The Veganuary Low Carbon Meal Plan

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THE VEGANUARY LOW CARBON MEAL PLAN SEE HOW SIMPLE SWAPS CAN SLASH YOUR CARBON FOOTPRINT Here are seven days of popular meals to feed a family of four one meat and dairy version, the other a vegan version - which show the practical difference our food choices can make. Multiply this by the meals your family eats in a week, a month and a year and it is easy to see why choosing plant-based foods is one of the most powerful tools for reducing our climate impact. As these are classic dishes, we haven’t included full recipes with cooking instructions, rather just the key ingredient listings to show how a few simple swaps can slash the carbon footprint of our meals. All of the recipes make four servings. The CO2eq figures for all meals were calculated using Tuco’s Greenhouse Gas Footprint Calculator.

VEGANUARY LOW CARBON MEAL PLAN BREAKFAST SWAP FOR SWAP 500 ML COW’S MILK 500 ML OAT MILK 0.16 kg CO2eq 350G PORK SAUSAGES 4.85 kg CO2eq 0.6 kg CO2eq 350G VEGAN SAUSAGES 0.8 kg CO2eq SAUSAGE SANDWICH 8 pork sausages FOR 8 vegan sausages 8 pieces of bread BACON SANDWICH 168g bacon 168g vegan bacon 8 pieces of bread 120g butter 120g vegan butter butter vegan butter MEAT VEGAN MEAT VEGAN 7.73 kg CO2eq 1.5 kg CO2eq 2.33 kg CO2eq 0.72 kg CO2eq AMERICAN PANCAKES / VEGAN PANCAKES 200g flour 1 ½ tsp baking powder 1 tbsp sugar 3 eggs 1 banana 2 apples 25g butter — 200ml milk 250ml soya milk 1 tbsp veg oil DAIRY VEGAN 1.47 kg CO2eq 0.86 kg CO2eq

VEGANUARY LOW CARBON MEAL PLAN LUNCH BEEF LASAGNE / BEAN LASAGNE 1 tbsp oil 1 onion 1 green pepper 2 cloves garlic 400g minced beef 400g borlotti or kidney beans 400g tinned tomatoes 25g butter 25g vegan butter 25g plain flour 300ml milk 300ml soya milk CORONATION CHICKEN SANDWICH / CORONATION CHICKPEA SANDWICH 500g chicken 1 tbsp curry powder 2 tbsp mango chutney 90g yoghurt 250g lasagne sheets MEAT VEGAN 13.26 kg CO2eq 3.52 kg CO2eq 500g chickpeas 90g soya yoghurt 3 tbsp sultanas 8 slices bread MEAT VEGAN 4.88 kg CO2eq 1.54 kg CO2eq SAUSAGE ROLL / VEGAN SAUSAGE ROLL 1 tbsp olive oil 1 small onion 400g pork sausages 400g vegan sausage meat 320g puff pastry 320g vegan puff pastry (eg Jus Roll) 1 tsp mustard 1 egg to glaze soya milk MEAT VEGAN 4.2 kg CO2eq 1.74 kg CO2eq

VEGANUARY LOW CARBON MEAL PLAN LUNCH CHICKEN AND SWEETCORN CHOWDER / CHICK’N AND SWEETCORN CHOWDER CARBONARA / VEGAN CARBONARA 100g pancetta 100g vegan meat 100g cheese 100g vegan cheese 3 eggs 125g cashews 150ml soya milk 1 tbsp oil 1 onion 2 tbsp plain flour 400ml milk 400ml soya milk 300ml stock 350g spaghetti 450g potatoes 2 cloves garlic 300g sweetcorn 50g butter 50g vegan butter MEAT VEGAN 4.2 kg CO2eq 1.74 kg CO2eq 300g vegan chicken 300g chicken 25g parsley MEAT VEGAN 4.66 kg CO2eq 2.72 kg CO2eq EGG QUICHE / TOFU QUICHE 320g shortcrust pastry 320g vegan shortcrust pastry 2 tbsp olive or vegetable oil FAJITAS WITH CHICKEN / QUORN 1 tbsp oil 1 red onion 1 onion 1 clove garlic 1 red pepper 1 red pepper 150g courgette 200g bacon 200g vegan bacon 1 yellow pepper 450g chicken 450g Quorn vegan pieces 100g spinach ½ tsp paprika 2 tbsp parsley ½ tsp chilli powder 4 eggs 300g tofu ½ tsp cumin 2-3 tbsp milk 2-3 tbsp soya milk ½ tsp dried herbs 150g cheese 150g vegan cheese 4 flour tortillas 1 large tomato EGG AND MEAT VEGAN 8.6 kg CO2eq 5.44 kg CO2eq MEAT VEGAN 5.04 kg CO2eq 3.01 kg CO2eq

