Vegan

Diet Plan, Nutrition & Information

By Alex Eastman

Contents

  1. 7 Day Meal Plan
  2. Vegan Treats
  3. Eating Out
  4. Supplements
  5. Shopping List
  6. FAQ’s

Introduction

Although a Vegan diet, on the surface, does not appear to be the easiest of lifestyles. The main reason is because of lack of access to information, and apparent availability of foods, this plan demonstrates otherwise. The other concern for people considering a vegan diet is that it is low in protein, this plan also demonstrates that is far from the case, also the proteins in this diet are far more easily broken down into ATP which is what is needed for processes in the body, plant based protein is higher quality than meat, all minerals and elements and vitamins come from the earth, so via meat is a second hand version . The other concern is “lack of B Vitamins” this diet plan is rich in B Vitamins, but slightly lacking in B12, which I cover in supplements. What people that ask me this question fail to consider, is how many Vitamins are missing from their diet. It is infact a glowing review of a vegan diet that there is only 1 single vitamin that can be pointed out, most diets are extremely lacking in Vitamins K, A and even C! just to name a few. Which play far more vital roles in the human body. This diet, is extremely healthy, high in protein, great for fat loss and muscle growth, energy, no refined sugar. I have left out portion sizes, ensure that your portions are suitable for your calorie requirements.

It is beyond question that the vegan diet hugely reduces cancer risk, severely reduces heart disease risk, to the point of eradication. Prevents bone ailments and malnutrition, drastically improves gastric health and maintains healthy blood sugar. Reduces lethargy and promotes feelings of well being, balanced hormonal responses and healthy sleep. Promotes healthy skin, reduces risk of alzheimer’s and osteoporosis, just to name a few benefits. That is without even touching on the MASSIVE benefits to the environment, and prevention of the intense suffering animals undergo in dairy and meat production. Less preservatives that kill the healthy gut bacteria, less chemicals that go into processed foods, and antibiotics that go into our meat. This diet plan is just a one week example, there is such a huge choice, This I have created to be easy for myself, that can work around a busy schedule, simple as possible. Those with more time to spend cooking, the world is your oyster (just don’t eat one).

Monday:

9:00 – Lizi’s Granola with Almond Milk – CLICK HERE  

11:30 – Handful Cashew Nuts and Banana  

1:00 pm – Hemp seed and Pine nut, Avocado salad  –

Avocado, Lettuce, Tomato, Red onion, Cucumber, Pine nuts, Hemp Seeds, Olives, salt and Pepper, drizzle with sesame oil

(Linwoods Shelled Hemp Seeds – available at major supermarkets and health stores)

3pm -Blueberry  Smoothie (Nutribullet or Blender)

2 tablespoon Milled Flax Seed, 2.5 tablespoons organic Porridge Oats, Cup of Frozen Blueberries, 0.5 tablespoon of Chia Seeds, Almond Milk , spoon of Vital Greens optional

7:30 pm  – Thai Sweet Potato Curry (Red or Green)  –

There are various recipes for this but the quickest and easiest is –

Cubed Sweet Potato, or Sweet Potato and Butternut Squash, oven cook or boil until cooked –

In a frying pan teaspoon of coconut oil, diced garlic and chillies *sauce is already quite spicey without), add green beans, green peppers (any other green vegetables according to taste) Drain the potatoes when soft leave them in the saucepan, add the vegetables, Add the Organic Thai sauce (or homemade equivalent) Stir and cook for 3-4 mins, then add Spinach leaves, when wilted add some gourmet Spirulina Crunchies and Serve with Brown Rice

Alternatively, add coconut oil to the pan with some diced garlic, then add 60g’s of Reg or Green curry paste and a tablespoon of coconut milk, heat for about 3 mins, add boiled, drained sweet potatoes, stir until sweet potatoes are coated, add the green beans,  stir in for 2 mins, then add peppers, add the remainder of the 400g can of coconut milk and stir and leave to simmer, add gourmet Spirulina crunches and some hemp seeds, simmer for 5 minutes then add spinach leave stir until leaves begin to wilt, optional add in some cashew nuts, and serve with brown rice. 

