A few vegan ideas!

January 8, 2014 - By Nautilus Plus

Temps de lecture 4 minutes

Whatever the reasons, that is, personal taste, health, or saving the animals and the environment, veganism is becoming more and more popular. But if you are vegan, do you eat enough protein? Do you suffer from anemia? Do you meet your B12 vitamin requirements? Being a full-time vegetarian/vegan puts you at risk of suffering from iron and B12 vitamin deficiency, two nutrients found in meats, but compared to vegetarians, vegans (who eat no dairy products, no eggs, and no fish) are even more at risk of suffering from nutrients deficiencies.

To avoid deficiencies, I prepared a 3-day vegan menu that is adapted to various energetic needs, and which will provide you with all the proteins, vitamins, and minerals you need. For the 1600 and 2000 calories, plans, you only have to integrate the suggested add-ons to the 1200 calories plan. In addition, all meals and snacks are strategically created in function of a morning, midday, or evening training plan.

Day 1

Meal	1200 calories	1600 calories	2000 calories
Breakfast	-1 cup « Nutrios » cereals, 1 cup enriched soy beverage, ¾ cup strawberries, 2 tablespoons walnuts	Add 1 tablespoon flax seeds	Add 1 tablespoon flax seeds, 1 slice whole-wheat bread, 15 ml almond butter
A.M. Snack	1 small banana	Add 1 Belsoy-type soy pudding	Add 1 Belsoy-type soy pudding
Dinner	Moroccan stew with chickpeas, squash, and raisins		Add 2 figs or dates cookies
P.M. Snack	1 granola bar, such as Preventia or Kashi	Add 200 ml 100 % pure fruit juice pre-workout	Add 200 ml 100 % pure fruit juice pre-workout
	Workout
	200 ml chocolate soy beverage
Supper	Sautéed tofu½ cup cooked brown rice, 120 g extra-firm tofu, spinach and jalapeno, 5 ml spiced oil, 1 cup diced coloured sweet peppers		Add ½ cup cooked rice
Evening snack	¾ cup fruit salad	Add 1 tablespoon sunflower seeds	Add 1 tablespoon sunflower seeds

Day 2

1-day total
Meal	1200 calories	1600 calories	2000 calories
Breakfast	¾ cup cooked porridge, ½ cup enriched soy beverage, ¼ cup dried apricots	Add 1 slice whole-wheat bread and 1 tablespoon jam	Add 1 slice whole-wheat bread and 1 tablespoon jam
	Workout
	200 ml chocolate soy beverage	Add 1 banana	Add 1 banana
A.M. Snack	¾ cup blackberries
Dinner	1 cup cooked pasta, 1 cup spinach, ½ cup julienned carrots, ½ cup grilled tempeh	Add 1 container (100 g) silky tofu dessert	Add 1 Belsoy-type soy pudding
P.M. Snack	¾ cup cantaloupe		Add 30 g crackers (15 Kashi type crackers or 3 Ryvita)
Supper	½ cup cooked quinoa, ¾ cup edamame beans, ½ cup steamed broccoli, ½ cup zucchini, 5 ml lemon juice and white balsamic vinegar		Add 1 bag Preventia type cookies
Evening snack	½ cup unsweetened soy beverage, 1 clementine		Replace with 1 cup pineapple-mango soy beverage and 2 clementines

Day 3

Meal	1200 calories	1600 calories	2000 calories
Breakfast	2 sugar-free, fat-free bread slices, 5 ml non-hydrogenated margarine, ½ banana, 1 cup enriched soy beverage		Add ½ cup square oats cereal and 1 cup 100 % pure fruit juice
A.M. Snack	200 ml enriched soy beverage	Add ¼ cup roasted soy beans	Add ¼ cup roasted soy beans
Dinner	1 orange
	Workout
	1 whole-wheat, 120 g seitan, 5ml vegenaise (vegan mayonnaise) onion powder, cajun spice mix, cayenne pepper, ½ cup julienned cucumber, ½ cup alfalfa		Add 3 Vital cranberry cookies
P.M. Snack	10 baby carrots, 1 celery stalk, 1 tablespoon hummus	Add 30 g crackers (15 Kashi type crackers or 3 Ryvita)	Add 30 g crackers (15 Kashi type crackers or 3 Ryvita)
Supper	Vegetarian Wok & Peanut Sauce	Add 1 Belsoy-type soy pudding	Add 1 Belsoy-type soy pudding
Evening snack		¾ cup watermelon	¾ cup watermelon

If you are vegetarian, you can substitute the soy beverage for milk, soy pudding for ¾ cup of 0 to 2 % M.F. yogurt, ½ cup of Greek yogurt, or 45 g of 15 % M.F. cheese. If you eat eggs, you can integrate 2 eggs as a replacement for ¼ cup of nuts or 120 g of extra-firm tofu, seitan, or tempeh.

Voilà! And you, what are your favourite vegan recipes?

By Caroline Proulx, Dt.P

A few vegan ideas! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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