Seven-Day Vegan Meal Plan Packed With Vitamin C Rich Meals

Seven-Day Vegan Meal Plan Packed With Vitamin C-Rich Meals

Author: Rob Hobson

Read Time:   |  18th December 2019

Rob Hobson’s health-boosting Vitamin C rich dishes will help keep colds at bay (and make vegan meal planning super easy!)

Monday

Breakfast

Yoghurt and fruit

150g (5¼oz) fortified soya yoghurt topped with sliced kiwi and pomegranate. You could also add other fruit like strawberries and blueberries and some chopped walnuts.

Lunch

Avocado on rye

1 slice of dark rye bread spread with ½ an avocado (mashed) and lime juice. Top with ½ a red pepper (thinly sliced). Plus 1 handful of berries.

Dinner

Fruity Moroccan tagine

  1. Heat 2 tsp olive oil in a frying pan. Add ½ an onion (chopped) and soften.
  2. Add 100g (3½oz) vegan soya mince to the pan with 1 tsp cumin, ¼ tsp cinnamon and ½ tsp turmeric then stir.
  3. Now add 2-4 tbsp dried apricots (quartered), ½ a red pepper (finely sliced) and 150ml (5fl oz) vegetable stock. 
  4. Bring to the boil then simmer gently for 15 minutes.
  5. Serve with 180g (6oz) cooked wholegrain couscous combined with chopped coriander and mint.

Snack

80g (3oz) blanched Tenderstem broccoli with 1 tbsp tahini.

Tuesday

Breakfast

Cereal and fruit

50g (1¾oz) high-fibre breakfast cereal with 200ml (6¾fl oz) fortified plant milk (soya or nut) and topped with sliced banana.

Lunch

Tomato and quinoa soup

1 pot of fresh bean and tomato-based soup. Place a handful of ready-cooked quinoa in the bottom of the bowl and pour over the hot soup. Serve with two dark rye crispbreads or a slice of sprouted bread.

Dinner

Spanish stuffed peppers

  1. Preheat the oven to 180˚C/Gas Mark 4.
  2. Slice 1 side of a red Romano pepper to create a pouch.
  3. In a bowl, combine 125g (4½oz) cooked Spanish-style rice with ½ a red chilli (finely diced) and ¼ of a red onion (finely diced).
  4. Place the rice mixture inside the pepper. Now combine 1 tsp olive oil with 1 tsp harissa and drizzle over the pepper. Place on a baking sheet and roast for 20 minutes.
  5. When cooked, top with coconut milk yoghurt, ¼ of an avocado (chopped) and lime juice. Serve with salad.

Snack

125g (4½oz) coconut milk yoghurt with dried mango or pear.

Wednesday

Breakfast

Winter smoothie

Blend 200ml (6¾fl oz) fortified oat milk, 1 tbsp fortified soya yoghurt, ½ a banana, 2 tbsp pumpkin purée and a pinch of ground cinnamon to make a smoothie.

Lunch

Warm super green salad

Arrange 80g (2¾oz) blanched green beans (cooled), ½ a can of lentils, ½ a celery stick (finely diced), ¼ of a red onion (thinly sliced), 50g (1¾oz) roasted red peppers (jar, sliced), 30g (1oz) rocket and chopped coriander in a bowl. Squeeze over a little lemon juice.  Serve with a dressing of 2 tbsp fortified soya yoghurt, chopped chives and lemon zest.

Dinner

Red lentil curry

  1. Heat 1 tsp sesame oil in a small saucepan. Add ¼ of a red onion (chopped) and cook to soften.
  2. Add ½ a garlic clove (crushed), a small piece of fresh ginger (grated), ½ a red chilli (chopped), ½ tsp turmeric, ½ tsp cumin and cook for 1 minute.
  3. Add ½ a sweet potato (chopped) and 60g (2oz) red lentils and stir, then add 200ml (6¾fl oz) vegetable stock.
  4. Simmer for 20 minutes. Season then stir through a handful of spinach and coriander.
  5. Serve with wholemeal pitta bread.

Snack

50g (1¾oz) guacamole with 1 red pepper (sliced).

Thursday

Breakfast

Fruit and nut porridge

4 tbsp oats and 275ml (9¼fl oz) fortified oat milk. Stir through 2 tsp almond butter and top with blueberries and pumpkin seeds.

Lunch

Zesty chickpea salad

  1. Place ½ a red onion in a bowl with a pinch of salt and ½ a lemon (juiced) and leave for 5 minutes.
  2. Peel ½ a cucumber then slice into half-moons.
  3. Place the cucumber in a bowl with ½ a 400g (14oz) can of chickpeas, ½ a small yellow pepper (diced), mint (chopped), a handful of spinach leaves (sliced), 1 tbsp fortified soya yoghurt, ½ tsp nigella seeds and salt.
  4. Serve with red onions.   

Dinner

Spiced tofu with cauliflower couscous

  1. Preheat the oven to 200˚C/Gas Mark 6.
  2. Remove the leaves from ½ a small cauliflower and place the florets in a food processor. Blitz to a course, crumbly texture. 
  3. Transfer the cauliflower to a lined baking tray, season with salt and pepper, then roast in the oven for about 15 minutes until golden but still tender.
  4. Allow the cauliflower couscous to cool then place in a bowl with 1 tbsp olive oil, the juice of ½ a lemon, 2 tbsp pomegranate seeds, 1 tbsp pistachio kernels (chopped) and 1 tbsp each of chopped parsley, mint and coriander.
  5. Serve with 2 slices of grilled spiced tofu.

