Want to know how to feed your family delicious vegan food that doesn’t cost a bomb? Rachel Musson, founder of Loved and Enough, has a free seven day vegan meal plan featuring meals that costs £1 a day per person
Rachel Musson has been vegan for over a decade, starting off as a vegetarian and at one point, going completely raw. She recently founded Loved and Enough, a community for those looking to embrace the vegan lifestyle, from the complete novice to the seasoned pro and everyone in between.
Through her own personal journey, and the creation of Loved and Enough, Rachel decided to make it her mission to ‘take the hassle out of eating vegan’ after constantly being asked how she lives this lifestyle, with the assumption it must be both expensive and time consuming.
‘Many people aren’t aware of how easy it can be to enjoy great vegan food and how economical’, with this in mind Rachel decided to show people just how simple it can be. Rachel decided to create VegPlan to do just that.
VegPlan is a free 7 day menu (with breakfast, lunch and dinner), that feeds your family hearty, tasty vegan food, for just £1 per person, per day. You can subscribe to the seven day plan at here to kick-start your vegan journey.
Here’s a one day taster menu:
Breakfast: Pumpkin spice apple porridge
A warming porridge which is ideal for a filling breakfast.
Level: Easy
Prep time: 5 mins
Cook time: 15 mins
Ingredients:
200g porridge oats
700ml plant milk
300ml water
Half tsp salt
2 tsp pumpkin spice mix (or cinnamon)
2 finely shopped apples
Method:
Mix all ingredients in a pan
Stir well
Cook on a low heat until oats are cooked and apple has softened
Serve with a sprinkle of pumpkin spice or cinnamon
Try a drizzle of syrup to add sweetness, maple or golden syrup work great or try agave for a natural sweet hit
Lunch: Leek and potato soup
A thick soup which satisfies as a hearty meal and freezes well.
Level: Easy
Prep time: 5 mins
Cook time: 30 mins
Ingredients:
250g leek chopped
500g potato cubed
100g / ½ medium onion
Vegetable stock cube
1ltr water
Method:
Lightly fry leek and onion until softened
Add water, stock and potatoes
Bring to boil and then simmer
Cook for about 30 minutes until potato is soft
Blend half of the soup until completely smooth, then add remaining half and blend in other half leaving the soup slightly chunky
Note: If you do not have a blender, mash in the potato to dissolve into the soup
Serve and enjoy
Dinner: Vegan chilli and rice
This simple vegan chilli with rice is a hearty and filling dish the whole family can enjoy. The chilli also freezes well in portions, so you can use it when you want to, although I always cook the rice fresh.
Level: Easy
Prep time: 15 mins
Cook time: 20 mins
Ingredients:
63g dehydrated soy mince – rehydrate as instructed using a stock cube
Half an onion, diced
Half a carrot, chopped into small chunks
Cans of chopped tomatoes
Half tbsp oil
1 tbsp tomato puree
Salt/pepper to taste
Half can of kidney beans
2tsp chilli flakes (or to taste)
400g rice
Method:
Gently fry the onion and carrot in oil until softened
Add tinned tomatoes and tomato puree
Stir and add in rehydrated soy mince
Add kidney beans and chilli to taste
Put on a gentle heat and stir regularly to ensure no sticking
Leave on low heat for about 30 minutes
Serve chilli with cooked rice
Rachel Musson‘s own journey has lasted over the past thirty years, with two decades of first being vegetarian and the last 10 years as vegan, with most of them as a raw foodist. You can read more in Rachel’s first blog about specifically why she became vegan. To Rachel, great vegan food is quite simply ‘Great Food’ and through the recipes and information shared on her website, she hopes to inspire others to eat more vegan food.
Subscribe to VegPlan here, and follow Loved and Enough on Facebook, Twitter @lovedandenough and Instagram @lovedandenough.
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