Wednesday, December 23, 2009

Appendix 1 – Nutrition: Vegan Meals with 100% or More of Key Nutrients

I have written up a sample vegan meal plan for one week. That's 7 breakfasts, 7 lunches, and 7 dinners. Each day of meals gives you 100% or more of the Recommended Daily Intake (RDI) for each of the 8 essential nutrients that vegans should be minful of getting enough of.
After each meal I list its nutritional content for these nutrients, and I do the same for the total nutritional content of all three meals in the day.
The nutritional content is listed in the form of the percentage of the RDI for each nutrient, which is as follows:

The 8 Essential Nutrients that Vegans Should be Mindful of Getting Enough of and their Daily Recommended Intake (RDI)
Calcium                1,000 mg
Iron                     18 mg
Omega 3                 1.5 g
Protein                  50 g (varies according to height, weight, and sex)
Vitamin B6                2 mg
Vitamin B12                6 mcg
Vitamin D                400 IU
Zinc                     15 mg
7 Days of Fully Nutritious Vegan Meals
DAY ONE
 BreakfastLunchDinner All 3 Meals
The mealCereal Pita wrap Tacos  
Drink Water 1 cup enriched orange juice1 cup soymilk  
Supplement?1 dose of omega 3NoNo 
Calcium115%43%40%198%
Iron105%71%45%221%
Omega 3100%------100%
Protein 32%46%59%137%

             
    
 Vitamin B6103%8%13%124%
    
Vitamin B12125%---50%175%
Vitamin D48%50%45%143%
Zinc 105%39%10%154%
DETAILS FOR DAY ONE
Breakfast:
1 bowl of Total cereal (General Mills) with half a cup of soymilk.
Lunch: 1 pita, 75 g of diced green leaf lettuce, a quarter cup of red bell pepper, half a grated carrot, 1/8 package of tofu, a quarter of an onion, 3 tbsp tahini, 2 tbsp Italian dressing
Dinner: 3 tortillas, a quarter cup TVP (textured vegetable protein), a quarter cup of cooked or refried black beans, half a cup red bell pepper cut in strips, half an onion cut in strips, taco seasoning (buy it or make your own: chilé powder, garlic powder, hot pepper flakes, oregano, paprika, cumin, salt, black pepper)


DAY TWO
 BreakfastLunchDinner All 3 Meals
The mealToast with tahini and molasses plus a side of fruit Veggie burger and friesPasta with garlic toast 
Drink1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3NoNo 
Calcium30% 45%32%107%
Iron59%43%60%162%
Omega 3166%---33%199%
Protein 38% 47%55%140%

             
    
Vitamin B616%73%32%121%
     
Vitamin B1262%120%117%299%
Vitamin D45%50%45%140%
Zinc 43%55%43%141%
DETAILS FOR DAY TWO
Breakfast:
2 slices of whole wheat bread (enriched) with 2 tbsp tahini and 1 tbsp blackstrap molasses; fruit = 1 medium wedge of cantaloupe
Lunch: 1 burger bun (enriched), 1 veggie burger (Licks is the tastiest brand), 2 leafs of green leaf lettuce and whatever toppings you prefer; 1 potato + skin sliced in wedges
Dinner: 3/4 of a cup of cooked pasta; sauce = half cup of tomato sauce, a quarter package of veggie ground "beef", finely chopped veggies: 1 carrot, a quarter cup red bell pepper, a quarter cup broccoli, a quarter cup mushrooms, 2 cloves garlic, quarter onion, season to taste; garlic toast = 1 clove of garlic crushed or chopped mixed into 1 tbsp of vegan margarine spread on whole wheat bread (enriched), baked a few minutes

DAY THREE
 BreakfastLunchDinner All 3 Meals
The mealOatmeal and a fruit Sandwich Stir fry on quinoa  
Drink 1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3No No  
Calcium30%30%49%109%
Iron70%32%118%220%
Omega 3100%66%---166%
Protein 34%40%94%168%

             
    
Vitamin B641%23%36%100%
     
Vitamin B1250%52%50%152%
Vitamin D45%50%45%140%
Zinc 23%45%51%119%
DETAILS FOR DAY THREE
Breakfast:
Oatmeal = 1 bowl of oatmeal, mix in 2 tbsp blackstrap molasses, a quarter cup of chopped dried apricots and a quarter cup of cashews; fruit = 1 banana
Lunch: 2 slices of whole wheat bread (enriched), 4 slices of veggie "meat", 2 leafs of red leaf lettuce, two slices of tomato, one sliced pickle, mustard, vegan mayonnaise (Veganaise is the best brand), salt, pepper
Dinner: Quarter cup of TVP (textured vegetable protein), 1 and ½ cups spinach (will shrink), half cup mushrooms (will shrink), quarter cup of diced red bell pepper, quarter cup diced broccoli, quarter diced onion, soy sauce or tamari sauce or Braggs, 3 tbsp chunky peanut butter, season to taste; 3/4 cup of quinoa
DAY FOUR
 BreakfastLunchDinner All 3 Meals
The mealNon-dairy yogurt and toast Perogies in special sauce Stew with quinoa  
Drink 1 cup soy milk1 cup enriched orange juice1 cup soy milk 
Supplement?1 dose of omega 3NoNo 
Calcium34%42%49%125%
Iron72%78%88%238%
Omega 3166% ------166%
Protein 79%73%62%214%

             
    