Thai Curry Paste CLICK HERE 

 Ready made Sauce: CLICK HERE

Spirulina: CLICK HERE

 

Essential Nutritional Notes:

Lizi’s Granola, Protein, Low GI Carbohydrates, Omega-3, Vitamins E, B6, B1, Zinc, Potassium, Almond Milk, Vitamins D, A, Calcium Blueberry Smoothie: (Blueberries provide antioxidants, vitamin K, vitamin C, and manganese, Flaxseed, Protein, Omega-3, Iron, Magnesium, Calcium Chia Seeds, Omega-3, Protein, Fibre, Almond Milk, Vitamins D, A, Calcium Rolled Oats, Vitamin B1, Magnesium, Manganese, Zinc, copper, phosphorus, low GI, protein).Hemp Seeds, Protein, Omega-3, Iron, Magnesium, Zinc. Spinach, Vitamins A, B6, C, Iron, Calcium, Magnesium. Avocado, Vit C, Protein, Potassium, Vit K. Pine Nuts, Omega-6, Protein, Vits E, B6, Anti-oxidants. Cashews, good quality calories, manganese, potassium, copper, iron, magnesium, zinc, and selenium as well as essential fatty acids, high in protein and B vitamins 1,5 and 6. Sweet potato, Vitamins A,C, B6, Low GI, Fiber, Low starch. Chillies, Vit A, C, Antioxidants. Peppers, Vitamins A, B1, B6, C. Coconut Milk, vitamins C, E, B1, B3, B5 and B6, Calcium, Selenium, Magnesium, Phosphorus, Spirulina, Iron, Vit K, L-carnitine, Vit B-12.

Tuesday –

9:00 – Blueberry Smoothie and 9 Bar

11:00 – Apple and Almonds

1:00 pm –  Dee’s Quinoa Pot – (or create your own Quinoa Salad & Beetroot Salad ) CLICK HERE

3:00 pm – Carrots, celery and Hummus

7:30 pm – Vegetable Stir Fry –

Olive oil, Fistful of delicate rice noodles 1 clove garlic, crushed, 1 red chilli thinly sliced, 3 spring onions thinly sliced, 1 small red onion, thinly sliced, 1 handful mangetout, shredded, a few shiitake mushrooms, sliced 1 handful green cabbage, finely sliced, a few water chestnuts, finely sliced courgette, finely sliced carrot, chopped Kale, 1 splash olive oil, sea salt, freshly ground black pepper, 2 teaspoons, soy sauce, 1 teaspoon sesame oil, sesame seeds, to sprinkle on top

Recipe at: (this is without the rice noodles or Kale) http://www.jamieoliver.com/recipes/vegetables-recipes/stir-fried-vegetables/

Essential Nutritional Notes:

Blueberry Smoothie: (Blueberries provide antioxidants, vitamin K, vitamin C, and manganese, Flaxseed, Protein, Omega-3, Iron, Magnesium, Calcium Chia Seeds, Omega-3, Protein, Fibre, Almond Milk, Vitamins D, A, Calcium Rolled Oats, Vitamin B1, Magnesium, Manganese, Zinc, copper, phosphorus, low GI, protein). 9 Bar – Protein, Omega-3, Magnesium.  Almonds, Protein, Fiber, Iron, Calcium. Quinoa, Protein, Antioxidants, Anti-inflammatory, Omega-3, Manganese, copper, phosphorus, Fiber, Zinc  Kale, Antioxidants, Anti-inflammatory, Vitamins A, B2, B6, C, K, Iron. .Carrots, Vitamins A,C, B6. Chilli, Vit A, C, Antioxidants. Sesame Seeds, Calcium, Protein, Copper, Vitamin B1, Zinc. Water Chestnuts, Protein, Vitamins B6, potassium, copper and manganese. Hummus, Protein, Iron, Magnesium, Phosphorus, Vitamins B1, B6.

