Vegan Daily Menu Sample

The key to a nutritious and interesting vegan diet is variety. Vegan daily menus should feature different fruits, grains and vegetables not only on a daily basis, but on a meal by meal basis. While variety is good in any type of diet, vegan or not, variety is particularly necessary for a vegan to make sure that you get the proper protein and other nutritional requirements that you need to be healthy.

Vegan Daily Menu: Breakfast
Fresh Fruit
Breakfast Burritos

Ingredients You Will Need:
½ lb. firm tofu, crumbled
½ to ¾ cup chopped vegetables (tomatoes, peppers, mushrooms, zucchini, etc.)
¼ chopped onion
¼ to ½ minced garlic clove, as needed
Salt and pepper
1 tablespoon vegetable oil
3 tortillas
Salsa, Tabasco or hot sauce

Heat tortillas.

In a frying pan, heat vegetable oil. Sauté onions and garlic until soft for about three minutes. Add vegetables, tofu, salt and pepper and cook until vegetables are at desired doneness. Fold into tortillas and garnish with salsa, Tabasco or hot sauce.

Makes about three servings

Variations: Add some cumin to spice things up. Fry some crumbled faux sausage and add to tofu mix.

Vegan Diet Menu: Lunch
Salad with Balsamic Vinaigrette Dressing
Eggplant Sub

Ingredients You Will Need:
1 Eggplant
Tomato Slices
Mushrooms, to your liking
4 Submarine sandwich rolls.
1 to 2 tablespoons olive or vegetable oil (Adjust according to amount of vegetables that you are cooking)

Heat vegetable oil in a frying pan. Peel (or leave unpeeled if you like) and cut eggplant into ¼ inch slices. Slice mushrooms in half.

Brown both sides of the eggplant slices. Add mushrooms. Turn down heat and simmer until cooked through.

Broil submarine roll halves until toasted.

Assemble eggplant slices, mushrooms and tomato slices on submarine roll.

Variations: Omit tomato slices and use hot marinara sauce. Add sliced onions, either raw or sautéed. Add sliced olives. Use balsamic vinaigrette on your sandwiches as a dressing and another type of salad dressing on your greens.
Vegan Menu: Dinner
Roasted Red Peppers and Pasta

Ingredients You Will Need:
1 ½ cups roasted red peppers, seeded and stemmed
?" cup walnuts
1 cup tightly packed fresh basil
½ cup tightly packed Italian parsley
2 cloves of garlic
½ cup of olive oil
Salt and pepper to taste
Pasta for  four people

Cook the pasta.

While the pasta is cooking, blend the red peppers, walnuts, basil, parsley and garlic in food processor or blender. Add the olive oil slowly, blending as you add.

When the pasta is ready, drain and then return to the pan. Toss with sauce and serve immediately.

To roast red peppers: Bake whole peppers on a baking dish in a preheated 450 degree oven until the skin is black and the peppers are soft. Peel off the skin. This will take about 30 minutes.

Variations: Add tofu to serve as a "meat" component.

Related Life123 Articles

Cooking vegetarian food does require that you think outside the butcher's case, but it need not be intimidating. Start by replacing meat in recipes you already cook, then look for vegetarian recipes that appeal to your senses, making sure to stock up on plenty of herbs and spices.

Being a vegetarian is more than just a moral choice to protect animals or to rage against distasteful conditions in farms and the like. There are many health benefits to making the choice to eliminate meat from one's diet. The benefits of being a vegetarian are numerous and can help a person live a long and full life.

Frequently Asked Questions on
More Related Life123 Articles

Everyone needs variety in their diets to stay healthy and to keep their taste buds happy. Vegans perhaps need even more diversity in their diets to cover all of their nutritional needs. However, getting the proper vegan nutrition is not difficult.

Tempeh is a healthy and delicious meat alternative that not enough Americans are eating. It is firm and hearty in a way that tofu is not, and with more protein and fiber, it's better for you, too.

Seitan is gaining popularity amongst vegans and vegetarians, partly because it contains so much protein, and partly because the texture is often considered preferable to tofu or tempeh. Once you learn the basics of how to make seitan, you can experiment with different flavorings and shapes, making your own "steak" or "chicken" seitan cutlets.

© 2015 Life123, Inc. All rights reserved. An IAC Company