Vitamin B643%20%67%102%
    
Vitamin B1262%100%50%212%
Vitamin D45%50%45%140%
Zinc 98%50%50%198%
DETAILS FOR DAY FOUR
Breakfast:
1 cup of non-dairy yogurt mixed with a quarter cup of hempseeds and a quarter cup of sunflower seeds;
2 slices of whole wheat bread (enriched) with vegan margarine
Lunch: 6 potato and onion perogies, 1 diced veggie sausage (Tofurky is the best brand), half a cup of diced mushrooms (shrinks when cooked), 1 cup of raw spinach (shrinks when cooked);
sauce = mix equal parts salsa and vegan mayonnaise (Veganaise is the best brand)
Dinner: Half a cup of quinoa; stew = half cup of chickpeas, quarter cup sunflower seeds, 1/8 cup of diced broccoli, 1/8 cup of corn, 1 diced medium carrot, 1 diced stalk of celery, a quarter of a diced onion, 2 cloves of diced garlic, 2 tbsp diced or grated ginger, 5g rosemary, 1 tbsp paprika, 3 oz tomato juice

DAY FIVE
 BreakfastLunchDinner All 3 Meals
The mealPeanut butter toast and fruit salad Veggie hot dog Crispy tofu with a side of quinoa and vegetables  
Drink 1 cup soymilk1 cup enriched orange juice  
Supplement?1 dose of omega 3NoNo 
Details    
Calcium30%42%84%156%
Iron22%48%172%242%
Omega 3166%------166%
Protein 51%56%99%206%

             
    
Vitamin B662%25%30%117%
     
Vitamin B1262%100%50%212%
Vitamin D45%50%45%140%
Zinc 40%52%48%140%
DETAILS FOR DAY FIVE
Breakfast:
2 slices of whole wheat bread (enriched) and 2 and ½ tbsp chunky peanut butter;
fruit salad = one diced banana, a quarter cup of diced cantaloupe, a quarter cup of diced dried apricots, a quarter cup of diced papaya, a quarter cup of diced mango
Lunch: 1 hot dog bun (enriched), 1 veggie hot dog (I recommend using a Tofurky veggie sausage instead of a veggie hot dog because it tastes better), whatever toppings you prefer
Dinner: Half a package of firm or extra-firm tofu, fry with oil in non-stick pan with soy sauce or tamari sauce or Braggs, until crispy; one cup of quinoa; half a cup cherry tomatoes, half a cup steamed spinach, half a cup steamed broccoli, add vegan margarine to spinach and broccoli

DAY SIX
 BreakfastLunchDinner All 3 Meals
The mealBagel and tofu/chickpea spread Lentil soup with bread Roasted tofu and vegetables  
Drink 1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3No No  
Calcium42%35%51%128%
Iron37%95%50%182%
Omega 3100%66%---166%
Protein 46%98%61%205%

             
    
Vitamin B617%70%47%134%
     
Vitamin B1250%12%50%112%
Vitamin D45%50%45%140%
Zinc 23%96%15%134%
DETAILS FOR DAY SIX
Breakfast:
1 bagel cut in halves; spread = 1/8 of a package of firm tofu and a quarter cup of cooked chickpeas, blend until smooth, add some lemon/lime juice, salt, and vegan pesto sauce (can buy in stores or just add olive oil, fresh basil, fresh or powdered garlic, and salt)
Lunch: Soup = 1 cup of cooked lentils, 1 finely chopped potato with skin, half a cup chopped red bell pepper, quarter cup hempseeds, 6 oz tomato juice, your favorite seasonings;
2 slices of whole wheat bread (enriched)
Dinner: Quarter package of firm tofu cut in cubes, chopped veggies: 1 medium carrot, 1 potato with skin, 1 sweet potato with skin, half an onion, a quarter cup of broccoli + stems, 1 stalk celery; cover in marinate = vegetable oil, soy sauce or tamari sauce or Braggs, garlic powder, thyme; bake at 350 to preferred texture (30 – 60 minutes)

DAY SEVEN
 BreakfastLunchDinner All 3 Meals
The mealScramble tofu and veggie "sausage" Pita pizzaVeggie chilé with a baked potato  
Drink 1 cup soy milk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3NoNo 
Calcium59%34%35%128%
Iron88%23%59%170%
Omega 3100%------100%
Protein 100%13%62%175%
    
Vitamin B629%12%65%106%
     
Vitamin B12150%---128%278%
Vitamin D45%50%45%140%
Zinc 60%---51%111%
DETAILS FOR DAY SEVEN
Breakfast:
Scramble tofu = a quarter of a package of firm tofu, a cup of spinach, a quarter cup diced mushrooms, a diced quarter of a red bell pepper, a diced quarter of an onion, 2 diced garlic cloves, turmeric, thyme, soy sauce or tamari sauce or Braggs, black pepper; 1 veggie sausage (Tofurky brand is the tastiest)
Lunch: 1 pita, 3 tbsp tomato sauce, a half cup of raw spinach (bottom layer), a quarter cup of diced mushrooms, 2 tbsp of sun dried tomatoes, 2 tbsp diced olives, 2 tbsp diced red bell pepper, optional: non-dairy melting "cheese" (Vegan Gourmet is the best brand)
Dinner: A quarter package of veggie ground "beef", 3/4 cup of beans (try combining a quarter cup each of kidney beans, black beans, chickpeas), a quarter cup of tomato sauce, a quarter of a diced onion, a quarter cup chopped red bell pepper, 1 finely chopped or crushed garlic clove, season to taste (try salt, cumin, paprika, thyme, sage, oregano, cayenne); 1 baked potato with skin

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