Vegan

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Even if I’m not vegan, I sometimes like taking a one-day break from animal proteins to allow for a reset. However, one of the downsides of veganism is that is almost impossible to get all the nutrients that the body needs to work efficiently through food only. Indeed, a long-term vegan diet must be supplemented with additional vitamins and minerals.

I studied this vegan menu carefully selecting foods and food combos to provide the most possible macronutrients and essential micronutrients, including vitamin B12 and all the essential amino acids (which must be usually supplemented in the case of veganism).

BREAKFAST

Sweet Potato Toasts

1 small sweet potato – Slice the potato lengthwise and bake at 200 C (400F) for approx. 15-20 minutes.

Toppings – Choose one of the following:

Salty: ½ smashed avocado, olive oil & black pepper
Sweet: yogurt (dairy or plant-based), 2 tbsp fresh or frozen berries & 2 tsp sliced almonds. You can add cinnamon, too!

LUNCH

Crispy Lentil Combo

Green salad of your choice
5-6 fresh basil leaves
Crispy onion – Heat some olive oil in a skillet. Gently stir-fry 1/3 minced onion until golden and crispy
1 tbsp raw pumpkin seeds

Choose one of the following:

1/3 Lentil tofu (recipe here) – oven-baked with spices of your choice and evo oil
180g lentils (cooked weight) – cooked in evo oil, onion and spices of your choice

What to drink: a cup of loose-leaf green tea, matcha or Americano/espresso, herbal tea, or chicory coffee (Suggested time: 15-20 minutes after breakfast)

Condiment: Extra virgin olive oil

DINNER

Anti-inflammatory Bowl

50-70g quinoa or amaranth – boil and then stir-fry in evo oil
60g tofu or tempeh – cut into cubes and cook with the quinoa/amaranth. Add spices of your choice
½ cauliflower – cut into bite-sized. Drizzle with olive oil and curry powder. Oven-bake at 180 C (350 F) for approximately 20-25 minutes.

Condiments:

Turmeric dressing: 1 tbsp olive oil + 1/3 tsp turmeric powder + 1 tsp fresh lemon juice
1-2 tbsp nutritional yeast (the only plant-based source containing vitamin B12!)

Learn more about nutrition with The Fundamentals of Healthy Living - Available online!

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