There’s nothing quite like good food to keep the body powered and the mind content. But planning delicious evening meals for three or more days can be difficult. We’ve taken the worry off your shoulders, with this three-night meal plan. Each recipe is nutrient-dense, high in protein and contains lots of healthy fats to help replenish your body after a day of walking with a heavy pack on your shoulders.
Nutty rice with peas and pesto
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Cook time: 10min
Serves: 2
Cost: $10-15
Ingredients
100g dehydrated peas
2 packets pre-cooked (500g) heat and eat brown rice and quinoa (or similar)
1/2 cup water
1/4 cup almonds, chopped
1/4 cup walnuts, chopped
1/4 cup sunflower seeds
200g pesto
Salt and pepper to taste
Most supermarkets have dairy free pesto if you want to make this vegan.
Method
Rehydrate peas as per instructions. Remove rice from packets and place in a pot along with water. Cover and steam rice for a couple of minutes, stirring a couple of times until piping hot. Remove from heat and add peas, nuts, seeds and pesto.
Stir well and season to taste.
Black bean noodle broth
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Cook time: 15min
Serves: 2
Cost: $15
Ingredients
1 x 60g packet of Laksa curry paste
1 tbsp olive oil
3½ cups water
350g packet firm tofu (shelf stable variety in Tetra Pak so it won’t go off)
30g coconut milk powder
15g dried shiitake mushrooms
150g black bean noodles 1 tbsp sesame seeds
½ sheet nori
1 small lime to serve
Method
Tear nori in small pieces, place in pot along with sesame seeds and toast for a minute until seeds are golden. Remove from pot, set aside then slice tofu into small cubes. Sautẽ spice paste in pot with olive oil for two minutes. Add water, mushrooms and tofu and bring to a simmer for a couple of minutes. Add noodles and cook until soft (usually around 5min). Pour into bowls and top with toasted sesame seeds, nori and a squeeze of lime.
Tomato salmon pasta
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Cook time: 15min
Serves: 2
Cost: $10-15
Ingredients
3 cups dry pasta
3 x 50g packets pizza paste tomato and herb
250g tinned salmon
1 tbsp capers
1 cup baby spinach (optional)
2 tbsp parmesan cheese or nutritional yeast
Salt and pepper to taste
Method
Cook pasta as per instructions, keep 1/4 cup of cooking water in with pasta and drain the rest. Add flaked salmon, tomato paste, capers, and spinach. Return to heat for a minute or so stirring frequently to allow it to warm through. Taste and season as required. Serve topped with a sprinkle of cheese.
Use lentil or chickpea pasta for extra protein.
Use plain tomato paste if you can’t find pizza paste – it won’t be as flavourful so add a ½ tsp each of powdered onion and garlic.
If you think you can keep it cool enough, swap tinned salmon for smoked salmon.
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