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More and more people decide to follow this lifestyle
Veganism is more than a model of eating. It consists not only in eliminating food of animal origin, but also products, services, medicines, transport or other aspects of this same origin.
When it comes to food, there are still many doubts about the dishes that can allow you to obtain all the proteins that your body needs.
Therefore, either because you are interested in knowing an example of a weekly menu, or for experts who simply want to know other alternatives, in this article we present a weekly menu according to veganism.
Monday
- Breakfast: You can start the week with cereal toast with avocado and tomato. Its preparation is very simple, because you simply have to spread the pulp of a ripe avocado on the bread and add the tomato slices. To improve its flavor, a little oregano and a drizzle of olive oil are usually added.
- Food: For lunch, on Monday we propose a brown rice stir fry, with lentils and vegetables.
- Price: And to end the first day of the week, you can opt for a quick tofu and kale stir fry with sesame.
Tuesday
- Breakfast: Start the day with a muesli with dried fruit. Some of the following flakes are made: corn, wheat, oats, rice or quinoa. We recommend adding raisins, dried apricots or sesame or pumpkin seeds, as it is important to have a source of magnesium, zinc and iron.
- Food: At noon, a black bean and potato salad.
- Price: And finally, a mashed cauliflower with potato accompanied by tofu sautéed with garlic and parsley.
Wednesday
- Breakfast: For the middle of the week, a green smoothie with cookies. It is prepared with mango, spinach and rice drink, with a special addition; ginger and even agave syrup.
- Food: At lunchtime, we propose a plate of quinoa with carrots and spinach, prepared together with black beans.
- Price: And for dinner, a plate of textured soy peppers.
Thursday
- Breakfast: The breakfast of the day is yogurt with banana, cashews and seeds. Of course, you can choose the vegan flavor that you like the most, and add the other three ingredients mentioned.
- Food: To eat, a plate of beluga lentils accompanied with rice, mushrooms and quinoa.
- Price: For dinner, wok with colored peppers accompanied by rice noodles and cubes of tofu marinated with soy sauce, turmeric, cumin, garlic and parsley.
Friday
- Breakfast: To start the weekend, bowl of pineapple and coconut smoothie with red berries.
- Food: Rice noodles with tofu and pepper stir fry for lunch.
- Price: Baked zucchini, onion, peppers, pumpkin and aubergines with crumbled tofu sautéed with garlic, parsley and purple, and accompanied by brown rice.
Saturday
- Breakfast: Since we usually have more time on Saturdays, you can take the opportunity to prepare a vegan flan, with millet and chia seeds. You can also add fruit or chocolate chips.
- Food: Vegan broccoli meatballs with chickpeas, rice and vegetable salad for noon.
- Price: And a plate of cooked brown rice, sautéed with vegetables and almonds with turmeric. Among the vegetables, for the dinner of the day we propose carrot, green pepper and onion.
Sunday
- Breakfast: The last breakfast of the week that we propose is a bowl of yogurt, mixed with vegetable drink, oatmeal cookies, banana and almonds.
- Food: We propose a vegan Mexican dish; (vegan) chickpea tacos and soups.
- Price: And to complete the week, a plate of smoked tofu with mango sauce.
Although this weekly menu does not include mid-morning snacks and snacks, Do not forget! And of course, after each meal, include desserts like different fruits.
Finally, we highlight that the human body needs a series of proteins for its proper functioning, and taking supplements is usually necessary in this type of diet. Therefore, If you are considering whether or not to follow a vegan diet, we recommend that you see a medical professional first.