7-Day Healthy Meal Plan to Battle the Coronavirus Pandemic (updated continuously)

2020-7-21

Amid a recent spike in Coronavirus cases, the Hong Kong government have unveiled tight public health measures in order to stop cases escalating. We have designed a 7-day wholesome and healthy meal plan for you to keep your family healthy, and you won’t need to worry about what to eat every meal anymore! Our breakfast, lunch and dinner recipes are super easy and healthy, you’ll want to make them right away. For those who don’t know how to cook, our ready-to-eat meals and soups got you covered as well!

7-day Healthy Meal Plan

Monday

Potato Cubes (No skin) 3 cup (450g)
Low Sugar Soy Milk 1/2 cup (120ml)
Garlic Powder 1 tsp (5g)
Salt 1/4 tsp (2g)
Fresh Parsley (Chopped) 1 tbsp (10g)
Vegan Mozzarella/ Cheddar Shreds 1/4 cup (60g)

Sauce:

Oil 2 tbsps (30 ml)
Button Mushroom (Sliced) 2 cup (140g)
Red Onion (Diced) 1 cup (160g)
Vegan Butter 2 tbsps (30g)
Flour 2 tbsps (30g)
Water 2 cups (480ml)
Vegan Beef/ Chicken Cube 1/2 pc
Light Soy Sauce 1 tbsp (15ml)
Crushed Black Peppercorn 1/2 tsp (3g)

Steps

1. In a small saucepan, bring water to a boil. Add potato cubes and cook for 8-10 minutes. Drain and transfer to a bowl and mash until smooth.
2. Using the same saucepan, heat soy milk for a few seconds and add the mashed potato, garlic powder, salt, and parsley. Mix until smooth. A few seconds before removing from the stove, add vegan cheese and mix until well combined. Spoon some into a serving plate.
3. Heat oil in a non-stick pan over medium heat and fry the Omni patty until golden brown. Transfer to a serving plate.
4. Sear the asparagus, if using, and transfer to the same serving plate.
5. Using the same pan, heat oil and cook the mushroom and red onion until both caramelized. Melt the vegan butter and add the flour. Stir to combine. Add water, vegan beef/chicken cube, light soy sauce and crush black pepper. Stir to combine and simmer for a few minutes until the sauce is thickened. Pour some of the sauce over Omni patty.
6. Garnish with some chopped parsley. Go green and enjoy!

Omni Fillet Chowder Soup Recipe

Steps

1. Slightly defrost Omni classic fillet, then dice it or cut into small pieces.
2. Heat a pan and pour in oil, then pan-fry Omni classic fillet until slightly golden brown, set aside.
3. Heat a deep pot and add oil, stir-fry onion over medium heat until softened.
4. Stir in tricolor beans and diced potato.
5. Turn to low heat and heat vegan butter until melted.
6. Add flour and stir well, then pour in 1L water and bring to a boil.

7. Add ground nutmeg and 1 teaspoon salt, then boil over medium heat for 15-20 minutes. Add vegan cream and stir well, then turn off the heat.
8. Add Omni classic fillet into chowder soup and sprinkle chopped parsley. Enjoy!

Wednesday

Breakfast: Thai Salsa Omni Classic Fillet + Minor Figures Nitro Matcha Latte

Lunch: OmniPork Strip Rice Vermicelli with Sesame in Teriyaki Sauce

Snacks: OmniTuna Cucumber Roll

Dinner: Baked OmniTuna Conchiglie in Béchamel Sauce

Thai Salsa Omni Classic Fillet

Ingredients (2 servings)

Classic Fillet 1 pcs (50g)
Baguette 1 pc
Shredded broccoli Some
Vegan Salad Dressing 1 tsp
Tomato 1 slice

Thai Salsa:

Bell pepper 1 pc
Sweet pepper 1 pc
Apple cider vinegar 2 tsp
Soy Sauce 1 tsp
Vegan Fish Sauce 1 tsp

Steps

1. Cut the baguette to length and then slice it down the middle.
2. Fry the Omnifillets in an air fryer at 200 degrees for 15 minutes.
3. 3. Add the baguette buns to the fryer with 3 minutes left.
4. Wash the peppers, remove the seeds and chop the head of peppers.
5. Place the chopped peppers in a small bowl, add the apple cider vinegar, soy sauce and vegan fish sauce, mix well and leave for a few minutes.

Thursday

Breakfast: OmniPork Seaweed Soup Dumpling + Double-Boiled Vegetarian Soup with Porcini, Maitake Mushroom & Lily Bulb
Lunch: Korean OmniPork Luncheon and Cauliflower Rice Roll

Snacks: Boostball Keto Chocolate Ball

Dinner: Tofu Vegetarian Sukiyaki

Korean OmniPork Luncheon and Cauliflower Rice Roll Recipe

Ingredients (4 servings)

OmniPork Luncheon (Cut into strips) 3 pcs (120g)
Cauliflower (Grated) 1 pc (588g)
Psyllium Husk Powder 4 tsps (20g)
Kimchi (Chopped) 150 g
Cucumber (Cut into strips) 1 pc (250g)
Yellow Pickled Radish (Cut into strips) 1 pc (300g)
Minced Garlic 2 tsps (10g)
Onion (Chopped) 2 tbsps (30g)
Sesame Oil 1 tsp (5ml)
Erythritol 2 tbsps (30g)
Unsweetened Korean Chili Paste 1 tbsp (15g)
White Sesame As appropriate
Sushi Nori Sheet 4 sheets (20g)
Oil As appropriate

Steps

1. Heat oil in a pan and stir-fry onion until slightly transparent, then stir in minced garlic, kimchi and cauliflower.
2. Add Korean chili paste, sesame oil, erythritol and psyllium husk powder, stir well and set aside.
3. Heat a pan and pan-fry OmniPork luncheon until aromatic.
4. Spread a layer of cauliflower rice onto nori sheet, then place OmniPork luncheon, cucumber and yellow pickled radish.
5. Lift the end of the mat and gently roll it over the ingredients, pressing gently to form a complete roll. Then cut the kimbap roll into pieces and enjoy!

Friday

Breakfast: Moving Mountains Fish Finger Sandwich + The Apple Press Juice

Lunch: Mediterranean Heura Pasta

Snacks: OmniPork Luncheon Tortilla Pizza with Corn

Dinner: Pumpkin OmniPork Ball Risotto

Pumpkin OmniPork Ball Risotto Recipe

Pumpkin OmniPork Ball Risotto

Ingredients (2 servings)

OmniPork (Defrosted) 1 pack (230g)
Onion (Chopped) 1/2 pcs (55g)
Arborio Rice 160g
Vegetable Broth 400ml
Paprika 1 tsp (5g)
Black Peppercorn 1 tsp (5g)
Thyme A few spring
Salt 1 tsp (5g)
Water 400ml
Oil 3 tbsps (45ml)

Pumpkin Puree:

Pumpkin (Peeled, Sliced) 250g
Almond Milk 170ml
Olive Oil 1 tbsp (15ml)

Steps
1. Steam pumpkin for 13 minutes until softened.

2. During steaming pumpkin, mix OmniPork with paprika and black peppercorn, then shape into balls.

3. Heat a pan over medium heat and add 2 tbsps oil, then pan-fry OmniPork balls until golden brown on both side, set aside.

4. Blend steamed pumpkin, olive oil and almond milk in a blender until it becomes pumpkin puree, set aside.

5. Turn to medium-low heat and add 1 tbsp oil, pan-fry onion until aromatic, then stir in arborio rice.

6. Mix vegetable broth and water, then pour into the pan separately in 4 times. Once pour in water, stir well with arborio rice until the water almost evaporates. Then, pour in the remaining water and cook until al dente.

7. After pouring all water and cook for a while, add pumpkin puree and thyme, then season with salt and stir well. Add OmniPork balls onto the pan and cook until desired thickness.

8. Garnish with herbs and black peppercorn and enjoy!

Saturday

Breakfast: Teriyaki OmniPork luncheon Pancake Roll + Organic Black Rice Milk

Lunch: Baked OmniTuna Rice with Béchamel Sauce

Snacks: Fried OmniPork Stuffed Three Treasure + Dragon Water Spiked Seltzer

Dinner: Unlimeat Miso Stew

Teriyaki OmniPork luncheon Pancake Roll Recipe

Ingredients (1 serving)

OmniPork Luncheon 2 pcs (80g)
Frozen Chinese Pancake 1 pc
Beef Tomato (Sliced) 3-4 slices (10g)
Iceburg Lettuce (Shredded) 10 g
Corn Oil A little

Seasoning:

Teriyaki Sauce 2 tsps (10g)
Sweet Chili Sauce 1 tsp (5g)

Steps

1. Heat a pan and pan-fry chinese pancake until crunchy, set aside.
2. Add oil in the same pan and pan-fry OmniPork luncheon on each side for 5 minutes, take out and spread teriyaki sauce onto OmniPork luncheon.
3. Assemble the pancake roll by sandwiching shredded lettuce, tomato and OmniPork luncheon. Add a little sweet chili sauce for rich flavor (optional). Then, roll it up and cut into half. Enjoy!

Sunday

Breakfast: Vegan Rice Roll with OmniPork Strip + The Bridge Rice Milk

Lunch: Korean OmniPork Rice Cake

Snacks: Lady Finger OmniPork Beancurd Roll with Teriyaki Sauce

Dinner: Korean OmniPork Strip with Yuzu Spicy Sauce

Vegan Rice Roll with OmniPork Strip Recipe

Ingredients (3 servings)

OmniPork Strip (Defrosted) 100 g
Glutinous Rice (Washed) 2 cups (370g)
Preserved Vegetable 50g
Wonton Wrapper 3 slices (24g)
Sugar 1/2 tsp (3g)

Steps

1. Soak glutinous rice in hot water for 30 minutes, drain and evenly spread on a plate. Bring water to a boil in a wok, then steam glutinous rice over boiling water for 35-40 minutes.
2. Heat a little oil in a pan and pan-fry OmniPork strip and preserved vegetable, then season with sugar.
3. Cut wonton wrapper into half, then stack up rectangle wrapper and slice 3 slits lengthwise down middle of dough. Pull one end through the center so that a twist forms and deep-fry them in oil over low heat until golden brown.
4. Place a cling wrap on sushi mat and evenly spread glutinous rice, then place OmniPork strip, preserved vegetable and deep-fried wonton wrapper. Roll it up and enjoy!

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