Vegan Meal Plan: Key Ingredients
Because eggs, milk and milk products, meat, and fish are out of the question in vegan life anyway, completely different ingredients now play the leading and supporting roles in your kitchen. In particular, if you want to take care of yourself at work during the day, consider the following:
- Build on grains, pseudocereals, and legumes as sources of energy and protein.
- Plenty of vegetables and a wide range of salads bring the extra portion of vitamins and minerals.
- Plant-based milk, nuts, nut butter, and seeds as well as high-quality vegetable oils, and algae if you like, supplement the daily menu with important nutrients and energy.
- Last but not least, a fruit basket that is always well-filled rounds off your repertoire and also provides vitamins and secondary plant substances.
- If possible, prepare meals the night before. Some recipes are also easy to prepare, portion, and freeze in such a way that you can conjure up a quick and practical lunch for on the go in the weeks that follow.
Eat vegan: Monday
You start with fruity muesli, for lunch, you take a pasta salad with you that you prepared on Sunday evening. In the evening there are mashed potatoes with vegan spelled patties on the table.
- Breakfast: Prepare muesli of your choice, preferably with oatmeal, amaranth, and other grains. You soak it with an almond drink or another plant-based milk alternative, add one or two tablespoons of natural soy yogurt and add walnuts and fruits, e.g. apricots, and blueberries.
- Lunch: Prepare your herb-peanut-noodle salad the night before. Mix fine Asian whole grain noodles with al dente-cooked green beans and mangetout pods, fresh cucumber slices, and freshly cut spring onions.
- Prepare soy sauce dressing with garlic, soy sauce, sesame oil, lemon juice, a little rice syrup, and chili. Mix and leave overnight. Sprinkle with crushed, roasted peanuts.
- Evening: Prepare mashed potatoes. Use oat cream instead of milk. You can quickly make vegan spelled patties from a ready-mix. To do this, create a sauce of steamed, chopped onion, some grape juice for deglazing, vegetable broth, arrowroot flour, soy sauce, tomato paste, mustard, and Cajun seasoning. Complement this meal with a fresh salad.
- For in-between meals or as a dessert: Plan fruit and a few nuts.
- Attention: Today you are already preparing your lunchtime soup for Tuesday.
Eat vegan: Tuesday
Day two begins with a whole grain roll plus either a savory or sweet spread and a fruit smoothie of your choice. At lunchtime, you take a soup to work that you made the night before. In the evening there are Asian tempeh vegetables with rice.
- Breakfast: Spread one or two wholemeal rolls with vegan spread or fruit puree, depending on your preference. Make a delicious smoothie with the fruit you have left over from yesterday. You can supplement this with chia seeds or other superfoods.
- Lunch: Prepare a tomato cream soup from tomatoes, garlic cloves, onions, fresh basil, yeast flakes, cashews, and oat cream. Finely puree. To do this: Halve the wholemeal toast into triangles, soak in olive oil plus garlic and herb salt. Bake in the oven for a short time until crispy. Take both with you and warm them up in the microwave, pot, or oven just before eating.
- In the evening: Cook a portion of basmati rice. Prepare Asian tempeh vegetables: Fry tempeh, vegetables such as carrots, leeks, red onions, and broccoli in pieces in oil, deglaze with soy sauce, water, and coconut milk. Let simmer and cook until al dente.
- In between: Think about an extra portion of fruit today. You can also mix it into a smoothie or fruit salad.
Eat vegan: Wednesday
In the morning we cook: Poor vegan knights from the pan still go quite quickly. You make it easy for yourself today at lunchtime: ready-made vegan bulgur salad from the fresh food counter in the supermarket, which you supplement with ready-made tomato sauce and some fresh lettuce. And in the evening you bake a delicious parsnip tart.
- Breakfast: For the vegan poor knights, take slices of your stale bread or your whole-grain toast. Pull this through a mass of sweet vanilla oat drink mixed with some chickpea flour, apple cider vinegar, and a pinch of cinnamon. Then fry in a pan in oil or coconut fat. Enjoy with fruit.
- Lunchtime: Add beans and olive slices to the finished bulgur salad from the refrigerated counter. That’s why you give some tomato sauce, which you can also buy ready-made from the jar. Prepare a quick salad of cucumber, tomato, bell pepper, and lettuce with a balsamic dressing.
- In the evening: A parsnip tart is prepared quickly. Clean 300 g parsnips, cut them into slices, and roast in a pan with salt and a little sugar. Season with thyme and lemon zest. Pour into refractory form. Roll out the dough from 150 g spelled flour, 1 tsp baking powder, some salt, 100 g margarine, and 40 g almond butter, and press over the parsnips. Bake at 200 degrees for about 15 minutes. Enjoy with a yogurt dip.
Eat vegan: Thursday
Are you having muesli for breakfast again, maybe with a different fruit today? At lunchtime, it’s easy again: Take pieces of tart from the night before and prepare a fresh salad as well. In the evening there is lentil pasta with broccoli and cashew cream sauce.
- Breakfast: Repeat the breakfast from Day 1 (Monday).
- Lunch: You could save the remaining pieces of the tart from the night before in the fridge for today. Take these with you and warm them up in a microwave. Prepare a fresh salad: Green lettuce, grated carrots, radishes, a few canned beans, pieces of pepper, and tomato, garnished with a few roasted sunflower seeds and dressing.
- Evening: Prepare a quick pasta dish. Blanch the broccoli florets in salted water for five minutes. Cook lentil noodles according to package directions. Prepare a roux sauce with oat cream or almond drink, vegetable soup, spices, and roasted cashew nuts.
Eating Vegan: Friday
In the finale of the week, there are again wholemeal rolls in the morning, a delicious flatbread filled with falafel at lunchtime and in the evening you can simply enjoy the end of the day with a delicious potato-avocado-rocket salad.
- Breakfast: Today it can be classic rolls again. If you cannot tolerate gluten, there are also alternatives. You can choose the spread again sweet or savory – depending on your preference. Plus some fresh fruit.
- Lunchtime: Prepare Fallafel yourself (preferably the evening before) or buy ready-made chickpea balls from the refrigerated organic market. The same also applies to the hummus that you need for the meal. Put both in a flatbread together with soy yogurt and fresh tomato, cucumber, onion, and pepper slices. Fresh herbs on top, done.
- In the evening: Boil the potatoes in their skins, peel them, and cut them into slices. Put them in a vinegar-oil-herb dressing of your choice, layer the whole thing with diced avocado, and alternately with rocket leaves and steamed onions. Good Appetite.
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