Vegan Diet Menu for One Day

Breakfast
Soya Pancakes
Ingredients 120g white self-rising flour, 400ml soya milk, 1 tbsp soya flour, vegetable oil for cooking
Method
Sieve the flours, then add a pinch of salt to the mixer. Pour in the soy milk and mix well to make a soft batter.
In a frying pan, pour some oil and heat it. 4 tbsp—batter, heated over medium heat until bubbles appear on the surface. Turn the pancake over and heat until golden brown on the other side. Make six pancakes by following the same steps.
This menu will feed two people.
Snack for Mid-morning
Energy Bites
Ingredients
Peanut butter 1 tbsp., 1 tbsp. Syrup for agave, 1 tbsp. of ground flaxseed, 100g pecan, 75g raisin

Method

Place the pecans in a food processor then break them to crumbs. Add peanut butter and Raisins.

Shape the mix into 8 small balls. Roll them in dry coconut for coating. Place them in the fridge for 25 minutes to be strong. Eat when you need a fast energy boost.

This menu can serve 2 people

Lunch

Noodles with Sesame Dressing

Ingredients

150g noodle, 1 red pepper with seeds removed and sliced into thin parts, ½ peeled cucumber, 2 tsp. of toasted sesame seeds and 70g sugar snap pea.

For dressing: 1 tbsp. sugar, 2 tbsp. soy sauce, 2tbsp tahini paste and 2 tbsp. rice vinegar

Method

First, prepare the dressing. Make a mixture of 2 tbsp. of water and tahini. Blend the soy sauce, sugar and rice vinegar. Put aside.

Prepare the noodles using the instructions on the packet. Drain the water and rinse with cold water. Split the noodles into two bowls and add sugar snaps, cucumber and red pepper. Before serving drizzle the dressing and scatter toasted sesame seeds.

Serves 2 people

Snack for Mid-afternoon

Spicy Mixture of Seeds

Ingredients

1 tsp. agave syrup, 1 tsp. of soy sauce, 1 tsp. rapeseed, 1 tsp. low-sodium salt, pinch of cayenne,1 tsp. of ras-el-hanout and 250g mixed seed ( linseed, pumpkin and sunflower)

Method

Heat the oven to 140C

Blend all the ingredients in a bowl and then place it on the baking sheet. Put it in the oven for 15 minutes until it is golden and dry. Just stir once when preparing. Let the food cool and then put it in a container that is sealed for approximately 2 weeks.

Serves 2 people

Dinner

For dinner, Tagine vegetable with raisins and chickpeas are an important way to finish the day.

Ingredients

2 chopped onions, 3 tbsp. raisin, 200g frozen pea, chucks of 2 large courgettes, 2 tbsp. of olive oil, 2 chopped tomatoes, 300g rinsed and drained chicken pea.

Method

Heat the cooking pan then fry the onions for 6 minutes up until they are soft. Mix in the spices. Add raisins, courgettes, tomatoes, chickpeas. Allow them to simmer for 15 minutes when covered. Mix the peas and heat for 3 more minutes.

Spread coriander on top before serving.

Serves 2 people

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