Vegan: Vegan Lunch Recipes: 50 Delicious Vegan Recipes - Quick & Easy to make, Improve Your Health And Feel Amazing (Mastering The Kitchen Book 2) (8 page)

Ingredients:

• 2 cups cantaloupe pieces (or melon)
  
• 1/2 cup fresh mint leaves
  
• 2 tablespoon fresh lime juice
  
• 1 cup apple juice
  
• 1 tablespoon sugar
  

Method:

1. Start by adding the cantaloupe pieces to a blender along with the lime juice and apple juice and whizz it until well combined.
   
2. Add in the sugar and whizz further.
   
3. Pour it into a bowl and place it in the fridge for 2 hours.
   
4. You can also add in some crushed ice into the blender to make the icy soup.
   
5. Serve with the mint leaves mixed in.
   

Ingredients:

For crust

• 2 cups Oats
  
• 5 tablespoons coco powder
  
• 3 tablespoons coconut oil
  
• 3 tablespoons sugar
  
• 1 teaspoon salt
  

For filling

• 1 cup dates
  
• 3 tablespoons sugar
  
• ½ cup almond milk
  
• 3 tablespoons chia seeds, ground
  
• 1 cup pecans, chopped
  

Method:

1. Start by preheating the oven to 375 degrees Fahrenheit.
   
2. Add the oats, coco powder, coconut oil, sugar and salt to a bowl and mix together to form the crust.
   
3. Place the piecrust on a plate and press it down with your knuckles.
   
4. You can add in some beans on it and place it in the oven for 5 minutes to bake.
   
5. Add in the dates, sugar, and almond milk into a blender and make a smooth paste.
   
6. Add this filling over the crust and sprinkle the chia seeds and pecans on top of it.
   
7. Place it in the oven for 25 to 30 minutes or until a skewer pierced in the center comes out clean.
   
8. Allow the pie to cool for 10 to 12 minutes before cutting into slices and serving.
   
9. You can pour some maple syrup on top if you like or even some date syrup before serving the pie.
   

Ingredients:

• 2 cups cashew nuts
  
• 1/2 cup coco powder
  
• 1/2 cup sugar
  
• 2 tablespoons coconut oil
  
• 2 teaspoon pure vanilla extract
  
• 1/2 teaspoon salt
  

Method:

1. Start by adding the cashews to a blender and turning it into a coarse powder.
   
2. Next, tip in the coco powder and mix well.
   
3. Now add in the sugar and coconut oil along with the vanilla extract and salt and whiz until all of it combines and forms dough.
   
4. Now roll the dough and use a cookie cutter to cut into desirable shapes.
   
5. Place it in a 200 degree Fahrenheit oven for 10 minutes and serve hot.
   

For those looking to increase the protein content in their diet, it is important to consume protein rich foods. Let us look at them in this segment.

Day 1
Vegetable and hummus sandwich (recipe included)

Day 2
Chickpea curry with flat bread for dinner

Day 3
Mushroom burgers

Day 4
Chickpea and thyme soup (recipe included) with some crispy roasted flat bread

Day 5
Quinoa and broccoli casserole

Day 6
Spinach pasta

Day 7
Soya meal curry with cauliflower pilaf

Week 1

Day 1
Four-layer sandwich (recipe included)

Day 2
Spicy sweet potato salad (recipe included)

Day 3
Smashed avocado and chickpea salad (recipe included)

Day 4
Swiss chard and white bean sandwich (recipe included)

Day 5
Simple carrot cake (recipe included)

Day 6
Corn and chickpeas burger (recipe included)

Day 7
Colorful veggie salad (recipe included)

Week 2

Day 1
Eggplant sandwich

Day 2
Vegan hot dog

Day 3
orange sorbet (recipe included)

Day 4
Spicy sandwiches
(recipe included)

Day 5
Warm fennel and pomegranate salad
(recipe included)

Day 6
Butternut squash risotto
(recipe included)

Day 7
Green pizza
(recipe included)

Week 3

Day 1
Scrambled tofu tortillas (recipe included)

Day 2
Veggie shepherd’s pie
(recipe included)

Day 3
Vegan enchilada casserole (recipe included)

Day 4
Fruit cake
(recipe included)

Day 5
Zucchini pizza (recipe included)

Day 6
Lemon sunflower pesto pasta (recipe included)

Day 7
Grilled gazpacho (recipe included)

Week 4

Day 1
Moroccan lentil soup (recipe included)

Day 2
Vegan chili (recipe included)

Day 3
Chinese hot and sour soup (recipe included)

Day 4
Date and pecan pie
(recipe included)

Day 5
Thai vegetable and coconut soup (recipe included)

Day 6
Spicy sweet potato salad (recipe included)

Day 7
Spaghetti with tomato sauce (recipe included)

For the first four weeks you can pick the same dishes as mentioned above and can feel free to change it up. For the next four weeks, you can follow the following meal plan.

Week 5

Day 1
Chinese hot and sour soup (recipe included)

Day 2
Green curry noodles (recipe included)

Day 3
black beans and rice stuffed pepper (recipe included)

Day 4
Banana walnut cake
(recipe included)

Day 5
vibrant vegetable stir-fry (recipe included)

Day 6
Vegan enchilada casserole (recipe included)

Day 7
Indian vegetable stew (recipe included)

Week 6

Day 1
Easy veggie lo mein
(recipe included)

Day 2
Creamy curried cauliflower soup (recipe included)

Day 3
Spicy red lentil and kale soup (recipe included)

Day 4
Sago pearls in sweet milk
(recipe included)

Day 5
Spiced carrots and green lentil salad (recipe included)

Day 6
Calabacitas
(recipe included)

Day 7
Peanut tofu wrap (recipe included)

Week 7

Day 1
Brown rice salad with apples, walnuts and cherries (recipe included)

Day 2
Garlic pasta with roasted tomatoes (recipe included)

Day 3
The big salad
(recipe included)

Day 4
Veggie hot dog with
vegan burger (recipe included)

Day 5
Carrot and ginger soup

Day 6
Pita bread with hummus

Day 7
Peanut butter brownies (recipe included)

Week 8

Day 1
Potato and red bean soup (recipe included)

Day 2
Mixed vegetable tofu pie (recipe included)

Day 3
Pumpkin pie
(recipe included)

Day 4
Swiss chard and white bean sandwich
(recipe included)

Day 5
Almond salad
(recipe included)

Day 6
Sweet potato, quinoa and chickpea salad (recipe included)

Day 7
Vegan minestrone soup (recipe included)

These form the different vegan lunch plans that you can follow and start on the right foot.

The vegan diet helps you lose weight holistically and also helps in fighting away ailments. In this segment, we will look at the different foods that you can consume when on the vegan diet and maintain a healthy mind and body.

Vegetables

Vegetables have to be consumed on a regular basis. Some of the best vegetables to consume include kale, cauliflower, potatoes, carrots, beetroots, spinach, onion, garlic, broccoli, asparagus, bell peppers, olives, parsley, fennel, eggplant, leeks, tomato, turnip, green beans, yam, Brussels sprouts, mushrooms, spring onions, okra, Swiss chard, green peas, mustard greens, sweet potato, turnips, yam, celery, romaine lettuce, cabbage. Carry this list with you when you hit the super market and buy these vegetables.

Fruits

Fruits are just as important as vegetables and should be incorporated into your daily diet. Here is a list of the best fruits, apples, pomegranate, banana, papaya, watermelon, kiwi fruits, lemons, oranges, dragon fruit, pineapple, pear, prune, raisins, raspberries, strawberries, plums, figs, cranberries, blueberries, cantaloupes, pears, grapefruit, grapes, raisins, and clementine. Again, carry this list with you when you go shopping.

Grains

The best grains for vegans are barley, buckwheat, Sorgum, corn, oats, rice, Teff, millet, quinoa, rye and wheat. These form the different grains that are available for consumption for regular vegans.

Pulses and lentils

Lima beans, kidney beans, fava beans, Bengal gram, black gram, horse gram, pigeon peas and other pulses, lentils and legumes that are available in the market.

Nuts

You can choose from a large variety of nuts and includes cashews, acorn, almond, chestnuts, pecan, hazelnuts, pistachios, and walnuts, Brazil nuts.

Seeds

Poppy seeds, sesame, mustard and other seeds that is available.

Herbs and spices

The herbs that you can consume include basil, thyme, mint, chives, coriander, rosemary, fenugreek, oregano, watercress and other such herbs that qualify. The spices that you can use include cloves, cardamom, cinnamon, cumin, caraway, pepper, turmeric, nutmeg, bay leaf, star anise, fenugreek, peppermint, Szechuan pepper corns and other such spices.

Oils and fats

In this segment we will look at a few ingredients that are to be strictly avoided when you pick the vegan diet. These might or might not contain the banned foods but it is important that you avoid them, as they are not good in general.

Eggs

Eggs are to be completely avoided on the diet including chicken, duck, quail eggs etc.

Dairy products

You cannot consume milk, butter, ghee, cheese etc. that are all derived from dairy animals.

Meats

You cannot consume any meat including chicken, duck, pigeon, goose, quail, beef, lamb, and seafood including fish, prawns, crabs, lobsters etc. These are completely forbidden for vegans.

Others

Others include gelatin and honey which are derived from animal products. You are free to use sugar in your preparations and can also use sweeteners as long as they are completely vegan.

Junk foods

It is best for you to avoid consuming junk food as they might end up containing foods that are forbidden to be eaten by vegans. Even if the restaurant or café is claiming it is 100% vegan, you cannot be too sure of it. It is best that you carry your own food along to restaurants.

Processed foods

Processed foods might carry tags saying 100% vegan but they might not be so. There have been enough cases registered against companies that call their food vegan but really aren’t. So you might have to be really sure about it before buying any products without checking first.

These form the different things that you can and cannot eat as a vegan.