Vegan Meals

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Visit my other website veganbotany.com for planting, natural medicine, and vegan health information.

vegan.com , vegan.org , and myfooddata.com are resourceful and informative.

Excess or deficient vitamins, minerals, and nutrients cause symptoms like poor absorbency of vitamins, minerals, and nutrients, cognitive decline, hair loss (excess vitamin A), and feeling faint and irregular heartbeat (potassium deficiency).

Freezing foods destroys vitamins, nutrients, and minerals.

Cooking breaks down some vitamins and nutrients.

The body can only absorb limited amounts of vitamins, minerals, and nutrients at one time; Large meals overwhelm the body, and the extras that can’t be absorbed are removed from the body.

Timing meals and snacks apart, while strategizing what to eat while considering nutrient absorbency interactions from other consumables, allows the most vitamins, nutrients, and minerals to be effectively absorbed, increasing the body’s energy, improving the mind’s cognition, and reducing soreness and pain in the body.

Try my personal meal routine for every day.

The portions listed are designed for a 5’1″ female weighing approximately 110 lbs. with a moderate activity level. If you weigh more, you will likely need to increase the portion sizes—particularly the calorie-dense foods like beans, quinoa, oats, and plantains—to meet your energy needs.

I recommend using a calorie and macro calculator to estimate your daily needs, then adjust the portions of carbs (oats, plantains, beans, quinoa) and protein (tempeh, beans) accordingly. You can also share this meal plan with a generative AI tool, providing your weight, height, age, activity level, and goals, and ask it to rescale the portions to match your requirements.

Breakfast

Sort chia seeds to remove unknown seeds from equipment and foreign objects. Morning oatmeal is eaten with chia seeds mixed in to make digesting and crunching chia seeds easier.

Vitamin C from the plantains increases absorbency of the iron from the oats, chia seeds, and tempeh

Exercise 2 hours after eating Breakfast, then:

Drink soy milk immediately after 30 minutes exercise for muscle repair and hydration.

Vitamins A and D from the soy milk require fat from the coconut to properly be absorbed.

2 hours after drinking soy milk,

Calcium (soy milk) vs. Iron (sunflower seeds)

Soy milk calcium reduces iron absorption from sunflower seeds.
Eating nuts and seeds 2 to 3 hours apart separately, at least 2 hours after calcium consumption, allows calcium to properly absorb without the phytates in nuts preventing nutrient absorption, and also allows the iron to be more easily absorbed. Iron absorption is increased by consuming vitamin C at the same time.

2 hours after eating sunflower seeds and walnuts,

No Calcium (soy milk) vs. Zinc (cashews) competition.

4 hours after drinking soy milk allows the calcium to be effectively absorbed so the calcium doesn’t prevent zinc absorption from cashews.
Waiting 2 hours allows iron-binding compounds (phytates) from sunflower seeds and walnuts to thoroughly digest and won’t block the nutrient absorption from cashews

Cashews are high in both zinc and copper, they are eaten separately from the other foods high in these same nutrients to prevent digestive competition for absorption.

Dinner

No Phytate (nuts and seeds) vs. Iron (beans) competition.

Waiting 2 to 3 hours allows the nuts and seeds to thoroughly digest so that their phytates don’t prevent the body from absorbing the iron from dinner.
Sort beans, quinoa, and rice prior to cooking to remove foreign objects. Eat at least one fruit or vegetable with vitamin C to greatly increase iron absorption. Eating fat, in this case coconut and avocado, with dinner allows fat soluble vitamins A, D, E, and K from vegetables to be more easily absorbed into the body.

Vitamin C from the Kale and Avocado increases iron absorption from the beans and quinoa.

Fat from the coconut and avocado is required to properly absorb Vitamins A, D, E, and K form fresh vegetables.
Vitamins A, D, E, and K are fat soluble, and without fat, the body doesn’t absorb them sufficiently.

Beans are low in the amino acid methionine, yet high in lysine. Quinoa is high in methionine. Together, they form complete necessary amino acid proteins.

1 to 2 cups of raw or cooked vegetables

(Fiber, vitamins, minerals, and nutrients.)
Green peas, spinach, corn, beets, butternut squash, acorn squash, brussel sprouts, broccoli, cauliflower, green beans, yellow squash, and zucchini, are my favorite nutritional choices.

Grow organic vegetables from home and cook the leaves for some nutritious greens.

Many plants have edible leaves, including radish, carrot, broccoli, Brussel sprouts, kohlrabi, the gourd family (Cucurbitaceae [pumpkin, butternut squash, acorn squash, zucchini, yellow squash, etc.]), nasturtiums, purslane, dandelions, false hawksbeard, etc. Small leaves are the least fibrous and bristly leaves may be cooked to improve the texture. Be careful not too eat too much, different plants have different levels of oxalic acid that can reduce mineral absorption and cause kidney stones.

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Some manufacturers and growers consider specific nutrients unnecessary to display on Nutritional Facts list, visit myfooddata.com to search for foods by the specific nutrient.