14-Day Vegan Meal Plan: Day 4
Veganism is very popular nowadays, but for most of its followers, it is not simply a diet, it’s a way of living based on ethical, environmental and ultimately, health reasons. The vegan diet eliminates animal products and byproducts completely and replaces them with plant-based substitutes such as fruits and vegetables, tofu, cereals, seeds and nuts.
DAY 4
Breakfast:
1 whole wheat English muffin spread with ½ mashed avocado, sprinkled with 1 Tbsp chia seeds – 415 kcal
Snack:
140g fresh red raspberries – 70 kcal
Lunch:
Smoothie with 240 mL lemonade, 30 mL tart cherry juice, 1 frozen banana, 1 Tbsp ground flax meal and 30g vanilla-flavored pea protein – 398 kcal
Snack:
30g raisins – 90 kcal
Dinner:
Skillet Ratatouille – 354 kcal
Daily total: 1,327 kcal
Shopping list:
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Whole wheat English muffins
Avocado
Chia seeds
Raspberries
Lemonade
Tart cherry juice
Bananas
Ground flaxseed meal
Pea protein, vanilla flavor
Raisins
Diced tomatoes, canned
Chickpeas, canned, Garlic
Red onion, Red bell pepper
Zucchini, Yellow squash, Eggplant
Also need to have:
Olive oil
Red wine vinegar
Smoked paprika
More vitamins, minerals and healthy fats than you can shake a stick at today. Whole grains, chia and flax pack a punch early in the day, along with a few servings of fiber-rich fruits. Then dinner is all about vegetarian comfort food, as you’re sure to savor every last bite of this incredible ratatouille.
The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Vegan Diet or any other diet for that matter.
