GETTING ENOUGH PROTEIN ON A VEGAN DIET

7-DAY VEGAN MEAL PLAN

More people are choosing vegan diets. Health benefits, animal welfare and the environmental impact create compelling arguments for adopting a plant-based diet. Many individuals don’t describe themselves as vegan but increasingly aim to increase the amount of plant-based meals and foods in their diet.

Improving the gut microbiome

Eating 30+ different plant-based foods a week is known to improve the gut microbiome. This has many health benefits, including improving digestive health and the immune system. Paying attention to gut health is especially important for women as they approach and go through menopause, because declining estrogen levels is known to kill good bacteria, allowing the proliferation of bad bacteria. This imbalance is part of the reason we gain weight at this point of our lives.

It’s a fact that it’s more challenging to meet your protein needs as a vegan. While there are many more vegan options available in supermarkets, making a meat and dairy-free diet easier and more enjoyable than ever, many are classified as ultra-processed foods and may contain insufficient protein to meet your daily needs, although it’s not always clear how much we should even aim for.

How much protein do you need?

The recommended dietary allowance (RDA) for protein for adult women is 46 grams per day, but experts agree that older adults (sorry, we fall into that category now - or at least I do!) may need more to make up for the natural age-related decline of muscle mass. This happens to women earlier and more dramatically than men, because of menopause, and eating more protein, regardless of whether you exercise or not is an effective muscle-protecting strategy. In research on women aged 50+ high protein diets have been shown to increase muscle mass and decrease body fat. If you strength train, your protein requirements increase to build more muscle in response to the exercise-induced stress on your muscles. A good target to aim for is 75g a day, although there is evidence that much higher amounts are needed for women over 40 who are strength training to build muscle. However, 75g is a good place to start and is an improvement for most people that is not too difficult to achieve.

7-Day Meal Plan

Here's a 7-day meal plan with a variety of delicious and protein-rich vegan meals to help you meet the higher protein goals recommended for menopausal women.

Day 1:

Breakfast: Protein-packed smoothie made with a combination of plant-based protein powder, spinach, banana, almond milk, and a tablespoon of almond butter.

Lunch: Quinoa salad with mixed vegetables, chickpeas, and a tahini dressing.

Dinner: Lentil and vegetable curry served with brown rice.

Day 2:

Breakfast: Tofu scramble with sautéed vegetables and whole grain toast. -

Lunch: Three-bean salad with a mix of kidney beans, black beans, and chickpeas, tossed with a lemon vinaigrette and fresh herbs.

Dinner: Spaghetti with homemade marinara sauce and a side of steamed edamame.

Day 3:

Breakfast: Chia seed pudding made with almond milk, topped with mixed berries and a sprinkle of hemp seeds.

Lunch: Vegan black bean burrito bowl with brown rice, black beans, roasted vegetables, avocado, and salsa.

Dinner: Grilled tempeh skewers with a side of quinoa and roasted vegetables.

Day 4:

Breakfast: Overnight oats made with oats, chia seeds, almond milk, and a scoop of vegan protein powder, topped with sliced almonds and fresh fruit.

Lunch: Falafel wrap with hummus, cucumber, tomato, and shredded lettuce in a whole wheat tortilla.

Dinner: Stir-fried tofu and broccoli with a savoury ginger-garlic sauce, served over brown rice.

Day 5:

Breakfast: Vegan protein pancakes made with a combination of whole grain flour, plant-based protein powder, and almond milk, topped with sliced bananas and a drizzle of maple syrup.

Lunch: Quinoa and black bean stuffed bell peppers, baked until tender and topped with guacamole.

Dinner: Vegan lentil shepherd's pie with a layer of mashed sweet potatoes on top.

Day 6:

Breakfast: Green smoothie bowl made with vegan protein powder, banana and avocado, topped with granola, pumpkin seeds, and fresh fruit.

Lunch: Smashed chickpea salad sandwich made with mashed chickpeas, vegan mayonnaise, celery, and spices, served on whole grain bread.

Dinner: Spicy peanut tofu stir-fry with bell peppers and snap peas, served over brown rice.

Day 7:

Breakfast: Avocado toast on whole grain bread with a sprinkle of hemp seeds and nutritional yeast.

Lunch: Protein-packed quinoa and black bean salad with diced tomatoes, corn, and a lime-cilantro dressing.

Dinner: Vegan chilli made with a mix of kidney beans, black beans, and lentils, served with a side of quinoa.

No need to count calories

When you eat filling, nutritious and homemade foods and cut right back on the snacking (by that I mean you’re not snacking routinely every day) then you don’t need to count calories. Many of my clients naturally lose weight when they change their mindset around eating to prioritise their health and how they function and feel day to day.