Eating plant-based in Uganda has never been easier – that’s why we created our H7 meal plan: to show just how simple, delicious, and affordable it can be with local ingredients.
Can you love your heart for 7 days?
Can you love your heart for 7 days?
We challenge you to go plant-based for one week – for your health, for the animals, and for the planet.
When it comes to heart health, a balanced plant-based diet is the best choice for both prevention and treatment of heart disease. It dramatically lowers your risk factors for the disease, such as high blood pressure and high cholesterol levels, makes your blood vessels healthier and can even reverse the narrowing and hardening of your arteries (atherosclerosis).
We’ve put together a full week of breakfasts, lunches, and suppers, each with a different recipe every day. But feel free to treat it as a guide. You might prefer to mix and match meals, or cook a little extra at supper and enjoy the leftovers for lunch the next day. Do what works best for you – and we hope you enjoy every bite and feel great!
Day 1
Breakfast: Day 1: Breakfast – Banana and Gnut butter on Toast
This amazingly simple breakfast tastes like a feast in one dish. The combination of flavours is to die for and creates a healthy but indulgent breakfast. Enjoy! Ingredients Instructions Optional extras – Sprinkle a fine dusting of cinnamon and/or dizzle maple syrup over each slice. More toast topping ideas Related recipes
Lunch: Day 1: Lunch – Pumpkin, Peas, Rice, Greens and Kachumbali
This colourful lunch is full of taste and nutrition to power your day! Ingredients: Instructions: Related recipes
Dinner: Day 1: Supper Veggie “Rolex” with Guacamole
A plant-based twist on Uganda’s favourite street food! Packed with flavour, colour, and crunch – perfect for a light supper or lunch. Ingredients For the chapati wrap: For the filling: For the guacamole: Instructions Make the chapati: Cook the mushrooms: Make the guacamole: Assemble the wrap: Related recipes
Day 2
Breakfast: Day 2: Breakfast – Avocado & Mango Smoothie
Simple, creamy, and naturally energizing.Perfect for a quick breakfast or to take on the go. Serves: 1 large or 2 small smoothiesPrep time: 5 minutesEquipment: Blender Ingredients: Instructions: Tip:This smoothie is rich in healthy fats, fiber, and vitamins—perfect fuel to start your day or keep you going at work. Related recipes
Lunch: Day 2: Lunch – Yams, Matoke, Dodo with G-Nut Sauce & Cabbage
Ingredients: Instructions Before You Start: Matoke: Yams: Dodo with G-Nut Sauce: Cabbage: To Serve: Related recipes
Dinner: Day 2: Supper – Mega Salad with Creamy Tahini Dressing
Before You Start: Wash all your vegetables thoroughly and soak them in water with a splash of vinegar for 10 minutes to help kill any bacteria. Rinse well and let them dry. Ingredients (adjust to taste & availability) Salad Base: 🧄 Tahini Dressing: Instructions: Other Great Add-Ins: Related recipes
Day 3
Breakfast: Day 3: Breakfast – Porridge with Fruit & Nuts
Comforting, filling, and packed with natural goodness. Ingredients: Toppings – mix and match based on your preference: Method: Tips: Related recipes
Lunch: Day 3: Lunch – Hearty Bean Chili
A rich, warming chili packed with beans, veggies, and bold spices. Ingredients: Optional Toppings: Method: To Serve: Serve into bowls and top with your choice of spring onions, a spoonful of plant-based yogurt, or fresh avocado slices/guacamole. Serve with rice, flatbread, or enjoy it on its own. Related recipes
Dinner: Day 3: Supper – Crispy Sweetcorn Fritters
Golden, savory, and full of color—perfect with your favourite dip or salad. Ingredients: Method: Prepare your station:Line a plate or tray with paper towel and set aside. To Serve: Serve warm with a dipping sauce like herby plant-based yogurt, guacamole, or spicy ketchup. Also great with a fresh salad. Perfect For: These fritters make a… Continue reading Day 3: Supper – Crispy Sweetcorn Fritters
Day 4
Breakfast: Day 4: Breakfast – Katoogo (Matoke in Gnut Sauce)
A traditional Ugandan one-pot meal made with matoke and a rich groundnut sauce. No oil version! Ingredients: Method: To Serve: Serve hot, as is. Traditionally eaten on its own, but you can pair it with sliced avocado or a simple tomato and onion salad. Related recipes
Lunch: Day 4: Lunch – Sweet Potato Chapattis
Ingredients: Method: Serving Ideas: Enjoy warm with kachumbali, guacamole, or your favorite filling (like beans, sautéed greens, or scrambled tofu)! Related recipes
Dinner: Day 4: Supper – Creamy Mushroom & Courgette Curry
A rich, spiced curry made with mushrooms, courgettes, and a creamy cashew-tomato base — perfect with rice or chapatti! Ingredients: Instructions: To Serve: Best enjoyed hot with steamed rice or warm chapattis. Related recipes
Day 5
Breakfast: Day 5: Breakfast – Scrambled Tofu and Mushrooms on Toast
Ingredients For the Scrambled Tofu: For the Mushrooms: To Serve: Instructions Serving Suggestion Great with a side of avocado, a squeeze of lemon. Related recipes
Lunch: Day 5: Lunch – Katoogo with Beans (Matoke and Beans Stew)
A hearty, one-pot Ugandan dish combining green bananas (matoke) and fresh beans in a savoury tomato and onion base. Ingredients Instructions Serving Suggestion Serve hot as a complete meal. Optionally, garnish with fresh coriander or serve with a side of greens. Related recipes
Dinner: Day 5: Supper – Beetroot, Bean & Sweetcorn Burgers
Hearty, vibrant veggie burgers made with fresh beans, sweetcorn, and beetroot—perfect for a wholesome, protein-rich meal. Ingredients For the burgers: To Serve (optional): Method TipsFor extra firmness, chill the burgers in the fridge for 30 minutes before frying. Related recipes
Day 6
Breakfast: Day 6: Breakfast – Oats, Fruit & Plant-Based Yogurt Bowl
A refreshing, filling start to your day! This simple, nutritious recipe brings together oats, your favourite seasonal fruits, crunchy nuts, and creamy plant-based yogurt for a delicious morning boost. Ingredients (Serves 1–2) Instructions Related recipes
Lunch: Day 6: Lunch – Sweet Potatoes with Broccoli, Cauliflower, Beans & Avocado
A wholesome, plant-based dish prepared with traditional Ugandan flair and a balance of textures and flavours. Ingredients (Serves 2–3) Instructions Sweet Potatoes (Banana Leaf Steamed Method) Steamed Broccoli & Cauliflower (2-Layered Pot Method) Beans To Serve Optional Extras Related recipes
Dinner: Day 6: Supper – Stir-Fried Vegetable Tofu and Rice
A vibrant, protein-rich dish with crisp vegetables and tangy garnish. Ingredients (Serves 2) Instructions Related recipes
Day 7
Breakfast: Day 7: Breakfast – Easy Plant-Based Banana Pancakes (Healthy Kabalagala)
Fluffy, naturally sweet, and made with just a few wholesome ingredients. Ingredients (Makes 6–8 small pancakes) Instructions Topping Ideas Related recipes
Lunch: Day 7: Lunch – Chickpea Curry with Pilau Rice & Crispy Onion-Cashew Topping
A comforting, fragrant dish rich in spices and textures. Ingredients (Serves 2–3) For the Chickpea Curry For the Pilau Rice Crispy Onion & Cashew Topping Instructions Chickpea Curry Pilau Rice Crispy Onion & Cashew Topping To Serve:Spoon rice onto plates, top with chickpea curry, and finish with a generous sprinkle of crispy onions and cashew… Continue reading Day 7: Lunch – Chickpea Curry with Pilau Rice & Crispy Onion-Cashew Topping
Dinner: Day 7: Supper – Plant-Based Sausage & Mash
Hearty, flavourful homemade sausages paired with creamy mashed potatoes — 100% plant-based and comforting. Ingredients (Makes 6–7 sausages) For the Sausages For the Mash Instructions Prepare the Chia Mixture Make the Sausage Mixture2. Boil your fresh beans.3. Mix oats and seeds/nuts in a food processor until coarse.4. Add beans, onion, garlic, tomato paste, soy sauce,… Continue reading Day 7: Supper – Plant-Based Sausage & Mash