What is Vegly?
Vegly is a meal planner for vegetarians. We offer a new meal plan each week with breakfast, lunch, dinner and snacks for each day. You can decide which meals you want to add to your shopping list and which meals you want to give a miss, or eat out instead. We also include nutritional information for each meal and day which is based on UK daily reference intakes. Our goal is to help make your life easier by making the inevitable daily tasks of doing your own meal planning and grocery shopping easier, while giving you the peace of mind that you are in control of your nutrition.
For more information on nutrition guidelines and reference intakes there is a wealth of information available on the NHS website here: http://www.nhs.uk/LiveWell/Goodfood/Pages/goodfoodhome.aspx
Why are the day plans under 2000kcal?
The day plans are typically aimed to be anywhere between 1700 and 1850 calories as beverages will add calories on top of that. While drinking water is of course the healthiest option, we know that drinking nothing but water 24/7 is not easy to sustain. Vegly’s aim is to help people with meal planning, not to prescribe a strict diet. It is normal to have a cup of coffee in the morning and a tea in the afternoon, not to mention an occasional glass of wine to compliment a good pasta. You don’t have to change your lifestyle to use our meal plans.
Do I still need to exercise?
Yes, of course. A balanced diet goes hand in hand with exercise.
Who does Vegly cater for in the meal plans?
We’ve based the meal plans on the daily reference intakes for the average adult aged 19-64, excluding those with special dietary requirements such as pregnancy. We are aiming to cater for families and those with special requirements in future.
Will this be more expensive than my regular shop?
Well, that really depends on how much your regular shop costs. That said, you are in control of the products and brands you choose to buy.
Should I still take vitamins or supplements?
There is a lot of information out there on vitamins that you need being vegetarian. The main vitamin that must be supplemented is B12. There are also other vitamins that you should be aware that you may need such as iron and Omega 3. While we do encourage the use of flaxseed oil (for Omega 3) in our salads and cold meals (as it cannot be heated), we do not have salads in every day plan. Also while we do include plenty of green leafy veg and legumes for iron, these may not be at the maximum level required every day and you should be aware that you may need to supplement these.
Of course we could make sure you get everything with the meal plan, but we don’t really want to eat 500 grams of spinach or 600 grams of chickpeas every day, so we thought you might not want to either. For more information about the vegetarian diet and nutrition have a look at the NHS website here http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx, or ask your doctor if you have any specific concerns.
What cooking equipment do I need?
You will need the basic kitchen appliances and equipment. We avoid recipes that require unusual equipment such as deep fryers. If you do already have you may find a use for them in some of the recipes and are still welcome to use them.
We consider basic appliances to be: stove, oven, microwave, kettle and toaster.
Basic equipment includes the following: large non-stick frying pan, a good sharp knife, set of pots (at least one small and one large), chopping board, colander, grater, peeler, spatula, wooden spoon, ladle, tupperware, mixing bowl, baking tray, baking paper, pie dish or individual oven dishes, kitchen towels and rolling pin. You may also find a hand blender, wok, small kitchen scale, measuring cups, a slotted spoon and a spaghetti spoon helpful.
Will I have food waste?
We do our best to limit any food waste that may occur, as we don’t want food waste ourselves. We try to ensure that week plans have enough meals to use up what you may have leftover from buying a perishable item, or we make sure it can get used up in the next week plan. We also include tips on how to deal with leftover ingredients when possible. If you buy food in quantities matching the grocery list then food waste should be minimal if there is any at all.
Can I substitute cooking vegly meals by eating out instead?
Yes, many meals (especially lunches and snacks) are available in restaurants and supermarkets. Always check first with the restaurant if their version of the meal is vegetarian especially where cheese or sauces are involved. Some cheeses are not always vegetarian, such as parmesan, and some sauces may include fish sauce or a meat stock.
I don't like certain foods can I remove them from my meal plan?
It’s up to you whether you want to only use recipes you like, or swap ingredients you don’t like with ones you do.
Is Vegly affiliated with any food products or brands?
No, Vegly is does not have any affiliations. We aren’t affiliated with any of the websites or products that we may mention on our website or in the meal plans. You may have noticed that within the FAQ section we refer to the NHS website, this is because they are the authority when it comes to nutrition in the UK and the information on their website is very helpful.
Sometimes in our recipes we reference specific vegetarian products, particularly the Quorn brand. This is because not only are their products widely available throughout the UK, but it also helps us to show you more accurate nutrition information. Sometimes different brands of vegetarian products use different ingredients to make a similar product like a vegetarian “chicken”, so we rather refer to the specific product we used so you know how we got to the nutrition information for that recipe.
What should I drink?
What you drink is up to you. As Vegly is not a diet plan, we keep the calories under 2000kcal so that you can drink whatever you like to drink besides just water. If you are concerned about what to drink and your health, the NHS website offers plenty of helpful advice here: http://www.nhs.uk/livewell/goodfood/pages/water-drinks.aspx When including sugary drinks espscially, you should check the nutrition of that day plan to make sure you are not going over the daily reference intake of sugar.
What if I'm not good at cooking?
Not everybody’s a master chef in the kitchen, and that’s okay. We keep our meals simple, with step by step instructions to help even beginners. Everybody should learn to cook, even just the basics. If the thought of cooking still makes you uncomfortable try get a friend to help you. Also many of the meals can be commonly found already made in restaurants and supermarkets, so if something seems too complicated you can always look into the eat out option.
I have a food allergy, can I still use Vegly?
Currently we do not cater for those with special dietary requirements. It is up to you whether you want to try Vegly and swap certain ingredients for alternatives when you shop.
I have medical dietary requirements, can I still use Vegly?
You should speak to your doctor first before using Vegly.
Will I lose weight using Vegly?
Vegly is not designed to be a weight loss diet plan. However you may experience weight loss if your diet was previously unbalanced. If you do experience weight loss and are concerned about it, speak to your doctor. The 2000 calorie a day diet is only an average, and you should be aware of your caloric intake needs especially if you should be eating more.
Does Vegly offer a vegan meal plan?
Not yet, but it’s in our plans.
Does Vegly offer a meat friendly meal plan?
No, and we don’t plan to offer one in the future.