Als Veganerin kann die tägliche Essensplanung manchmal eine Herausforderung darstellen. Doch mit ein wenig Wochenplanung und kreativen Rezeptideen lässt sich auch eine rein pflanzliche Ernährungsweise abwechslungsreich und lecker gestalten. In diesem Artikel teile ich meine persönlichen Tipps und Lieblingsgerichte für den #veganuary.

Was ich als Veganerin koche - Wochenplanung & Rezeptideen #veganuary

Whether you are new to the vegan world or have been a vegan for years, welcome to this video where I share how I create a weekly meal plan, find recipes, and organize my cooking. Sometimes, we all feel like we are constantly making the same meals and need a bit of inspiration and creativity to spice things up. I will give you some tips and explain how a perfect week of meal planning looks like for me.

Please note that not every week will be perfect, and that’s okay. There will be times where I follow the plan strictly and other times where I’ll ignore it and cook whatever I feel like. However, I always come back to making a weekly meal plan because it helps me feel organized and mentally prepared for the week ahead.

I prefer to create my meal plan digitally, and I usually start on Friday and plan my meals from Saturday to Thursday. However, planning every day of the week on a Sunday evening works too. The benefit of digital meal planning is the ability to share it with family members or friends and easily move meals around if needed. For example, if I don’t feel like cooking on a certain night, I can move that meal to another day or opt for a simple sandwich instead.

I mainly focus on planning dinner meals as my child eats lunch at school, and I usually have something easy to prepare for lunch at work or conferences. I don’t put too much effort into planning breakfasts as I usually stick to oats or toast, and I find it too much of a hassle to make an elaborate breakfast. However, you can add breakfast and lunch meals to your plan if you want to.

Once you have your weekly meal plan ready, it’s time to create a shopping list. I usually go shopping on a Monday and buy everything I need for the week. However, I’ll grab some fresh produce like bread or apples during the week if necessary. Having a shopping list makes life easier, and it eliminates the mental stress of figuring out what to cook every day.

Here’s an example of a week’s meal plan:

Saturday: Stuffed bell peppers Sunday: Spaghetti carbonara Monday: Brotzeit (bread with toppings) Tuesday: Fricassee with noodles Wednesday: Fried potatoes with sausages Thursday: Brotzeit

Now, let’s talk about recipe inspiration. I use a notes app where I categorize different meals and note down ideas and ingredients. The categories are breakfast, wraps, salads, soups, sides, and snacks. Whenever I come across a new recipe or create something new, I note it down for future reference. Here are some examples of meals you can try for each category:

- Breakfast: porridge, pancakes, overnight oats, avocado toast, French toast, tofu scramble - Wraps: vegan gyros, beans, chicken, avocado - Salads: Greek salad, Caesar salad, Buddha bowl, quinoa salad - Soups: tomato soup, lentil soup, vegetable soup, maultaschen soup - Sides: roasted veggies, mashed potatoes, sweet potato fries, quinoa, rice - Snacks: hummus, guacamole, veggie sticks with dip, popcorn, homemade energy bars

I hope these tips help you create the perfect weekly meal plan and add some variety to your meals. Remember, it’s okay to deviate from the plan and have some spontaneity in your cooking. Happy cooking!
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