Meal planning
From Veganpedia, the free vegan encyclopedia
Contents (6)
Vegan meal planning means building balanced meals from vegetables, fruit, whole grains, legumes and healthy fats, with reliable sources of nutrients such as B12. A plate model and weekly plan can help.
- Core food groups
- Vegetables and fruit, whole grains, legumes, nuts and seeds
- Common tool
- Plate model
- Essential supplement
- Vitamin B12
- Benefits
- Balanced diet, less waste, lower cost
Meal planning is the practice of deciding in advance what to eat over a period, typically a week. For people following a vegan diet, meal planning helps ensure that meals are nutritionally balanced, that key nutrients are covered, and that shopping is efficient. It is often recommended for people who are new to veganism (see how to go vegan).
Food groups
Most vegan meal-planning guides organise foods into a few broad groups:
- Vegetables and fruit – including dark green leafy vegetables, orange vegetables, berries and citrus fruits.
- Whole grains and starchy foods – oats, brown rice, wholemeal bread and pasta, quinoa, barley and potatoes.
- Legumes and protein foods – beans, lentils, chickpeas, peas, tofu, tempeh and seitan.
- Nuts and seeds – including walnuts, ground flaxseed, chia, hemp and pumpkin seeds.
- Fortified foods – such as plant based milks with added calcium, B12, vitamin D and iodine.
- Healthy fats – such as rapeseed oil, olive oil and avocado, in moderate amounts.
The plate model
A plate model is a simple visual guide to building a balanced meal. Several variations exist, including the Harvard Healthy Eating Plate and vegan adaptations of national food guides. A common vegan version divides a plate as follows:
| Portion of plate | Food group | Examples |
|---|---|---|
| About half | Vegetables and fruit | Broccoli, salad, roasted peppers, berries |
| About a quarter | Whole grains or starchy foods | Brown rice, wholemeal pasta, potatoes |
| About a quarter | Protein foods | Lentils, beans, tofu, tempeh |
| Small addition | Healthy fats | Seeds, nuts, avocado, a drizzle of oil |
A glass of fortified plant milk or a calcium-rich food can accompany the meal. The plate model is a general guide; individual needs vary with age, activity level and health. Children, athletes and people trying to gain weight may need more energy-dense foods (see vegan pregnancy and children and vegan athletes).
Covering key nutrients
Meal planning provides an opportunity to include nutrients that need particular attention on a vegan diet:
- Vitamin B12 – a supplement or fortified foods every day.
- Protein – a legume or soya food at most meals.
- Calcium – calcium-set tofu, fortified plant milks and low-oxalate greens.
- Iron – iron-rich foods paired with vitamin C sources.
- Omega-3 – a daily serving of ground flaxseed, chia, hemp or walnuts.
- Iodine and vitamin D – fortified foods or supplements as appropriate.
Example weekly plan
The following is an illustrative example rather than a prescription. Quantities should be adjusted to individual needs.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Porridge with soya milk, berries and ground flaxseed | Lentil soup with wholemeal bread | Tofu and vegetable stir-fry with brown rice |
| Tuesday | Wholegrain toast with peanut butter and banana | Chickpea and roasted vegetable salad with quinoa | Bean chilli with rice and avocado |
| Wednesday | Tofu scramble with spinach and tomatoes | Hummus and falafel wrap with salad | Wholemeal pasta with lentil bolognese |
| Thursday | Fortified cereal with plant milk and kiwi | Leftover pasta and side salad | Chickpea and spinach curry with brown rice |
| Friday | Overnight oats with chia seeds and fruit | Bean and vegetable soup with oatcakes | Tempeh tacos with cabbage slaw and salsa |
| Saturday | Pancakes made with an egg substitute, topped with fruit | Baked potato with baked beans and broccoli | Homemade vegetable pizza and green salad |
| Sunday | Smoothie with soya milk, oats, banana and hemp seeds | Roast vegetables, seitan and gravy | Minestrone with white beans and crusty bread |
Egg-free pancake methods are described in egg substitutes. Snacks might include fruit, a handful of nuts, hummus with vegetable sticks, soya yoghurt or roasted chickpeas.
Practical tips
- Batch cook staples such as grains, beans, soups and sauces at the start of the week.
- Plan for leftovers, using one evening's dinner as the next day's lunch.
- Keep a stocked pantry of tinned beans, lentils, tinned tomatoes, grains, spices and nut butters.
- Write a shopping list from the plan to reduce food waste and cost (see vegan on a budget).
- Rotate recipes to keep meals varied and cover a wider range of nutrients.
- Prepare components such as washed salad leaves, chopped vegetables and dressings in advance.
Individuals with specific health needs should consult a doctor or registered dietitian for personal advice.
See also
What links here: Calcium · How to Go Vegan · Iodine · Iron · Nutritional Yeast · Omega-3 fatty acids · Protein · Seitan · Tempeh · Tofu · Vegan athletes · Vegan diet and health