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VEGETARIAN JOURNAL Vegan Menus for Adults 51+1 Vegan Menus for Adults 51+ VEGETARIAN JOURNAL
VEGETARIAN JOURNAL Vegan Menus for Adults 51+
of easy-to-prepare menus designedspecifically for older vegans (51+ years).Four different calorie levels 1600,
1800, 2000, and 2200 are presented in order tomeet the needs of men and women of varying activitylevels and budgets. In general, a 1600-calorie dietshould meet the needs of an inactive older female; an1800-calorie diet should meet the needs of an activeolder female; a 2000-calorie diet should meet theneeds of an inactive older male; and a 2200 caloriediet should meet the needs of an active older male.These are average numbers, however. If you are moreactive, you may need more calories. If you find thatyou are losing weight unintentionally, you should add
additional servings of foods. If you are gaining weightunintentionally, you may need to increase activity orchoose a lower calorie level.
In addition to a range of calorie levels, we haveprovided one set of menus with higher food costs, andone set with lower food costs. In general, the higherfood cost menus include more vegan convenience foodssuch as soy burgers and vegan deli slices, as well asmore fresh fruits and vegetables, while the lower costmenus include more beans and canned foods, and relyon frozen vegetables and juice. All of these menus wereanalyzed for nutritional content and meet the U.S.dietary reference intake levels for most nutrients. Someof the menus are somewhat low in vitamin D or potas-sium. Additional vitamin D can be obtained by using avitamin D supplement, and/or spending time outdoors
in sunlight. To learn more about vitamin D, see theVRG's vitamin D FAQ page by Reed Mangels, PhD,RD at: http://www.vrg.org/journal/vj2009issue2/2009_issue2_vitamin_d.php.
Additional potassium can be obtained by choos-ing foods that are high in potassium more often. Suchfoods include acorn squash, baked potatoes, lentils,
spinach, kidney beans, split peas, butternut squash,watermelon, and raisins.
Use of some fortified foods can help meet recom-mendations for some nutrients. For example, choosesoymilk fortified with calcium, and vitamins A, D,E, and B12, rather than unfortified soymilk; choosecalcium-fortified tofu rather than unfortified tofu. Wealso recommend choosing low-sodium options when-ever available. When using canned beans or tomatoes,for example, lower-sodium choices are increasinglyavailable. Bread products can vary considerably in theirsodium content. If sodium is of particular concern inyour diet, you may want to seek out lower-sodiumbrands. The following menus present one example of an
eating pattern three meals, a breakfast snack, andan afternoon snack. Meals do not need to be eatenexactly at these specified times. You should feel free tomake adjustments to fit your lifestyle. For example,if you prefer a larger breakfast, combine the morningsnack with breakfast to make one larger meal. If youenjoy having a bedtime snack, eat the afternoon snacklater in the evening instead, or eat part of a snack inthe afternoon, and the other part after dinner. Swaplunch for dinner if you desire, and so on. In addition,these menus suggest spices to be used for some of thedishes, but any herbs, spices, or low-sodium season-ings that you prefer could also be used without sig-nificantly altering the calorie count. For example, youcould replace the garlic and ginger in tofu stir-fry withonions and turmeric, or cayenne pepper. The parsley
and black pepper used on the baked potatoes couldbe replaced with onion powder, dried thyme, or dill.Higher-sodium flavorings such as soy sauce, chili paste,or other prepared sauces will add a lot of sodium tothe menus and should be limited or avoided. Beveragessuch as coffee, decaffeinated coffee, tea, herbal tea, and
water can accompany all meals.
