Sample Soya-free Vegan Menus

The soya bean is an amazing food, but it doesn’t suit everyone! Not a problem! Here are some menu ideas that can be used to satisfy the hungry athlete as well as a person with allergies.



Fruit juice & your favourite hot drink:

Coffee: espresso, black or cappucino [made with oat or almond milk]

Tea: herbal, green or black, with oat milk added if desired

Hot Chocolate [made with oat, almond or coconut milk] and dark chocolate powder

Select from:

1. Coconut yogurt topped with muesli, fresh berries and chopped banana

2. A bowl of steamed brown rice with toppings of nori flakes, freshly ground flaxseed, flaxseed oil, nutritional yeast flakes, salt and pepper

3. Toasted wholemeal bread drizzled with hemp or olive oil; thinly spread with yeast extract or jam

4. Porridge made with oat, almond or coconut milk, chopped dates and a pinch of cinnamon

5. Potato slices sauteed in sesame oil, with grilled mushrooms and tomatoes, a serving of baked beans and a slice of wholemeal toast


Fruit or vegetable juice

Fresh or dried fruit, to follow

Select from:

1. Pitta stuffed with chopped salad, hummous, tahini sauce and falafel

2. Sushi filled with avocado, sweet peppers, cucumber and pickled turnip

3. Lentil and vegetable soup with wholemeal toast and mushroom pate

4. Deluxe salad of lettuce, chopped basil and mint, tomato, radish, red onion, grated carrot, capers, crouton, avocado chunks and vinaigrette dressing

5. Sandwich selection: avocado, basil leaf & cucumber; peanut butter & barley malt syrup; lettuce, grated carrot & sauerkraut; bean pate, mustard & pickle; tahini, sliced banana & flaked almonds


Fruit or vegetable juice

Favourite hot drink, as above

Select from:

1. A handful of nuts and seeds, such as almonds, pumpkin or sunflower seeds, walnuts or hazelnuts

2. A smoothie made with almond or coconut milk and a mixture of fruit and vegetables

3. A selection of dried fruits such as apples, dates, figs, pears, apricots, bananas and mangoes

4. A small plate of raw vegetables such as carrots, cucumber, tomato, courgette and cauliflower with a simple dipping sauce or portion of hummous

5. Seeded oatcakes spread with olive tapenade or mushroom pate


Mineral water

Organic wine or beer

Select from:

1. Couscous topped with chickpea and vegetable stew

2. Spaghetti or penne with Arabiatta sauce and a side of green salad

3. Roast potatoes, carrots and parsnips with gravy, peas and steamed Brussels sprouts

4. Vegetable curry with pilau rice, dhal, spicy greens and poppadoms

5. Buckwheat noodles with stir-fried vegetables and spicy peanut sauce


Favourite hot drink, as above

Select from:

1. Fruit sorbet with a drizzle of rosehip or pomegranate syrup

2. Baked apples with raisin and cinnamon filling

3. Home-made vegan chocolates

4. Lemon and poppy seed cake

5. Coconut cream pie

Peggy Brusseau

Peggy Brusseau

Peg is here to help you every step of the way along your journey to a healthy & happy vegan lifestyle. Take the first step and sign up for her free newsletter!


THE CONTENTED VEGAN is a complete guide to the emerging vegan lifestyle. Based on two decades experience of raising a vegan family.

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