Basic guidelines for planning vegan meals

When planning vegan meals or. menus, our goal is not only to be delicious, but also to be:

rich in essential nutrients such as vitamins and minerals,

not too greasy, sweet or salty,

rich in fiber and other beneficial plant nutrients, ·

saturated; to provide a sufficient amount of energy,

the energy value (calories / kilojoules) of meals should be adjusted to your activity level.

The following tips will help you achieve these:

  1. Your goal should be to include the following ingredients in each main meal. Green vegetables, preferably fresh, e.g. broccoli, chard, string beans, peas (can also be from the freezer), spinach, zucchini, celery, etc. Quantity: at least one cup per person. Red / orange / yellow vegetables, preferably fresh, e.g. carrots, pumpkins (also yellow), corn, tomatoes, sweet potatoes, etc. Quantity: at least one cup per person. Note: You can also increase your vegetable intake by eating a salad with the main course. Source of plant proteins such as legumes (beans, lentils, chickpeas), soy products, nuts / seeds or occasionally foods with processed plant proteins, e.g. meat substitutes. Amount: 1 cup of cooked legumes or 100 g of organic tofu / tempeh or one veggie burger or 1-2 vegan sausages. A source of complex carbohydrates such as potatoes, rice, pasta / noodles, couscous, bread, etc. Quantity: Depending on how hungry you are and how physically active you are. For inactive people, one cup of rice is enough, while a more active person can eat two or more cups.
  2. Meals will be more varied if you include other ingredients, such as: additional vegetables – mushrooms, eggplants, beets, onions, seaweed, sprouts, bamboo tops, etc., herbs and spices – fresh or dried; basil, oregano, coriander, garlic, ginger, chili, pepper, mustard seeds, etc. Use as you wish, tomato puree or tomato puree, fruit / juices – grape, pineapple, lemon juice, vegetable milk – for making sauces (eg organic soy milk), salt – it is recommended to use iodized salt in moderation. Sources of salt are also soup cubes, soy sauce and other sauces, so use these in moderation, oils – use in moderation. Olive oil and rapeseed oil from non-genetically modified plants are the best choices for vegans due to their proper fatty acid profile. Flaxseed oil can be used for salads, but is not suitable for cooking and frying.

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