These menus can also be adapted based on seasonalfood availability, for people with food allergies, or those
who need softer foods. Fresh produce in the menuscan be swapped for any fruits and vegetables that areseasonally available. This will not only help to providevariety and adjust for your own personal tastes, but canalso reduce cost by using items that are abundant at thetime. For example, for fruit snacks, choose any freshberries that you enjoy more often in the springtime,and apples or pears more often in the fall. Similarly, youmight choose spinach or lettuce more often in the early
summer, zucchini more often in the late summer, andfrozen green vegetables more often during the wintermonths. As long as you are choosing a comparable serv-ing size of fruits or vegetables, the menus should still benutritionally adequate. For older adults who may be cooking for one, theperishable foods that are used in these menus couldideally be used to prepare more than one meal. Forexample, the menu for one day suggests a hummus-vegetable wrap for lunch and a brown rice/tofu stir-fryfor dinner. The following day, you could use the left-over vegetables and tofu to make a tofu/veggie scramblefor breakfast, and the leftover rice and vegetables, along
with some black beans, to make a southwestern ricesalad for lunch or dinner. Leftover salad or wrap veg-etables could also be used to make soups or stir-fries.
Individuals with nut allergies can replace the menuitems containing nuts with other protein sources,including beans or seeds. Peanut butter could bereplaced with sunflower seed butter, for example.
Almonds or walnuts as a snack or in a salad could breplaced with roasted soybeans, sesame seeds, or chpeas. The parsley-walnut sauce for pasta could be musing sunflower seeds, or a simple parsley sauce coube used and then topped with white beans. If softer food is needed because of difficulties ching or swallowing, alterations or substitutions can bmade to these menus to make them suitable. Fruitscan be cooked, peeled, or pured; raw vegetables cabe cooked to desired softness and finely chopped; apotatoes, chili, or yogurt can be thinned to needed
sistency with soymilk or fruit juice. Foods like cracand pretzels, which may need to be avoided altogetcan be replaced with well-moistened breads, muffinbiscuits. Nuts can be replaced with seeds, if tolerateor with mashed and thinned beans.
For additional information on diets using softer foosee the article Texture Alterations for Vegan Diets,Chef and Registered Dietitian Nancy Berkoff at httwww.vrg.org/journal/vj2009issue2/texture.htm.
A Seniors Guide to Good Nutrition by RegisteredDietitian Suzanne Havala Hobbs is available on ou
website at http://www.vrg.org/seniors.
for adults 51+ by ChristineKasum Sexton, MPH
Christine Kasum Sexton, MPH, is a volunteer with thVRG and a dietetic intern at Iowa State University.
She is also the mother of three young girls and growher family's food in rural Iowa.
Photo by Nicolas Raymond
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VEGETARIAN JOURNAL Vegan Menus for Adults 51+3 Vegan Menus for Adults 51+ VEGETARIAN JOURNAL
Breakfast: cup oatmeal, cooked, with an
optional sprinkle of cinnamon banana
Morning Snack:4 whole wheat, low-sodium
crackers apple
Lunch: cup grapes or other fruit1 cup soymilk, enriched with