Wednesday

9:00  – Lizi’s Granola and Almond Milk

11:00 – Apple and 9 Bar

1:30 – Hemp seed and Cashew, Avocado salad  –

Avocado, Lettuce, Tomato, Red onion, Cucumber, Pine nuts, Hemp Seeds, Olives, salt and pepper and a drizzle of toasted sesame oil

3:00 – Peanut Butter Shake

  • One Banana, tablespoon Flaxseed, Tablespoon Chia Seeds, Half cup of Rolled Oats, Two large tablespoons peanut butter (Whole Earth Organic) Almond Milk, Add a bit of Agave nectar to sweeten if preferred, Vital greens added optionally

8:00 – Seitan Spelt Spaghetti Bolognese

Seitan Bolognese Sauce – CLICK HERE

Spelt SpaghettiCLICK HERE

Spelt Fusili: CLICK HERE

Optional Extra’s

  • Plum Tomatoes
  • Mushrooms

 

Essential Nutritional Notes:

Lizi’s Granola, Protein, Low GI Carbohydrates, Omega-3, Vitamins E, B6, B1, Zinc, Potassium, Almond Milk, Vitamins D, A, Calcium (Peanut Butter – Protein, Vitamin E, Zinc. Flaxseed, Protein, Omega-3, Iron, Magnesium, Calcium Chia Seeds, Omega-3, Protein, Fibre, Almond Milk, Vitamins D, A, Calcium, Rolled Oats, Vitamin B1, Magnesium, Manganese, Zinc, copper, phosphorus, low GI, protein, fiber. Banana, vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper). 9 Bar – Protein, Omega-3, Magnesium.  Apple – Vit C, Antioxidants, Phytonutrients. Hemp Seeds, Protein, Omega-3, Iron, Magnesium, Zinc. Spinach, Vitamins A, B6, C, Iron, Calcium, Magnesium. Avocado, Vit C, Protein, Potassium, Vit K. Pine Nuts, Omega-6, Protein, Vits E, B6, Anti-oxidants. Cashews, good quality calories, manganese, potassium, copper, iron, magnesium, zinc, and selenium as well as essential fatty acids, high in protein and B vitamins 1,5 and 6. Seitan, Protein. Chilli, Vit A, C,  Antioxidants. Spelt Fusili, Low GI Carbohydrates, zinc, magnesium, copper, phosphorus, selenium, Vitamin B6, Iron.

 

Thursday

8:30 – Raspberry Smoothie (replace frozen blueberries with frozen raspberries) and a 9 Bar

11:00 – Almonds and Carrot Batons, Celery and Hummus  

1:00 – Adzuki Bean Soup – Soupologie Soup CLICK HERE

Alternatively – any of the Soupologie  Soups – CLICK HERE

A good vegan vegetable soup, or tomato and Basil

3:00 – Piece of fruit and seed bar or Nakd Bar

7:30 – Falafel wraps   

Seeded wraps,

Chopped red and yellow peppers, fried with onions and garlic in coconut oil with a couple drops of tabasco, add  falafels , fry for 5 mins,

Best Falafel options (Spinach and pine nut personal fave) –   CLICK HERE

For Ocado Felafel options (check they don’t have egg)  – CLICK HERE

 

Optional additions

  • Guacamole
  • Salsa
  • Chopped tomato
  • Nando’s Peri sauce
  • Hummus  

 

Essential Nutritional Notes:

