On this website is a nutritionally complete set of five weekly meal plans that gives you all the benefits of healthy vegetarian food in an informative and to easy to follow way. Developed for the Vegetarian Society by a team of nutritionists and chefs, the heart of these meal plans is delicious recipes based on fresh, wholefood ingredients that are convenient and easy to prepare.
The plans exceed recommended daily intakes for all nutrients while keeping saturated fat, added sugar and salt to a healthy minimum. Vitamin and mineral needs are met naturally with the recommended daily intake of fibre exceeded.
Extensive use of the plant proteins found in beans, tofu and nuts means these meals provide rich sources of protein along with complex carbohydrates and low added sugar to keep blood sugar under control.
Let the Vegetarian Society’s meal plans help you with healthy, stylish and flavour-packed meals delivering all the nutrients you need in a delicious, meat-free way.
Benefits for men
Men can benefit from the low cholesterol and high-fibre plant-based meal plan.
This plan meets men’s specific nutritional needs for protein and iron and delivers an enhanced protein intake providing 160% of daily protein requirements. It is a low added sugar plan based on low GI (Glycemic Index) plant carbohydrates to keep blood sugar steady and delivers no more than 6g of salt per day.
Packed with wholegrains, nuts and seeds, these meals will meet men’s specific nutrition needs for zinc and selenium levels, especially important for men’s reproductive and prostate health. Added to the plant-based foundation are moderate amounts of eggs and low-fat dairy to boost vitamin B12 and calcium important for nerve function and bone health.
Benefits for women
The plant-based meal plan has been designed to meet women’s daily requirements based on an average 2000kcal daily energy intake for each week. It is a high-fibre meal plan that provides 100%+ of women’s recommended intake of protein as well as exceeding the women’s requirement for iron.
Added to a plant-based foundation of wholegrains, pulses, nuts and seeds are moderate amounts of low-fat dairy and eggs to boost vitamin B6 for energy and calcium for bone health.
The plan is a low added sugar plan based on low GI (Glycemic Index) plant carbohydrates to keep blood sugar steady and cravings at bay. It is folate-rich and delivers no more than 6g of salt per day.