calcium, and vitamins A, D,E, and B12
Hummus wrap made with: Whole wheat tortilla cup fresh spinach cup chopped raw red
pepper 2 slices avocado cup hummus
Afternoon Snack: cup sliced raw carrots1 cup calcium-enriched soy
yogurt ounce no-salt dry roasted
almonds
Dinner:
Tofu/veggie stir-fry made with: 1 cup cooked brown rice (no
salt or fat added) cup cooked Swiss chard cup cooked mushrooms cup calcium-enriched tofu 2 teaspoons olive oil 1 clove garlic, minced and
teaspoon ginger, minced(or other spices or low-sodium broth)
1 cup soymilk, enriched withcalcium, and vitamins A, D, E,
and B12
Day 11600calories
Day11600calorieslowercost
Breakfast:
cupoatmeal,cooked,withan
optionalsprinkleofcinnamon
1smallbanana
MorningSnack:
4wholewheat,low-sodium
crackers
1Tablespoonsalt-freepeanut
butter
apple
Lunch:
Wrapmadewith:
8-inchflourtortilla
cupchoppedgreen
pepperandcupchopped
onion,cookedin1teaspoon
canolaoil
cupgarbanzobeans,
mashed,nosaltadded
cupfrozenorcannedmandarin
oranges,drained
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,
andB12
AfternoonSnack:
cupslicedrawcarrots
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,
E,andB12
Dinner:
Tofu/veggiestir-frymadewith:
1cupcookedbrownrice(no
saltorfatadded)
1cupmixedvegetables,
cookedwithvegetableoil
cupcalcium-enriched
tofu
1teaspoonoliveoil
teaspoonredpepper
flakes(orotherseasoning
ofchoice)
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,
andB12
Breakfast:1 cup soymilk, enriched with
calcium, and vitamins A, D,E, and B12
1 cup shredded wheat cereal cup pineapple or other seasonal
fruit cup cantaloupe or other
seasonal fruit
Morning Snack:1 cup calcium-enriched soy yogurt cup strawberries or other
seasonal fruit
Lunch: Sandwich made with:
2 slices whole wheat bread cup alfalfa sprouts 4 slices avocado 2 meatless turkey slices
1 cup rice or soymilk, enrichedwith calcium, and vitamins A,D, E, and B12
Afternoon Snack: cup thin stick, hard, unsalted
pretzels 6 baby carrots
Dinner:Pasta with parsley-walnut saucemade with: 1 cups cooked whole
wheat spaghetti clove garlic, minced 2 Tablespoons walnuts 2 Tablespoons parsley Sauted in 1 Tablespoon
olive oil1 cup cooked kale
Day 21600 calories
Day21600calorieslowercostBreakfast:cupcookedshreddedwheat
cereal1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,andB12
cuporangejuice,reconstitutedfromfrozen
MorningSnack:1smallapple2Tablespoonssunflowerseeds,
dry-roasted
Lunch:Peanutbutter-bananasandwichmadewith:
2sliceswholewheatbread 2Tablespoonspeanutbutter mediumbanana
cupcookedbroccoli,fromfrozen
1cupsoymilk,enrichedwithcalcium,andvitaminsA,D,E,andB12
AfternoonSnack:cupthinstick,hard,unsalted
pretzelscupsliced
rawcarrots
Dinner:Lentilsoupmadewith:
cuplentils cuponionandcup
carrot,cookedin1teaspoocanolaoil
1cupswater Spices(thyme,blackpeppe
bayleaves)1mediumbakedormicrowavedpotato, withblackpepper,fresordriedparsley,orotherlow-
sodiumseasonings1cupsoymilk,enrichedwithcalcium,andvitaminsA,D,E,andB12
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VEGETARIAN JOURNAL Vegan Menus for Adults 51+5 Vegan Menus for Adults 51+ VEGETARIAN JOURNAL
Breakfast: cup oatmeal, cooked, with an
optional sprinkle of cinnamon cup raisins cup soymilk, enriched with
calcium, and vitamins A, D, E,
and B12Morning Snack:4 whole wheat, low-sodium
crackers1 medium apple
