Your Weekly Vegan Menu For September

September is a month of transition. Summer is ending, the days are noticeably shorter and we are preparing for the arrival of autumn. School routines also return and the continuous day is over for the people who have enjoyed it.

The menu that I present below, prepared with seasonal foods, makes your life easier in these moments in which we rethink habits and it is difficult for us to get back into the rhythm.

• You can download the weekly menu for September here.

Weekly September menu with seasonal fruits and vegetables

Some stone fruits, such as vine peaches, claudia plums, and even nectarines, are still ripening and can still be found. It is also still a very good time to enjoy melons and watermelons. As it is the end of the season, it is highly recommended to take advantage of the offers to buy in quantity and make compotes or homemade jams, which combine with the autumn and winter porridges to come.

Grapes and figs arrive and summer pears will continue to have an important place in the fruit shop, and we will also finally be able to taste the ercolina variety. In addition, there are other fruits that return, of which we use regularly in our dishes, such as kiwi, loaded with vitamin C, mango and avocado.

Towards the end of the month, we will also have the first pumpkins and sweet potatoes, which announce the arrival of autumn.

The cold tomato soups can refresh us even at any time and we will have lettuce and cucumber for the freshest dishes.

As temperatures soften, we can begin to include stews more regularly, both legumes and vegetables or potatoes.

It is also an ideal time to make peppers, aubergine and roasted onions, which will serve us for breakfast or to accompany any meal, or to brighten up a sandwich.

In these last menus you are finding lunch and dinner options with two dishes, but also some that are a single dish. In the case of buddha bowls, it is easy to be clear about how to balance the plate, because they have become very popular, but there are other ideas where the proportions are not so clear. This article on unique Havard Healthy Plate- style dishes will give you a couple of extra ideas to add to your weekly menu.

Finally, remember that they are just ideas for you to see the wide variety of dishes that can be incorporated into a 100% vegetable menu. They try to avoid some obvious options, such as making a fruit-based meal, which is perfectly healthy, or indicating the amount of water to consume, something that the body itself will ask of us. You just have to listen to it.

For people who find it difficult to recognize the threshold of thirst, the use of flavored waters or the inclusion of fruits and vegetables with a high percentage of water may be interesting.

Breakfasts

Although breakfast, like the rest of the meals, is totally optional, we leave you some ideas to take at home before going out or to take away.

• Mango and oatmeal smoothie with vegetable milk
• Avocado and crumbled tofu toast
• Hummus and fresh tomato sandwich with arugula
• Homemade granola with vegetable milk
• Toast with pepper and roasted aubergine and olive pate

It’s still the time for fresh breakfasts like frappe coffee, chocolate shakes and summer porridges, which are made in the fridge.

Snacks and snacks

With the past month, especially in the first fortnight, it is still a very good time for homemade ice cream and slushies.

• The chocolate and date ice cream, besides being great, gives us a lot of energy and protein.
• Homemade bars, dates, nuts and seeds, etc.
• Unsweetened vegetable yogurt with blackberries.
• Fruit salad with lemon juice.
• And of course, the fresh fruit, the dried fruit and nuts are excellent choices to consume at any time of the day, as a snack or dessert.

Monday

Meal

• Option 1: Black bean stew and vegetables with potato.
• Option 2: Mushrooms stuffed with textured soy and roasted peppers and roasted aubergine.

Dinner

• Swiss chard, cucumber, tomato and vegetable pasta salad.

Tuesday

Meal

• Option 1: Chickpea and pumpkin curry with brown rice.
• Option 2: Sauteed cabbage, mushrooms, onion and carrot with smoked tofu and quinoa cooked with oregano.

Dinner

• Option 1: Green bean and potato salad with hemp seeds and nutritional yeast.
• Option 2: Baked pumpkin, carrots and onion with marinated tofu.

Wednesday

Meal

• Option 1: Watermelon gazpacho and seitan stew with potato.
• Option 2: Instead of gazpacho, peach salad with lettuce, walnuts and sprouts with mustard vingret.

Dinner

• Option 1: Baked cauliflower and seitan with mushroom sauce.
• Option 2: Vegetable quiche and tofu skewer with satay sauce.

Thursday

Meal

• Option 1: Buddha bowl of brown rice, chickpea tempeh and sauteed vegetables.
• Option 2: Green sprout salad, figs, whole wheat pasta and grilled tofu.

Dinner

• Option 1: Lentil Hummus with Carrot and Zucchini Sticks and Tomatoes Stuffed with Cauliflower Couscous.
• Option 2: Instead of the hummus, cold apple zucchini cream with crumbled tofu sauteed.

Friday

Meal

• Option 1: Vegan potato omelette and grilled tempeh with beetroot and tomato salad.
• Option 2: Millet salad with cooked lentils, parsley leaves, steamed broccoli and carrots, with curry, soy sauce and lime juice.

Dinner

• Option 1: Gazpacho with hemp seeds and vegan Russian salad.
• Option 2: Salmorejo with tomato, onion and crumbled tofu topping.

Saturday

Meal

• Option 1: Vegan tofu croquettes with coleslaw.
• Option 2: Eggplant lasagna with textured soy, natural tomato sauce and caramelized onion, accompanied by a complete green salad.

Dinner

• Option 1: Steamed broccoli with sautéed white beans, almonds and paprika.
• Option 2: Beetroot hummus with whole wheat pita and green leafy salad with kiwi and walnuts.

Sunday

Meal

• Option 1: Savory crepes with mushrooms and tofunesa
• Option 2: Vegetable burger on whole wheat bread and green gazpacho

Dinner

• Option 1: Seasonal Vegetable Soup with Tahini and Hemp Seeds
• Option 2: Zucchini rolls stuffed with tofu and cabbage