In the UK, it is estimated that well-planned, completely plant-based, or vegan, diets need just one third of the fertile land, fresh water and energy of the typical British ‘meat-and-dairy’ based diet.
The British Dietetic Association (BDA).
The following plant-based meal ideas have been curated for their nutritional content and ease of preparation. Images have been sourced from online vegan recipe creators. Nutritional information is provided by the NHS UK and the book ‘Vegan Savvy’ by dietician Azmina Govindji. Additional sources are shown in the meal information.
For more information about vegan nutrition view Health Benefits of Plant Foods: A Complete Guide.
Nutritious Bean Salad
Beans, walnuts, pumpkin seeds, and avocado provide protein, iron, and B vitamins, while walnuts and pumpkin seeds also offer Omega-3 ALA, zinc, and choline. Bell peppers enhance iron absorption with vitamin C.
Add your favourite minimally processed plant-based dressing. Pairs well with romaine lettuce leaves, and/or a jacket potato. You can also add other salad veg like tomatoes, cucumber, celery, and salad onions.
Image credit: betterfoodguru.com
Tofu and Broccoli Noodle Salad
Tofu, broccoli, and brown rice noodles are nutritious foods that provide protein, iron, calcium, zinc, choline, and B vitamins.
Marinate tofu in a soy, ginger, and miso dressing, ensuring it’s low in salt and sugar if shop-bought. Add sesame seeds for protein, healthy fats, iron, calcium, B vitamins, and zinc.
Image credit: lastingredient.com
Vegan Red Onion & Rosemary Sausages
Minimally processed soy-based or rehydrated textured pea protein sausages are a good source of protein and are often seasoned with onion and herbs for extra flavour.
Add to a seeded or wholemeal bun, which contains essential vitamins and minerals like calcium, iron, and zinc. Also great with salads and Mediterranean vegetables.
Image credit: lindamccartneyfoods.co.uk
Tofu Greek Salad
Tofu is rich in iron, zinc, choline, and selenium, with some varieties fortified with calcium. Adding bell pepper enhances vitamin C for better iron absorption. Pair with your favourite salad vegetables, a low-salt, low-sugar dressing, and serve alongside a jacket potato for added protein, B vitamins, and choline.
Image credit: karissasvegankitchen.com
Lentil, Spinach and Mushroom Bolognese
Lentils, spinach, white mushrooms, and whole wheat pasta are nutritious foods rich in protein, iron, B vitamins, zinc, and selenium1. Cook the ingredients, add your favourite plant-based vegan tomato sauce and cook/season to taste. If the sauce is shop-bought, check the label for a low salt, and sugar content.
For added nutrition serve with roasted broccoli which contains calcium, B vitamins, choline, and vitamin C (which supports iron absorption).
Image credit: ellerepublic.de
Roasted Broccoli
Broccoli is rich in fibre, calcium, B vitamins, choline, and vitamin C (which aids in iron absorption).
Microwave the broccoli for a couple of minutes, then spray it with garlic-infused rapeseed oil, roast in the air fryer and season.
Image credit: simplyrecipes.com
Wendy Corbett 