Welcome to week 1 of VegHead for a day. Thank you for signing up! We hope that going veg for a day will encourage people to rethink how they eat. We aim to prove that plant-based does not equal no taste, and in fact opens up a world of flavours to explore. Please feel free to ask questions and send us your comments so that we can provide the best information possible to help you on your journey.
Breakfast
Avocado toast with a twist.
If you’re preparing this for one person:
- cut a ripe avocado in half and remove the skin and place in a bowl.
- add a teaspoon of nutritional yeast and the juice from half a lime.
- Mash together and spread on toast.
It’s that easy. If you’re preparing breakfast for more than one, just multiply the ingredients for each additional person.
Lunch
Spicy Black Bean Soup
The great thing about this black bean soup is that it is protein packed and substantial enough to keep you going for the afternoon. Inspired by the flavours of Mexico and Latin America this is the kind of lunch that you would be happy to be served in a restaurant. We are always looking to keep it simple, and this recipe is exactly that. It shouldn’t take more than 40 minutes from start to finish and can be prepared the night before. With a side of bread, crackers or some tortilla chips you’ll feel like you’re down south. Well maybe not, but you get the idea!
Dinner
Lemon Coconut Chickpeas
We put a lot of thought into what we would offer as the first dinner of VegHead for a Day. This chickpea dish is super flavourful, so if you think veggie cuisine is bland get ready for an epiphany. A beautiful blend of coconut and lemon with a bit of a spicy zip make this a tasty and filling meal to cap off your day.
Snacks
Go Nuts… or Not.
Almonds, peanuts, walnuts and pumpkin seeds are great snacks. A handful of nuts will fill you up and provide the energy you need to make it through the rest of the day. A handful of almonds (23 nuts) has 164 calories, 6 g of carbs and 6 g of protein. A handful of peanuts (32 nuts) has 168 calories, 4.5 g of carbs and almost 8 g of protein.
Snack Alternatives
Of course not everyone is able to eat nuts or likes them. If you’re can’t eat them or don’t like them fear not. When you’re ready for a snack use some of the left over tortilla chips or bread from lunch to dip into hummus. This is a protein rich snack (about 1 g per Tbsp.) and would be a great alternative to nuts. If you don’t want the carbs, have some of the carrots or celery from the lunch recipe with hummus. If all else fails, go for a piece of fruit.
Print
Shopping LIst
2 ripe avocados
Bread (most breads are plant-based but it’s best to read the ingredients)
2 limes
1 small bag of nutritional yeast
2 large red onions
1 small bag of sundried tomatoes
1 head of garlic
1 knob of ginger
1 lemon
1 jar of red pepper flakes
1 can of chickpeas 540 ml
1 bag of baby spinach
1 can of coconut cream
1 bunch of cilantro
2 large sweet potatoes
1 Stalk (bunch) of celery
1 bunch of carrots
1 large tomato
1 small bag of corn (optional)
1 jar of cumin
2 cans of black beans 540 ml
Vegetable broth (cube, powder liquid. Your choice)
Nuts: Almonds, walnuts, peanuts. Your choice
Tortilla chips (optional)
Hummous (optional)