You can, of course, make some minor adjustments with this meal too. Do you need a little bit more healthy fats? Add a tablespoon of olive oil.

Tweak One.

We love butterbeans, for instance, so we would personally replace a third of the kidney beans with butterbeans and add a third bean type too for good measure. Or why not go big and add butter beans, and a third bean type on top of the original 100 grams of kidney beans. The energy per unit of nutrient is low enough to have room for that.

Tweak Two.

You can also sprinkle more leafy greens on top, it won’t add much macronutrients, but plenty of health-promoting micronutrients, and who doesn’t like that?

40 grams of leafy greens is roughly 14 calories. So add much more if you prefer. Cabbage and cauliflower are other favorites.

Tweak Three.

Spice it up by sprinkling some peanuts over your plate, and slice up a chunk of watermelon or honey melon, and serve on the side. Some lemon slices go well with this meal, too.

Or why not chop up one whole orange into little cubes and sprinkle it over your plate, together with a handful of peanuts.

Other ideas are slices of tofu or seitan for an even higher protein content.

Tweak Four.

Cook more vegan mince right away, store your leftovers, and serve on top of a nice dark bread with a slice of tomato, cold leftover vegan mince, and a slice of lemon and lettuce. Later in the day or tomorrow, together with any of your meals.

Yum.

Tweak Five.

Are you looking for a creamy pasta sauce? Make it yourself.
Take some unsweetened soy milk, and mix it with a big scoop, or two of plant-based protein, but ratio it so it gets thick, and creamy. Add it on top of your plate once the spaghetti has been served and mix it will. This will, for obvious reasons add much more protein, and micronutrients too, which will change total energy and the energy to units of nutrients too.