Snack

2 small oatcakes topped with mashed avocado and chilli flakes (optional).

Friday

Breakfast

Tropical yoghurt

150g (5¼oz) fortified soya yoghurt topped with pomegranate, dried coconut shavings and 1 tbsp pumpkin seeds.

Lunch

Vegetable and bean soup

  1. Heat 1 tsp olive oil in pan. Add ½ a red onion (sliced), 1 tbsp grated ginger and 1 garlic clove (crushed), then fry.
  2. Add 200ml (6¾fl oz) vegetable stock, 1 celery stick (chopped) and 1 carrot (diced), then boil for 12 minutes.
  3. Add ½ a 400g (14oz) can of aduki beans, ½ a diced courgette, a little lemon zest and fresh coriander and boil for 5 minutes.
  4. Serve with 1 slice of rye bread.

Dinner

Pesto roasted veg

  1. Preheat the oven to 180˚C/Gas Mark 4.
  2. Place ½ a can of butter beans, 4 cooked artichokes and 5 cherry tomatoes on a baking tray. 
  3. Drizzle with 1 tsp olive oil and season. Roast for 20 minutes.
  4. Make a pesto by blitzing 40g (1½oz) cashew nuts, 1 small handful of spinach, 1 tbsp olive oil, 1 tbsp water, a small handful of basil and salt. Peel 1 courgette into small ribbons and place on a plate.
  5. Top with the roasted bean mixture and pesto.

Snack

1 large rice cake topped with nut butter and sliced bananas.

Saturday

Breakfast

Vegan fry up

Two vegan sausages, wilted spinach, roasted tomatoes, mushrooms and scrambled tofu.

Lunch

Stuffed pittas

  1. Preheat the oven to 180˚C/Gas Mark 4.
  2. Place ½ a 400g (14oz) can of chickpeas and 2 large carrots (scrubbed, trimmed and quartered lengthways) on a baking tray.
  3. Scatter over ½ a red onion (finely sliced), ½ tsp mixed herbs, 1 tbsp olive oil and salt. Roast for 25 minutes.
  4. Serve with a dressing of 1 tbsp coconut milk yoghurt, a pinch each of za’atar, cumin and the zest and juice of ½ a lemon. Serve with 1 wholemeal pitta.

Dinner

Crispy tofu stir fry

  1. Add 1 tbsp grated ginger, 1 large garlic clove (sliced), 2 tsp maple syrup, 1½ tbsp light soy sauce, 1 tsp sesame oil and chilli flakes to a bowl and combine.
  2. Add 150g (5¼oz) firm tofu (cubed) and 2 small pak choi (quartered through the stalk) and coat well. Leave to sit for 20 minutes.
  3. Heat a frying pan or griddle then cook the tofu until crisp on all sides and the pak choi until wilted.
  4. Place the tofu and pak choi on a plate and pour over any remaining marinade.
  5. Serve with brown rice, coriander and lime juice.

Snack

2 tbsp roasted chickpeas.

Sunday

Breakfast

Nutty guacamole

Combine 1 tbsp each of toasted cashew nuts and hazelnuts and 1 tsp each of toasted sesame seeds and sunflower seeds. Add to a bowl with 1 small avocado, lime juice, chives, 2 tbsp lentil sprouts and salt.

Lunch

Mexican wraps

  1. Marinate 100g (3½oz) vegan Quorn pieces (or tempeh) with lime juice, ¼ tsp chilli powder and ½ a garlic clove (crushed).
  2. Fry the Quorn or tempeh pieces for a few minutes.
  3. Mash ½ an avocado and spread over a wholemeal wrap.
  4. Add 1 roasted red pepper (sliced), the Quorn/tempeh, 2 tsp pumpkin seeds, coriander and 1 tbsp fortified soya yoghurt.

Dinner

Butternut squash gnocchi

  1. Preheat the oven to 200˚C/Gas Mark 6.
  2. Place ½ a butternut squash on a baking tray and roast for 45 minutes, until tender.
  3. Once cooked, scoop out the flesh and place in a bowl with 5 tbsp of flour, 1 tbsp olive oil, a pinch of nutmeg, salt and pepper. Mash together and then form into 4 even-sized balls.
  4. Chill for 30 minutes before rolling each ball into a log shape on a floured surface. Cut each log into thumb-sized pieces.
  5. Bring a pan of water to the boil and add the gnocchi, cooking for 2 minutes.
  6. Heat 1 tbsp olive oil in a pan and add the cooked gnocchi. Fry until browned then add frozen peas and sage leaves. Fry for 1 minute before serving.

Snack

2 satsumas.

rob hobson nutritionist

Rob Hobson is a food and nutrition consultant and author of The Detox Kitchen Bible. Follow him on Instagram at
@robhobsonnutritionist

For all your vegan pantry needs go to TheVeganKind Supermarket or for cookware check out Debenhams.

 

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