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The Vegan Nutrition Plan

Would you like to eat vegan, but don’t know exactly how to make your new diet really healthy? In this case, we recommend vegan whole foods. It consists of high-quality food, is very varied, and tastes delicious. So that you can keep an overview, especially at the beginning of your change in diet, we will explain to you what you should pay attention to when putting together your meals – and you will receive a sample vegan nutrition plan for three days.

What to look for in a vegan diet plan

Would you like to change your diet to vegan and need a nutrition plan? No problem! We explain how to do this.

In contrast to the most commonly used form of vegan nutrition, in which meat and fish are simply swapped out for soy products and seitan, and instead of dairy products you choose soy milk and imitation cheese, while everything else stays the same, vegan whole food nutrition consists of foods that are as natural as possible and a high proportion of vegetables.

Of course, tofu, tempeh or lupine products are valuable sources of protein for a vegan diet. The jackfruit can occasionally provide more variety and be used for poultry-like recipes. It is important that you look at the list of ingredients for these products because vegan ready-made products (especially those from the supermarket) are not always healthy. The decisive factor in a healthy vegan diet, however, is that you increase your vegetable and salad content from now on. This goes well with wholesome side dishes such as wholemeal pasta, spelled couscous, spelled bulgur, etc.

On the other hand, you can confidently ban flour, refined sugar, refined oils, and other heavily processed products from your kitchen.

As you can see, when it comes to vegan whole-food nutrition, simply eliminating animal products from the diet is not enough. Instead, this is a diet that involves some changes. Therefore, a nutrition plan is extremely helpful, at least in the initial phase of the change.

Pure plant-based foods of high quality

There are no limits to your imagination when creating the nutrition plan – provided you take into account that it is composed solely of natural and purely plant-based foods.

Therefore, only healthy oils and fats should be used when preparing your food, e.g. B. extra virgin organic olive oil for cold dishes and cold-pressed organic coconut oil for roasting and deep-frying. And if you need a healthy sweetener to make your recipes, such as for smoothies, desserts, or pastries, use pureed dates or figs or yacon syrup or yacon powder.

Extract flours such as wheat flour type 405 and 1050 or spelled flour type 630 and 1050 or rye flour type 1150 do not fit into a healthy vegan and wholesome diet. Of course, lighter-spelled flour can be used for fine cakes from time to time, but you should prefer wholemeal flour for bread, rolls, and savory pastries. These do not have a type designation, but are simply marked with the term “wholemeal flour”.

When buying rice, bulgur, couscous, and pasta, make sure that you always buy the whole grain variety, as all of these foods are also available in the light version, which is much lower in vital substances and fiber.

To give you an idea of ​​what your nutrition plan could look like in a vegan whole-food kitchen, we describe three example days below. The recipe suggestions presented by us can of course be changed and adapted to suit your personal taste.

It doesn’t matter whether you swap out individual foods, use different spices or change the recipe completely. The main thing is that you follow the criteria of whole-food vegan nutrition and choose foods that are as natural as possible and naturally free of animal components.

The nutrition plan for vegan whole foods

The following recipe suggestions are designed for 2 servings. They consist of wholesome ingredients, are quick to prepare, easy to use, and taste delicious. At this point, we wish you a good appetite!

The first day

On the first vegan whole food nutrition day, your nutrition plan could look like this:

  • Breakfast: Wholemeal spelled bread with avocado-paprika-cashew spread
  • Lunch: millet with chickpeas and vegetables
  • Dinner: buckwheat soup with vegetables

Breakfast: Wholemeal spelled bread with avocado-paprika-cashew spread

  • 2 slices of wholemeal spelled bread
  • 1 ripe avocado – pulp chopped
  • 1 red bell pepper – cut into small pieces
  • 80 g cashew nuts – crushed
  • 1-2 teaspoons freshly squeezed lemon juice
  • ½ teaspoon dried thyme
  • Crystal salt and black pepper from the mill

Preparation:

Put all the ingredients, except the pepper pieces, in a tall container and puree finely. Then add the pepper pieces, puree again, and season to taste.

Lunch: millet with chickpeas and vegetables

  • 50 g millet – wash well in a fine sieve
  • 1 small zucchini – wash and cut into small cubes
  • ½ each red and yellow peppers – wash and cut into small cubes
  • 1 beefsteak tomato – cut crosswise on the stalk, blanch with boiling water, and skin
  • 250 g cooked chickpeas (e.g. from a jar (organic))
  • 100 ml yeast-free vegetable stock
  • 1 shallot – finely chopped
  • 2 tbsp olive oil
  • 1 tsp tamari (soy sauce)
  • some nutmeg
  • some cayenne pepper/chili powder
  • Crystal salt and black pepper from the mill
  • ½ bunch parsley – chop

Preparation:

Bring the vegetable stock to a boil, add the millet and cook covered over low heat for about 20 minutes.