Smoothie: (Blueberries provide antioxidants, vitamin K, vitamin C, and manganese, Flaxseed, Protein, Omega-3, Iron, Magnesium, Calcium Chia Seeds, Omega-3, Protein, Fibre, Almond Milk, Vitamins D, A, Calcium Rolled Oats, Vitamin B1, Magnesium, Manganese, Zinc, copper, phosphorus, low GI, protein.) 9 Bar – Protein, Omega-3, Magnesium. Almonds, Protein, Fiber, Iron, Calcium. Carrots, Vitamins A, C, B6. Adzuki Bean Soup , Antioxidants, Protein, Fibre. Seeded Wraps, Carbohydrates, Fibre, Protein, Guacamole, Vit C, Protein, Potassium, Vit K. Peppers, Vitamins A, B1, B6, C. Raspberries, Ketones, Antioxidants, Vitamin C, Manganese, Anti-inflammatory, stabilises blood sugar. ,

Friday –

8:30 – Crushed Avocado (or Guacamole) with lime and chilli on sourdough toast with pumpkin seeds.

(pure butter optional – CLICK HERE )

11:00 – Peanut Butter Smoothie

1:00 Falafel Salad –

Falafel, lettuce, olives, red onion, gourmet spirulina, hemp seeds, spinach,

Optional additions

  • Salsa
  • Nando’s peri sauce
  • Walnutts
  • Pine Nuts

 

3:00 –  Fruit of choice

8:00 – Linder Mccartney sausages, Sweet potato fries, Tender stem broccoli, Carrots and vegetarian / onion gravy

 

Essential Nutritional Notes:

Avocado, Vit C, Protein, Potassium, Vit K, Sourdough bread, lower GI than bread so doesn’t spike blood sugar, more digestible, more co-enzymes for digestion, phosphorus, high in fiber. Falafel, high protein, potassium, fiber, Iron, Vit b-6, Magnesium. Spirulina, Iron, Vit K, L-carnitine, Vit B-12. Hemp Seeds, Protein, Omega-3, Iron, Magnesium, Zinc. Spinach, Vitamins A, B6, C, Iron, Calcium, Magnesium. Smoothie: (Peanut Butter – Protein, Vitamin E, Zinc. Flaxseed, Protein, Omega-3, Iron, Magnesium, Calcium Chia Seeds, Omega-3, Protein, Fibre, Almond Milk, Vitamins D, A, Calcium, Rolled Oats, Vitamin B1, Magnesium, Manganese, Zinc, copper, phosphorus, low GI, protein, fiber. Banana, vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.) Linda Mccartney Sausages, Protein. Sweet potato, Vitamins A,C, B6, Low GI, Fiber, Low starch. Broccoli, Vitamins A,C,B6. Carrots, Vitamins A,C,B6.

Saturday

9:30 – Peanut (or Almond) butter and banana on sourdough toast / or Granola and almond Milk

11:30 – Blueberries and cashews

1:30 pm – Red lentil and Chilli soup

4:00 pm – apple and 9 bar

8:30 pm – Meat Free Mince Chilli Con Carne –

Meat Free Mince – CLICK HERE

Add garlic, onion, coconut oil, diced mild chilli, chilli powder, tinned tomato and  few drops of tabasco to pan ( depending on heat preference )

add meat free mince and red kidney beans, little bit of red wine, tomato puree and vegetarian oxo cube

cook through and serve with brown rice

 

Essential Nutritional Notes:

Blueberries provide antioxidants, vitamin K, vitamin C, and manganese. Lentils offer protein, low GI carbohydrates, B6 and Potassium. Meat Free mince is high in protein and fiber. Brown rice – Iron, Fiber, low GI carbohydrates. Cashews, good quality calories, manganese, potassium, copper, iron, magnesium, zinc, and selenium as well as essential fatty acids, high in protein and B vitamins 1,5 and 6. Red kidney bean, high in fiber, high in iron, high in protein, High in Vit  b-1. Apple – Vit C, Antioxidants, Phytonutrients. 9 Bar – Protein, Omega-3, Magnesium. Peanut Butter – Protein, Vitamin E, Zinc. Sourdough bread, lower GI than bread so doesn’t spike blood sugar, more digestible, more co-enzymes for digestion, phosphorus, high in fiber. Banana, vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.

 

Sunday

Dealers Choice. Any Vegan Meals, Snacks of choice.

