A perfectly matched vegan meal plan can improve your mental performance as well as control your physical and psychological well-being. Carefully selected vegan meals not only provide the necessary calories, proteins, fats and carbohydrates but also replenish essential amino acids, iron, calcium, magnesium, phosphorus and other vital elements daily.
The 7-day vegan meal plan has been designed with nutritional content, calories, nutritional value of vegan recipes and, most importantly, taste! With this information, it will be much easier for you to understand how healthy a particular vegan meal will be for your body.
The results of the vegan diet
In the short term – for a week – the diet is actively cleansed of toxins and waste (like a cleansing diet), and in the end you can lose 5 to 7 kilos. As a bonus, the skin looks much fresher and there is no constant feeling of hunger.
A 22-day vegan diet will allow one to lose 10 kilos. But this will work if one has not abused animal foods and lots of dairy products. Otherwise, a drastic reduction in the usual foods and replacing them with unfamiliar soya or other plant-based foods can simply lead to a breakdown.
Celebrities about veganism
It is never too late to become a vegetarian (vegan). For example, the famous politician Benjamin Franklin became a vegetarian at the age of 60. He describes his condition as the peak of his highest vitality and awareness. He argues that eating meat is murder, which is not justified in any way and is of no benefit to modern man.
These days more and more famous and popular people are becoming vegetarian. And it’s not the idea of increased humanism, it’s the idea that food should be natural and healthy. If at first you find it difficult to stick to a vegan diet – you want meat, milk, mayonnaise and caviar – then consider soya products – soya milk, cream, mayonnaise, meat and even healthy delicious soya ice cream.
The good news is that by becoming vegan you are guaranteed to lose a few pounds. The vegan diet principle is ideal for maintaining a healthy lifestyle, for losing weight and extending your youthfulness.
Vegan diet: weekly menu
A vegan diet is perfect for those who plan to lose 3 to 5 kilos. You will have to eat 5 meals a day, where one portion does not exceed 250g. The vegan diet menu for the week is as follows:
Day 1
- Breakfast – oat porridge with apples and pears, orange juice.
- Snack – a couple of tangerines.
- Lunch – soup with rice and vegetables.
- Snack – pomegranate.
- Dinner – vegetable salad and a glass of milk.
What to check:
Brown Virtually Zero© Sugar Free Skinny Sauce – 425ml
Cinder Toffee Skinny Instant Coffee – 50g
Day 2
- Breakfast – porridge with mushrooms and tea.
- Snack – mango.
- Lunch – potato stew with carrots, beetroot and peppers.
- Snack – tofu and apple.
- Dinner – boiled beans with tomato sauce, tea.
What to check:
The Skinny Food Co Complete Burger Sauce Bundle
Milk Chocolate Skinny Chocaholic Snack Pot – 22g
Fruity Tea Syrup Bundle – The Skinny Food Co
Day 3
- Breakfast – boiled rice with sultanas and a glass of milk.
- Snack – baked apple.
- Lunch – stewed cabbage, cucumber and tomato salad.
- Snack – nonfat yogurt.
- Dinner – stuffed cabbage rolls with mushrooms and carrot juice.
What to check:
4 Calorie Low Carb Konjac Skinny Rice – (6 x 290g Case)
Fakeaway Ready Meal Mixed Flavour Bundle (6 x Low Calorie, High Protein Meals)
Chinese Sweet & Sour Chicken 207 Calories Fakeaway Ready Meal – 300g
Day 4
- Breakfast – boiled lentils, wholemeal bread with low-fat sour cream and a cup of tea.
- Snack – pumpkin seeds (max 50g).
- Lunch – buckwheat porridge, vegetables (baked), pomegranate juice.
- Snack – salad with apples, pineapple and almond nuts.
- Dinner – courgette soup, fruit cocktail.
What to check:
20 x Italian Tomato Fusilli Fakeaway 195 Calories Ready Meal – 300g
Snack a Jacks Low Calorie Multipack Rice Cakes – 5 x 23g (2 Flavours)
Day 5
- Breakfast – coleslaw, pea porridge and tea.
- Snack – peach.
- Lunch – mashed potatoes and mushrooms, a glass of milk.