Meanwhile, heat the oil in a pan and sauté the shallots until translucent. Then add the vegetables, season with salt, pepper, chili, and nutmeg, add the tamari and cook covered for 10 minutes. Finally, add the chickpeas.

As soon as the millet has finished cooking, add it to the vegetables in the pan, season everything again and serve sprinkled with plenty of parsley.

Dinner: buckwheat soup with vegetables

  • 100 g buckwheat – rinse with hot water and drain well
  • 1 carrot – finely dice
  • 1 small parsnip – finely diced
  • 1 stalk of celery – cut into fine rings
  • 1 small leek – cut into fine rings
  • 2 shallots – finely diced
  • 600 ml yeast-free vegetable stock
  • 2 tbsp olive oil
  • Crystal salt and black pepper from the mill
  • 1 teaspoon dried lovage
  • 1-2 tbsp tamari
  • ½ bunch parsley – chop

Preparation:

Roast the buckwheat in a pan without fat. Then add the oil and the diced onions and sauté as well. Deglaze with the vegetable broth. Add the vegetables, except the leek, and simmer gently. After 10 minutes, add the leek to the soup along with salt, pepper, and lovage and cook for a further 5 minutes. Finally, season with tamari and fold in the parsley.

The second day

On the second vegan whole-food nutrition day, your nutrition plan could look like this:

  • Breakfast: Apple nut yogurt with whole-grain oatmeal
  • Lunch: Paprika herb risotto
  • Dinner: Wholemeal bulgur and vegetable stir-fry

Breakfast: Apple nut yogurt with whole-grain oatmeal

  • 8 tablespoons oatmeal
  • 2 apples, coarsely grated with a grater
  • 2 bananas – cut into thin slices
  • 1 – 2 tablespoons nut butter (hazelnut butter, almond butter, etc.)
  • 250 g natural soy yogurt

Preparation:

Mix the rolled oats and nut butter with the yogurt and fold in the fruit.

Lunch: Paprika herb risotto

  • 150 g whole grain risotto rice
  • 2 shallots – finely chopped
  • 1 garlic clove – finely chopped
  • 2 red bell peppers – roughly diced
  • 500 ml yeast-free vegetable stock
  • 100 ml white wine (optional)
  • 3 tbsp olive oil
  • 1 small sprig of rosemary – wash, pluck needles and chop finely
  • 1 ½ tsp aniseed
  • ½ tsp ground coriander
  • some cayenne pepper/chili powder
  • Crystal salt and black pepper from the mill
  • ½ bunch of parsley – wash and finely chop

Preparation:

Cook the diced peppers with 7 teaspoons of vegetable stock in the closed pot for about 20 minutes. Stir occasionally in between. After cooking, finely puree and set aside until ready to use.

Heat the oil in a pan. Sauté the shallots, garlic, aniseed, and rice until translucent. Deglaze with the white wine and let it boil down. Then, if no wine is used, gradually pour in the vegetable stock while stirring constantly. Stir until the rice is cooked al dente.

Turn off the heat and season to taste with salt, pepper, and cayenne pepper. Fold in the paprika, rosemary, and parsley, and serve.

Dinner: Wholemeal Bulgur Vegetable Stir-Fry

  • 125g bulgur
  • 150 g courgettes – grate coarsely
  • 2 carrots – grate coarsely
  • 150 g peas (organic – frozen)
  • 1 onion – finely chopped
  • 1 garlic clove – finely chopped
  • ½ chili pepper – halve, deseed and cut into fine strips
  • 1 tbsp olive oil
  • 300 ml yeast-free vegetable stock
  • 50 g homemade soy or oat cream
  • Crystal salt and pepper from the mill
  • 1 handful of fresh herbs – finely chopped

Preparation:

Heat the oil in a pan and sauté the onion with the garlic. Then add the bulgur and stir-fry until all the ingredients are evenly coated with oil.

Mix in the vegetables and the chili strips and pour over the vegetable stock. Bring to a boil, reduce the heat, and simmer, covered, for about 15 minutes.

Then add the peas and fold in the cream. Season well with salt and pepper, add the herbs, and serve.