Lunch:Hummus wrap made with:
1-ounce whole wheattortilla
1 cup fresh spinach cup chopped raw red
pepper 3 slices avocado cup sliced cucumber 5 Tablespoons hummus
cup grapes or other seasonalfruit
1 cup soymilk, enriched withcalcium, and vitamins A, D, E,and B12
Afternoon Snack: cup sliced raw carrots1 cup calcium-enriched soy yogurt ounce dry-roasted, salt-free
almonds
Dinner:Seitan/veggie stir-fry made with:
1 cup cooked brown rice cup cooked Swiss chard cup cooked mushrooms
13cup seitan strips 2 teaspoons olive oil 1 clove garlic, minced teaspoon red pepper flakes
1 cup enriched soy or rice milk
Day 11800calories
Day11800calorieslowercost
Breakfast:
cupoatmeal,cooked,withan
optionalsprinkleofcinnamon
mediumbanana
cupraisins
cuporangejuice,reconstituted
fromfrozen
MorningSnack:
4wholewheat, low-sodium
crackers
1Tablespoonpeanutbutter,
nosalt
apple
Lunch:
Wrapmadewith:
10-inchflourtortilla
cupgreenpepper,
choppedandcooked
cupchoppedonion,
cookedin1teaspoon
canolaoil
cupgarbanzobeans,
mashed,nosaltadded
cupcanned, low-sodiumgreen
beans
cupfrozenorcannedmandarin
oranges,drained
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,andB12
AfternoonSnack:
cupslicedrawcarrots
1cupenrichedsoymilk(asabove)
Dinner:
Tofu/veggiestir-frymadewith:
1cupcookedbrownrice(no
saltorfatadded)
1cupcanned,low-sodium
mixedvegetables,cooked
withvegetableoil
cupcalcium-enriched
tofucookedin1teaspoon
canolaoil
1clovegarlic,mincedand
teaspoonmincedginger
(orotherspicesorlow-
sodiumbroth)
1cupsoymilk, enrichedwith
calcium,andvitaminsA,D,E
andB12
Breakfast:1 cup soymilk, enriched with
calcium, and vitamins A, D, E,and B12
1 cup shredded wheat cereal cup orange juice (freshly-
squeezed, if desired)
Morning Snack: cup strawberries or other
seasonal fruit1 cup calcium-enriched soy
yogurt
Lunch:Sandwich made with
2 slices whole wheat bread 2 meatless turkey slices cup alfalfa sprouts 4 slices avocado
cup snap peas, raw cup diced cantaloupe or otherseasonal fruit
Afternoon Snack: cup thin stick, hard, unsalted
pretzels6 baby carrots
Dinner:Pasta with parsley-walnut saucemade with:
1 cups cooked wholewheat spaghetti
clove garlic, minced
3 Tablespoons walnuts 2 Tablespoons parsley Sauted in 1 Tablespoon
olive oil1 cup cooked kale1 cup rice or soymilk, enriched
with calcium, and vitamins A,D, E, and B12
Day 2 1800calories
Day21800calorieslowercost
Breakfast:1cupshreddedwheatcereal1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,andB12
cuporangejuice,reconstitutedfromfrozen
MorningSnack:1mediumapple2Tablespoonssunflowerseeds,
dry-roasted
Lunch:Peanutbutter-bananasandwichmadewith:
2sliceswholewheatbread 2Tablespoonspeanutbutter largebanana
1cupbroccoli,fromfrozen1cupsoymilk,enrichedwithcalcium, andvitaminsA,D,E,andB12
AfternoonSnack:8wholewheat,low-sodiumcrackers
cupslicedrawcarrots
Dinner:Lentilsoupmadewith:
cuplentils cupchoppedonionan
cupslicedcarrot, cookein1teaspooncanolaoil
1cupswater Spices(thyme,blackpepp
bayleaves) cupoystercrackers
1largebakedormicrowavedpotato,withblackpepper, freordriedparsley,orotherlow-
sodiumseasonings1cupsoymilk,enrichedwithcalcium,andvitaminsA,D,EandB12
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VEGETARIAN JOURNAL Vegan Menus for Adults 51+7 Vegan Menus for Adults 51+ VEGETARIAN JOURNAL
Breakfast:1 mini (1-ounce) whole wheat
bagel1 Tablespoons peanut butter,
