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Easy Vegan 7-day Meal Planner

Posted by Vivienne Forristal at

You probably already eat lots of Vegan-friendly food. Plant-based food covers all your Fruit and Vegetables (Fresh, Dried, Tinned & Frozen), Breads (most), Pasta (wheat based rather than egg), Grains, Cereals, Beans & Lentils, Oils & Vinegars, Nuts and Seeds. For margarines and spreads, watch out for added buttermilk or whey as they are derived from dairy, so are not vegan-friendly.

So you’ll already know most of the ingredients here but may not have thought of them as Vegan. Add in a few new things to try, along with Plant Milks and there you have it!  Snacks & Sweet Things, and tips for Plant Milk are at the end. Also a few ideas for the Storecupboard - for the times you need Emergency Backup.

 

Easy Vegan - its just a Wholefood Plant-based diet is the introduction to this Planner.

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Day 1

Toasted Muesli with Plant Milk

Vegetable Couscous

Cuban Black Bean Stew

Roast extra Red Peppers for lunch tomorrow. Grill until blackened, place in a bag then take skins off and dress with Olive Oil and Balsamic vinegar.

Day 2

Wholemeal Toast with Organic Almond Butter, Cashew Butter or Peanut Butter and Banana.

Roasted Red Peppers on Ciabatta or similar. Add some Salad leaves, olives and Olive Oil/Balsamic

Cauliflower, Potato and Pea Curry and/or Murkha Dal with Brown Basmati Rice

Day 3

Mixed Flakes Porridge with chopped apricots, raisins & cinnamon (Dried Fruits). Try it with Rice and Coconut Milk.

Houmous (fresh or Organic Houmous Mix) with Pitta bread and raw Vegetables: Carrots, Peppers, Celery, Cucumber

Mediterranean Vegetables with Butterbean mash

Day 4

Vegan sausage, mushrooms, fried potatoes and grilled tomatoes. Wholemeal Toast. (set aside 3 button mushrooms & 1/4 tomato for lunch dish)

Chickpea Chillas

Pasta with Broccoli & Carrot (use leftovers for lunch tomorrow)

Day 5

Good Granola with Soy Yogurt and fresh fruit

Pasta Salad (Day 4 leftover plus fresh tomato, avocado and a squeeze of lemon)

Sesame Tofu Stir Fry with Brown Rice

Day 6

Berry Smoothies (fresh or frozen) with Sweetened Soya Milk or Almond milk. Serve straight or over cereal.

Suma Organic Soup with Crusty Bread or Oatcakes

Black Bean Cottage Pie, Kale and peas.

Day 7

Swiss Muesli

Organic Baked Beans on Wholemeal Toast

New York Street Pizza

 

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Plant Milks

I found the switch to Plant Milks trickier than any of the foods. It’s a matter of trial and error. Some brands taste a lot better than others, and some Plant Milks suit different uses. I like Provamel Organic Soya for tea & coffee but some people prefer Almond for coffee. If you have a sweet tooth, Rice and Coconut is very good on cereal – you won’t need to add any sugar – but it is sweet.

Tip: If adding Plant Milk to very hot drinks just wait 30 seconds. If the liquid is very hot the milk may curdle…NOT nice! While making the transition, experiment with herbal teas, Rooibos, or ordinary tea made as Chai -

Chai: 1 tsp Assam Loose Leaf Tea, 2/3 cup Soy or other Plant Milk, 1/3 cup water, ½ tsp chopped fresh ginger, 1 Cardamom pod & 10-12 fresh mint leaves. Place in saucepan, heat to boiling point, stirring well to develop flavour. Strain.

Snacks and Sweet Things

Organic Bombay Mix, Fresh Fruit, Dried Fruits (in moderation), Nuts & Seeds (very nutritious in small quantities), Rice Cakes with Quinoa, Organic Spelt Cakes with Nut Butters, Toast with Yeast extract Spread, Jam or Nut Butters, Organic Popcorn, Nairns Stem Ginger Oat biscuits, Nairns Fruit & Spice Oat biscuits, Nairns Mixed Berries Oat biscuits.

Or you could make,

Rhubarb Crumble with Soya Custard or Soya Cream, Raspberry & Almond Tart, Sultana Scones, Healthier Fruit and Nut Bars, Easy Chocolate Pudding, Nutty Biscuits.

Emergency Backup

Pasta with Tomato-based sauce, Chips & Egg-free mayonnaise, Organic Falafel Mix with Pitta bread & Salad, Organic Biriyani Mix, Jacket Potatoes with Organic Baked Beans, Bulgar Wheat, Suma Organic Soups, Organic Spelt Pizza Bases.

The thinking behind this Blog is in Easy Vegan - its just a Wholefood Plant-based diet

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