7 day meal guide


Other tips/snack ideas


Snack ideas

  • Fruit
  • Celery with nut butter
  • Mixed nuts
  • Roasted chickpeas – drain 1 can of chickpeas, toss with 1 tbsp olive oil, roast at 200C for 20 minutes
  • Hummus with pita bread or sliced veggies
  • Baguette slices dipped in olive oil with ground pepper or dukkah
  • Whittaker’s dark chocolate blocks
  • Corn chips with tomato salsa
  • Natural microwave popcorn, or stove-popped
  • Muesli bars – read ingredients!

Check in the organic/gluten free section of the supermarket, vegan items can often be found there as well.

Supplements

Vegan diets can naturally supply all the body’s required nutrients, however vitamin b12 can be harder to get through diet alone. Many vegan products are supplemented with this vitamin, however very few supply enough to meet requirements. If you don’t feel like counting the RDI all the time, it’s best to buy a vitamin supplement containing B12. A normal adult should take 25-100 µg each day, or 1000 µg twice a week of cyanocobalamin. Check out veganhealth.org for a full list of recommendations, as well as information about other nutrients.

Chocolate chip cookies

(recipe from www.dailyrebecca.com)

½ c coconut oil
1 c brown sugar
¼ c non-dairy milk
1 tbsp vanilla extract
2 c flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
1 c vegan chocolate chips (read the ingredients on the dark chocolate chips packets – some brands are vegan like Pam's.)

Preheat oven to 175C. Slightly melt the coconut oil in the microwave if it is rock hard. You don’t need it to be liquid, just mixable. Cream the oil and brown sugar together. Mix in non-dairy milk and vanilla. In a separate bowl, mix together the flour, baking soda, baking powder, and salt. Add a little of the dry ingredients to the wet and mix thoroughly. Repeat until everything has been combined. Fold in the chocolate chips. Roll into golf ball sized balls and flatten with your palm onto a baking sheet. Bake for 8-10 minutes and let cool on the sheet. Makes about a dozen cookies.