Veganuary Special – 7 day Meal Plan

If you’re thinking of taking part in Veganuary this year or just interested in eating more plant-based food, this 7-day meal plan compiled by our In-House Nutritionist Alicia will help get you started.

Covering the basics principles of a vegan, the health benefits and a selection of breakfast, lunch, dinner and snack ideas.

Note: Each day of the meal plan has been set at 2000kcal, which is the recommended daily intake for an adult female. This might not be right for everyone so omit or add as required.

What are the basic principles of a vegan diet?

The principles of a vegan diet are really quite simple – you eat only plant-based foods and omit any animal-based products from your diet. That means you focus your intake on foods such as fruit, vegetables, wholegrains, nuts, seeds and pulses. Omitting foods such as eggs, milk, cheese, fish and meat. Even honey is omitted.

When following a vegan diet, avoiding any animal-based products can also extend to your choice of cosmetics, skincare, cleaning products and clothes such as leather and suede.

What are the health benefits of a vegan diet?

• Rich in Antioxidants: A vegan diet is rich in antioxidants which can only be found in plant-based foods such as fruit, vegetables and wholegrains. They protect your cells from free radicals and toxins, helping to reduce risk for multiple diseases and fighting inflammation.
• Fibre: A vegan diet is rich in gut loving fibre – found again in fruit, vegetables and wholegrains, soluble & insoluble fibre provides the roughage that helps to keep your digestive system moving and feed your hungry gut microbiome.
• Blood Pressure: Having high blood pressure can increase your risk of heart attack, stroke and type 2 diabetes. Studies have indicated that those that follow a vegan diet tend to have lower blood pressure than non-vegans.
• Healthy Heart: Animal products such as meat, cheese and dairy contain high levels of saturated fats that when eaten in excess, can contribute to atherosclerosis and risk of cardiovascular disease. Eating a diet rich in nuts, seeds and pulses can help to lower this risk through beneficial poly & mono-unsaturated fats that support a healthy heart.
• Weight Management: Eating a vegan diet has shown to help with weight loss, due to the low glycaemic index of plant-based foods and reduction of saturated fat intake.

Plant-Based Shopping List:

• Fruit & Vegetables: Stock up your fridge with lots of colourful fruit & vegetables. Eat seasonally where you can – lots of lovely root vegetables like sweet potato, pumpkin, celeriac and swede in the Winter. If you’re buying out of season, try to buy frozen where possible – it contains all the same nutrients and is more sustainable for the environment.
• Nuts & Seeds: Provide essential fatty acids that are important when following a vegan diet so stock up on nut butters, mixed nuts and seeds.
• Whole-Grains: Including a source of complex carbohydrates is important for each meal, so look out for whole-grains such as quinoa, brown rice, bulgur wheat, oats & buckwheat.
• Pulses: Lentil and pulses provide beneficial protein and fibre. They are often inexpensive and can be found dried or in tins.
• Soy: Tofu, tempeh and edamame are fantastic sources of plant protein.

So let’s dive into it, here is a delicious, nutritious and easy…

7 Day Vegan Meal Plan:

Day 1:

Breakfast: Blackberry Crumble Overnight Oats (sweetened with agave nectar instead of honey) – link.
Snack: 1 x Banana + Handful Mixed Nuts.
Lunch: Tofu Scramble with Tomatoes (400kcal) – link.
Dinner: Tiba Tempeh Buddha Bowl (650kcal) – link
Snack: Handful Mixed Berries + 2 x Square Dark Vegan Chocolate.

Day 2:

Breakfast: BBQ Baked Beans on Sourdough – link.
Snack: Cocoa Energy Ball– link.
Lunch: ‘Tuna’ Chickpea Pasta Salad – link.
Snack: Apple & 1 Tbsp Peanut Butter.
Dinner: Super Healthy CousCous Salad – link.

Day 3:

Breakfast: Perfect Porridge – link.
Snack: Super Green Smoothie – link.
Lunch: Puttanesca Potato Salad – link.
Snack: 2 x Sticks Celery + 1 tsp Peanut Butter.
Dinner: Spicy Dan Dan Noodles – link.

Day 4:

Breakfast: Tiba Chocolate Protein Smoothie – link
Snack: Cocoa Energy Ball.
Lunch: Veggie Volcano – link.
Snack: 1 x Banana + Handful of Walnuts.
Dinner: Sundried Tomato Houmous Pasta – link.

Day 5:

Breakfast: Avocado Toast with Radish Ceviche – link.
Snack: 1 x Apple + 1 Tbsp Peanut Butter + Sprinkle of Cinnamon
Lunch: Bean Soup with Vegan Pesto – link.
Snack: Banana + Handful of Walnuts
Dinner: Mushroom & Spinach Stroganoff with Rice – link.

Day 6:

Breakfast: Carrot Cake Overnight Oats (using agave, not honey + coconut yoghurt) – link.
Snack: Vegan Flapjack – link.
Lunch: Leek, Pea & Watercress Soup with Sourdough – link.
Snack: Mixed Berries + Handful Mixed Nuts.
Dinner: Chickpea Curry Jacket Potatoes – link.

Day 7:

Breakfast: Vegan Protein Pancakes – link.
Snack: Cucumber & Carrot Sticks with 1 Tbsp Houmous.
Lunch: Spinach, Sweet Potato & Lentil Dhal – link.
Snack: Vegan Flapjack.
Dinner: Tiba Peanut Red Curry – link.

We hope you enjoy your week of vegan meals and can feel the difference!
If you’d like to keep eating more plants, we’d love to help.

Get a special discount across January from our webshop or from Ocado.com to kick start your Veganuary. 
Plus, don’t forget to head to our website & IG @tibatempeh for more recipe inspo!

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