VEGAN MEAL PLANNING

As you probably already know, adopting a diet free from animal products is good for all – the animals, the planet, and your health. Having a lower risk of heart disease, diabetes, and cancers sounds good, right?! However, if you do not follow a plant-based diet (like any other diet) properly, it can lead to nutritional deficiencies. This is where meal planning comes in; with a little planning, you can easily ensure you’re eating all micronutrients, healthy fats, and amino acids your body needs to function.

Setting aside the time to plan your weekly or monthly menus will save you tons of time. Plus, it will be guaranteed fun! Meal planning and Meal prepping go hand-in-hand; these routines will help you stick to your dietary goals and hit all nutrition levels. If meal prep sounds like a hassle to you, stay with me and I will prove the opposite. Meal planning will save you time, money, and nerves. Plus, it can help you reduce waste and adopt healthier eating habits. Win-win!

6 TOP TIPS FOR VEGAN MEAL PLANNING

Define your food goals

Answer the following questions: Do you want to lose weight or maintain weight? How fit are you or how active are you really? What do you like to eat? Do you prefer cooked or raw food? What are your nutrient needs?

Meal prep

This simple habit will not only remove stress from your weekly grind, but it’s also good for your vegan meal plan. You can make a few freezer-friendly meals on Sunday and use them during the week. These meals include lentil stew, baked beans, plant-based burgers, green pea stew, and so forth.

Use right tools

Prepare the following kitchen tools and gadgets: Chef’s knife, Paring knife, Cutting board, Measuring spoons, Measuring cups, Aluminum foil, Mixing bowl, Spatula, Baking dishes, and 4 to 6 airtight containers.

Do not forget leftovers

Making large portions and saving leftovers is much more cost-efficient and time-saving than making new meals each day. Use cooked grains, canned beans or roasted vegetables to make sandwiches, spreads or vegan burgers that will taste even better the next day. I usually cook big batches of grains (such as rice, buckwheat, quinoa or barley) and legumes (such as beans, lentils, or chickpeas) on Sunday. Then, I separate one part of the beans (lentils or chickpeas) and arrange them in smaller bowls (these portions will be used for spreads or salads). Then, I mix legumes with cooked grains, add seasonings and make patties (or falafel balls); after that, I place the formed patties in the freezer. These freezer-friendly burgers make a great dinner on busy weeknights.

Do not forget nutrition

When it comes to nutrition, these are major points to check out.

1. Track protein intake. Do your meals feature good sources of protein such as legumes (e.g., soy, beans, lentils, quinoa)?

2. Consume high-fiber foods. Choose oats, potato whole meal flour, or brown rice. Eat veggies and fruits 3 to 5 times a day.

3. Eat calcium-rich foods. They include calcium-fortified plant milk, soy yoghurt or tofu, broccoli, tahini, and orange juice.

4. Consume healthy fats such as nuts and seeds. Chia seeds, flax seeds, hemp seeds and walnuts are good sources of omega-3 fatty acids. Plus, use rapeseed oil for cooking.

5. Take vitamin B12 supplements. Make sure to take vitamin D, iodine and selenium, as well.

6. Take iron and zinc throughout the day. When it comes to daily iron intake, consume legumes, tofu, cashew nuts, chia seeds, leafy greens, dried apricots, raisins, figs, and quinoa. Good plant sources of zinc include lentils, tofu, walnuts, cashew nuts, chia seeds, hemp seeds, pumpkin seeds, and quinoa.

Start small think big.

Make easy meals that will keep for the long term, and then place them in the freezer. Once you understand all the benefits of meal prep, you can move on to the next step on your meal planning journey. The next trick is - repeat the ingredients! Prioritize dishes that call for some of the same ingredients and make your grocery shopping much easier. And last but not least, do not forget to add labels (write the recipe name and prepped-on date).

Sample One-Week Meal Plan

This sample meal plan highlights many of the healthy ingredients that can be eaten on a well-balanced vegan diet.

Monday

Breakfast: Breakfast Quinoa Porridge with Fruits

Lunch: Tofu and Veggie Stir Fry

Dinner: Cauliflower Steaks

Snack: 2 tablespoons Roasted pumpkin seeds

Breakfast Quinoa Porridge with Fruits

Ready in about 25 minutes

Serves 4

Ingredients

1 cup unsweetened almond milk

1/2 cup water

1 cup quinoa, rinsed

1/4 teaspoon ground cinnamon

1/4 teaspoon ground anise seed

A pinch of nutmeg, preferably freshly grated

A pinch of salt

2 teaspoons rice (malt) syrup

1 cup mixed berries, fresh or frozen

1 cup mango, chopped

1/4 cup walnuts, roughly chopped

Directions

Warm almond milk and water in a pan over medium-high heat; mist the pan with a nonstick cooking spray to prevent milk from sticking to the bottom.

