Very often, we might be missing something in our diets, but we don’t know where to start. Most people eating a SAD (Standard American Diet) are missing vital nutrients and need to supplement and change their diets to a more Whole Food approach. But even people on more healthy diets can be missing key nutrients, like a low carb diet which can be deficient in fiber or magnesium, or a low calorie diet which can be calcium deficient. Even diets that stress nutrient rich foods like KETO can still come up short on fiber, or vitamin C.

One group of nutrients that tend to be missing in the vegetarian type specialized diets like vegan, is a lack of essential amino acids that are the building blocks of protein. We can supplement proteins or amino acids artificially, or we can get them from food sources. But sometimes on special diets, we need to get it in our food AND supplement.

Here’s a sample AI generated one day menu with recipes and shopping list for Vegans or Vegetarians to assure they are getting their daily recommended amounts of Essential Amino Acids and protein. Learn more about the differences in amino acids and protein in this blog. For recipes and shopping list, continue reading.

Breakfast: Oatmeal with Almond Butter and Chia Seeds*

Ingredients:

• 1/3 cup oatmeal (dry)
• 1/4 cup cooked lentils
• 1 teaspoon almond butter
• 1 teaspoon chia seeds
• Water or plant-based milk for cooking

Instructions:

1. Cook the oatmeal according to the package instructions using water or plant-based milk.
2. While the oatmeal is cooking, cook the lentils separately if not already cooked.
3. Once the oatmeal is cooked, stir in the cooked lentils.
4. Add the almond butter and chia seeds on top.
5. Mix well and serve.

Lunch: Quinoa Salad with Chickpeas and Mixed Vegetables

Ingredients:

• 3/4 cup edamame (steamed)
• 1/4 cup cooked chickpeas
• 1/8 cup cooked quinoa
• Mixed vegetables (such as bell peppers, cucumbers, tomatoes, as desired)
• Dressing (optional, e.g., olive oil, lemon juice, salt, and pepper)

Instructions:

1. Cook the edamame according to the package instructions.
2. Cook the quinoa if not already cooked.
3. In a large bowl, combine the steamed edamame, cooked chickpeas, and cooked quinoa.
4. Add chopped mixed vegetables.
5. Toss with dressing, if using.
6. Mix well and serve.

Dinner: Stir-fried Tofu with Broccoli and Brown Rice (alternative to TOFU below)

Ingredients:

• 1 tablespoon sunflower seeds
• 1/2 cup tofu (cubed)
• 1 cup broccoli (steamed)
• 1/8 cup cooked brown rice
• 1 tablespoon soy sauce
• 1 clove garlic (minced)
• 1 teaspoon olive oil

Instructions:

1. Heat the olive oil in a pan over medium heat.
2. Add the minced garlic and sauté until fragrant.
3. Add the cubed tofu and cook until golden brown.
4. Add the steamed broccoli and cooked brown rice to the pan.
5. Stir in the sunflower seeds and soy sauce.
6. Mix well and cook for an additional 2-3 minutes.
7. Serve hot.

(Healthier Alternative to the Tofu Dinner with similar macros)

Dinner: Chickpea and Vegetable Stir-Fry with Quinoa

Ingredients:

• 1 tablespoon sunflower seeds
• 1/2 cup cooked chickpeas
• 1 cup broccoli (steamed)
• 1/8 cup cooked quinoa
• 1 tablespoon soy sauce (organic, non GMO)
• 1 clove garlic (minced)
• 1 teaspoon olive oil

Instructions:

1. Heat the olive oil in a pan over medium heat.
2. Add the minced garlic and sauté until fragrant.
3. Add the cooked chickpeas and cook until they are slightly crispy.
4. Add the steamed broccoli and cooked quinoa to the pan.
5. Stir in the sunflower seeds and soy sauce.
6. Mix well and cook for an additional 2-3 minutes.
7. Serve hot.

Snacks: Mixed Nuts and Seeds

Ingredients:

• 1 tablespoon Brazil nuts
• 1/8 cup peanuts
• 1 tablespoon sesame seeds
• 1 tablespoon pumpkin seeds

Instructions:

1. Mix all the nuts and seeds together in a bowl.
2. Serve as a snack throughout the day.

Protein Supplement

Ingredients:

• 1 scoop plant-based protein powder
• Water or plant-based milk

Instructions:

1. Mix the protein powder with water or plant-based milk according to the package instructions.
2. Shake or blend until smooth.
3. Drink as needed.

Summary Shopping List

Grains and Legumes:

• Oatmeal: Small package (to cover 1/3 cup serving)
• Lentils: Small package (to cover 1/4 cup cooked)
• Quinoa: Small package (to cover 1/8 cup cooked)
• Chickpeas: Small package (to cover 1/4 cup cooked)
• Brown rice: Small package (to cover 1/8 cup cooked)

Vegetables:

• Edamame: 1 bag (frozen or fresh)
• Mixed vegetables (bell peppers, cucumbers, tomatoes): As desired
• Broccoli: 1 head or 1 bag frozen

Proteins:

• Tofu: 1 block (to cover 1/2 cup)
• Plant-based protein powder: 1 container

Nuts and Seeds:

• Almond butter: Small jar
• Chia seeds: Small package
• Sunflower seeds: Small package
• Brazil nuts: Small package
• Peanuts: Small package
• Sesame seeds: Small package
• Pumpkin seeds: Small package

Condiments and Oils:

• Soy sauce: Small bottle
• Olive oil: Small bottle
• Dressing for salad (optional): As desired

Spices and Others:

• Garlic: 1 bulb

By following these recipes and using the provided shopping list, you can ensure you have all the ingredients needed to meet your daily nutrient goals, including all essential amino acids, while maintaining a balanced vegan diet.

*AI assist that was barely worth the trouble!!