Meal planning is really a very important phase in a plant-based eating lifestyle. It is of great importance but still, we see many people taking this so lenient that they neglect many major things. This is not a good thing especially when you are more conscious about your health.
The first thing that we need to make clear is that meal planning in veganism is not only about the preparation of the food for the week.
In fact, it’s all about choosing meals that nourish our bodies and provide them with the right fuel that we need to do our daily tasks.To make things easier and more clear, we are here with our step-by-step guide to help you plan plant-based meals like a pro.
1. Acknowledge Your Nutritional Needs
It is one of the most important things to keep in mind while doing a vegan meal planning to focus on the portions of your plate. It means you should add all the nutrients to your plate to fulfill your body’s needs.
This is not only important for your optimal functioning of the body but it is also great for many reasons including your overall well-being.
Therefore, it would be a great thing if you try to add the following things to your meals.
Plant-Based Protein: There are many foods that can be taken as protein sources. These include Beans, lentils, tofu, tempeh, quinoa, and edamame. All of them are great sources of plant protein to support muscle growth and overall health.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fats. Keep in mind that all of them are very important for the human body in the matter of energy and cell function.
Carbs for Energy: Whole grains like brown rice, oats, and sweet potatoes will fuel your body.
So, don’t forget to take the right amount in your meals.Micronutrients: Don’t forget to include a variety of colorful fruits and vegetables. This is so important because they are known for getting vitamins and minerals like Vitamin B12, iron, calcium, and zinc.
2. Try to Plan For Variety in Your Meals
Variety is really important in plant-based meal planning. We all feel that eating the same thing every day can get boring, right? So, why not add some variety of meals to make things exciting?
Therefore, it is far better to try to rotate different protein sources and vegetables throughout the week. This technique is also very helpful to keep things exciting and nutritious.
Protein Variety: You can rotate between beans, lentils, tempeh, and tofu. If you’re feeling adventurous, it is a great approach to try seitan or plant-based meat alternatives for a different texture.
Veggie Variety: It is worth mentioning to incorporate a range of colorful vegetables. You can consider leafy greens, root vegetables, cruciferous veggies like broccoli and cauliflower, and even mushrooms for that umami flavor.
Fruits & Grains: You can also switch between fruits like berries, apples, and bananas. Or else, there are some other options for you. You can mix up your grains—quinoa, farro, bulgur, and wild rice for some different textures and nutrients.
3. Adopt Batch Cooking Technique For Convenience
One of the best ways to stick to your plant-based meal plan is to batch cook. This means you can prepare food during your holidays in bulk amounts so that you can use it throughout the week.
Now, you might be wondering if this will be the unfresh food, right? Let me make things more clear for you. I’m not saying that preparing your full dish before time. Instead, you can prepare its ingredients beforehand to save your time and effort in working days. Got the point?
For example, If you are willing to make a “Vegan Buddha Bowl” then you can do some things before time to save your time. You can cook grains and store them in an air-tight jar in the refrigerator. You can also roast a batch of veggies beforehand. This way, you can save a lot of your time.
Whenever you want to eat it. All you need to do is mix all the things together and you are good to go for a perfect meal.
So, it is highly suggested to implement some simple things in your holidays to save you extra time. You can store your prepared ingredients in air-tight containers in the refrigerator. This will keep your food fresh for the whole week.
4. Don’t Forget About Quick Meals
There will be days when you don’t have time for an elaborate meal, and that’s okay. So, keep some quick and easy options in your meal plan for those busy days.
Some great options that you can prepare in a short time are the following :
Smoothies: Blend up some frozen fruit, leafy greens, protein powder, and plant-based milk for a quick meal on the go.
Wraps and Sandwiches: Load up a whole grain wrap with hummus, avocado, veggies, and a protein source like tempeh or tofu.
Stir-fries: Toss your favorite veggies and tofu or tempeh into a pan with some soy sauce and serve over rice for a speedy, nutritious meal.
5. Keep Nutritional Planning in Mind
We all hear saying dieticians that variety is key. But how it can be achieved?
This means we should not forget to ensure that all our meals are nutritionally balanced. For this purpose, it is a great approach to focus on a mix of macronutrients (proteins, fats, and carbs) and micronutrients (vitamins and minerals).
For example:
Iron: You can include iron-rich foods like lentils, chickpeas, tofu, and spinach. It is better to pair them with Vitamin C-rich foods (like citrus or bell peppers) to enhance iron absorption.
Calcium: Get calcium from fortified plant milk, leafy greens, tahini, and almonds.
B12: As a vegan, it’s important to supplement B12 since it’s not found in plant foods. You can consider fortified foods or a B12 supplement from any trusted brand like Sunwarrior for effective results.
Bottom Line
I hope you’ll find all these tips and tricks helpful in the preparation of your plant-based meals. Try out them and see how they all help you to be a pro in vegan meal planning.
Remember to be kind to yourself. You don’t need to be hurry in any type of change. Things get better with the time. So, it is better to do things in consistency without making all a burdon for you and your body too.