Ultimate Vegan Diet Plan for Beginners

Embracing a vegan diet can be rewarding, especially in terms of health.  At first, it may seem like an uphill task by restricting your food options. On the contrary, it opens new dietary opportunities.

First things first. A vegan diet is plant-based and excludes all foods derived from animals. The reason for adopting a vegan diet varies from one person to another. The important thing is that you feel good about yourself. A recent Vegan diet study has shown that it can help in weight loss, toxins elimination, reducing heart diseases, and reducing obesity.

It is imperative that you maintain a balanced diet of grains, vegetables and proteins. You should also add supplements for nutrients mainly found in animal products. For instance, you can supplement omega 3, which is mainly found in fish, with flaxseed. Flaxseed is a great plant source of omega 3.

There is an array of great, sumptuous alternatives to dairy, eggs, and meet. This includes avocados, which is a great source of essential fats and an ideal alternative to cheese. Almond and soya milk are a suitable replacements for dairy products. Soya milk is fortified with vitamin B12.

If you are starting out as a vegan, you may face a lot of challenges. It is perfect to slip a few times.  So below are some essential strategies to follow when starting your vegan journey. Yes, fried Chicken can be very tempting.

Self Preparation

If you decide to go the vegan way, prepare yourself, and do some little research. The goal is to balance the meals and hence keep you healthy and happy.  Do some research in your local stores and check out the food variations they have on the shelf. Some stores offer specialized vegan food options. As days go by educate yourself on vegan cooking techniques.

Slow but Sure Pace

You may be tempted to jump on vegan diet spontaneously. Well, some people have tried that before and from testimonies, it rarely works. A gradual transition can prove to be quite easier and usually successful. You can start by doing away with meat in the first week, and then eliminate fish in the second and poultry in the following weeks. Set short deadlines like week challenge and increase gradually.

Have a simple diverse diet

Using complicated vegan recipes will only set you for failure. Avoid expensive and fancy alternatives. As a beginner, start with simple meals and avoid concentrating on time-consuming and complicated foods. Focus on eating plenty of grains, starches vegetables and whole foods. Diversify your diet and most importantly ensure it is full of minerals and vitamins. If your vegan food is not available your workplace, consider making you vegan food at home before going to work. It will definitely help you to beat hunger and save some pennies.

Vegan Food alternatives

Learn more about vegan food alternatives. There is a myriad of excellent substitutes. You will definitely find vegan food substitutes that will replace flavor and ingredient you desire to be in your food.

Body changes

Our bodies react differently when shifting to a vegan diet. In the first two weeks, you will be in detox mode. Expect energy level changes and headaches. Well, do not worry. After a month, your body will adapt and the symptoms will disappear.

Use healthy snacks

A vegan diet has low calories compared to animal products. Nuts and fruits come in handy. They will help you fight cravings.

Join a vegan community

The transition to a vegan diet can sometimes be lonely. These communities can answer your questions, seek support, get inspiration, and open up on struggles. Both online and offline community groups can be very beneficial in your vegan journey.

Types of Vegan Diets

There are many types of vegan diets which include:

  • Whole food vegan diet – this diet is based on whole plants such as whole grains, nuts, legumes fruits and vegetables
  • Raw food vegan diet- This food is cooked with temperatures below 48°C.
  • Starch solution- This diet has high carbohydrates and low fats. It is more focused on rice, potatoes and corn

Simple vegan recipe

Some great vegan recipes ideas you can utilize as a beginner are:

  • Beans and Rice
  • Veggie wraps
  • Grains salad
  • Bakes potatoes
  • Soup and stew
  • Sandwich
  • Smoothies

Vegan Diet Plan for Beginners

Armed with these strategies, you can now prepare a vegan plan. Below is a suitable plan for beginners

Breakfast

  • Hummus on toast, spicy potato tofu, berry oats

Midmorning

  • Strawberries, Hummus, pear, soya yogurt and roasted chickpeas

Lunch

  • Tofu fajita
  • Vegetable
  • Spinach
  • Vega cashew ricotta Cannelloni
  • Mushrooms
  • Curried tofu

Mid-afternoon snacks

  • Grapes
  • Apples
  • Apple juice

Diner 

  • Roast butternut
  • Creamy coconut
  • Chickpea
  • Lentil lasagne

Conclusion 

Adopting a vegan diet is not a walk in the par for beginners. It calls for discipline and determinations. However, there is mounting evidence of health benefits of vegan diet to our bodies. Choosing a plant based diet is a prudent step that is worth its salt.

