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?
We challenge you to go plant-based for one week – for your health, for the animals, and for the planet. 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!
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