Add in quinoa, bringing to a rolling boil.

Turn the heat to medium-low, place lid ajar, and cook for 13 to 15 minutes, until most of the liquid has evaporated.

Remove from the heat and stir in the spices. Let it stand, covered, for about 10 minutes. Add in rice (malt) syrup.

To serve, top your porridge with fruits and walnuts. You can add a splash of almond milk if desired. Enjoy!

Nutrition Facts

(Amount Per Serving)

Calories 402

Total Carbohydrates 43.5g

Protein 9.8g

Total Fat 22.9g

Tofu and Veggie Stir Fry

Ready in about 15 minutes

Serves 3

Ingredients

1 (14-ounce) package extra-firm tofu, pressed and cubed

1 tablespoon cornstarch

1 tablespoon sesame oil

2 bell peppers, seeded and sliced

1 cup green beans, chopped

2 tablespoons soy sauce

1 tablespoon Shaoxing wine

1 tablespoon fresh ginger, peeled and minced

1 tablespoon maple syrup

1 tablespoon sesame seeds, lightly toasted

Directions

Pat tofu dry and toss it with cornstarch.

Preheat the sesame oil in a wok over medium-high heat. Once hot, cook your tofu for 5 to 6 minutes, until golden.

Add in peppers and green beans and continue to cook for 5 minutes more. Now, stir in soy sauce, wine, ginger, and maple syrup.

Stir fry for a further 4 minutes and remove from heat. Sprinkle your stir-fry with toasted sesame seeds and serve warm over hot cooked rice. Enjoy!

Nutrition Facts

(Amount Per Serving)

Calories 246

Total Carbohydrates 17.1g

Protein 13.7g

Total Fat 14.5g

Cauliflower Steaks

Ready in about 30 minutes

Serves 4

Ingredients

1 pound cauliflower, cut into steaks

1/4 cup extra-virgin olive oil

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon dried parsley flakes

Kosher salt and freshly ground black pepper, to taste

Directions

Preheat your oven to 425 degrees F. Line a large baking pan with parchment paper.

Toss cauliflower steaks with the remaining ingredients.

Roast cauliflower steaks in the preheated oven for about 30 minutes or until they are slightly browned.

Bon appétit!

Nutrition Facts

Calories 149

Total Carbohydrates 5.6g

Protein 2g

Total Fat 13.9g

Tuesday

Breakfast: Strawberry Shake

Lunch: Chickpea and Avocado Salad

Dinner: Leftover Tofu and Veggie Stir Fry

Snack: 1 apple

Strawberry Shake

Ready in about 5 minutes

Serves 1

Ingredients

1 cup frozen strawberries

1 medium banana

2 fresh dates, pitted

1/2 cup oat milk

Directions

Place all ingredients in a bowl of your blender. Blend until smooth and uniform.

Serve immediately and enjoy!

Nutrition Facts

Calories 296

Total Carbohydrates 63.6g

Protein 6.4g

Total Fat 4.5g

Chickpea and Avocado Salad

Ready in about 1 hour 5 minutes + chilling time

Serves 4

Ingredients

12 ounces chickpeas, soaked overnight and drained

1 avocado, pitted and diced

4 tablespoons green onions, chopped

1 Lebanese cucumber, sliced

1 cup grape tomatoes, halved

Sea salt and ground black pepper, to taste

4 tablespoons extra virgin olive oil

4 tablespoons lime juice

2 garlic cloves, minced

1/2 teaspoon deli mustard

Directions

Rinse chickpeas and transfer them to a soup pot; cover with several inches of water, and let it simmer for 1 hour over a moderate heat.

Drain chickpeas and place them in a salad bowl; add in avocado, green onions, cucumber, and tomatoes. Season with salt and pepper to taste.

In a small mixing dish, whisk the olive oil, lime juice, garlic, and deli mustard until well combined.

Dress your salad and gently toss to combine. Serve well chilled.

Nutrition Facts

Calories 564

Total Carbohydrates 67.1g

Protein 19.3g

Total Fat 26.1g

Wednesday

Breakfast: Apple Cinnamon Wafers

Lunch: Two-Bean Stew

Dinner: Leftover Chickpea and Avocado Salad

Snack: Easy Baked Apples

Apple Cinnamon Wafers

Ready in about 30 minutes

Serves 3

Ingredients

1 cup all-purpose flour

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon

1 tablespoon coconut sugar

3/4 cup almond milk

1/4 teaspoon vanilla extract

1/2 cup applesauce

1 ½ tablespoon coconut oil

Directions

Thoroughly combine the flour, baking powder, baking soda, cinnamon, and coconut sugar; reserve.

