Vegan Diet Plan

Vegan Diet
Vegan Diet

Tofu Scramble

Establish a vegan diet plan is the first thing to do to get a good start on the course of Go for Vegan 30 days challenge.  Since we are changing our daily habit, a structured and organized meal plan can help forming the habit, so that we don’t feel lost, confused and frustrated.

To come up a vegan diet plan for my 30 days challenge, I prepare the following food that I can use. More items will be added as days come by.

1.  Canned food for Vegan:  Canned beans of chickpeas, kidney, black, cannellini, black-eyed peas, pinto, and soybeans, and canned tomatoes and soup.

There is a misbelief in that canned beans are low in nutrition. The fact is canned beans are actually better digested in our body than beans made from scratch.  The reason is canned beans are extensively soaked and cooked so its sugars are removed for better digestion.

2.  Whole Grains for Vegan:  Here is a chart for a list of whole grains that fits very well with vegan diet plan. This chart and details of whole grains and vegan diet is from this excellent book The 30-Day Vegan Challenge.  This book is the main motivation for me to go on the 30 day challenge myself and it provides tons of useful and beneficial information.  I highly recommend you to pick it up if you are serious about getting into vegan.

3.  Fresh Vegetables:  Green vegetables such as spinach, brussels sprouts, broccoli, asparagus, celery, cucumbers, peas, green peppers, and zucchini, and non-green vegetables such as  beets, tomatoes, carrots, squash, and cauliflower and fresh fruits.

4.  Pasta and Noodles:  Most of the noodles are vegan friendly, with some are gluten free, if that is important to you. Read the label carefully if there is trace of eggs.

5.  Tofu based:  Tofu is a good source of protein, and products made of tofu is usually less processed than food made of soy isolate protein.

Vegan Diet Plan Recipe – Tofu Scramble

The secret to making the perfect Tofu Scramble is using just the right textured tofu. Use an extra firm, and squeeze out some of the water.

  • 1 tablespoon olive oil for sautéing
  • 1 medium yellow onion or 3 scallions (green onions), finely chopped
  • 1 teaspoon minced garlic
  • 1 bell pepper (red, yellow, orange, or green), finely diced
  • One 16-ounce package extra-firm tofu, drained and rinsed
  • 1 cup loosely packed spinach leaves, rinsed and patted dry
  • ½ teaspoon turmeric
  • 1 teaspoon cumin
  • ½ teaspoon paprika
  • 2 tablespoons nutritional yeast
  • ¼ teaspoon salt, or to taste
  • Freshly ground pepper to taste
  1. Heat the oil in a sauté pan over medium heat. Add the onion, garlic, and bell pepper and sauté for about 5 minutes, until the onion and peppers are tender and turning a little brown.
  2. Crumble the tofu (with hands) into a bowl to create the consistency of coarse bread crumbs. Add to the sauté pan and stir to combine.
  3. Add the spinach, turmeric, cumin, paprika, and nutritional yeast, and sauté for about 5–8 minutes, stirring occasionally until the tofu is a bright yellow color (from the turmeric) and thoroughly heated.
  4. Add salt and pepper to taste

Stay updated for more vegan diet plan and recipes!

Inspired by  30 Day Vegan Challenge.


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