Millions of people around the world have started following a vegan diet. Millions more are planning on switching to a vegan diet but most of them are not sure which plant-based foods should be included in their plant-based diet. Also, many vegans are not sure about how to manage their plant-based diet plans.
A properly balanced plant-based diet is essential for meeting your nutritional needs and to keep your body healthy.
How to Create A Balanced Vegan Meal Plan?
Dieticians usually recommend a 3-step method for creating a balanced and healthy plant-based meal plan. The three steps are; outlining the recipes, nutrition check, and putting it together.
Step 1: Outlining The Recipes
This is the first step in creating a balanced vegan meal plant. The step involves choosing the number of recipes that you might need to get through the week. Whatever be your meal plan, the recipes should have a yield for you to know how much portions each recipe creates.
You get bored if you have the same recipes over and over again. You can overcome this problem by categorizing the recipes by flavor and trying new recipes occasionally. Categorizing the recipes by flavor will help you to try different flavors each week.
Step 2: Nutrition Check
Almost all the plant-based foods are nutritionally rich and well balanced. However, there are some plant foods that might lack some of the essential nutrients. Therefore, it is necessary to check whether the recipes you choose provide enough nutrition. Try to add fruits, legumes, vegetables, whole grains, nuts, etc. in your recipes to ensure the consumption of a wide range of nutrients.
All the above-mentioned plant foods are rich in nutrients such as protein, calcium, iron, iodine, zinc, vitamin D, omega-3 fatty acids, etc. If you are a strict vegan, you won’t get any vitamin B12 from plant foods; you would have to take B12 supplements.
Step 3: Putting It Together
Once you have different varieties of recipes and ensured that they will provide enough nutrients, then you can put together your vegan meal plan. Make a list of which recipes you are going to try and which meal on which day.
You can make a sheet about your meal plans for the week. Write down the days of the week in a column on one side of the sheet and write the meals you want to make next to each column. Try to strictly follow the recipes according to the sheet.