See the complete 7-day Vegan/Vegetarian Menu here
Breakfast: Banana Nut Parfait
(Serving size: 1)
Ingredients:
- Plain Greek Yogurt
- 1 banana, sliced
- 2 tbsp nut butter
- 1 tbsp ground flax seeds
- Cinnamon to taste
Directions
- Spoon out 6 ozs of PLAIN greek yogurt.
- Top with 1 sliced banana, 2 tbsp of nut butter, 1 tbsp ground flax seeds and a sprinkle of cinnamon. So easy and delicious!
Serving size: 1, Calories: 566 Fat: 33g Saturated fat: 37g Carbohydrates: 35g Sugar: 14g Sodium: 73mg Fiber: 8g Protein: 23g Potassium: 600mg
Snack: 1 cup sugar snap peas, served with ¼ cup black bean ‘hummus’
Black Bean Hummus: Pureed black beans + a bit of olive oil and garlic, salt and pepper)
Serving size: 1, Calories: 110 Fat: 3.5g Saturated fat: 0g Carbohydrates: 14.5g Sugar: 4.5g Sodium: 80mg Fiber: 4g Protein: 4g
Lunch: Spicy Vegan Lentil Cakes
(Serves 4)
Ingredients
- 1 cup lentils
- 1 small bunch parsley, chopped
- 1 medium onion, diced
- 1 large egg
- 4 Tbsps nutritional yeast flakes
- 2 bell peppers, chopped
- about ½ cup chickpea or oat flour
- 2 tsps smoked paprika
- 1 tsp spicy paprika
- ½ tsp chili flakes
- salt and ground pepper, to taste
- oil, for pan-frying
Directions
- Add lentils in a pot and cover them with water. From the moment they start boiling, let them boil for about 15 minutes and then remove from heat.
- Strain the lentils very well and put them in a large bowl. Start mashing them using a fork or a vertical blender. Add the rest of the ingredients, except oil.
- Start mixing the composition. It has to be sticky and easy to shape. If it’s not it means that you didn’t strain the lentils very good and the composition is too wet. No problem, just add more flour until it has a dough-like consistency. Alternatively, let it rest in the fridge for 10-15 minutes.
- Spray a nonstick pan with some oil. Not too much. Put each patty on the frying pan and let it fry about 2 minutes on each side.
- Serve with large green salad (dressed with 1 tsp olive oil + vinegar/lime juice, S + P)
Serving size: 1, Calories: 285 Fat: 12g Saturated fat: 1g Carbohydrates: 30g Sugar: 5g Sodium: 250mg Fiber: 7g Protein: 13g Potassium: 456mg
Dinner: ‘Spaghetti & Meat Sauce’
(serves 5)
Ingredients
- 2 tbsp cold-pressed olive oil
- 1 large onion, finely chopped
- 2 large garlic cloves, center germ removed and finely chopped
- 450 gr. cremini mushrooms, half sliced and half cut into fine strips
- 1 cup | 100 gr. walnuts, finely chopped
- 2 plum tomatoes, roughly chopped
- 2 400 ml. cans peeled, chopped tomatoes
- 2 tbsp apple cider vinegar
- 1 tbsp tomato paste
- 1 tbsp dried oregano
- 1 tbsp dried basil
- 1 tsp ground cumin
- 1 tsp paprika powder
- 1/4 tsp (or more ) dried chili flakes
- Sea salt & black pepper to taste
Directions
- Heat up the olive oil in a pot or wide saucepan on medium heat.
- Add the chopped onions and garlic and sauté for 2-3 minutes until the onions become translucent — but not brown.
- Add the cremini mushrooms and cook for 6-8 minutes, during which the mushrooms will release their water.
- Once this water has completely evaporated and the mixture is fairly dry, add all the herbs and spices, the apple cider vinegar and tomato paste. Mix well to ensure the mushrooms are well coated in the spices.
- Add the chopped plum tomatoes and the canned peeled tomatoes and mix again.
- Allow to cook on medium-low heat for 20 minutes, stirring occasionally.
- Add the chopped walnuts and cook for an extra 5 minutes.
- Remove from heat and serve with a serving of zucchini spirals and a sprinkle of nutritional yeast.
Serving size: 1, Calories: 300 Fat: 19g Saturated fat: 2g Carbohydrates: 30g Sugar: 12g Sodium: 350mg Fiber: 10g Protein: 10g Potassium: 1140mg
Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram