Keen to try a vegan diet? We asked a dietician to create a healthy vegan meal plan to get you started.
Johannesburg-based dietician Mayuri Bhawan devised a sample menu where you have three options to choose from for every breakfast, lunch and dinner along with vegan snack suggestions. Mix and match to make up a week’s meals and repeat as many times as you like.
Where to buy vegan ingredients in South Africa
The key to succeeding on a vegan meal plan is to be prepared. While you can make a lot of the ingredients yourself, you can also cheat by stocking up on some of the basics from these online stores:
Vegan meal plan
Option 1: Hummus on toast
Hummus served on rye toast with fresh 100% fruit juice.
Option 2: Spicy tofu, potato and pepper scramble
Slices of tofu, crumbled and served with diced and fried peppers and onion, a small cooked and cubed potato, shredded wilted spinach, herbs and spices. Serve with a glass of freshly squeezed orange juice.
Option 3: Berry oats
Cooked oats served with soy milk, cinnamon, berries and a sprinkling of hemp seed.
- Roasted chickpeas
- Soya yoghurt (available from Woolworths)
Option 1: Vegetable and tofu fajita
Tofu, cubed and served with the following mix of stir-fry vegetables: carrots, cabbage, onions, peppers and butternut. Serve in a corn tortilla and top with guacamole.
Option 2: Spinach and vegan cashew ricotta cannelloni
Serve with fresh rosa tomatoes, sliced onions, chopped chives and cubed avocado salad.
Option 3: Curried tofu with spinach and mushrooms served on a bed of cous cous
Stew curried tofu with sautéed spinach, mushrooms, onion, and red peppers. Serve on a bed of cooked cous cous.
Option 1: Grapes
Option 2: 100% apple juice
Option 3: 1 medium apple cut into wedges with some carrot sticks and celery
Option 1: Roast butternut and lentil lasagne
Layer a baking dish with vegan lasagne sheets, cooked and drained brown lentils, roasted butternut and vegan Béchamel sauce (get recipe here). Bake for 20-30 minutes. Serve with a fresh green salad and slices of avocado.
Option 2: Creamy coconut tempeh red curry served on a bed of cous cous
Tempeh (available from earthproducts.co.za), cubed and curried with red curry paste and cooked with low fat coconut milk. Serve on a bed of cooked cous cous with colourful peppers, green peas and patty pans.
Option 3: Chickpea and roasted butternut salad served with a red pesto dressing on a bed of quinoa
Cooked chickpeas, drained and mixed with roasted butternut on a bed of cooked quinoa. Drizzle with a red pesto dressing.
More vegan recipes to try
Once you’ve got started, try experimenting with some of these delicious vegan options from Your Family:
By Tammy Jacks