Weekly vegan menu I

In this lesson we provide you with a weekly plan for the realization of your vegan diet. This plan is designed to meet the energy and nutritional needs of an average individual; however, we recommend consulting a nutritionist if you require a differentiated treatment.

The elaboration of a weekly menu will help you to plan your meals, to think carefully about the choice of food and to have a more sustainable logistics.

You can substitute one food for another in case of allergies or personal taste. Remember to always pay attention to the number of calories and nutritional value of the food you choose. Weekly distribution: Monday:

• Breakfast: Glass of almond milk with a serving of nuts.

• Mid-morning: Banana and cinnamon smoothie (with oat milk).

• Lunch: Quinoa with sautéed vegetables. Serving of sweet fruits.

• Snack: Protein shake with oat milk and whole wheat toast.

• Dinner: Tomato and avocado salad with avocado sauce. Serving of fruit (not sweet).

Tuesday:

• Breakfast: Glass of soy milk. Toast of rye bread with olive oil.

• Mid-morning: Fruit jam (no sugar) with whole grain crackers.

• Lunch: Brown rice with grilled seitan. Vegetable salad.

• Snack: Fruit salad.

• Dinner: Onion soup. Tea infusion.

Wednesday:

• Breakfast: Bowl of coconut milk with bowl of oatmeal. Portion of almonds.

• Mid morning: Red fruit jam (without sugar) with whole wheat toast.

• Lunch: Vegetable stir-fry with tofu. Fruit of your choice.

• Snack: Whole wheat sandwich with tomato and avocado sauce. Fruit juice.

• Dinner: Grilled tempeh with sweet and sour vegetable salad. Fruit (not sweet) of your choice.

Thursday:

• Breakfast: Whole wheat toast with olive oil. Orange juice.

• Mid morning: Bowl with oatmeal and oat milk. Serving of sweet fruits.

• Lunch: Vegan hamburger with whole wheat bread. Serving of watermelon.

• Snack: Protein shake with a serving of nuts.

• Dinner: Chickpeas with sautéed peas. Serving of fruit.

Friday:

• Breakfast: Whole wheat bread roll with fruit juice.

• Mid-morning: Nut milkshake with a portion of almonds.

• Lunch: Seitan stew with chickpeas. Raw vegetable salad. Fruit of your choice.

• Snack: Serving of berries. Glass of coconut milk.