This is a 5-day vegan meal plan as devised by myself.
Day 1.
Breakfast: 2 slices of wholemeal toast and a vegan spread which is Nooch (nutritional yeast)
Snack: 1 medium mango, 4 strawberries
Lunch: 1 large salad with lemon and olive oil dressing. One skillet flatbread with Spanish black olives and dried crushed chillies
Snack: 1 large bunch of grapes
Dinner: Air-ovened 3 blistered baby capsicums (red, orange and yellow) in olive oil stuffed with herbed polenta
Dessert: One serving of cherries
Day 2.
Breakfast: 1 Banana with maple syrup
Snack: Carrot sticks, raw beans, raw broccoli
Lunch: 2 warm wraps with salsa (white onion, coriander, tomatoes, black olives, sriratcha chilli sauce).
Snack: Iceberg Lettuce, grated carrot, shredded red cabbage
Dinner: Air-ovened crumbed ‘Portuguese’ style peri-peri rub for 2 Zucchini sticks, and salad with a smoky mayonnaise. A wedge of lemon.
Dessert: 1 serving of dairy-free yoghurt
Day 3.
Breakfast: 1 piece of fruit
Snack: Carrot and Daikon in brine
Lunch: 1 large Mango salsa with white onion, black olives, lime, coriander, tomatoes, chilli with a splash of rice vinegar
Snack: A trio of marinated peppers in olive oil and herbs
Dinner: Multi-coloured organic Bolivian Quinoa with chickpeas, chilli, ginger and garlic. ½ teaspoon of Massels powdered ‘chicken’ stock. Flat-leaf parsley to garnish. A wedge of lemon. Seasoning to taste.
Dessert: 4-Berry Basket
Day 4:
Breakfast: 1 piece of sourdough bread, toasted
Snack: 1 small serving of blackberries
Lunch: 2 warm Tortillas with 1 sliced avocado. One side lightly rolled in Nigella seeds with a wedge of lemon. Salt and pepper.
Snack: 2 small mandarins
Dinner: A vegan bake with mushrooms, baby corn, red capsicum, green capsicum, okra, tomatoes, cauliflower with pumpkin and coriander sauce
Dessert: Sweet nachos fruit salad with a simple sugar syrup and Vietnamese basil and freshly grilled tortillas with a dusting of powdered sweetener (icing sugar)
Day 5.
Breakfast: 2 slices of wholemeal toast and a vegan spread like Nooch
Snack: Crudites; as much as you like
Lunch: Sheet traybake
Snack: Corn and black bean salsa
Dinner: Rice-paper rolls with dipping sauce e.g., hoisin, plum or tamari
Dessert: 2 strawberry pancakes with dairy-free cream
One 5-Day Vegan Meal Plan
by Alberta Louise
on Wednesday
This is a 5-day vegan meal plan as devised by myself.
Day 1.
Breakfast: 2 slices of wholemeal toast and a vegan spread which is Nooch (nutritional yeast)
Snack: 1 medium mango, 4 strawberries
Lunch: 1 large salad with lemon and olive oil dressing. One skillet flatbread with Spanish black olives and dried crushed chillies
Snack: 1 large bunch of grapes
Dinner: Air-ovened 3 blistered baby capsicums (red, orange and yellow) in olive oil stuffed with herbed polenta
Dessert: One serving of cherries
Day 2.
Breakfast: 1 Banana with maple syrup
Snack: Carrot sticks, raw beans, raw broccoli
Lunch: 2 warm wraps with salsa (white onion, coriander, tomatoes, black olives, sriratcha chilli sauce).
Snack: Iceberg Lettuce, grated carrot, shredded red cabbage
Dinner: Air-ovened crumbed ‘Portuguese’ style peri-peri rub for 2 Zucchini sticks, and salad with a smoky mayonnaise. A wedge of lemon.
Dessert: 1 serving of dairy-free yoghurt
Day 3.
Breakfast: 1 piece of fruit
Snack: Carrot and Daikon in brine
Lunch: 1 large Mango salsa with white onion, black olives, lime, coriander, tomatoes, chilli with a splash of rice vinegar
Snack: A trio of marinated peppers in olive oil and herbs
Dinner: Multi-coloured organic Bolivian Quinoa with chickpeas, chilli, ginger and garlic. ½ teaspoon of Massels powdered ‘chicken’ stock. Flat-leaf parsley to garnish. A wedge of lemon. Seasoning to taste.
Dessert: 4-Berry Basket
Day 4:
Breakfast: 1 piece of sourdough bread, toasted
Snack: 1 small serving of blackberries
Lunch: 2 warm Tortillas with 1 sliced avocado. One side lightly rolled in Nigella seeds with a wedge of lemon. Salt and pepper.
Snack: 2 small mandarins
Dinner: A vegan bake with mushrooms, baby corn, red capsicum, green capsicum, okra, tomatoes, cauliflower with pumpkin and coriander sauce
Dessert: Sweet nachos fruit salad with a simple sugar syrup and Vietnamese basil and freshly grilled tortillas with a dusting of powdered sweetener (icing sugar)
Day 5.
Breakfast: 2 slices of wholemeal toast and a vegan spread like Nooch
Snack: Crudites; as much as you like
Lunch: Sheet traybake
Snack: Corn and black bean salsa
Dinner: Rice-paper rolls with dipping sauce e.g., hoisin, plum or tamari
Dessert: 2 strawberry pancakes with dairy-free cream