- Snack – banana.
- Dinner – strawberry and banana smoothie, string beans (stew) and corn.
What to check:
The Great British Porridge Co Single Pots 2 Flavours – 60g
Skinny Low Carb High Protein Bread – 7g of Protein per Slice
Day 6
- Breakfast – porridge of rice and millet, rosehip water.
- Snack – non-fat yoghurt and avocado.
- Lunch – soup with rice, salad with boiled potatoes and cabbage.
- Snack – orange.
- Dinner – vinaigrette, walnuts and tea with ginger.
What to check:
Sexy Sauce Virtually Zero© Calorie Skinny Sauce – 425ml
Skinny Food Co Vinaigrette Bundle (3 Flavours)
Day 7
- Breakfast – pumpkin puree, carrot juice.
- Snack – tomato and green onion.
- Lunch – lean borscht with mushrooms, tea with mint.
- Snack – nuts with fruit.
- Dinner – beet salad with cashew nuts, apricot juice.
What to check:
White Chocolate Low Sugar Chocahalic Skinny Spread – 350g
Mocha Skinny Instant Coffee – 50g
Even the healthiest cereals are high in carbohydrates
Once again, ‘healthy’ does not mean ‘low calorie’ or ‘diet/low carb’. 100g of oatmeal contains 60g of carbohydrates, 100g of quinoa contains 67g and green buckwheat contains 54g. It is good if you choose healthy side dishes, but remember that they are still made up of carbohydrates. A 250g serving of porridge contains around 100g of carbohydrates and you’re not allowed to eat more than 120g during weight loss. Do the math.
Breakfast
A good vegan breakfast can set your internal organs in the right frame of mind, awaken dormant energy and unleash your creativity for the day.
What should a vegan’s breakfast be like?
A good breakfast must include:
- Water. The morning should begin with a glass of clean water (you can add freshly squeezed lemon juice). The body, like a flower, needs life-giving water and by drinking it at first light the body will wake up faster and look fresher. In addition, drinking water in the morning starts the cleansing process and removes toxins accumulated during the day.
- Smoothies and juices. The benefits of smoothies are familiar to every vegan. When chopped, vegetables and greens are many times more assimilated by the body due to the blender’s release of useful substances from the rough fibre.
- Fruit. Fruits, when freshly squeezed or pulped, nourish the cells with nutrient-rich water. Fruit can also be baked in the oven – try it: it tastes even better when baked.
- Greens and vegetables. Greens awaken the intestines and cleanse them well, taking the accumulated waste out with them.
The worst breakfasts
Here are 3 examples of the most common unhealthy vegan breakfast scenarios, among which you might recognise your favourite to give up immediately:
- A deliciously fancy and beautiful breakfast or a business breakfast. It could be coffee and doughnuts on the way to work, or breakfast at the restaurant: coffee with whipped cream, chocolate, sugar, cake or cheesecake. You have to realise that a lot of sugar in the morning is an insulin bomb for the body! Coffee also has a negative effect on the nervous system. Prolonged consumption of caffeine leads to the development of daily headaches and sleep disturbances.
- American breakfast. Oatmeal, cereal with milk and packet juice. This breakfast is often typical for American children. Mothers encourage a quick breakfast, but there is nothing healthy about it. Oatmeal leaches calcium from the body and its high glycaemic index suggests rapid absorption in the intestines and a rise in blood sugar levels.
- Honey pancakes, sandwiches and all kinds of baked goods. It doesn’t matter whether you buy baked goods or make them yourself for breakfast. Factory white flour – which is often used in baked goods – impoverishes food. Manufactured flour is impregnated with synthetic vitamins that cannot be absorbed by our bodies. It is essentially white trash that quickly clogs up our bodies. Note that there are a huge number of healthy alternatives: buckwheat flour, oat flour, rice flour, corn flour, nut flour, coconut flour, amaranth flour, etc.
Poor breakfasts put a serious strain on the liver and pancreas and contribute to inflammatory reactions in the body. You can’t get enough of them and the high sugar content negatively affects your heart, so we recommend you choose your food carefully and The Skinny Food Co will help you do just that.
