The American Academy of Nutrition and Dietetics concluded that a properly composed vegan diet is appropriate at every stage of human life. Experts said that veganism may also be used by pregnant women, breastfeeding women, children and athletes.
The key is, however, the right selection of products that prevents nutrient deficiencies harder to access from plant sources. Belong to them:

calcium,

iron, 

zinc, 

wholesome protein. 

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Here you can find some vegan proteins – CLICK 

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Vegan diet – a menu for 3 days

Especially for you, we have developed a fully-fledged, balanced menu of the vegan diet. You will find healthy and tasty dishes in it. Please note, however, that this menu should be supplemented with adequate supplementation 

Vitamin D – recommended for everyone, from September to April, 

Vitamin B12, which occurs only in animal products. 

 

Day 1 

Breakfast 

Sandwiches with chickpea paste 

2 slices of wholemeal rye bread, spread with chickpea paste, serve with a minimum of 2 kinds of vegetables per sandwich (eg tomato slices and pistils of pepper) 

Chickpea paste 

Ingredients (for 4 servings) 

2 slices of wholemeal rye bread, 

1 drained and rinsed can of chickpeas, 

3 pieces of dried tomatoes, 

½ lemon juice, 

2 tablespoons of olive oil, 

2 cloves of garlic, 

a few letters of fresh basil, 

a pinch of chili powder, 

salt. 

Preparation 

Place all the ingredients in the blender and blend to a smooth mass. 

II breakfast 

2 tangerines 

Dinner 

Tortilla with white beans 

Ingredients (for 2 servings) 

2 whole-grain tortilla pies, 

4 tablespoons of white beans from a can, 

½ green peppers, 

2 medium tomatoes, 

1/3 of green snakeskin cucumber, 

4 tablespoons of corn from the can, 

4 dried tomatoes, 

a spoon of good quality ketchup, 

tablespoon of olive oil, 

salt pepper. 

Preparation 

Dried tomatoes finely cut, mash the beans with a fork. Mix the oil, beans, dried tomatoes and ketchup. Melt pepper, cucumber and tomato, add corn and spices with salt and pepper. Brush the tortilla with bean paste, put a tablespoon of vegetable salad and wrap in a roll. Put the rest of the vegetables on top of it. 

Tea 

1 op. coconut yogurt without sugar, a handful of brazil nuts 

Supper 

Sandwiches with peanut butter and banana 

Spread 1 medium bread roll with almond peanut butter. Apply the slices of fresh banana on the butter. Sprinkle with sesame seeds. 

 

Day 2 

Breakfast 

Millet pudding with raspberries 

Ingredients (per portion) 

1 glass of rice or almond drink, 

7 tablespoons of dry millet, 

2 tablespoons of cocoa, 

a glass of raspberries / strawberries from frozen food (in the fresh season), 

2 teaspoons of chopped cashew nuts. 

Preparation 

Cook the grits in a rice / almond drink, covered over low heat. Cooked porridge mixed with cocoa and half of raspberries. Add the pudding with the remaining raspberries and nuts. 

II breakfast 

a handful of pistachios, medium apple 

Dinner 

Pepper stuffed with brown rice 

Ingredients (per portion) 

1 medium sized red / green peppers, 

4 tablespoons of cooked brown rice, 

½ small red onion, 

1 clove of garlic, 

½ teaspoon of linseed, 

2 dried tomatoes cut into strips, 

chopped parsley, 

a pinch of turmeric, 

a pinch of sweet and hot pepper, 

salt pepper. 

Preparation 

Peel and chop onion and chop. In a bowl, mix the cooked rice with onion, garlic, chopped parsley, linseed and dried tomatoes. Stuffing with seasonings indicated. Cut the pepper in half, remove the seed nests. Apply the stuffing to the halves of the pepper. Bake peppers for 20 minutes in an oven preheated to 180 degrees. 

Have you prepared a vegan dinner? Take him in the lunchbox! 

Tea 

Roasted beetroot with sunflower seeds 

Cut the medium roast beetroot and serve with a spoonful of sunflower seeds. 

Supper 

Lentil and tomato cream soup 

Ingredients (for 3 servings) 

1 can of tomatoes, 

120 g dry red lentil, 

500 ml vegetable broth, 

1 medium chopped onion 

2 cloves of garlic chopped, 

2 tablespoons of olive oil, 

a teaspoon of ground cumin, 

teaspoon of ground coriander, 

teaspoon of ground turmeric, 

salt, feather. 

Preparation 

Preheat the pot on the fire, add cumin and coriander, wait until it is roasted, add olive oil, turmeric, onion and garlic. Fry for a moment. Then add tomatoes, stock and lentils. Cook 20-3 minutes until the lentils are soft. Season with salt and pepper. You can mix the soup. 

Day 3 

Breakfast 

Italian Komosanka 

Ingredients (per portion) 

¾ cup of cooked quinoa, 

1 teaspoon of olive oil, 

1 teaspoon of pine nuts, 

3 pieces of dried tomatoes, 

4 black olives, 

chopped, fresh basil, 

salt pepper. 

Preparation 

Dried tomatoes cut into strips, and olives into halves. Mix the quinoa with oil and add the dried tomatoes and olives. The whole is sprinkled with pine nuts and basil. Seasonings to taste with salt and pepper. 

II breakfast 

4 dried plums not squeezed, a handful of walnuts 

Dinner 

Pasta with broccoli and tahini 

Ingredients (for 2 servings) 

180 g of whole-grain pasta, ribbons, 

150 g of frozen broccoli (if fresh it is already blanched), 

6 cherry tomatoes, 

chopped parsley, 

2 cloves of garlic, 

tablespoon of sunflower seeds, 

2 tablespoons tahini, 

a teaspoon of lemon juice, 

salt pepper, 

2 tablespoons of olive oil. 

Preparation 

Cook pasta according to the instructions from the packaging (dente). Broccoli split into florets, cut tomatoes into halves. Mix Tahini with lemon juice, add a little water, season with salt and pepper. The consistency of the sauce should be slightly pouring. Add 2 chopped garlic cloves to hot oil, add broccoli and fry for about 5 minutes. Add the cooked pasta, mix the whole with sunflower seeds and cherry tomatoes. Serve with chopped parsley, topped with tahini sauce. 

Tea 

10 mini carrots + 2 tablespoons of hummus 

Supper 

Tofu with tomatoes and chives 

Ingredients (for 2 servings) 

1 cube of smoked tofu (about 180-200 g), 

½ onion, 

2 tomatoes, 

salt pepper, 

pepper powder, 

a pinch of turmeric, 

2 tablespoons of olive oil, 

chopped chives. 

Preparation 

Chop the onion and fry in hot olive oil, add the diced tomatoes. Stub until the tomatoes evaporate slightly. Add crumbled tofu, season to taste. Fry a few minutes. Serve with chopped chives and a slice of wholemeal bread, rye for a portion. 

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You can read also: The Joy of Soy

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