Basic guidelines for planning vegan meals

When planning or vegan meals. menus, our aim is not only tasty, but should also be:

rich in essential nutrients such as vitamins and minerals,

not too fatty, sweet or salty,

rich in fiber and other beneficial nutrients from plants ·

nasitni; to provide a sufficient amount of energy,

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

The following information will assist you in achieving these:

  1. Your goal should be that each main meal include the following components. Green vegetables, preferably fresh, for example. broccoli, chard, green beans, peas (also from the freezer), spinach, zucchini, celery, etc. Quantity: at least one cup per person. The red / orange / yellow vegetables, preferably fresh, for example. carrots, pumpkins (also yellow), corn, tomatoes, sweet potatoes, etc. Quantity: at least one cup per person. Note: The intake of vegetables can also increase the consumption of salads at the main meals. The source of vegetable protein such as legumes (beans, lentils, chickpeas), soy products, nuts / seeds or occasionally food processed vegetable proteins, for example. meat substitutes. Quantity: 1 cup of cooked legumes, or 100 g of organic tofu / tempeh or one vegetation burger or 1-2 vegan sausage. The source of complex carbohydrates, such as potatoes, rice, pasta / noodles, couscous, bread, etc.. Quantity: depends on how hungry you are and how you are physically active. For inactive people is enough to one cup of rice, while the more active a person eats two cups or more.
  2. Meals will be more diverse if to incorporate other ingredients, eg .: additional vegetables – mushrooms, eggplant, beets, onions, seaweed, sprouts, bamboo shoots, etc. Herbs and spices – fresh or dried; basil, oregano, coriander, garlic, ginger, chili, pepper, mustard seeds, etc. Use any, tomato paste or tomato puree, fruit / juice – grape, pineapple, lemon juice, vegetable milk – for the preparation of sauces (eg. organic soy milk); salt – recommended is the use of iodized salt in moderation. Sources salts are also soup cubes, soy sauce and other sauces, and therefore this use sparingly, oil – Use in moderation. Olive oil and canola oil from a genetically unmodified plant as a result of a suitable fatty acid profile, the best choice for vegans. Linseed oil can be used for salads, but it is not suitable for cooking and frying.

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