Vegan week food plan and Recipes

Vegan week food plan and Recipes

My vegan week was the 23rd to the 29th of January and this is what I planned to eat and shopped for:


And this is what I actually ate:

Important things to note about me doing a vegan week:

1)This was not some kind of crash diet, it’s about the environment and reducing my animal product consumption further

2) I was trying to make the meals as realistic to the diet of someone my age who is a vegan, checking with a few of my vegan friends about the foods I was planning to cook

3)It had to work around work and not make the week stressful

4)I must do it in a healthy way and not just live on chips and crisps

With these ground rules in place I spent a few hours planning the meals I was going to make, factoring in practicality for work as I only have a 15 minute lunch break and I didnt want to have to worry about doing too much prep before work.

I was very aware I wanted to make the meals as balanced as I could with protein from quinoa, avocados, beans and broccoli, getting as many portions of fruit and vegetables into each day as I could, dairy substitutes in some meals as well as coconut milk in hot drinks such as coffee and tea, grains in bread, rice and quinoa as well as enjoying some unhealthy-er  things like crisps and chocolate and instant noodles.

Most of the recipes i used are standard ones in my life which I have just removed things from like cheese and quorn, meaning it wasn’t too much of a change from normal but I was actually having to cook every day and think about what I was eating instead of eating with my family and just not having the meat or just picking up some cheesey chips on the way home and not eating very well on days I had a late finish at work.

Below are my recipes for most things I cooked

Soy sauce fried vegetables
1 red onion
1 pepper
1/2 broccoli floret
Mange tout
-Cut pepper and onion into slices
-Cut broccoli off stalk
-Cut ends off mange tout
-fry onions for 3-5 minutes
-add other veg, fry for 5 minutes
-Soy sauce, fry until you are happy with vegetables cooking level (I like mine still quite crunchy)
Quinoa Salad
1 cup quinoa
1/2 pepper
2 stalks celery
1/4 cucumber
6-8 cherry tomatoes
1/2 avocado
1/4 tin Sweetcorn
Avocado on toast
Toast bread
Mash 1/4 avocado per slice
Season with salt and pepper
Optional: Drizzle Balsamic vinegar on top
Home-made chips
Heat oil in actifry/Pre-heat oven
Chop potato into chips
Season with salt, pepper and paprika
Add to Actifry/put in oven, fry/bake for 25-40 minutes
-How Much I spent
I spent roughly £25 between one big shop and buying some more vegetables through the week. I shopped mostly in Lidl but also got my meal deal and some other bits in Tesco. I think this is good as I normally spend a lot more than this because I end out buying take aways and fast food and not eating things before they go off and having to buy new ones.
Find the video I did about this here:

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