Example – Vegan Meal Plan


Breakfast – overnight oats – oats, sea salt, crushed almonds, almond milk (soaked overnight) banana, strawberries, raw kakao, linseed, chia seeds

Lunch – Salad bowl – edamame, shitake mushrooms, grated beetroot, carrot, sauerkraut, alfalfa sprouts, avocado, spring onion, kelp, broccolini, tahini, lemon juice, olive oil

Dinner – Cauliflower and pumpkin Dahl – cauliflower, coconut oil, onion, ginger, garlic, pumpkin, curry spices (turmeric, masala, cumin, cayenne pepper), coconut cream, lemon juice, pepper. Raw cacao hot chocolate with coconut oil


Rice cake, tahini, avocado, spinach. Raw Cacao bliss balls, dates, nuts, seeds, peanut butter. Hummus, carrot, cucumber, celery. Raw cacao hot chocolate – cacao, coconut oil, sea salt, cinnamon. Seasonal fruits

Supplements to consider – Omega 3 EPA, DHA (algal oil), B12, iron, zinc, vitamin D, calcium, iodine

Non haem iron is a plant based iron which does not get taken up by the body as effectively as animal based haem iron. Consider supplementing, test first, high iron can cause liver problems. Plant food non haem sources include leafy greens, avocado, broccoli, beetroot, raw cacao, dates, almonds, cashews, varieties of legumes, grains.

A vegan diet is free from using any animal products including skin care and clothing. Vegans also avoid gelatine, whey, casein, egg white albumen, shellac, L-cysteine, isinglass, cochineal or carmine, supplements that are animal-derived.

Vegan meat alternatives are usually highly processed and therefore not recommended in this diet plan.

Most plants don’t contain large amounts of protein and some lack essential amino acids.

A wide variety of plant protein will enable the body to receive sufficient amino acids to form complete proteins.

Partnering plant food groups that don’t contain all the essential amino acids with complementary plants that don’t contain all essential amino acids in a meal, will create a complete protein.

Beans complement nuts and seeds and/or grains, to create a complete protein. Grains are not complemented by nuts and seeds.

To optimize plant products, soak and Sprout the beans to increase minerals and protein bio availability. This can help with iron absorption and reduce phytic acid.

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