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Tuesday, December 14, 2021

Over the last couple of years, there has been a huge increase in the number of people looking to try a plant-based diet. Once considered somewhat extreme, the idea of eliminating, or significantly reducing, the amount of animal products you consume is now quickly becoming mainstream.

WHY ARE SO MANY PEOPLE GOING VEGAN?

Over the last couple of years, there has been a huge increase in the number of people looking to try a plant-based diet. Once considered somewhat extreme, the idea of eliminating, or significantly reducing, the amount of animal products you consume is now quickly becoming mainstream. 

And understandably so. As well as the various ethical justifications someone may have to turn to veganism, STUDIES HAVE SHOWN THAT A VEGAN DIET IS PACKED WITH VARIOUS HEALTH BENEFITS, HELPING TO LOWER THE INTAKE OF CHOLESTEROL AND SATURATED FAT. As is well reported, a vegan diet is also a great way to REDUCE YOUR CARBON FOOTPRINT AND HELP THE ENVIRONMENT. Read more about the BENEFITS OF A VEGAN DIET HERE.

HOW TO START A VEGAN DIET

The idea of transitioning to a plant-based diet can seem really daunting. This is often because people frame going vegan as a big lifestyle change, rather than a series of small changes. Try to focus on taking one step at a time, slowly transitioning into a vegan diet rather than diving into it headfirst. Here are a few tips to help you along your vegan journey:

  1. Add to your diet before you subtract from it - A good way to make things easier is to introduce more meat alternatives, pulses and veggies and slowly take away meat and dairy, rather than suddenly eliminating them altogether. This should help to make your transition into a plant-based diet a lot smoother.
  2. Showcase the vegetables - People often focus on what they can’t have with a vegan diet rather than what they can have. There are so many vegetables with fantastic textures and flavours. Try to cook food that showcases the vegetables and pulses, rather than food that hides them or just tries to make them taste like meat! 
  3. Be on the lookout - Search for yummy vegan ingredients and foods at your local supermarket beforehand. This should help to give you some meal inspiration and get you excited about all of the delicious foods that you have yet to try!
  4. Get following! - There are a wide variety of social media influencers who regularly share healthy, plant-based recipes that are high in protein. Get searching and following some of your favourites to get some #foodinspo.
  5. Go easy on yourself - It’s very likely that you will make some mistakes or have slip-ups at the beginning, this is completely natural. Don’t be too hard on yourself. Enjoy the journey!

VEGAN SOURCES OF PROTEIN

There is a common misconception that meat is the only means of keeping up your protein intake, but opting for a vegan diet doesn’t mean that you have to sacrifice your health. On the contrary, there are a wide variety of plant-based sources to help maintain healthy protein levels and fuel your workouts.

However, as the popularity of veganism rises, so does the demand for less nutritious, ‘quick fix’ food options. With the expanding array of restaurants, shops, and fast-food chains offering plant-based foods, it is now easier than ever to fall into the habit of opting for convenience over nutrition. This is where meal prepping comes in
 combine a vegan diet with this, and you’ve got a sure-fire way to keep yourself on track.

HOW TO MEAL PREP

Meal prepping is pretty straightforward. Rather than preparing then cooking each meal every day, you ‘batch cook’ your meals for the week, meaning you’ve got leftovers ready for quick breakfasts, work lunches, or dinner for when you get home. These meals are then either frozen or refrigerated, ready for when you need them.

In doing this, you can measure the micronutrients of every meal and avoid overindulging or opting for convenient, less nutritious options. It’s also super cost-effective, with some people reporting that they SAVE £1000S A YEAR THROUGH PREPPING THEIR MEALS FOR THE WEEK.

Still not convinced? READ OUR BLOG ON ALL OF THE BENEFITS OF MEAL PREPPING HERE. 

MEAL PREPPING STEPS

So you know that vegan meal prepping is for you. But where do you start with building your meals?

