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A vegan diet is one without any animal products, be it dairy, eggs, or meat. The aim of a vegetarian or vegan diet is to consume all-natural plant-based products. This comes with many health benefits, such as improved weight loss, optimum control of blood sugar levels, and better cardiovascular health. [1]

However, when a vegan diet is inappropriately planned, a deficiency in certain nutrients, such as Vitamin D, tends to occur, resulting in lower bone mineral density and predisposing one to inflammatory diseases such as arthritis. [2][3]

Other common nutritional deficiencies associated with the vegan diet include Vitamin B12, Omega 3 Fatty Acids (especially EPA and DHA), Iron, and Zinc. [4][5]

          1.) BREAKFAST

Soymilk with Pancakes

• 1 cup of whole wheat flour
• 1 tablespoon of corn starch
• 1 teaspoon of baking powder
• ¼ teaspoons of cinnamon
• 1 tablespoon of maple syrup
• 1 tablespoon olive oil
• ½ cup of soymilk

Instructions:

Mix dry ingredients first, then add the other ingredients. Make sure that all ingredients are properly mixed. The batter should be spongy, not running or thick. Preheat a lightly oiled frying pan over medium heat. Pour a ladle full of batter into the pan and cook on both sides until golden brown. Serve with a soymilk drink.

          2.) LUNCH

Groundnut Stew with Brown Rice

• 1 cup of peanut butter
• ½ cup of tomatoes paste blended with chilled pepper
• 3 pieces of cooked tofu
• 1 tablespoon of oil
• 1 medium-sized chopped onions
• Natural seasoning and herbs like ginger, rosemary, etc.
• Salt to taste
• 1 cup of cooked Brown rice

Instructions:

In a large saucepan, melt peanut butter over medium heat. Stir in tomato paste and cook. Add vegetable oil, tofu, and all-natural ingredients. Stir continually until done. Serve with brown rice.

          3.) SNACK

Green Leaf Salad

• 6 pieces of lettuce leaves
• 2 stalks of chopped celery
• 1 chopped apple
• ¼ cup of chopped almonds
• 1 tablespoon of peanut butter

Instructions:

Cut lettuce leaves into desirable sizes and place them in a salad bowl. Add chopped celery, apple, and almond to it. Top with peanut butter as salad dressing and serve.

          4.) DINNER

Green Beans with Sautéed Potatoes

• 3 slices of unpeeled and clean potatoes
• 1 tablespoon of olive oil
• 1 teaspoon of ground garlic
• 1 teaspoon of rosemary
• 1/4 teaspoon red chili pepper
• 30g of blanched green beans
• 2 teaspoons squeezed lemon juice
• Salt to taste

Instructions:

Boil the potatoes over medium heat for 10 mins then set them aside to cool. In a frying pan, add olive oil with other ingredients and leave it to sizzle. Add cooked potatoes, blanched green beans, and season with salt and lemon juice. Serve warm.

          5.) DESSERT

Popcorn

• 50g 0f popcorn kernels
• 2 tbsp. of vegetable oil
• 1 tablespoon of natural seasoning powder, i.e., rosemary

Instructions:

Over medium heat, heat the oil in a saucepan, toss the popcorn with the oil, then season and serve right away.

References:

1.) https://www.medicalnewstoday.com/articles/149636

2.) https://doi.org/10.1093/nutrit/nuy045

3.) https://pubmed.ncbi.nlm.nih.gov/27886704/

4.) https://www.news-medical.net/news/20191222/Vegans-at-risk-of-vitamin-B12-deficiency-finds-study.aspx

5.) https://www.mja.com.au/journal/2013/199/4/omega-3-polyunsaturated-fatty-acids-and-vegetarian-diets