In another bowl, combine the almond milk, vanilla, applesauce, and canola oil.

Stir the wet mixture into the dry mixture, whisking until everything is incorporated.

Now, pour 1/4 cup of the batter onto a preheated waffle iron and cook according to the manufacturer’s instructions. Repeat with the remaining butter. (Just make sure your waffle iron is very hot).

Serve topped with fruit compote or maple syrup. These wafers reheat well. Devour!

Nutrition Facts

Calories 218

Total Carbohydrates 40.3g

Protein 4.2g

Total Fat 4.4g

Two-Bean Stew

Ready in about 25 minutes

Serves 4

Ingredients

2 tablespoons olive oil

1 medium onion, chopped

2 garlic cloves, sliced

2 carrots, sliced

2 bell peppers, sliced

1 teaspoon hot paprika

1 cup cannellini beans, boiled or canned

1 cup red green beans

2 ripe tomatoes, pureed

3 cups vegetable broth

Directions

Heat the olive oil in a heavy-bottomed pot over medium-high heat. Once hot, cook the onion for approximately 5 minutes.

Add in the garlic and continue to sauté for 30 seconds or until fragrant.

Stir in the remaining ingredients and bring to a simmer. Continue to cook, covered, for about 20 minutes or until cooked through.

Ladle your stew into serving bowls and serve immediately. Bon appétit!

Nutrition Facts

Calories 246

Total Carbohydrates 30.3g

Protein 12.6g

Total Fat 8.8g

Easy Baked Apples

Ready in about 30 minutes

Serves 4

Ingredients

4 apples, cored

1 cup rolled oats

1 teaspoon ground cinnamon

4 tablespoons peanut butter, melted

4 tablespoons mixed berry jelly

Directions

Start by preheating your oven to 350 degrees F. Then, make a well in the center of each apple and arrange them on a rimmed baking pan.

Mix the remaining ingredients and stuff the apples.

Bake in the preheated oven for about 30 minutes or until the apples are hot and bubble. Enjoy!

Nutrition Facts

Calories 252

Total Carbohydrates 59g

Protein 5.7g

Total Fat 4.8g

Thursday

Breakfast: Leftover Apple Cinnamon Wafers

Lunch: Leftover Two-Bean Stew

Dinner: Shish Kebab

Snack: Leftover Easy Baked Apples

Shish Kebab

Ready in about 30 minutes

Serves 5

Ingredients

1 cup green peas, fresh or frozen (and thawed)

3 medium potatoes

1 large carrot, grated

1 medium onion, chopped

Sea salt and ground black pepper, to taste

1 teaspoon chili powder

Directions

Cook green peas and potatoes until tender; mash them coarsely in a large bowl.

Add in the remaining ingredients and combine well.

Shape the kebab mixture around soaked bamboo skewers.

Place the kebabs on a lightly greased baking pan sheet. Bake them in a preheated oven at 420 degrees F for 25 to 30 minutes or until the tops are browned.

Bon appétit!

Nutrition Facts

Calories 212

Total Carbohydrates 46.3g

Protein 6.4g

Total Fat 0.6g

Friday

Breakfast: Breakfast Quinoa Porridge with Fruits

Lunch: Leftover Shish Kebab

Dinner: Easy Herby Meatballs

Dessert: Raw Squares

Easy Herby Meatballs

Ready in about 30 minutes

Serves 4

Ingredients

1 cup boiled chickpeas, drained

1/2 pound extra-firm tofu, crumbled

1 small onion, finely chopped

2 cloves garlic, minced

2 tablespoons nutritional yeast

1/2 cup bread crumbs

1 tablespoon fresh parsley, chopped

1 tablespoon fresh cilantro, chopped

1 tablespoon fresh basil, chopped

1 tablespoon BBQ sauce

Sea salt and ground black pepper, to taste

1 tablespoon olive oil

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with aluminum foil.

In a mixing dish, thoroughly combine all of the ingredients. Shape the mixture into 6 balls.

Bake chickpea/tofu meatballs in the preheated oven for 25 to 30 minutes, until browned and firm to the touch.

Enjoy!

