Sweet n Sour Vegetables
Sautéed bell peppers, scallions, mushrooms, pineapple, cauliflower, snap peas, and carrots in a light sweet-and-sour sauce served over steamed brown rice.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 10g
Saturated Fat: 1.5g
Sodium: 540mg
Carbohydrates: 92g
Fibre: 14g
Sugars: 20g
Protein: 18g
Why It’s Healthy (Dr Notes):
A colourful, antioxidant-rich meal that supports immune health and digestive balance. Pineapple adds bromelain enzymes that aid digestion, while the mix of vegetables offers fibre and phytonutrients.
Allergies:
Contains soy if sauce includes soy-based ingredients.
Kung Pao Vegan Chicken
Tofu stir-fried with celery, bell peppers, mushrooms, peanuts, scallions, and sesame seeds in hoisin sauce. Served with Chinese peas and brown rice.
Nutritional Highlights (per portion):
Energy: ~640 calories
Fat: 22g
Saturated Fat: 3g
Sodium: 780mg
Carbohydrates: 80g
Fibre: 10g
Protein: 28g
Why It’s Healthy (Dr Notes):
A high-protein plant dish offering heart-healthy fats from peanuts and sesame. Tofu provides calcium and iron, while mixed vegetables add antioxidants and fibre.
Allergies:
Contains soy, sesame, and peanuts.
Spaghetti Bolognese
Gluten-free spaghetti tossed in a rich vegan meat sauce with peas, carrots, and tomato base. A hearty and homely comfort dish.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 520mg
Carbohydrates: 90g
Fibre: 12g
Protein: 24g
Why It’s Healthy (Dr Notes):
High in plant protein and fibre, this dish supports muscle recovery and digestive health. Tomatoes provide lycopene, a potent antioxidant for cardiovascular protection.
Allergies:
Contains soy if vegan meat substitute includes soy.
Ziti Pasta
Ziti pasta baked with roasted eggplant, tomatoes, onions, mushrooms, vegan cheese, and parsley in a tomato sauce.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 18g
Saturated Fat: 3g
Sodium: 640mg
Carbohydrates: 92g
Fibre: 14g
Protein: 20g
Why It’s Healthy (Dr Notes):
A wholesome take on traditional pasta bake. Rich in fibre, antioxidants, and plant protein. Eggplant and tomatoes provide beneficial polyphenols that support heart and liver function.
Allergies:
Contains gluten unless made with gluten-free ziti.
Bean Stew
A hearty stew of kidney beans, chickpeas, black beans, and cannellini beans, simmered in a rich tomato base and served with steamed couscous.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 8g
Sodium: 480mg
Carbohydrates: 86g
Fibre: 20g
Protein: 22g
Why It’s Healthy (Dr Notes):
Packed with plant protein and fibre, this stew promotes steady blood sugar, heart health, and gut microbiome balance.
Allergies:
Contains gluten if served with couscous.
Singaporean Noodles
Brown rice noodles stir-fried with tempeh, scallions, carrots, snow peas, sesame seeds, mung bean sprouts, and green peppers.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 16g
Sodium: 560mg
Carbohydrates: 82g
Fibre: 12g
Protein: 24g
Why It’s Healthy (Dr Notes):
A vibrant, fibre-rich noodle dish supporting digestive and metabolic health. Tempeh offers probiotics and complete protein; sesame adds calcium and zinc.
Allergies:
Contains soy and sesame.
Rice, Peas & Pumpkin
Fragrant brown rice with kidney beans, butternut pumpkin, broccoli, and tofu simmered in coconut milk.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Saturated Fat: 8g
Sodium: 540mg
Carbohydrates: 86g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
Combines plant protein and healthy fats with complex carbs. Pumpkin adds beta-carotene and fibre for vision and digestive health.
Allergies:
Contains soy (tofu) and coconut.
Vegan Steak & Potatoes
Pan-seared vegan meat served with roasted sweet potato, sautéed red cabbage, broccoli, and tomato gravy.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 16g
Sodium: 540mg
Carbohydrates: 80g
Fibre: 12g
Protein: 28g
Why It’s Healthy (Dr Notes):
Protein-packed and satisfying, rich in vitamin C and iron. Sweet potatoes support immune health while red cabbage provides antioxidants.
Allergies:
Contains soy if meat substitute includes soy.
Ratatouille with Couscous
French-style slow-braised eggplant, zucchini, bell pepper, and olives served with steamed couscous.
Nutritional Highlights (per portion):
Energy: ~560 calories
Fat: 14g
Sodium: 420mg
Carbohydrates: 86g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Mediterranean-inspired and rich in antioxidants, this dish supports heart and digestive health while being light yet filling.
Allergies:
Contains gluten if couscous not substituted.
Vegan Goulash
Stewed soya chunks in paprika and red pepper tomato sauce served with roasted sweet potatoes.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 12g
Sodium: 480mg
Carbohydrates: 88g
Fibre: 14g
Protein: 26g
Why It’s Healthy (Dr Notes):
Rich in plant protein and antioxidants, paprika adds anti-inflammatory benefits while the balance of complex carbs provides sustained energy.
Allergies:
Contains soy.
Pasta Ala Primavera
Whole wheat pasta tossed with roasted zucchini, eggplant, bell peppers, and asparagus in a creamy cashew sauce, finished with fresh basil.