  1. Choose your vegan protein source

Identify the source of protein that you’d like to use and work around it. There are a wide variety of plant-based protein sources available, from mock meats and tofu to pulses like black beans and chickpeas.  Remember that you don’t have to give up the tastes, textures and flavours that you love when opting for a plant-based meal. For example, try jackfruit as a substitute for pulled pork, tofu as a substitute for chicken breast, or lentils as a substitute for beef mince. 

  1. Choose an accompaniment

Now make your meal more substantial with a tasty side. You could opt for a carbohydrate like sweet potato wedges or wholewheat pasta, or you can keep things light with cauliflower rice or a leafy salad. 

  1. Add some fibre with vegetables

Try adding in some veggies to up your fibre intake. SPINACH is a great addition to a vegan diet due to its abundance of CALCIUM, VITAMINS, IRON, and ANTIOXIDANTS. Bell peppers are also a tasty way to get in some Vitamin A and add some sweetness to your dish.

  1. Add some flavour!

Add some flavour with a mix of seasonings and sauces. Here, there are many vegan options at your disposal, including Marinara, Harissa, Curry, Sweet’n’Sour, Schezuan
 the choices are endless! Top it off and enjoy.

HIGH-PROTEIN VEGAN RECIPE IDEAS

Do you need some inspiration for some high-protein vegan meals? We’ve gathered some delicious recipe ideas that can be prepared in minutes.

  1. Burrito Bowls - Cheap, simple and easy. Start with a bed of rice, sweetcorn and a bean of your choice (we recommend black beans or pinto beans). Add some jackfruit, a little salsa, guacamole, griddled veggies, and finish with a handful of lettuce.
  2. Lentil Bolognese - A plant-based take on the classic. Fry onion, carrot and celery in a pan. Stir in the lentils, chopped tomatoes, tomato purée, herbs and stock. Bring to a simmer, then cook until the lentils are soft and tender. Season well and serve with cooked spaghetti.
  3. Chickpea Salad - Light and refreshing, this salad is the perfect lunchtime treat. Finely dice celery, onion, bell peppers, and cucumber. Toss them together in a large bowl and season with salt and pepper. Make a vinaigrette by combining olive oil, vinegar, lemon juice, parsley, and chilli flakes. Combine with your chickpea mixture, and then season with salt and pepper.
  4. Vegan Stew - Hearty and filling. Fry a finely chopped onion until browned. Add your seasoning of choice along with finely sliced celery and pepper and cook for 5 minutes. Add tinned tomatoes, veg stock and courgette and cook for a further 20-25 minutes. Stir in cooked lentils and bring back to a simmer. Serve alongside rice, mash or quinoa.

So whether you’re a veteran vegan and meal prep expert or are just looking to test the waters, vegan meal prep is a fantastic way to help improve your health and save money.

Don’t think you have time to do meal prep? Bozu offers a wide variety of vegan meal prep options, prepared by professional chefs and delivered straight to your door. Simply have a browse of our delicious meal selection that offers you plenty of healthy, and tasty, plant-based options to choose from. Our chefs will then carefully prepare your food, taking the utmost pride in flavour and presentation and using only the freshest of ingredients. We then deliver these to any location within the UK mainland.

Our options include:

Cajun Tofu Wedges

An exciting twist on a vegan classic! Our tasty pan-seared tofu is bursting with flavour and texture. 

Macros:

Protein: 24gm

Carbs: 27gm

Fat: 28gm

kCal: 456

Vegan Mac ‘N’ Cheese

The ultimate cheesy, saucy and creamy meal. Topped with breadcrumbs and baked until golden brown and crispy. Seriously satisfying. 

Macros:

Protein: 14gm

Carbs: 50gm

Fat: 19.4gm

kCal: 429

Black Bean Burger with Potatoes

This delicious vegan bean burger is simply a treat for the taste buds and nourishes the body. Lightly fried until golden brown, it includes a blend of herbs, sweetened onions, and an array of beans. It’s also accompanied by some tasty seasoned Charlotte potato. Delicious!

Macros:

Protein: 14gm

Carbs: 50gm

Fat: 9gm

kCal: 292

You can browse all of our DELICIOUS VEGAN OPTIONS HERE.

You can also check out our FAQ SECTION for answers to all of your queries or CONTACT US HERE.