Nutrition

BESTFIT Issue 19 – Vegan Meals

VEGAN MEALS 1

Beef Up Without The Meat

viva!health – a major resource on vegan health and nutrition for health professionals and the public – have kindly devised a muscle-building meal plan that provides all the nutrients you require while avoiding saturated animal fats, animal protein and cholesterol.

Monday

Breakfast

Power porridge made with oats and calciumfortified soya milk. Add berries, banana and 2 tbsp ground flaxseeds for omega-3s Fruit juice.

Snack

Mixed nuts and seeds; almonds, hazelnuts, walnuts, cashews, sunflower and pumpkin seeds – a nutritional powerhouse of a snack! Fresh fruit

Lunch

Wholemeal ‘Sub’ sandwich made with ‘chickenstyle’ pieces, vegan mayonnaise, cucumber, tomato and lettuce.

Snack

Mixed nuts, seeds and dried fruit.

Dinner

Shepherd’s Pie with rich onion gravy and broccoli or curly kale. Fruit soya yoghurt.

Tuesday

Breakfast

Smoked tofu with grilled tomatoes on wholemeal toast. Apricot and cashew smoothie packed with calcium and protein.

Snack

Flapjack (look for one with walnuts or apricots – or make your own). Fresh fruit.

Lunch

Homemade pizza, quick and easy if you use a ready-made base.

Snack

Cereal bar.

Dinner

Chunky Portabella Mushroom Stroganoff with brown rice. Spiced apricots – soak overnight then heat in orange juice with spices.

Wednesday

Breakfast

Wholewheat cereal with soya milk. Add apple and berries. Toast with nut butter and yeast extract for B12 Fruit juice.

Snack

Energy Balls will sustain you until your next meal! Fresh fruit.

Lunch

Chunky Vegetable and Lentil Soup with wholemeal roll filled with salad leaves, tomato slices and omega-3 vinaigrette (olive oil, flax oil, balsamic vinegar, Dijon mustard, garlic).

Snack

Flapjack and banana.

Dinner

Spaghetti Bolognaise. Fruit soya yoghurt.

Thursday

Breakfast

Scrambled tofu with baked beans on wholemeal toast. Fruit juice.

Snack

Hummus and raw vegetable sticks (carrot, celery and cucumber).

Lunch

Giant Spicy Bean Burger with salad in a wholemeal bap with Coleslaw.

Snack

Halva (sesame seed snack packed with calcium).

Dinner

Thai green curry with brown rice. Baked banana with vanilla yoghurt.

Friday

Breakfast

Muesli with soya milk. Add extra fruit and nuts, plus 1tbsp ground flaxseeds. Fruit smoothie.

Snack

Wholemeal crispbread with marmite and/or nut butter Fresh fruit.

Lunch

Wholemeal pitta bread stuffed with Falafel, sliced tomatoes, lettuce, cucumber, olives and tahini (good source of calcium).

Snack

Trail mix and fruit.

Dinner

Hearty Vegetable Hot Pot. Fruit salad.

Saturday

Breakfast

Vegan sausage sandwich made with a toasted multigrain bagel. Fruit juice.

Snack

Flapjack and a banana Fruit smoothie.

Lunch

Baked sweet potato with veggie chilli and a spoon of plain soya yogurt served with salad and omega-3 vinaigrette. Chocolate Brownie.

Snack

A few squares of dark chocolate (good source of iron).

Dinner

Quick aubergine and tomato curry with brown rice and lime pickle.  Soya ice-cream with berry compote.

Sunday

Breakfast

The Full Monty! A vegan fry up fit for Kings! Fruit juice.

Snack

Exotic fresh fruit salad (mango, pineapple, grapes, kiwi and papaya) with pumpkin seeds.

Lunch

Nut Roast with roast sweet potatoes and parsnips and steamed shredded cabbage or curly kale, carrot and/or peas and gravy. Baked apple stuffed with raisins and cinnamon.

Snack

Seaweed peanut crackers (seaweed is a good source of iodine).

Dinner

Bubble and squeak (use the leftovers from the roast) with vegan sausages, beans and/or pickle. Chocolate Mousse.

Calorie Information

Each day includes a total of 2,600 calories (1430-1950 from carbohydrates; 260-390 from protein; 390-780 from fat). Figures are based on The Food and Agriculture Organisation and World Health Organisation’s joint recommendation that 55-75 per cent of total energy comes from carbohydrates, 15-30 per cent from fat and 10-15 per cent from protein.

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