Kickstart a vegan lifestyle in just one month! Sound too good to be true? It’s not. Kim- Julie Hansen’s 28 Vegan Plan is a guide to meal prepping for 4 weeks. This includes delicious recipes and how to prepare them in a clever way that saves times, money and food waste. The book also includes fantastic resources on nutrition so you can get everything your body needs from a vegan diet and answer’s other vegan lifestyle questions.
The 28 Day Vegan Plan helped me relook not just how I was cooking balanced meals, but I saved so much time! I went from cooking for about 45 minutes to 1.5 hours daily to just 30 minutes on average. That’s right, 30 minutes and I had 3 homemade meals every day. The 28 Day Vegan Plan comes with a weekly shopping list and menu plan, then it breaks down what meal prep to do (it’s about 2 and a half hours worth). I chose to do this on a Sunday but some weekends it wasn’t possible and I switched meal prep to a Monday morning. I’m very lucky to have a flexible schedule! I found the amount of food in each menu to be satiating and didn’t feel hungry after meals, there are also snacks included!
I found the only major changes I made to the menu where if something was in season. I try my best to shop seasonally. Firstly because it’s better to support local farms and reduce the carbon footprint of the food we buy and secondly, nature provides us with the type of nutrients we need at different times of the year. This was pretty easy to do, subbing out brussels sprouts for different cruciferous veg like cauliflower or buy kale when local spinach was on the shelf.
I would highly recommend the 28 Day Vegan Plan to people who want more veggies in their diet, those on the start of their Vegan journey and vegans who just want fresh ideas or to be a bit more organised with their food. Each day of the plan has a beautiful quote to inspire you like “Nothing has changed my life more than realising that it’s a waste of time to evaluation my worthiness by weighing the reaction of the people in the stands.” Brene Brown. There is a wonderful chapter talking about a vegan lifestyle.
Below are three of my favourite recipes in the book! They are the Blueberry-Banana Ice Cream Bowl (you can eat it for breakfast or dessert!), Chickpea Cabbage Boats and the Red Pepper Coco Turmeric Stew.
Blueberry Banana Ice Cream
What could be better than ice cream for breakfast? Blueberry ice cream for breakfast! If you need to have your breakfast on the good, you could easily add more liquid and turn into a smoothie, with the additional nuts on the side. 415 Calories Prep time 3 to 5 minutes Total time 3 to 5 minutes
- 2 frozen bananas
- 100g frozen blueberries
- 60ml cashew milk (almond will do)
- 2 tablespoons walnuts (I subbed for cashews because it’s what I had)
- Blend the bananas, blueberries and cashew milk in a blender or food processor. You may need to cut the bananas into smaller chunks. Add more nut milk or water if necessary.
- Top with the walnuts and enjoy
- Notes: Here your food prep would be freezing the bananas and blueberries (if you bought fresh)
Chickpea Cabbage Boats
This recipe was shared on Day 2 of 28 and still sticks out in my mind. It’s so simple, but delish, light and filling enough to keep you going till dinner. I love Dijon mustard so my maple mustard dressing wasn’t smooth like in the 28 Day Vegan Plan. 550 Calories Prep time 2 minutes Cook time 3 minutes Total time 5 minutes
- 170g cooked or canned chickpeas
- 1 tablespoon olive oil
- 1 teaspoon curry powder or ground turmeric
- 1 serving Cooked Veggie Mix* (this is approximately 1/2 to 1/3 cup of veg)
- 2 red cabbage leaves
- Herbs of choice for garnish
- 2 tablespoon mustard
- 1 tablespoon maple syrup
- Cook the chickpeas with the olive oil and curry powder in a large frying pan over high heat for 2 minutes.
- Add the veggie mix to the pan and cook for another minute.
- Mix the mustard and maple syrup together with a fork or whisk.
- Fill the cabbage leaves with the chickpea-veggie mix, top with the maple mustard dressing and garnish with herbs if using.
- Notes: the veggie mix that is detailed in the 28 Day Vegan Plan meal prep included onion, courgette, pepper, brussels sprouts, celery and carrots sauteed with spices. I used the leftovers of a stirfry pack that I already had. It should be approximately 1/2 to 1/3 cup.
Red Pepper Quinoa Bowl
This is a comforting, nutrient dense bowl filled with veggies, protein and one of my favourite spices, paprika I love having this for dinner, especially in chilling months. Prep Time 2 minutes Cook time 20 minutes Total time 22 minutes Makes 2 servings
- 85g red quinoa
- 370ml water
- 2 small or 1 large courgette
- 2 cloves garlic, minced
- 250ml tinned full-fat coconut milk
- 3 tablespoons dried onion flakes
- 2 teaspoons smoked paprika
- 1 teaspoon paprika
- Sea salt and ground pepper to taste
- 225g cherry tomatoes
- 8 sundried tomatoes (preferably dried or oil-free) chopped
- fresh oregano leaves
- Rinse the quinoa. Combine it with the water in a large frying pan and simmer for about 10 minutes. Add a little more water if the quinoa looks dry.
- Meanwhile, dice or chop the courgette and pepper, mince the garlic
- In a large frying pan, add the courgette, pepper, garlic, coconut milk, onion flakes, paprika, salt and pepper. Cook over low to medium heat for 5 minutes.
- Add the cherry tomatoes and sun dried tomatoes and let simmer for 5 more minutes.
- Stir well and add more seasonings if desired. Serve topped with herbs if using.
A huge thank you to Pan MacMillan SA for gifting me with a copy of the 28 Day Vegan Plan. I have been telling anyone who will listen how great this book is since I first started paging through it. You can find the 28 Day Vegan Plan online at Loot, on takealot.com (e-book) or in Exclusive Books stores.