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3-Day Vegan Diet Plan | new meal plan Ideas

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Are you one of those people who want to eat vegan but do not know exactly how to make your new diet healthy? In this case we recommend the vegan whole food diet plan. It consists of high quality food, is very varied and tastes excellent. So that you keep the overview especially at the beginning of your diet change, a self-made nutrition plan could be a valuable help for you. That’s why we show you what such a plan could look like and what you should look for when putting food together.

The 2 Week Diet

What to look for in a vegan and wholesome nutrition plan?

Before you turn your current diet upside down, you should first find out what actually is the value of vegan whole-foods nutrition.

In contrast to the most commonly used form of vegan diet, in which the animal proteins are only exchanged for highly processed soy products, seitan or similar, but everything else remains the same, the vegan whole-food diet consists of natural foods and a high vegetable share.

Of course, from time to time you can add tofu, tempeh or even lupine products or jackfruit products as an additional protein source in your diet.

The most important thing you look at the ingredients lists of these products (buy better in the bio-food store than in the conventional supermarket) and do not reduce the vegetable and salad content of your diet. Instead, you take less of the garnish (pasta, couscous, bulgur, etc.) if you include one of the mentioned finished products in your recipe.

Doughs, refined sugar or refined oils will barely be found here as well as ready meals or other highly processed foods.

As you can see, with vegan whole foods, it is not enough just to remove the animal products from the diet. Instead, this is a diet that brings some change. Therefore, a nutritional plan is extremely helpful, at least during the first period of conversion.

Take High Quality and Pure Herbal Foods

When creating the Diet plan, your imagination knows no bounds. Provided, you consider that it is composed solely and from natural and pure plant foods.

Therefore, only healthy oils and fats should be used in the preparation of your food, such as: Extra virgin organic olive oil for cold dishes and cold pressed organic coconut oil for frying and deep-frying.

And if you need a healthy sweetener to make your recipes, such as smoothies, desserts or pastries, you can use pureed dates, figs, yacon syrup or yacon powder.

Also dough such as wheat flour Type 405 and 1050 or spelled flour Type 630 and 1050 or rye flour Type 1150 do not fit into a healthy vegan and wholesome diet. Of course, a lighter spelled flour can be used from time to time for fine cakes, but you should prefer whole wheat flour for bread, rolls and salty pastries. These do not have a type designation but are simply labeled with the term “wholemeal flour”.

When buying rice, bulgur, couscous and pasta, please make sure that you always buy the whole grain varieties,because all these foods are also available in the light version, which is lacking of vital substances.

To give you an idea of ​​what your diet plan might look like in the vegan wholefood kitchen, we describe three sample days below. Of course, the recipe suggestions presented by us can be changed and adapted according to your personal taste.

It does not matter if you exchange individual foods, use other spices or if you completely change the recipe. The main thing is that you comply with the criteria of vegan whole foods and choose foods that are as natural as possible and, of course, free of animal products.

The diet plan for the vegan whole food nutrition

The following recipe suggestions are for 2 portions. They are made from whole-food ingredients, quick to prepare, easy to handle and taste very fine. We wish you a good appetite already at this point!

The first Day

At your first day of vegan diet, the plan could look like this:

  • Spelled wholemeal bread with avocado and paprika cashew Spread
  • millet with chickpeas and vegetables
  • Buckwheat soup with vegetables

Breakfast: Spelled wholegrain bread with avocado and paprika cashew Spread

  • 2 slices of spelled wholegrain bread
  • 1 ripe avocado – the pulp minced
  • 1 red pepper – cut into small pieces
  • 80g cashews – pounded
  • 1 – 2 teaspoons freshly squeezed lemon juice
  • ½ tsp thyme dried
  • Crystal salt and black pepper from the mill

vegan-diet_whole_food

Preparation:

Put all ingredients, except the pieces of pepper, in a tall container and puree finely. Then add the pepper pieces, puree again and season to taste.