Some of my personal Sunday Fave’s

  • Linda Mccartney’s Country Pie, Mash Potato (made with pure butter), Peas and Onion Gravy – CLICK HERE  
  • Fry’s Burgers, with Chips CLICK HERE

For best results with these burgers, extra virgin olive oil in a pan, heat, add a little garlic and when hot add the burgers after a minute of frying add in chopped onions and salt and pepper, continue to fry, turning over regularly until golden brown, serve in a bun with lettuce, sliced tomato, dill pickle and ketchup.

  • Channa Masala, Takha Daal and Naan Bread in the Indian
  • Vegan Pizza  – CLICK HERE
  • Nut Roast, Roast Potatoes, Carrots, Broccoli and Vegetarian Gravy – CLICK HERE

 

Simple Vegan Chilli Con Carne

Add some coconut oil to a saucepan, then add a jar of Seitan chilli and tomato sauce, add a can of chilly kidney beans, add a couple drops of tabasco, add chilli powder according to spice preference, serve with boiled rice and warm pitta bread.

Vegan Treats:

Best Chocolate Alternatives:

 

Deserts

  • Booja Booja Organic Chunky Choc Ice cream (also Strawberry, Coconut) – CLICK HERE
  • Co Yo Coconut Milk Yoghurt – CLICK HERE
  • Alpro Strawberry and Peach Yogurts – CLICK HERE
  • Lazy Day Millionaire Shortbread – CLICK HERE

 

Best Crisps:

Eating Out:

Can be the tricky part, Indian and Thai usually have a good selection of suitable foods, GBK does a really nice Veggie burger that without the mayo is Vegan, as do byron, the chips of course are vegan as well, all the nando’s sauces are vegan, their vegetarian wrap, without the mayo, is pretty good. 90% of restaurants if you phone in advance will prepare a nice vegan option. Amazing restaurant in Soho and Camden called Mildred’s, best vegan food I have found. Place in west Kensington called Veggie Vegan, also lovely food. The Gate in Hammersmith & Islington do nice vegan and vegetarian as do Manna – Camden, and central – east there is Vanilla Black, that’s just a few of many. For lunches etc, in London, Leon does lots of nice Vegan take-aways food, there is lots of health food cafes dotted around london like “down to earth”  that do good vegan food. Wagamamas have vegan options as do Subway, Pod, Wasabi, (most Sushi places). Prett 9 times out of 10 have a nice vegan sandwich or wrap and salad you can grab on the go. If you are caught out somewhere off the cuff and nothing obvious on the menu Fallbacks are usually Salads, Jacket Potatoes, Chips, Vegetables medleys. Don’t be deterred if you find it difficult out, it is always better to be a vegan 95% of the time with the odd slip than 0% of the time because eating out can be tricky.

Supplements:

The vegan diet is one of the, if not the richest in macronutrients, essential minerals, healthy fats, carbohydrates and complete proteins. You could lead a very healthy life without supplementing this diet, however, certainly during the transition from a meat based diet to a vegan one it may help to add a vitamin B12 Supplement. In any modern day diet there are certain Vitamin supplements that are good to take. However off the shelf Vitamins often are as good as useless, as they do not provide the necessary “facilitators” i.e the thing that helps carry the nutrients into cells, this is because our biology is not designed to have vitamins in isolation, as that would never be found in nature.

The “together” range of Vitamins, and Liposomal Vitamins, navigate this problem, they have the metabolites necessary to allow absorption, they are also organic, vegan and derived from high quality natural sources like algae, sea weed etc.

For anyone living in the U.K especially through the winter and that work in an office, a good Vitamin D supplement is essential, Vit D deficiency is hugely common as it is not found in foods and our body produces it in natural sunlight, which we may see very little of in the winter months, it is a vital vitamin.

