g | Fibre: 21g | Carbohydrate: 54g

Brocolli Teriyaki (350g)

Meal: Teriyaki Tofu with Broccoli | Type: Noodle | Freezable: No
Description: Crispy tofu, broccoli and mushrooms with wholewheat noodles, all tossed in a wholesome, flavour-packed teriyaki sauce.
Storage: Keep refrigerated and use before use by date on the pot.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot.
Allergens: Soy, Wheat, Sesame | Gluten Free: No
Ingredients: Wholewheat Noodles (Wholemeal Wheat Flour, Wheat Flour—Calcium Carbonate, Iron, Niacin, Thiamin—Water, Salt, Firming Agents: Potassium Carbonate, Sodium Carbonate), Extra Firm Tofu (Water, Soya Beans, Nigari), Edamame Beans, Tenderstem Broccoli, Onion, Red Pepper, Mushrooms, Ginger, Garlic, Soy Sauce (Soybeans, Wheat, Water), Maple Syrup (Carob Fruit Syrup—Carob, Apple—Maple Syrup, Natural Flavouring, Colour: Plain Caramel), Sesame Seeds (Sesame), Mirin (Glucose Syrup, Fermented Rice Sugar, Alcohol Vinegar, Acidity Regulator: Citric Acid), Molasses, Cornflour, Crushed Chillis.
Calories: 364 | Protein: 27g | Fat: 3g | Fibre: 17g | Carbohydrate: 75g

Thai Style Curry (350g)

Meal: Thai Style Curry | Type: Rice | Freezable: Yes
Description: Fragrant, fresh Thai-style curry with firm tofu, broccoli, mushrooms, and vegetables slow-cooked in coconut milk with green chilli and lemongrass. Served with Jasmine rice.
Storage: Suitable for home freezing; refrigerate up to 3 days or freeze up to 3 months.
Heating: From fresh – microwave: 3 minutes, stir, then 1 minute more, ensure it is piping hot throughout. Hob: Heat in a saucepan for approx. 4 minutes or until piping hot. From Frozen: Defrost fully before heating.
Allergens: Soy Sauce (Soy), Cereals (Wheat), Extra Firm Tofu (Soy), Miso (Soy) | Gluten Free: No
Ingredients: Coconut Milk, Broccoli, Mushrooms, Carrots, Green Pepper, Onion, Extra Firm Tofu (Water, Soya Beans, Nigari), Edamame Beans, Spinach, Jasmine Rice, Soy Sauce (Soybeans, Wheat, Water), Miso (Soybeans, Rice, Salt), Garlic, Cumin, Green Chilli, Coriander, Makrut Lime Leaves, Stevia (Erythritol, Molasses, Stevial glycosides).
Calories: 328 | Protein: 24g | Fat: 4g | Fibre: 19g | Carbohydrate: 56g