Lunch: millet with chickpeas and vegetables

  • 50g millet – wash well in a fine sieve
  • 1 small zucchini – wash and cut into small cubes
  • Each ½ red and yellow pepper – wash and cut into small cubes
  • 1 meat tomato – cut crosswise at the stalk, brew with boiling water and peel
  • 250 g boiled chickpeas (eg from the glass (organic))
  • 100 ml yeast-free vegetable stock
  • 1 shallot – chop finely
  • 2 tablespoons olive oil
  • 1 teaspoon Tamari (soy sauce)
  • A little nutmeg
  • some cayenne pepper / chilli powder
  • Crystal Salt and black pepper from the Mill
  • ½ bunch of parsley – chop

Preparation:

Bring the vegetable stock to a boil briefly, add the millet and cook covered on low heat for about 20 minutes.

In the meantime, heat the oil in a pan and fry the shallots in a glassy sauce. Then add the vegetables, season with salt, pepper, chili and nutmeg, add Tamari and simmer covered for 10 minutes. Finally, add the chickpeas.

Once the millet is cooked, add to the vegetables in the pan, season everything once more and serve with plenty of parsley sprinkled.

Dinner: Buckwheat soup with vegetables

  • 100g buckwheat – rinse hot and drain well
  • 1 carrot – finely diced
  • 1 small parsnip – finely diced
  • 1 piece of celery – cut into fine rings
  • 1 small leek – cut into fine rings
  • 2 shallots – finely diced
  • 600 ml yeast-free vegetable stock
  • 2 tablespoons olive oil
  • Crystal Salt and black pepper from the mill
  • 1 teaspoon lovage dried
  • 1 – 2 tablespoons tamari
  • ½ bunch parsley – chop

Preparation:

Roast the buckwheat in a pot without fat. Then add the oil, the onion cubes and roast too. Deglaze with the vegetable stock. Add the vegetables, except the leek, and simmer gently. After 10 minutes add the leek together with salt, pepper and lovage to the soup and cook for another 5 minutes. Finally, season with Tamari and fold in the parsley.

The second day

On the second vegan whole-food day, your diet plan might look like this:

  • Apple and nut yoghurt with whole-grain oatmeal.
  • Paprika and herb risotto
  • Whole grain bulgur and vegetable pan

Breakfast: Apple and nut yoghurt with whole-grain oatmeal

  • 8 tbsp oatmeal
  • 2 apples – with grated roughly
  • 2 bananas – finely sliced
  • 1 – 2 tablespoons nutmeg (hazelnut sauce, almond paste, etc.)
  • 250g nature soy yoghurt

Preparation:

Mix the oatmeal and nutmeg with the yoghurt and fold in the fruit.

Lunch: Pepper and herb

  • risotto 150g wholegrain risotto rice
  • 2 shallots – chop finely
  • 1 garlic clove – finely chop
  • 2 red peppers – roughly dice
  • 500 ml yeast-free vegetable stock
  • 3 tablespoons olive oil
  • 1 small sprig of rosemary-wash, pluck the needles and finely chop
  • 1 ½ tsp aniseed
  • ½ tsp coriander milled
  • some cayenne pepper / chilli powder salt
  • Crystal salt and black pepper from the mill
  • ½ bunch parsley – wash and chop finely

Preparation:

Cook the pepper cubes with 7 teaspoons vegetable broth in a closed pot for about 20 minutes. In between, stir again and again. Puree after cooking and set aside until ready for use.

Heat the oil in a pan. Sauté the shallots, garlic, aniseed and the rice in a light sauce. Deglaze and let it boil down. Then add gradually the vegetable stock while stirring constantly. So stir until rice is cooked al dente.

Turn off the stove and season everything with salt, pepper and cayenne pepper until spicy. Fold in and serve the paprika, rosemary and parsley.

Dinner: Whole-grain Bulgur

  • bulgur 150g
  • Vegetable Pan 125g courgettes – coarsely grate
  • 2 carrots – coarsely grate 150g
  • peas (organic – frozen)
  • 1 onion – finely chopped
  • 1 clove of garlic – finely chopped
  • ½ chili pepper – cut in half, corer and cut into thin strips
  • 1 tbsp olive oil
  • 300ml yeast-free vegetable stock
  • 50g homemade soy or oat cream
  • Crystal salt and pepper from the mill
  • 1 handful of fresh herbs – finely chopped

Preparation:

Heat the oil in a pan and sauté the onion with the garlic. Then add the bulgur and stir-fry until all ingredients are evenly covered with oil.