For Together Vitamin D supp CLICK HERE

I have already mentioned Vitamin B12CLICK HERE   

The other supplements I would suggest on any modern diet is a good quality calcium (The Calcium in dairy, actually takes calcium from your bones, rather than adding it, because it raises the acidity of the blood, to reduce the acidity, the body needs phosphate, which is stored in your bones as calcium-phosphate, your body takes this calcium phosphate from your bones, uses the phosphate, pisses out the calcium leaving your bones weaker and more prone to osteoporosis and other bone ailments. Calcium Supp – CLICK HERE

For an excellent all round supplement, calorie increaser or meal replacement try Huel. I it is Vegan, all natural ingredients, packed with Vitamins and minerals and very convenient.  CLICK HERE 

 

Shopping List

(Almost all of these items can be found on Ocado, the ones that can’t I have signified. Once purchased a lot of these ingredients will last for a few weeks)

  • Almond Milk
  • coconut oil
  • coconut milk
  • Lizi Granola
  • unsalted cashews
  • Bananas
  • Toasted pine nuts
  • Avocado
  • Hemp Seeds
  • Lettuce
  • Tomato
  • Tinned tomato
  • Chilli powder
  • Tomato puree
  • Red onion
  • Cucumber
  • Sesame Oil
  • Olives
  • Frozen Blueberries
  • Milled Flax Seed
  • Chia Seeds
  • Rolled Oats
  • Sweet potato
  • Thai Green Curry Sauce (non ocado)
  • Thai Green or Red Curry pasta
  • Peppers (red green and Yellow)
  • Green Beans
  • Spinach
  • Chillies
  • Gourmet Spirulina Cruches (Non Ocado)
  • Brown Rice
  • 9 Bars
  • Apples
  • Hummus
  • Carrots
  • Celery
  • Dee’s Quinoa Pot
  • Stir fry veg
  • Kale
  • Delicate Rice noodles
  • Sesame oil
  • Sesame seeds
  • Soy
  • Peanut Butter
  • Seitan Sauce
  • garlic
  • onion red and white
  • Spelt wholegrain spaghetti
  • Frozen Raspberries
  • Almonds
  • Adzuki bean soup
  • seeded wraps
  • Pine nut and Spinach Bites (or selected felafel)
  • Guacamole
  • Broccoli
  • Carrots
  • Sweet Potato Fries
  • Linder Mccartney Sausages
  • Red lentil and Chilli soup
  • Fry’s Meat free mince
  • Sourdough Bread

FAQ’s

  1. Why don’t you eat fish?

Aside from the fact that 19 billion tons of fish are being taken out of the sea every year, a terrifyingly unsustainable rate, fish are crucial part of the biosphere and without them the planet’s literally f*cked. Marine biologists unanimously agree that at this rate of fishing the seas will be empty of fish by 2050. 2050! (United Nations University Research 2015). Apart from that, most of the fish we eat contains very dangerous levels of mercury, and apart from omega-3 which the vegan diet is very rich in, it offers very little nutritional benefit. Reason for the mercury is that most fish we eat, is a fish that’s eaten a fish that’s eaten a fish that’s eaten a fish! So by the time we eat it, that original nutrient, taken from the earth, is gone, just mercury left.

  1.  Is it not more expensive?

Depends what you are comparing it to, but it is certainly a lot cheaper than the diet I used to have containing good quality meats etc, and eating out is a lot cheaper. Some ingredient items may seem expensive when you buy them but then you will see they last for a long time. My weekly food shopping bill is half what it used to be. If you are on a tight budget, most of the soups, falafels, curry’s etc you can make yourself really easily from cheap ingredients that will last you for ages, you can buy big bags of red lentils, quinoa, chickpeas, brown rice, for next to nothing.  These items are not perishable like meat. Organic is always more expensive, but that’s the same on any diet, and it is a price worth paying for, not just so you can look like a snooty twat that only eats organic. But because the chemicals and shit that they spray all over the foods that aren’t hugely detract from the nutritional value, as well as in many casing having harmful substances. Have a read up on it, scary, take the apple as a good example.

 

*****None of my recommendations are their to affiliate or promote particular products, they are purely from my own testing and recommendation**********