Vegan Diet Planning: A Guide To Healthy Eating

A vegan diet is associated with a multitude of health benefits, including a reduced risk of diabetes, heart disease, and certain types of cancer. It can also aid in weight management and improve blood sugar control. However, it is important to plan a vegan diet carefully to ensure nutritional requirements are met.

To make a vegan diet plan, it is important to first do your research. Learn about the different food groups and how to balance them, as well as which foods are fortified with specific nutrients. Keep a food diary to understand your current diet and the changes you need to make to adopt a vegan lifestyle.

A vegan diet should include a variety of whole grains, proteins, healthy fats, and fruits and vegetables. Nuts, seeds, legumes, soy products, and nutritional yeast are good sources of protein, while avocado oil, coconut oil, and olive oil provide healthy fats.

Day 1

- Breakfast: Mixed Fruit Smoothie

- Lunch: Hummus Wrap

- Dinner: Spaghetti with Charred Tomatoes and Shishito Peppers

Day 2

- Breakfast: Peanut Butter Banana Oatmeal

- Lunch: Easy Portobello Tacos

- Dinner: Baked Pizza Burrito

Day 3

- Breakfast: Easy Avocado Toast

- Lunch: Smashed Chickpea Salad Sandwich

- Dinner: Easy Black Bean Enchilada Burger

Day 4

- Breakfast: Salted Caramel Cashew Cacao Chunk Smoothie

- Lunch: Fast Black Bean Burrito

- Dinner: Low-Fat Taco Bowl

Day 5

- Breakfast: Berry Cobbler Overnight Oats

- Lunch: Balsamic Spinach Wrap

- Dinner: Pizza with Veggies, Chickpea Sausage Crumbles, and Creamy Drizzle

Day 6

- Breakfast: Avocado Pizza Toast

- Lunch: Fast Mediterranean Wrap

- Dinner: Easy Enchilada Burrito

Day 7

- Breakfast: Banana Split Overnight Oats

- Lunch: Flatbread with White Bean Puree and Asparagus

- Dinner: Leftover Easy Black Bean Enchilada Burger

Research and understand the vegan diet

Research has shown that a vegan diet can be beneficial for your health, but it is important to plan it properly to avoid nutritional deficiencies.

A vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey. It is often associated with a decreased risk of diabetes, heart disease, and certain types of cancer. A well-planned vegan diet can also aid in weight management and support blood sugar control.

However, it is important to note that meat, fish, and poultry are rich in several important nutrients, including protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids, which are mostly lacking in plant-based foods. As a result, vegans may be at a higher risk of nutritional deficiencies, especially in vitamin B12, vitamin D, calcium, iodine, iron, and protein.

To ensure you are getting all the necessary nutrients on a vegan diet, include a variety of nutrient-rich, whole foods in your meals. Fortified foods and supplements can also help fill in any nutritional gaps. For example, vitamin B12 and vitamin D can be found in fortified foods such as plant-based milk, cereals, and nutritional yeast. Legumes, soy products, nuts, and seeds are good sources of protein, zinc, and iron.

In addition to the health benefits, some people choose to adopt a vegan diet for ethical, religious, or environmental reasons. It is important to be mindful of the potential impact on your health and plan your meals accordingly to ensure you are getting all the necessary nutrients.

Plan meals with nutritional variety

Planning meals with nutritional variety is essential for a well-rounded vegan diet that meets all your nutritional needs. Here are some tips to help you plan meals with nutritional variety:

Include a Variety of Whole Foods

A healthy vegan diet should consist of a variety of whole grains, proteins, healthy fats, fruits, and vegetables. Aim to include different types of whole grains like quinoa, brown rice, wheat bread, and oatmeal. For proteins, incorporate tofu, tempeh, seitan, legumes (beans, peas, and lentils), and nuts into your meals. Avocado oil, coconut oil, and olive oil are excellent choices for healthy fats.

Fortified Foods and Supplements

Vegan diets can be associated with an increased risk of nutritional deficiencies, especially for vitamin B12, vitamin D, calcium, iodine, iron, and protein. To counter this, include fortified foods in your diet, such as plant-based milk, cereals, and nutritional yeast, which are often fortified with vitamin B12 and vitamin D. Additionally, consider taking supplements like a multivitamin or specific supplements for vitamin B12, algal oil (a plant-based omega-3 source), and vegan B12.

Plan Your Meals

When planning your meals, ensure that each meal contains a good source of vitamins and minerals. For example, include a source of vitamin C with iron-rich foods to boost iron absorption. Legumes are excellent sources of iron and zinc, so try to include beans, peas, or lentils in your meals. Calcium-fortified plant milk, calcium-set tofu, and calcium-fortified soy yoghurt are great ways to get your daily calcium.