reduced-sodium and reduced-sugar
1 cup calcium-enriched soy
yogurt
Morning Snack:1 large banana cup soymilk, enriched with
calcium, and vitamins A, D,E, and B12
Lunch:2-ounce whole wheat bun with:
1 vegan hot dog cup chopped tomatoes
cup whole strawberries or otherseasonal fruit
1 cup broccoli
1 cup soymilk, enriched withcalcium, and vitamins A, D, E,and B12
Afternoon Snack: 4 whole wheat, low-sodium
crackers 6 baby carrots
Dinner:Seitan/veggie stir-fry made with: 1 cups cooked brown rice
(no salt added) 1 cup spinach cup snow peas cup sliced mushrooms
13 cup seitan strips 2 teaspoons canola oil 1 Tablespoon reduced-
sodium soy sauce1 large orange1 cup rice or soymilk, enrichedwith calcium, and vitamins A,D, E, and B12
Day 12000calories
Day12000calorieslowercost
Breakfast:
1slicewholewheatbread
1Tablespoonspeanutbutter,
no-saltadded
1cupsoymilk,enrichedwith
calciumandvitamins,A,D,
E,andB12
MorningSnack:
1largebanana
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,
andB12
Lunch:
Blackbeansandricemadewith:
1cupcookedbrownrice
1teaspooncanolaoil
cupblackbeans
1mediumsweetpotato,bakedor
microwaved
cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E,
andB12
AfternoonSnack:
4wholewheat,low-sodium
crackers
cupslicedcarrots
Dinner:
Pastawithbroccoliandchickpeas
madewith:
1cupcookedwholewheat
pasta
1cupbroccoli,fromfrozen
cuppastasaucewith2
teaspoonscanolaoil
cupgarbanzobeans,
canned,drained
1largeapple
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,
E,andB12
Breakfast:Smoothie made with
1 medium banana cup strawberries or other
seasonal fruit 1 cup soymilk, enriched with
calcium, and vitamins A, D,
E, and B12 cup calcium-enriched tofu 1 Tablespoon maple syrup
Morning Snack:1 whole wheat English muffin cup calcium-enriched soymilk1 Tablespoons almond butter
Lunch:Salad made with:
cup vegan croutons 1 cup fresh spinach 1 cup red or green leaf
lettuce cup raw red pepper slices
cup sliced cucumbers cup garbanzo beans
(canned, low-sodium,drained)
Salad dressing made with: 2 teaspoons olive oil 1 teaspoon vinegar teaspoon vegan sugar
Afternoon Snack:1-ounce bag hard, no-salt pretzels cup soymilk, enriched with
calcium, and vitamins A, D, E,and B12
Dinner:
2 whole wheat rolls2 vegan/soy burgers2 slices tomato cup cooked couscous1 cup cooked broccoli1 cup chopped cantaloupe or other
seasonal fruit
Day 2 2000calories
Day22000calorieslowercostBreakfast:Smoothiemadewith
cupfrozenberries banana 1cupsoymilk,enriched
withcalcium,andvitaminsA,D,E,andB12
cupcalcium-enrichedtofu
1Tablespoonmaplesyrup
MorningSnack:1ouncelowfat,unsaltedtortilla
chipscuppintobeans,unsalted,
mashedwith1Tablespoonsalsa
1cupsoymilk,enrichedwithcalcium, andvitaminsA,D,E,andB12
Lunch:Pastawithveggies,madewith: 1cupcookedwholewheat
pasta cupcookedspinach,from
frozen cupcookedcarrots,from
frozen 2teaspoonscanolaoil
1cupsoymilk,enrichedwithcalcium,andvitaminsA,D,E,andB12
AfternoonSnack:cuphard,unsaltedpretzelscuprawcelery
1cuporangejuice,reconstitutedfromfrozen
Dinner:Egglessbananapancakeswith:
1banana cuprolledoats cupwholewheatflour 1teaspoonsbaking
powder cupwater 1teaspoonoil
1cupmashedsweetpotatoorwintersquash(cookedfromfrozen)
cupwalnuts
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VEGETARIAN JOURNAL Vegan Menus for Adults 51+9 Vegan Menus for Adults 51+ VEGETARIAN JOURNAL
