Description A delicious vegan meal plan optimized for one. A plant-based program designed for those cooking for one. Key nutrients include fibre, iron, zinc, and healthy fats. DAIRY-FREE, EGG-FREE, GLUTEN-FREE, VEGAN, PLANT-BASED 11 PAGES OF RECIPES AND SNACK IDEAS What’s in the plan? 6 day meal plan including recipes, main meals, and snacks Detailed meal prep guide to help you know what to prepare and when Detailed nutritional information by day as well as for each individual recipe Both metric and USA versions available for download Recipes: Orange Immunity Booster Smoothie Sweet Cherry Steel Cut Oats Chickpea (Garbanzo Bean) Waldorf Salad Sweet Potato & Black Bean Salad Cream of Celery & Asparagus Soup Creamy Edamame & Mushroom Pasta Swiss Chard, Lentil & Rice Bowl Chocolate Almond Butter Pudding Evidence: This program was created with four key nutrients in mind: Fibre Adequate fibre intake has several health benefits including better digestive health, lower blood pressure, and weight management. This meal plan provides up to 45 grams of fibe daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fibre found in oats and beans is incorporated into the program and has been shown to improve glycaemic control and lower blood cholesterol. Iron Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a common nutrient deficiency in vegan diets. This program incorporates iron-rich foods like lentils, chickpeas, edamame, and hemp seeds. These iron sources are paired with foods that have vitamin C to enhance iron absorption. Zinc Zinc is an essential mineral critical for immune function and also a potential nutrient deficiency in vegan diets. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, oats, nuts, and seeds. Healthy Fats A vegan diet, when rich in high-quality plant foods such as whole grains, fruits, vegetables, and nuts, is associated with improved cardiovascular health and diabetes prevention. This meal plan provides nutrient-dense items, healthy plant-based fats, and naturally occurring plant sterols. Plant sterols can further help improve lipid profiles by blocking the absorption of some of the cholesterol in food.