The third day

On the third day of the vegan whole-food diet, your meal plan could look like this:

  • Breakfast: Warm millet porridge with fruits
  • Lunch: Vegetable coconut curry
  • Dinner: Wholemeal couscous with peppers and sun-dried tomatoes

Breakfast: Warm wholemeal millet porridge with fruit

  • 50 grams of millet
  • 1 apple – peel and cut into wedges
  • 1 pear – peel and cut into wedges
  • ½ stick of cinnamon
  • some vanilla powder or a piece of vanilla bean
  • 1 handful of dried dates or figs – cut into small pieces
  • 1 handful of nuts (walnuts, almonds, or grated coconut) – finely chopped

Preparation:

Bring the millet to a boil with twice the amount of water, ½ a cinnamon stick, and the vanilla, and continue to simmer on low heat for 15 minutes.

In another saucepan, cover the bottom with water, add the fruit wedges and simmer until the fruit can be easily pierced with a fork.

When the water from the millet has boiled away, remove the cinnamon stick or vanilla bean, pour in a little water, put the dried fruit on the millet, and sprinkle with the nuts. Turn off the stove and leave the whole thing to simmer with the lid closed.

Then pour the fruit, including the cooking water, over the millet. Stir briefly and serve.

Lunch: Vegetable coconut curry

  • 150 g brown rice – cook according to package directions
  • 200 g green beans – cook in salted water for 20 minutes
  • 2 carrots – cut into very thin slices
  • 100g bamboo slices – rinse and drain
  • 100 g mung bean sprouts
  • 250 ml coconut milk
  • 4 tablespoons tamari (soy sauce)
  • 1 thumb-sized piece of ginger, finely diced
  • 1 ½ tsp curry powder
  • some cayenne pepper/chili powder
  • ½ bunch coriander – wash and pick off the leaves. Leave a few leaves for decoration.

Preparation:

Heat the oil in a pan and fry the carrot slices in it for 4 minutes. Then add the remaining vegetables and fry for another 4 minutes.

Meanwhile, blend the coconut milk, tamari, ginger, curry, chili, and coriander in a blender. When the cooking time is over, add the vegetables and bring them to a boil. Season again, garnish with the coriander leaves, and serve with the rice.

Dinner: Wholemeal couscous with peppers and sun-dried tomatoes

  • 150 g wholemeal couscous – place in a very fine sieve and rinse well
  • 1 yellow bell pepper – finely diced
  • 250 ml yeast-free vegetable stock
  • 2 tsp tomato paste
  • 50 g sun-dried tomatoes in oil (jar) – cut into small pieces
  • ½ pepper – halved, deseeded, and cut into fine strips
  • 1 onion – chop finely
  • 1 garlic clove – finely chopped
  • 1 tbsp capers
  • 3 tbsp olive oil
  • ½ bunch basil – finely chopped
  • Crystal salt and black pepper from the mill

Preparation:

Place the couscous in a saucepan and bring to a boil with the vegetable broth. Remove from the stove, cover, and leave to soak for about 10 minutes.

Heat the oil in a pan. Sauté the onions, peppers, and diced peppers for about 3 minutes before adding the garlic. Then add the dried tomato pieces and the tomato paste and heat up while stirring constantly. Possibly add a little water.

Then add the couscous and the capers, stir everything together well, and season well with salt, pepper, and, if necessary, a little cayenne. Finally, fold in the basil.

3 tips to complement your diet plan

  1. In addition to the 3 main meals we suggest, you can also add a fruit meal to your daily diet in the form of fresh fruit, fruit salads, fruit juices, or fruit smoothies. You can also start the day with fruit and skip breakfast or take it to work.
  2. Eat plenty of dark green leafy vegetables, because they are considered a real vital substance bomb that provides your body with all the vitamins and minerals in high quality, detoxifies it, and supports its regeneration.
  3. Nibble on a few nuts, almonds, or hemp seeds from time to time, because these are particularly valuable foods. They represent an excellent source of protein, provide excellent, high-quality fatty acids and support the body in restoring health in many areas. In our article about nuts, you can find out what nuts, almonds, and seeds can do for your health, what you should definitely pay attention to when buying nuts and how you can easily make healthy nut chocolate yourself.

Your nutrition plan – vegan, wholesome, and healthy

We wish you a lot of fun creating your individual vegan and wholesome nutrition plan and enjoy it!

Would you like the next nutrition plan after the first three days? We have now developed different nutrition plans for 7 days each. All of these meal plans are vegan, including a detox meal plan, a rheumatism meal plan, a weight loss meal plan, an underactive thyroid meal plan, and many more meal plans. There is also a basic nutrition plan that is particularly suitable for detoxification.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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