Breakfast:1 cup oatmeal, cooked, with an
optional sprinkle of cinnamon cup raisins1 mini (1-ounce) whole wheat
bagel with:
2 Tablespoons peanut butter,reduced-salt, reduced-sugar1 cup grapefruit juice (freshly
squeezed, if desired)
Morning Snack:1 large banana1 cup calcium-enriched soy yogurt
Lunch:2-ounce whole wheat bun with
1 vegan hot dog cup chopped tomatoes
1 cup broccoli1 cup soymilk, enriched with
calcium, and vitamins A, D, Eand B12
Afternoon Snack:4 whole wheat, low-sodium
crackers6 baby carrots cup raw cauliflower
Dinner:Seitan/veggie stir-fry made with: 1 cups cooked brown rice
(no salt added) 1 cup spinach cup snow peas
cup sliced mushrooms cup seitan strips 2 teaspoons canola oil teaspoon garlic, minced teaspoon ginger, minced
1 large orange1 cup rice or soymilk, enriched
with calcium, and vitamins A,D, E, and B12
Day 12200calories
Day12200calorieslowercost
Breakfast:
1slicewholewheat bread
2Tablespoonspeanutbutter,no
saltadded
1cuporangejuice,reconstituted
fromfrozen
MorningSnack:
1largebanana
1cupsoymilk,enrichedwith
calcium,andvitaminsA,D,E
andB12
Lunch:
Blackbeansandricemadewith:
1cupscookedbrownrice
1teaspooncanolaoil
cupblackbeans
cupchoppedspinach,cooked
fromfrozen
cupcauliflower,cookedfrom
frozen
1cupsoymilk,enrichedwith
calcium, andvitaminsA,D,
E,andB12
AfternoonSnack:
6wholewheat,low-sodium
crackers
cupslicedcarrots
Dinner:
Pastawithveggies&chickpeas
madewith:
1cupscookedwhole
wheatpasta
1cupbroccoli,fromfrozen
cuppastasaucewith
2teaspoonscanolaoil
cupgarbanzobeans,
canned, drained
1largeapple
1cupsoymilk,enrichedwith
calcium, andvitaminsA,D, E
andB12
Breakfast:Smoothie made with
1 medium banana cup strawberries or other
seasonal fruit cup calcium-enriched tofu
1 Tablespoon maple syrup 1 cup soymilk, enriched with
calcium, and vitamins A, D,E, and B12
Morning Snack: whole wheat English muffin Tablespoon almond butter cup enriched soymilk (as above)
Lunch:Salad made with:
cup croutons 1 cup fresh spinach 1 cup red or green leaf
lettuce
cup raw red pepper slices cup sliced cucumber cup garbonzo beans
(canned, low-sodium,drained)
Salad dressing made with: 2 teaspoons olive oil 1 teaspoon vinegar teaspoon vegan sugar
Afternoon Snack:2 ounces hard, unsalted pretzels cup soymilk, enriched with
calcium, and vitamins A, D, E,and B12
Dinner:1 whole wheat hamburger roll1 vegan/soy burger2 slices tomato cup cooked couscous1 cup cooked broccoli1 cup chopped cantaloupe or other
seasonal fruit1 cup rice or soymilk, enrichedwith calcium, and vitamins A,D, E, and B12
Day 22200calories
Day22200calorieslowercost
Breakfast:Smoothiemadewith
cupfrozenberries banana 1cupsoymilk,enriched
withcalcium, andvitaminsA,D,E,andB12
cupcalcium-enrichedtofu
1Tablespoonmaplesyruporothervegansweetener
MorningSnack:2ounceslowfat,unsaltedtortilla
chips1cupenrichedsoymilk(asabove)cuppintobeans,unsalted,
mashedwith2Tablespoonssalsa
Lunch:Pastawithveggies,madewith:
1cupcookedwholewheatpasta
cupcookedspinach,fromfrozen
cupcookedcarrots,fromfrozen
2teaspoonscanolaoil1cupsoymilk,enrichedwithcalcium,andvitaminsA,D,E,andB12
AfternoonSnack:cuphard,unsaltedpretzels
cuprawcelerycuporangejuice,reconstitutedfromfrozen
Dinner:Egglessbananapancakeswith:
1banana cuprolledoats cupwhole-wheatflour 1teaspoonsbaking
powder cupwater 1teaspoonoil
1cupmashedsweetpotatoorwintersquash(cookedfromfrozen)
ouncewalnuts