VEGANUARY LOW CARBON MEAL PLAN DINNER CHICKEN CURRY / CHICKPEA CURRY 2 tbsp oil SHEPHERD’S PIE: BEEF / LENTILS 1 large onion 500g chicken 500g chickpeas 2 cloves garlic 1 tbsp sunflower oil 1 onion 3 tbsp curry powder 2 tbsp tomato puree 400g chopped tomatoes 250ml stock 2-3 carrots 500g minced beef 500g lentils 2 tbsp tomato puree 500ml stock 60g spinach 900g potatoes MEAT VEGAN 6.61 kg CO2eq 3.48 kg CO2eq 85g butter 85g vegan butter 3 tbsp milk 3 tbsp soya milk 1 tsp mixed herbs STEAK AND ALE PIE / CHESTNUTS, MUSHROOM AND ALE PIE MEAT VEGAN 16.18 kg CO2eq 4.4 kg CO2eq 2 tbsp oil 850g braising steak 400g mushrooms 450g chestnuts 2 onions BANGERS AND MASH: PORK / VEGAN 1 tbsp oil 2 carrots 2 sticks celery 450g pork sausages 3 tbsp plain flour 450g vegan sausages 1kg potatoes 300ml ale 100ml milk 100ml soya milk 300ml stock 50g butter 50g vegan butter 600g shortcrust pastry 600g vegan pastry MEAT VEGAN MEAT VEGAN 8.15 kg CO2eq 2.95 kg CO2eq 26.29 kg CO2eq 6.31 kg CO2eq

VEGANUARY LOW CARBON MEAL PLAN DINNER STIR FRY WITH LEMON CHICKEN / TOFU 750g chicken 750g tofu 1 tbsp cornflour 2 tbsp oil SPAGHETTI BOLOGNESE: BEEF / LENTILS 2 tbsp olive oil 115g carrots 400g minced beef 1 red pepper 400g brown lentils 225g bamboo shoots 1 onion 250ml stock 2 cloves garlic 1 tbsp soy sauce 2 tsp dried herbs 1 tbsp honey 100g carrots 1 tbsp agave 1 lemon, juice MEAT VEGAN 8.21 kg CO2eq 3.92 kg CO2eq 800g tinned tomatoes 400ml stock 400g spaghetti MEAT VEGAN 14.76 kg CO2eq 5.41 kg CO2eq ROAST LAMB / NUT ROAST 1 medium onion 2 tbsp oil 225g chopped mixed nuts 1 leg of lamb 2 tbsp ground almonds 100g breadcrumbs 1 tbsp herbs MEAT VEGAN 20.02 kg CO2eq 1.43 kg CO2eq

VEGANUARY LOW CARBON MEAL PLAN HOW MUCH DO YOU SAVE BY MAKING THESE SIMPLE SWAPS? FOR ONE WEEK Vegan FOR THE ONE-MONTH VEGANUARY PLEDGE 54.76 kg CO2eq Vegan Meat 173.59 kg CO2eq 242.51 kg CO2eq Meat Savings 768.76 kg CO2eq 118.83 kg CO2eq Savings 526.25 kg CO2eq FOR A WHOLE YEAR Meat Vegan 9,051.48 kg CO2eq 2,855.34 kg CO2eq Savings 0 1,000 2,000 3,000 4,000 5,000 6,000 6,196.14 kg CO2eq * 7,000 8,000 9,000 * That’s the equivalent of driving 20,843 miles in the average UK petrol car — almost as much as driving all the way around the earth! All of the recipes make four servings. The CO2eq figures for all meals were calculated using Tuco’s Greenhouse Gas Footprint Calculator. 10,000

MEAT VEGAN 7.73 kg CO 2 eq 1.5 kg CO 2 eq AMERICAN PANCAKES / VEGAN PANCAKES 200g flour 1 ½ tsp baking powder 1 tbsp sugar 3 eggs 1 banana 2 apples 25g butter — 200ml milk 250ml soya milk 1 tbsp veg oil DAIRY VEGAN 1.47 kg CO 2 eq 0.86 kg CO 2 eq BACON SANDWICH 168g bacon 168g vegan bacon 8 pieces of bread butter vegan butter MEAT VEGAN 2. .

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