vegan menus

8/13/2019 Vegan Menus

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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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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


calcium,andvitaminsA,D,

E,andB12

Dinner:

Tofu/veggiestir-frymadewith:

1cupcookedbrownrice(no

saltorfatadded)

1cupmixedvegetables,

cookedwithvegetableoil

cupcalcium-enriched

tofu

1teaspoonoliveoil

teaspoonredpepper

flakes(orotherseasoning

ofchoice)



andB12

Breakfast:1 cup soymilk, enriched with


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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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


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



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


Breakfast:1cupshreddedwheatcereal1cupsoymilk,enrichedwith


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


4/5


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


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


Breakfast:

1slicewholewheatbread

1Tablespoonspeanutbutter,

no-saltadded


calciumandvitamins,A,D,

E,andB12

MorningSnack:

1largebanana



andB12

Lunch:

Blackbeansandricemadewith:

1cupcookedbrownrice

1teaspooncanolaoil

cupblackbeans

1mediumsweetpotato,bakedor

microwaved

cupsoymilk,enrichedwith


andB12

AfternoonSnack:


crackers

cupslicedcarrots

Dinner:

Pastawithbroccoliandchickpeas

madewith:

1cupcookedwholewheat

pasta

1cupbroccoli,fromfrozen

cuppastasaucewith2

teaspoonscanolaoil

cupgarbanzobeans,

canned,drained

1largeapple


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


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


5/5


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


Breakfast:

1slicewholewheat bread

2Tablespoonspeanutbutter,no

saltadded

1cuporangejuice,reconstituted

fromfrozen

MorningSnack:

1largebanana


calcium,andvitaminsA,D,E

andB12

Lunch:

Blackbeansandricemadewith:

1cupscookedbrownrice

1teaspooncanolaoil

cupblackbeans

cupchoppedspinach,cooked

fromfrozen

cupcauliflower,cookedfrom

frozen


calcium, andvitaminsA,D,

E,andB12

AfternoonSnack:


crackers

cupslicedcarrots

Dinner:

Pastawithveggies&chickpeas

madewith:

1cupscookedwhole

wheatpasta

1cupbroccoli,fromfrozen

cuppastasaucewith

2teaspoonscanolaoil

cupgarbanzobeans,

canned, drained

1largeapple


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


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


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


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

vegan menus

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