The decisive factor for this article is the “Healthy Eating Day” chosen by the Association for Nutrition and Dietetics (VFED), which is being held for the 25th time this year. The aim is to bring this important topic into focus in order to make people aware of it in everyday life.
In this context, we have put together a day for you with great recipes that are based on average nutritional requirements. It is important to understand that every person and every body has different requirements - this means that the nutritional values should be individually adjusted depending on physical activity and health status. For this reason, the template serves as inspiration and stimulus for a balanced, vegan nutrition day.
The basis is the average values of 2000 kcal, 264g carbohydrates, 72g protein and 66g fat per day. Here You can find a good source to calculate your personal nutritional requirements or talk to your doctor to be on the safe side.
The quantities for the following recipes are intended for one person.
Breakfast smoothie bowl
- 100ml oat drink
- 1 small banana
- 80g frozen berries
- 10g desiccated coconut
- 2 tbsp oat flakes
- 10g flax seeds
- Mix Easy To Shake Organic Oat Drink with banana, berries and oat flakes until creamy. Leave a few berries here for topping.
- Top with coconut flakes, flax seeds and berries.
Vegetable scrambled eggs with pine nuts
- 30g Easy To Mix Vegan Egg Powder
- paprika
- ½ carrot
- 3 mushrooms
- ¼ zucchini
- 1 slice of whole wheat bread
- 1 tbsp coconut oil
- 10g pine nuts
- Salt pepper
- Wash the peppers and zucchini and cut them into small pieces.
- Peel the carrot and cut it finely.
- Clean mushrooms thoroughly and cut into slices.
- Roast the pine nuts without oil in a non-stick pan.
- Heat coconut oil in a pan and fry the vegetables for a few minutes. Salt and pepper.
- Easy To Mix Vegan egg according to the preparation recommendations, mix into a smooth batter and add to the vegetables in the pan.
- Turn the egg as soon as it sets and can be easily removed with a spatula.
- Now make scrambled eggs.
- Top with pine nuts and enjoy with bread.
Quinoa salad with nuggets
- approx. 40-50g Easy To Mix Nuggets Powder
- approx. 15-20g breadcrumbs
- 50g quinoa
- 70g leaf spinach
- ½ onion
- 50g cocktail tomatoes
- 1 tsp sesame seeds
- 1 ½ tsp lemon juice
- 1 tsp maple syrup
- 1 ½ tbsp oil
- Salt pepper
- Mix Easy To Mix nuggets according to instructions and cool.
- Cook quinoa according to the preparation recommendations.
- Wash spinach.
- Peel and chop the onion.
- Wash cocktail tomatoes and cut into small pieces.
- After the cooling time, form nuggets from the nugget mixture, brush them with a little water and bread them. Fry in oil (1 tbsp) until crispy.
- For the dressing, mix the remaining oil with lemon juice, maple syrup, salt and pepper.
- Mix the quinoa, spinach, onion and tomatoes with the dressing and enjoy with the nuggets.
Your snacks throughout the day
- Nut goji berries (approx. calorific value 261 kcal, fat: 9.8g, carbohydrates 32g, protein 9.2g): 20g cashews plus 40g goji berries
- 1 apple (approx. calorific value 72kcal, 0.3g fat, 16.2g carbohydrates, 0.3g protein)
- Power shake (approx. calorific value 357kcal, fat 5.2g, carbohydrates 66.1g, protein 7.3g): 150g spinach, 1 banana, 100ml orange juice, fresh, 30g dates
- Mix all ingredients for the power shake.
- Just eat the other snacks ;)