Nutritional Highlights (per portion):
Energy: ~590 calories
Fat: 18g
Saturated Fat: 3g
Sodium: 440mg
Carbohydrates: 86g
Fibre: 12g
Protein: 20g
Why It’s Healthy (Dr Notes):
A vibrant, high-fibre pasta full of antioxidants and healthy fats. Cashews add magnesium and plant protein for energy and muscle support.
Allergies:
Contains tree nuts (cashew).
Lemon Cauliflower with Roasted Potatoes
Pan-seared lemon-marinated cauliflower served with roasted new potatoes and a cashew-caper dill tartar sauce.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 16g
Saturated Fat: 2.5g
Sodium: 380mg
Carbohydrates: 82g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Rich in vitamin C and detoxifying compounds, this light dish supports immune and digestive health. Cashews add healthy fats for satiety.
Allergies:
Contains tree nuts (cashew).
Vegan Beef Tempeh & Broccoli
Tempeh marinated in tamari, garlic, and ginger stir-fried with broccoli and served over brown rice with toasted sesame seeds.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Sodium: 540mg
Carbohydrates: 80g
Fibre: 12g
Protein: 28g
Why It’s Healthy (Dr Notes):
High in protein and iron, this meal balances complex carbs and probiotics from tempeh for gut and muscle health.
Allergies:
Contains soy and sesame.
Chickpea Coconut Kale Stew
A fragrant turmeric curry of chickpeas, coconut milk, and kale served with steamed wild rice.
Nutritional Highlights (per portion):
Energy: ~640 calories
Fat: 22g
Saturated Fat: 8g
Sodium: 520mg
Carbohydrates: 90g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
Combines anti-inflammatory turmeric and kale’s detoxifying chlorophyll with plant protein from chickpeas. A balanced and energizing dish.
Allergies:
Contains coconut.
Spaghetti Squash with Marinara
Roasted spaghetti squash served with red pepper and beet tomato sauce, topped with avocado and fresh basil.
Nutritional Highlights (per portion):
Energy: ~480 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 420mg
Carbohydrates: 68g
Fibre: 12g
Protein: 12g
Why It’s Healthy (Dr Notes):
Low-carb, high-antioxidant meal that supports weight management and heart health. Rich in vitamin C and lycopene.
Allergies:
Contains no common allergens.
Stir-Fried Vegetables with Amaranth/Rice Noodles
Bok choy, mushrooms, zucchini, and peppers stir-fried and served with steamed amaranth seeds or rice noodles.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 10g
Sodium: 460mg
Carbohydrates: 80g
Fibre: 10g
Protein: 18g
Why It’s Healthy (Dr Notes):
High in minerals like calcium and iron from amaranth; rich in antioxidants and fibre to support circulation and digestion.
Allergies:
Contains soy if sauce includes soy ingredients.
Risi Bisi with Mushrooms
Brown rice cooked in aromatic vegetable stock, tossed with green peas, cremini, and trumpet mushrooms.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 12g
Saturated Fat: 1.5g
Sodium: 360mg
Carbohydrates: 84g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Classic Northern Italian comfort dish rich in fibre and plant protein. Mushrooms supply B vitamins and immune-enhancing beta-glucans.
Allergies:
Contains no common allergens.
Wheat Spaghetti with Vegan Meatballs
Whole wheat spaghetti with vegan meatballs in a tomato basil sauce — a wholesome take on a classic favourite.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 540mg
Carbohydrates: 92g
Fibre: 14g
Protein: 24g
Why It’s Healthy (Dr Notes):
High in plant protein and fibre for sustained energy. Tomatoes and basil add antioxidants that promote cardiovascular and skin health.
Allergies:
Contains gluten (spaghetti); soy if in meatballs.
Nuggets and Baked Sweet Potato Fries
Pan-fried vegan nuggets served with baked sweet potato fries, green salad, and a spiced cashew dip.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 20g
Saturated Fat: 3g
Sodium: 480mg
Carbohydrates: 74g
Fibre: 10g
Protein: 22g
Why It’s Healthy (Dr Notes):
Comfort food made cleaner — baked, not fried, and paired with nutrient-dense sweet potatoes and healthy fats from cashews.
Allergies:
Contains tree nuts (cashew); may contain soy.
Lentil Curry with Cauliflower Rice
Yellow lentils cooked in aromatic masala gravy, served with sautéed onion cauliflower rice.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 10g
Sodium: 460mg
Carbohydrates: 78g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
A hearty, high-protein, and low-glycaemic meal supporting blood sugar stability and digestive health.
Allergies:
Contains no common allergens.
Soy Glazed Tofu with Zoodles
Organic marinated tofu glazed in soy sauce, served with sautéed zucchini noodles and roasted vegetables in light coconut milk.
Nutritional Highlights (per portion):
Energy: ~600 calories
Fat: 18g
Saturated Fat: 6g
Sodium: 520mg
Carbohydrates: 68g
Fibre: 12g
Protein: 26g
Why It’s Healthy (Dr Notes):
Combines plant protein with phytonutrient-rich vegetables. Zucchini noodles add volume with fewer calories while supporting hydration and digestion.
Allergies:
Contains soy and coconut.
Vegetable Lasagna
Layers of roasted zucchini, eggplant, and cauliflower béchamel sauce baked to perfection. May substitute with pasta sheets on request.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Saturated Fat: 4g
Sodium: 560mg
Carbohydrates: 86g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
A nutrient-dense, lower-carb take on classic lasagna. Provides fibre, vitamins, and healthy fats while being gluten-free and satisfying.
Allergies:
Contains nuts (cashew if used in béchamel).
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