Refrigerated

• Plant yogurt (unsweetened) — 1–2 tubs (500–750 g)
• Plant-based butter or margarine (optional) — 250 g

Frozen (optional)

• Frozen peas — 500 g
• Frozen berries — 500 g

Other

• Pine nuts or toasted seeds (for stuffed squash) — 150 g
• Tamari-marinate supplies: extra-virgin olive oil, maple, lemon

Lentil-Walnut “Meat” Loaf (Day 4) — Metric, detailed

Ingredients

• Red lentils (split) — 200 g (rinse)
• Water — 600 ml (for cooking lentils)
• Olive oil — 2 tbsp (30 ml)
• Grated fresh ginger — 1 tbsp (15 g)
• Ground cumin — 2 tsp (6 g)
• Ground coriander — 1 tsp (2 g)
• Nutritional yeast — 2 tbsp (16 g)
• Tamari or coconut aminos — 1 tbsp (15 ml)
• Lemon juice — 1 tbsp (15 ml)
• Walnuts, toasted and finely chopped — 150 g
• Rolled oats, lightly pulsed to coarse flour — 120 g
• Ground flaxseed + water (flax "egg") — 2 tbsp ground flaxseed + 6 tbsp water (10 g + 90 ml)
• Fresh parsley, chopped — 30 g
• Salt — 1.5 tsp (8–9 g) adjust to taste
• Black pepper — 0.5 tsp
• Olive oil for pan (to grease loaf tin) — 1 tbsp (15 ml)

For roasted butternut

• Butternut squash, peeled and cubed — 800 g
• Olive oil — 2 tbsp (30 ml)
• Za'atar or dried thyme — 1.5 tsp
• Salt & pepper to taste

For serving

• Baby greens — 100 g
• Mustard-tahini dressing: tahini 3 tbsp (45 g), lemon juice 1 tbsp (15 ml), water to thin, salt, pepper, 1 tsp maple syrup (optional)

Equipment & timings (approx.)

• 1 small saucepan, mixing bowl, loaf tin (approx 900 g / 1 L capacity), oven preheated to 180°C, total time ~1h (20 min prep + 40 min bake)

Method

1. Preheat oven to 180°C. Lightly oil a loaf tin.
2. Cook lentils: combine rinsed red lentils and 600 ml water in a small saucepan. Bring to simmer, reduce heat, cover, and cook ~12–15 minutes until very soft and most water absorbed. Remove from heat and cool slightly.
3. Prepare flax "egg": mix ground flaxseed with water, set 5–10 min to gel.
4. Toast walnuts in a dry pan briefly until fragrant; chop finely.
5. In a large bowl, mash the cooked lentils with a fork or potato masher until mostly broken down but still a bit textured. Add olive oil, grated ginger, cumin, coriander, nutritional yeast, tamari, lemon juice, chopped parsley, chopped walnuts, oats, flax "egg", salt and pepper. Mix thoroughly — texture should hold together when pressed; add a tablespoon of oat flour or more oats if too wet.
6. Transfer mixture to the loaf tin, press firmly and smooth top. Score lightly.
7. Bake 35–40 minutes until firm and golden on top. Let rest 10 minutes before slicing.
8. While loaf bakes: toss cubed butternut with olive oil, za'atar, salt and roast on a baking tray at 200°C for 25–30 minutes until caramelized (can roast simultaneously if oven space allows, reduce loaf temp slightly or start squash earlier).
9. Serve slices of loaf with roasted butternut, baby greens, and mustard-tahini drizzle.

Make-ahead & portions

• Makes ~6 servings. Refrigerate slices up to 4 days or freeze portions.

Stuffed Roasted Butternut Squash (Day 6) — Metric, detailed

Ingredients

• Medium butternut squashes — 2 (about 1.2–1.6 kg total)
• Basmati rice (uncooked) — 180 g (about 1 cup) — yields ~450 g cooked
• Olive oil — 2 tbsp (30 ml), plus 1 tbsp for drizzling
• Firm tofu — 300 g, pressed and cubed
• Mushrooms — 250–300 g, roughly chopped
• Tahini — 2 tbsp (30 g)
• Lemon juice — 2 tbsp (30 ml)
• Fresh parsley — 30 g, chopped
• Toasted pine nuts or pumpkin seeds — 50–75 g
• Ground cumin — 1 tsp
• Turmeric — 1/2 tsp
• Tamari — 1 tbsp (15 ml)
• Salt & pepper to taste
• Vegetable stock (no onion/garlic) — 500 ml (for cooking rice and to moisten filling if needed)

Equipment & timings (approx.)

• Oven to 200°C, large baking tray, saucepan for rice. Total time ~1h10 (30 min prep + 40 min bake).

Method

1. Preheat oven to 200°C. Halve each butternut lengthwise, scoop out seeds, brush flesh with 1 tbsp olive oil, sprinkle salt and pepper. Place cut-side down on a baking tray and roast 25–30 minutes until tender when pierced. Remove and set aside, cut-side up.
2. While squash roasts: cook basmati rice. Rinse 180 g rice, combine with 360 ml stock (1:2) in saucepan, bring to boil, lower heat, cover and simmer 10–12 minutes until water absorbed. Fluff and set aside.
3. Press tofu well, cube. In a skillet, heat 1 tbsp olive oil over medium heat, add tofu cubes, sprinkle with tamari, cumin and turmeric, cook until golden on sides (~6–8 min). Add chopped mushrooms and sauté until moisture evaporates and mushrooms are browned (~6 min). Season with salt and pepper.
4. In a large bowl, combine cooked rice, sautéed tofu and mushrooms, chopped parsley, toasted pine nuts/pumpkin seeds, tahini, lemon juice, and adjust seasoning. Add a splash of stock if mixture seems dry. Taste and adjust tamari, lemon, salt.
5. Spoon the filling into