Snacks and Drinks

In addition to your meals, choose healthy snacks and drinks that contribute to your nutritional intake. For instance, a handful of walnuts is a great source of essential omega-3 fats, and a small glass of orange juice provides vitamin C, which boosts iron absorption.

By following these guidelines and including a variety of whole foods, fortified foods, and supplements in your diet, you can ensure that your vegan meal plan is nutritionally varied and balanced.

Ensure adequate protein, vitamins and minerals

Ensuring adequate protein, vitamins, and minerals in a vegan diet is essential for maintaining overall health and well-being. Here are some detailed guidelines to help you achieve that:

Protein:

Protein is essential for muscle health and can be found in various plant sources. Seitan, for example, is a popular vegan protein source that resembles the look and texture of meat. It provides about 25 grams of protein per 3.5 ounces. Other great options include tofu, tempeh, and edamame, which offer 12-20 grams of protein per 3.5 ounces and originate from soybeans, a whole source of protein. Lentils are another excellent choice, providing 18 grams of protein per cooked cup, along with fibre and various vitamins and minerals.

Beans, such as kidney, black, and pinto beans, are also high in protein, with approximately 15 grams per cooked cup. They are also a good source of complex carbohydrates, fibre, and several vitamins and minerals. Soy products, like soy milk and soybeans, are another way to get protein, with about 6 grams per cup of soy milk.

Other protein sources include nutritional yeast, ancient grains like spelt and teff, hemp seeds, green peas, spirulina, amaranth, quinoa, Ezekiel bread, wild rice, chia seeds, nuts and seeds, and protein-rich fruits and vegetables like broccoli, spinach, and sweet potatoes.

Vitamins:

Vitamin B12 is one of the most important considerations for vegans, as it is not naturally found in plant foods. Fortified foods or supplements are necessary to meet your B12 needs. Look for fortified foods like vegan meat substitutes, soy milk, and breakfast cereals.

Vitamin D is another critical vitamin for vegans, as it is primarily obtained through sunlight. Include UV-exposed mushrooms, fortified plant-based milk (soy, almond, rice), and vitamin D-fortified orange juice or cereals in your diet.

For vitamin A, sweet potatoes, carrots, butternut squash, and spinach are excellent sources. Vitamin C can be found in yellow and red peppers, black currants, guava, citrus fruits, and broccoli.

Minerals:

Calcium is an important mineral for bone health, and vegans can obtain it from tofu (especially if prepared with calcium), calcium-fortified plant-based milk (soy, almond), kale, collard greens, and sesame seeds.

Iron is essential for preventing anaemia, and lentils, morel mushrooms, amaranth, teff, sesame seeds, tofu, and oatmeal are good plant-based sources.

For zinc, include adzuki beans, hemp seeds, oats, teff, lentils, and tofu in your diet. Iodine can be obtained from seaweed, iodized salt, and enriched bread.

In addition to these, remember to eat a variety of whole foods, including fruits, vegetables, legumes, nuts, and seeds, to ensure you're getting a range of vitamins and minerals.

Find vegan alternatives for favourite meals

Finding vegan alternatives for your favourite meals can be a fun way to experiment with new ingredients and recipes. Here are some ideas to get you started:

Breakfast

Vegan pancakes can be made with a simple egg substitute such as mashed banana, flax seed or silken tofu. Top with fruit and a drizzle of peanut butter, or try coconut yogurt with berries, walnuts and chia seeds.

For a savoury breakfast, try a tofu scramble or an eggless quiche made with silken tofu, broccoli, tomatoes and spinach.

Lunch

Sandwiches and wraps are a great option for lunch. Try a veggie and hummus sandwich, or get creative with fillings like tempeh bacon, vegan bacon or chickpea "tuna". For a hot lunch, how about a black bean burger, or spaghetti squash with peanut sauce and edamame?

Dinner

There are many vegan alternatives to meat that can be used in your favourite dinner recipes. Tofu, seitan, jackfruit and tempeh are all popular meat substitutes. For example, you could make tofu ricotta spinach lasagna, Gardein fishless tacos, or General Tso’s sweet and spicy tofu.

For a vegan twist on a classic, try mac and "cheese" using nutritional yeast, or make a bean salad with black-eyed peas, tomatoes, corn, bell peppers and onions.

Snacks

Snacks are a great opportunity to get creative with vegan alternatives. Try air-popped popcorn with nutritional yeast, kale chips, trail mix, roasted edamame, or energy balls made from oats, chia seeds, nut butter and dried fruit.