Mix in the vegetables with chili strips and add the vegetable broth. Bring to a boil, reduce the heat and cook, covered, for about 15 minutes.

Then add the peas and fold in the cream. Season with salt and pepper, add the herbs and serve.

The third day

On the third day with the vegan whole-food diet your diet plan could look like this:

  • Warm millet porridge with fruits
  • Vegetable coconut curry
  • Whole-grain couscous with peppers and dried tomatoes

Breakfast: Warm whole-grain millet porridge with fruits

  • 50g millet
  • 1 apple peeled and cut into slices
  • 1 pear – peeled and cut into slices
  • ½ stick cinnamon
  • some vanilla powder or a piece of vanilla pod
  • 1 handful of dried dates or figs – cut into small pieces
  • 1 handful of nuts (walnuts, almonds or grated coconut) – finely chop

Preparation:

Boil the millet with about twice the amount of water, simmer the ½ cinnamon stick and the vanilla for 15 minutes on a low heat.

Cover the bottom with water in another pot, add the fruit slices and simmer until the fruit is easy to pierce with a fork.

When the water of the millet is overcooked, remove the cinnamon stick or vanilla pod, add a little water, add the dried fruit to the millet and sprinkle with the nuts. Turn off the stove and let it rest a little with the lid closed.

Then pour the fruit, including the cooking water, over the millet. Stir briefly and serve.

Lunch: vegetable and coconut curry

  • 150g whole grain rice – according to the instructions cook
  • 200g green beans – cook for 20 minutes in salted water
  • 2 carrots – cut into very thin slices
  • 100g bamboo- rinse and drain.
  • 100g mung bean sprouts
  • 250 ml coconut milk
  • 4 tbsp Tamari  (Soy sauce)
  • 1 half a piece of ginger – finely diced
  • 1 ½ teaspoon curry powder,
  • some cayenne pepper / chilli powder
  • ½ bunch of cilantro – wash and pluck the leaves. Leave a few leaves for decoration.

Preparation:

Heat the oil in a pan and fry the carrot slices for 4 minutes. Then add remaining vegetables and fry for another 4 minutes.

In the meantime, puree the coconut milk, tamari, ginger, curry, chili and cilantro in the blender. After the cooking time, add to vegetables and boil briefly. Season again, garnish with the coriander leaves and serve with the rice.

Dinner: Whole-grain couscous with peppers and dried tomatoes

  • 150 g whole-grain couscous – put in a very fine sieve and rinse
  • 1 yellow bell pepper – finely dice
  • 250 ml yeast-free vegetable broth
  • 2 teaspoons tomato paste
  • 50g dried, pickled tomatoes (glass) – cut into small pieces
  • ½ chillies – halved, cored and cut into thin strips
  • 1 onion – chop finely
  • 1 clove of garlic – finely chopped
  • 1 tablespoon capers
  • 3 tablespoons olive oil
  • ½ bunch basil – finely chop
  • Crystal salt and black pepper from the mill

Preparation:

Put the couscous in a saucepan and bring to a boil with the vegetable stock. Remove from heat, cover and leave it to soak for about 10 minutes.

Heat the oil in a pan. Sauté onions, chilli and diced peppers for about 3 minutes before garlic is added. Then add the dried tomato pieces, the tomato puree and heat with constant stirring. Possibly add a little water.

Then add the couscous and the capers, stir well and season with salt, pepper and possibly a little cayenne. Finally, fold in the basil.

3 Tips to supplement your diet

  1. In addition to the 3 main meals we suggest, you can also add a fruit meal every day in the form of fresh fruit, fruit salads, fruit juices or fruit smoothies to your diet. You can also start the day with the fruit and skip breakfast or take it to work.
  2. Eat plentiful dark green leafy vegetables, because it is considered a true vital substance bomb that provides your body with all the vitamins and minerals in high quality, detoxifies it and supports it in its regeneration.
  3. Occasionally nibble on a few nuts, almonds or hemp seed, because this is particularly valuable food. They are an excellent source of protein, provide excellent, high-quality fatty acids, and help the body to build good health in many areas.
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