Vegan meal plan for seniors

Meal plan overview

Foods to eat

• Smoothie Bowl: Start the day with a nutrient-packed smoothie bowl featuring fruits, leafy greens, nuts, seeds, and plant-based protein.

• Quinoa and Vegetable Stir-Fry: Enjoy a quinoa and vegetable stir-fry with tofu or tempeh for a well-balanced and satisfying meal.

• Minestrone Soup: Prepare a hearty minestrone soup with a variety of vegetables, beans, and whole-grain pasta for a nutritious lunch.

• Baked Sweet Potatoes with Chickpeas: Bake sweet potatoes and top them with roasted chickpeas, spinach, and a tahini drizzle.

• Chickpea Salad Wraps: Make chickpea salad wraps with whole-grain tortillas, lettuce, tomatoes, and a creamy vegan dressing.

• Stuffed Bell Peppers: Fill bell peppers with a mix of quinoa, black beans, corn, and salsa for a flavorful and easy-to-eat dinner.

• Vegan Chili: Prepare a delicious vegan chili with beans, tomatoes, spices, and vegetables, served over brown rice or quinoa.

• Lentil and Vegetable Curry: Cook a lentil and vegetable curry with aromatic spices and coconut milk for a flavorful and comforting dish.

• Avocado and Black Bean Salad: Toss together diced avocado, black beans, corn, red onion, and cilantro with a lime vinaigrette.

• Roasted Vegetable Salad: Roast a mix of colorful vegetables and serve them over a bed of arugula with a balsamic glaze.

Foods not to eat

• Highly Processed Vegan Junk Food: Limit the consumption of heavily processed vegan alternatives and opt for whole, nutrient-dense foods.

• Excessive Added Sugars: Be mindful of vegan products with high levels of added sugars and choose naturally sweet options like fruits.

• Overly Complicated Recipes: Start with simpler recipes and gradually explore more complex dishes to ease into a plant-based lifestyle.

• Overly Restrictive Diets: Avoid overly strict diets and focus on a well-balanced, varied, and enjoyable plant-based eating plan.

• Skipping Meals: Ensure regular meals to meet nutritional needs and maintain energy levels throughout the day.

• Unrealistic Portion Sizes: Serve appropriate portion sizes to prevent overeating and support a healthy lifestyle.

• Unfamiliar Ingredients: Begin with familiar ingredients and gradually introduce new ones to broaden your culinary repertoire.

• Excessive Snacking: Choose nutrient-dense snacks and be mindful of portion sizes to avoid excessive calorie intake.

• Unbalanced Meals: Strive for balanced meals with a mix of carbohydrates, proteins, healthy fats, and a variety of vegetables.

• Lack of Hydration: Stay adequately hydrated by drinking water throughout the day to support overall well-being.

Read more about key products

rolled oats

quinoa

lentils

chickpeas

Main benefits

How to budget on this meal plan

Extra tips

Meal plan suggestion

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