Desserts and Baking

Baking is all about experimenting with substitutes to achieve the right texture and taste. In baking, egg can be replaced with store-bought egg replacers, mashed fruit puree, flax seed, silken tofu, nut butter or aquafaba (the liquid from a can of chickpeas).

Vegan butter substitutes include store-bought vegan spreads, pure coconut oil, mashed banana, avocado, applesauce or beans.

For a vegan whipped cream, whip coconut cream or dairy-free heavy whipping cream, or try aquafaba whipped with cream of tartar, coconut cream, a sweetener and vanilla.

Drinks

There are many plant-based milk alternatives that can be used in coffee, tea or smoothies, such as oat, hazelnut, cashew, soy, almond, hemp, flax or rice milk.

Cheese

Vegan cheese alternatives are widely available in supermarkets and are improving all the time. They are typically made with ingredients like coconuts, aquafaba, nuts and solidified vegetable oil.

For a parmesan substitute, try dried nutritional yeast flakes, which have a savoury flavour that pairs well with pasta and salads.

Cream and Yogurt

As with milk, there are many plant-based alternatives to cream and yogurt, such as coconut, soy, almond, cashew, flax or oat.

Mayonnaise

Vegan mayonnaise alternatives are made by swapping out egg yolks for vegetable oils like avocado, sunflower or olive oil.

Sour Cream

Silken tofu can be used to make a lower-fat vegan version of sour cream, along with lemon juice, vinegar and salt.

Buttermilk

You can make your own vegan buttermilk by adding a tablespoon of lemon juice or white vinegar to non-dairy milk.

Gelatin

Agar, made from seaweed, can be used as a 1:1 substitute for gelatin.

Honey

Maple syrup and agave syrup are appropriate substitutes for honey due to their similar thickness and sweetness.

Meat

When choosing a vegan meat alternative, look for something that mimics the taste and texture of meat. Tofu is a well-known alternative with a neutral, slightly nutty flavour and a light colour, making it very adaptable. Seitan, made from wheat, has a mild flavour and chewy, meat-like texture. Jackfruit is another popular alternative due to its stringy consistency and slightly sweet flavour.

Beans are a versatile substitute for burgers, as they are high in fibre and protein and have a perfect texture for mashing. Try black beans, chickpeas, lentils, mung beans or peas.

Eggs

Eggs are a versatile kitchen staple, but there are many vegan alternatives that can be used in cooking and baking. In baking, egg can be replaced with store-bought egg replacers, mashed fruit puree, flax seed, silken tofu, nut butter or aquafaba.

For scrambled eggs, regular tofu has a firm texture and mild taste that works well as a substitute.

Prepare and batch cook in advance

Preparing and batch-cooking meals in advance is a great way to stay on track with your vegan diet plan. Here are some tips to help you get started:

Before you begin, it's a good idea to do some research and plan your meals for the week ahead. This will help you create a shopping list of all the ingredients you need and ensure you have a well-rounded diet that covers all your nutritional needs.

Some meals and meal components can be prepared ahead of time and stored in the fridge or freezer, ready to be reheated or assembled when needed. For example, you can cook a batch of quinoa to have for lunch one day and dinner on another, or make a large pot of soup and freeze individual portions to enjoy at a later date.

Breakfast

• Make a batch of vegan pancakes and store them in an airtight container in the freezer. When you're ready to eat, simply reheat in the microwave and top with your favourite fruits or nut butter.
• Prepare overnight oats in jars or containers and store them in the fridge for up to 3 days. You can make a few different flavours to keep things interesting.
• Make a big batch of breakfast burritos or sandwiches and freeze them. That way, you can just grab one and go in the morning, or reheat it quickly if you prefer your breakfast hot.

Lunch

• Cook a large batch of rice or grains like quinoa or farro. These can be portioned out and frozen, then easily reheated and used as a base for grain bowls with roasted veggies, tofu, or beans.
• Make a big pot of soup or chilli and freeze individual portions. That way, you can just defrost and reheat a single serving when you don't feel like cooking.
• Prepare components of a salad, such as roasted veggies, beans, or grains, and store them separately in the fridge. That way, you can quickly assemble a fresh salad when you're ready to eat.

Dinner

• Cook a large batch of a base protein like tofu, tempeh, or beans, and store it in the fridge. That way, you can easily add it to stir-fries, curries, or salads throughout the week.
• Make a double batch of your favourite vegan pasta sauce and freeze half. That way, you can quickly defrost and heat up the sauce when you're short on time.
• Prepare veggie burgers or patties and freeze them. That way, you can easily defrost and cook them when you're short on time or don't feel like cooking.

Remember to label and date your containers when storing food in the fridge or freezer, and aim to consume frozen foods within 3-6 months for best quality.

Frequently asked questions