Week 1
We are so glad you’re here! Let’s get started
Over the 4-week journey, we’ve created a variety of delicious heart-healthy vegetarian meals designed to help you follow our heart-healthy eating pattern. This selection covers diverse cooking styles, flavours and cuisines for you, your friends and family to enjoy.
You’ll build cooking confidence and expand your usual recipe repertoire. From one-pot dishes to bowls, tacos, and bakes — we’ve got you covered!
Your weekly goals
- Save time and plan meals for the week using the resources and interactive tools provided.
- Be familiar with foods that make up a heart-healthy eating pattern.
- Master a delicious “step-by-step” recipe.
So what's for dinner?
One pan tikka chicken pilaf
Recipe highlights
- One pan meal for fuss free cooking – simplifies meal prep, saves time and clean up!
- Check labels on tikka paste and choose the brand lowest in sodium per 100g.
- Brown basmati rice is a slow digesting (low glycaemic index) wholegrain with a mild nutty flavour. Substitute with brown rice if preferred.
- Broccolini can be replaced with 200g broccoli, cut into florets or green beans.
One pan beans pizzaiola
Recipe highlights
- Easy Step-by-step recipe to help guide you to recipe success.
- One pan for fuss free cooking – simplifies meal prep, saves time and clean up!
- No-added-salt canned red kidney beans are a versatile and budget-friendly pantry staple. They're rich in fibre and a great source of heart-healthy, plant-based protein.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
One pot green goodness pasta
Recipe highlights
- Refrigerate any leftover pasta for lunch the next day. Simply reheat in microwave oven to serve.
- Broccoli can be swapped with any green vegetable (e.g., peas, spinach or green beans).
- Pepitas (pumpkin seeds) are rich in beneficial polyunsaturated fats.
- Penne can be replaced with any wholemeal pasta or brown rice.
- Freshly grated parmesan can be substituted for ¼ cup of packaged shredded parmesan if preferred.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Cajun salmon tacos with pineapple salsa
Recipe highlights
- Easy Step-by-step recipe to help guide you to recipe success!
- Salmon provides heart-healthy omega-3, which can help improve cholesterol levels. Aim for 2-3 serves of fish per week.
- Check the labels on the spice blend and choose the brand lowest in sodium per 100g. Replace Cajun blend with Mexican chilli spice blend if preferred.
- Pinto beans can be replaced with no-added-salt canned red kidney beans if preferred.
Mediterranean antipasto pizza
Recipe highlights
- We’ve used wholemeal Lebanese bread to help speed up food prep. They're usually lower in salt and higher in fibre compared to commercial pizza bases. Check the label and choose the product with the lowest sodium value per 100g. Freeze to extend shelf life.
- Ricotta cheese, naturally lower in fat, provides our white sauce pizza base and pairs well with our vegetable toppings!
- Pine nuts provide additional protein and healthy fats.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Dukkah lamb with beetroot and lentil salad
Recipe highlights
- You’ll need ½ x 420g can no-added-salt lentils for this recipe. Refrigerate the remaining lentils in a container for up to 3 days. Use them up in salads, pasta sauces, curries or casseroles.
- Lentils are a budget-friendly, heart-healthy pantry staple, and packed with fibre.
- Check labels on dukkah and feta cheese and choose the brands lowest in sodium per 100g.
- Lamb can be quickly cooked on a grill or stovetop, reducing time in the kitchen!
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Zucchini slice
Recipe highlights
- You’ll need ½ x 420g can no-added-salt lentils for this recipe. Refrigerate the remaining lentils in a container for up to 3 days. Use them up in salads, pasta sauces, curries or casseroles.
- Lentils are a budget-friendly, heart-healthy pantry staple, and packed with fibre.
- Check labels on dukkah and feta cheese and choose the brands lowest in sodium per 100g.
- Lamb can be quickly cooked on a grill or stovetop, reducing time in the kitchen!
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
One pan beans pizzaiola
Ready in 30 minutes, this quick, budget-friendly and adaptable dish combines the rich flavours of Italian-inspired ingredients in a single pan.
Mediterranean antipasto pizza
Quicker than pizza delivery, this vegetarian meal features wholegrains, dairy, vegetables, and heart-healthy fats for a balanced dish.
Zucchini slice
This zucchini slice is a protein-packed, vegetable-rich dish — perfect for any meal and easy to pair with a fresh salad.
This week's healthy eating tips
Set yourself up for success in the kitchen!!
Plan: save time, eat better, and spend less
- Think about how many meals you would like to cook at home this week and the number of people you will be cooking for. Consider your schedule — which days are busier?
- Involve family or other household members. Ask them to choose their favourite heart-healthy recipes.
- Batch cook and freeze — make a big batch of your favourite dish to have for leftovers or freeze to make busy days easier.
- Fruit, pre-cut vegetables, unsalted nuts and seeds or a tub of unflavoured yoghurt also make quick and easy snacks.
Shop: plan ahead and stick to your list
- Before shopping in-store or online, make a list of what you need and stick to it. This helps you avoid unnecessary purchases.
- Use our Weekly heart-healthy shopping list template to guide you, and familiarise yourself with ingredients that make up a heart-healthy eating pattern. Check your pantry, fridge and freezer for ingredients you have at home before going grocery shopping.
Food prep: save time by prepping ingredients in advance
- Think about which recipe ingredients can be prepped in advance, such as chopping vegetables the night before.
- This simple step helps cut down on cooking time and makes mealtimes smoother.