Welcome to the 1-week Plant-Based Meal Challenge! This challenge gradually introduces you to a plant-based diet and gives you tips on switching to a more plant-based diet and recommendations on plant-based recipes. Every day you will fill out a form to complete the challenge, and after completing 7 days, you can receive a certificate. If you have any dietary concerns please seek professional advice; This challenge is simply a guide. You can find Recommendations For Plant-Based Meals based on recommendations from the NHS and The Vegan Society at the bottom of this post. We as individuals, and as a community, can make a difference in preserving the environment through our daily food choices; Let's start with the 1-week Plant-Based Meal Challenge!
**Click on each day to open and fill out the day's challenge form**
Find these recipe links on the daily challenge forms:
Meal Recommendation For Plant-Based (vegan/vegetarian) Meals
***Based on recommendations from the NHS and The Vegan Society***
(Recommendation for buying supplements: iHerb)
Fruit and vegetables
At least 5 portions of a variety of fruit and vegetables every day
Source of vitamin C to boost iron absorption - citrus fruits, kale, broccoli, etc.
Source of vitamin A - carrots, spinach, sweet potatoes, apricots, etc.
Source of vitamin K - kale, spinach, romaine lettuce, Brussels sprouts, etc
Starchy foods
Meals based on starchy carbohydrates (choose wholegrain where possible) - potatoes, oats, bread, rice, pasta, etc.
Protein
Sources of protein like beans, peas, tofu, peas, and lentils?
Calcium
Sources of calcium
- green, leafy vegetables – broccoli, cabbage, and okra
- calcium-fortified plant milk
- calcium-set tofu
- sesame seeds and tahini
- pulses - beans, peas, and lentils
- seeds
- seaweed
- dried fruit (raisins, prunes, figs, and dried apricots)
Vitamin D
Sources of vitamin D
- exposure to sunlight (remember to still wear sunscreen)
- fortified fat spreads, breakfast cereals, and unsweetened soya drinks (with vitamin D added)
- vitamin D supplements
Iron
Sources of iron
- wholegrain flour, pulses (beans, peas, and lentils)
- breakfast cereals fortified with iron, dried fruits, etc)
Healthy Fats
Sources of healthy fats
- nuts, soya oil, and soy-based foods (tofu), etc.
Zinc
Sources of zinc
- lentils, tofu, oatmeal, fortified cereals, etc.
Vitamins B12
Sources of vitamin B12
- breakfast cereals fortified with B12
- unsweetened soya drinks fortified with vitamin B12
- yeast extract, such as marmite, that is fortified with vitamin B12
- vitamin B12 supplements
(Recommendation for buying supplements: iHerb)
***Based on recommendations from the NHS and The Vegan Society***
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