Nutrition Facts

Calories 193

Total Carbohydrates 19.6g

Protein 12.3g

Total Fat 8.5g

Raw Squares

Ready in about 15 minutes

Serves 10

Ingredients

1 cup rolled oats

1/2 cup raw walnuts

1/2 cup almonds

1 ½ cups dried figs, chopped

4 tablespoons peanut butter

Directions

Thoroughly combine all the ingredients in your blender.

Scrape the mixture into a parchment-lined baking dish. Press down firmly until uniformly flattened (you can use a glass).

Let firm up in the refrigerator for about 1 hour.

Cut into squares and devour!

Nutrition Facts

Calories 177

Total Carbohydrates 24.4g

Protein 5.2g

Total Fat 9.4g

Saturday

Breakfast: Green Smoothie

Lunch: Protein Lentil Soup

Dinner: Leftover Easy Herby Meatballs

Dessert: Leftover Raw Squares

Green Smoothie

Ready in about 5 minutes

Serves 2

Ingredients

1 cup green apples, cored and diced

1 medium banana

1 large kiwi fruit

4 fresh dates, pitted

1 cup baby spinach

1/2 lemon

1 cup water

Directions

Place all the ingredients in a bowl of your blender. Blend until creamy, smooth and uniform.

Serve immediately and enjoy!

Nutrition Facts

Calories 192

Total Carbohydrates 49.6g

Protein 1.9g

Total Fat 0.6g

Protein Lentil Soup

Ready in about 20 minutes

Serves 3

Ingredients

1 teaspoon sesame oil

1 shallot, finely chopped

1 teaspoon garlic, minced

1 parsnip, thinly sliced

2 carrots, thinly sliced

Sea salt and freshly ground black pepper, to taste

1 large sweet potato, chopped

3 cups vegetable stock

1 bay laurel

1 cup red lentils, uncooked

2 cups collard greens

Directions

Heat sesame oil in a large pot over medium flame. Once hot, sauté the shallot, garlic, parsnip, and carrots until they have softened.

Add in salt, black pepper, and sweet potato. Continue to cook for 2 minutes longer.

Add in vegetable stock and bay laurel. Bring to a simmer and add in the lentils. Now, reduce heat to low, uncover, and let it simmer for approximately 15 minutes, until the lentils are tender.

Fold in the collard greens, stir, and continue to cook for 3 minutes more until they wilt. Taste and adjust seasonings.

Spoon your soup into serving bowls and serve hot!

Nutrition Facts

Calories 316

Total Carbohydrates 57.1g

Protein 17.3g

Total Fat 3.1g

Sunday

Breakfast: Protein Smoothie Bowl

Lunch: Leftover Protein Lentil Soup

Dinner: “Chickpea of the Sea” Tuna Salad

Snack: Peanut Butter Toast

Protein Smoothie Bowl

Ready in about 5 minutes

Serves 1

Ingredients

1 cup mixed berries, frozen

1 large fig

1 teaspoon agave nectar

1/4 cup oat milk

1 tablespoon hemp protein powder

1 tablespoon peanut butter, smooth

Directions

Place mixed berries, fig, agave nectar, milk, and hemp protein powder in a bowl of your blender. Blend until creamy, smooth and uniform.

Drizzle with peanut butter and enjoy!

Nutrition Facts

Calories 303

Total Carbohydrates 52.7g

Protein 10.6g

Total Fat 7.5g

“Chickpea of the Sea” Tuna Salad

Ready in about 10 minutes

Serves 6

Ingredients

1 pound boiled or canned chickpeas, drained

4 green onions, chopped

1 celery stalk, finely chopped

1 cup marinated mushrooms, drained and sliced

1/2 cup vegan mayonnaise

1 tablespoon apple cider vinegar

1 teaspoon canned capers, drained

1 garlic clove, pressed

Sea salt and ground black pepper, to taste

Directions

Mash the chickpeas in a bowl with a fork until your desired consistency is reached.

Add in the remaining ingredients and stir to combine.

Place “tuna” salad in your refrigerator until ready to serve. Enjoy!

Nutrition Facts

Calories 189

Total Carbohydrates 21.7g

Protein 7.2g

Total Fat 8.6g

Peanut Butter Toast

Ready in about 5 minutes

Serves 2

Ingredients

2 slices toast bread

4 tablespoons peanut butter

8 blackberries, hulled and sliced

1 banana, sliced

2 tablespoons coconut, shredded

Directions

Toast the slices of bread.

Spread your toast with peanut butter; top with blackberries and banana.

Garnish with the shredded coconut and serve immediately. Enjoy!

Nutrition Facts

Calories 270

Total Carbohydrates 37.8g

Protein 5.7g

Total Fat 11.5g