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What Do Vegans Eat? A One-Day Meal Plan for an Adult and Child

Updated on July 28, 2017
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I have a diploma in vegan and vegetarian nutrition and enjoy experimenting with new recipes and ingredients.

Breakfast - Peanut Butter, Banana and Chocolate Smoothie Bowl

When I was a child I would have breakfast everyday – normally jam on toast or cereal. But somewhere over the years as an adult, I stopped and breakfast became a rarity. Most days, I would end up not eating until around 11am because I didn’t feel like eating first thing. I think that part of the problem is that I am not a great fan of a lot of breakfast foods and being gluten-free cuts down my options even more. Gluten-free vegan bread products are a rarity, and I’ve found that they're often not that nice at all. Sometimes, I batch-cook waffles or pancakes but not as often as I wish I did. I am not a huge cereal fan, and the ones I do like are the unhealthy, overly sugary type; and although I love the smell of porridge, I cannot bare the texture.

Recently I have been making a conscious effort to eat breakfast and often have smoothies or fruit and strained yoghurt. Then I discovered smoothie bowls on Pinterest and love them even more. I often find smoothies are too thick for my tastes but this doesn’t matter when eaten them from a bowl with a spoon. Peanut butter has become a new favourite of mine, having disliked it since being small and I love it combined with chocolate and/or banana. I find spinach is easily hidden in smoothies but gives a nice nutritional boost so it seemed a natural addition. I’ve tweaked the recipe a bit over a couple of tries to come up with this final version. The peanut butter, banana and chocolate smoothie is lovely eaten straight away but I like it best when left to thicken up some more. If left in the fridge overnight it becomes really thick and almost mousse like. I keep a bag of spinach in the freezer and use it straight from there.

Peanut butter, banana and chocolate smoothie bowl
Peanut butter, banana and chocolate smoothie bowl | Source

Peanut Butter, Banana and Chocolate Smoothie Bowl Recipe

  • 180g (6.3oz) banana, sliced
  • ½ cup soya milk
  • 2 tbsp peanut butter
  • 1 tbsp cocoa
  • 10g (0.3oz) spinach
  • 1 tsp ground flaxseed
  • 1 tbsp chia seeds
  • 25g (0.9oz) granola
  • 1 tsp chopped mixed nuts
  • Banana, sliced
  1. Blend the bananas, soya milk, peanut butter, cocoa, ground flaxseed and chia until completely smooth. The finished smoothie will be quite thick but do not worry; this helps to stop the toppings sinking and makes the smoothie easily to spoon.
  2. Pour the smoothie into bowls and arrange the toppings as desired. For a thicker smoothie leave to stand for at least 30 minutes but this can also be left overnight.

Lunch – Potato, Pea and Spinach Curry Pasty, Fruit, Nuts and Breadsticks

Any potato curry recipe can be used to create these pasties and then add in peas and some spinach. Sometimes I use a bought variety for ease as I often see them reduced in our local supermarket. I haven’t had much luck making gluten free vegan pastry so I use bought pastry that is ready rolled and only needs to be cut and folded.

Gluten free vegan pasties
Gluten free vegan pasties | Source

To go with the pasties we had cooked beetroot, which is one of my son’s favourites, breadsticks, cherries and a mix of dried cranberries, dark chocolate chips and almonds. I also made a milkshake using soya milk and a few strawberries.

Dinner - Pasta with Vegetables

I make this dinner often and it can be adapted to fit in with whatever vegetables you have available. It is a great way to use up odds and ends left from other meals and fresh or frozen vegetables can be used. A supermarket near us sells gluten free pasta that is made using lentils and I sometimes use that for a change and extra goodness. Cook’s paste is made using sun-dried tomatoes and can be used just like tomato paste. It is quite expensive but a little goes a long way as the paste is very concentrated. It is really nice on pizzas too.

  • 175g (6oz) gluten free pasta
  • 150g (5.2oz) vegetable chopped small or grated – I used broccoli, spinach, sweetcorn, chestnut mushrooms and peas.
  • 2 tbsp of cook’s paste
  • Nutritional yeast
  • Spirulina powder
  1. Bring a large pan of water to the boil. Add the pasta and vegetables and cook until tender.
  2. Drain the pasta and vegetables and then rinse with hot water.
  3. Return the pasta and vegetables to the pan and stir in the cook’s paste. Sprinkle over nutritional yeast and spirulina powder as desired and stir to combine.

Gluten free vegan pasta with vegetables
Gluten free vegan pasta with vegetables | Source

Drinks

We mostly drink water and my son breastfeeds as he wishes – normally 3-4 times a day now. We sometimes have fruit or herbal teas, milkshakes, fruit juices and smoothies and I like green tea.

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