Everything You Need To Know About Vegan Diet

What is a vegan diet? A vegan diet contains plant-based foods such as fruits, whole grains, legumes, and vegetables. Essentially, eschew consuming food made from animals and animal products. Veganism popularity has grown tremendously over the recent past. However, some people still confuse vegans with vegetarians. The latter do not eat meat, fish, and poultry. However, they eat animal products such as milk, eggs, cheese, seafood, etc. If you decide to be a vegan, your staples will be vegetable nuts, legumes, and whole grains. That means foregoing cheesesteak.

An increasing number of people are choosing to go the vegan way for health ethical and environmental reasons. Some people who choose veganism are opposed to animal cruelty and exploitation. Therefore they avoid all animal products in quest to protect the animals.

When properly done, a vegan diet can prove to have great health benefits, such as enhancing blood sugar control. However, eating food exclusive from plants can result in nutrients deficiency. Therefore you need a well-planned diet so that you don’t end up lacking essential nutrients. But where do you start? Well, do not fret. The following tips are a great way to get started.

Awesome tips for Vegans

You will need B12 and Iron supplement

B12 helps in making DNA and maintaining the health of blood and nerve cells. This vitamin only occurs naturally in animal foods. Lack of sufficient B12 can lead to weakness, tiredness weight loss, and loss of appetite. Vegan diet only contains one type of iron. To get the full amount, you will need to consume more iron. Great sources iron in a vegan diet includes leafy greens and legumes.  Food rich in vitamin C helps in iron absorption. At this point, it is advisable to consult your dietician to come up with a balanced vegan diet.

Get new protein source

An adult requires at least 0.8 grams of protein every day for every kilogram of body mass. Beans, soy, and lentils are good sources of protein.

Do not use Junk in place of Animal foods

Replacing animal products with junk food in the vegan diet journey is an effort in futility. Swapping animal products with junk, which only contain more calories and less nutrition value, only leads to weight gain, hunger, and other unwanted effects. Avoid junk food such as burgers.

Omega 3 and Vitamin D Sources

Omega 3 fatty acid is mainly found in fish. However, plants like walnuts and flaxseed contain Omega 3. You should, therefore, include them in your diet. Similarly, Vitamin D is mainly found in dairy products. Some dairy products that contain vitamin D include orange juice, and soy can prove to be great alternatives.

Take your Time

Adopting vegan health should not happen overnight. Instead, you should gradually increase plant products in your food and cut back refined food. If your target us weight loss start by reducing the amount calories than the maximum recommended amount. You can take things a notch higher by revitalizing your exercise routine.

A healthy vegan diet should include a variety of foods. This includes more than five portions of different fruits and vegetables. Also, choose unsaturated oils and drink plenty of fluids.

Health Benefits of Vegan Diet

Studies have shown that a vegan diet can help one stay healthy and manage weight gain. About 93 million Americans are obese, while over 100 million have diabetes. The main cause of the conditions is diet. According to researchers or Institute for Clinical and Experimental Medicine, Physicians Committee for Responsible Medicine and the Institute of Endocrinology, diet base on plants can have beneficial impacts on a person’s health. The findings noted that vegan diet promotes gut hormones presence and hence enhancing blood pressure regulation.

Vegan Diet Plan

A vegan diet plan is fully dependent on individual preference. Typically, you should ensure that your diet contains five servings of legumes and six grain servings, four services of veggies and two servings of essential oils. Ideal sources of grains are calcium-fortified cereals and bread.  Soy milk and chickpeas are good sources of protein. Some great sources of healthy fats include sesame oil, avocado, and coconut.

As a vegan, you can consume baked food, that do not contains eggs and butter ingredients. Loading up your plate with veggies will not only make you full but also supply the body with required fibers and vitamins.

What Do Vegans Eat? This is what to Your Vegan Diet

Vegan diet excludes meat, dairy products, eggs, and animal-derived food and ingredients. Unlike vegetarians, vegan diet absolutely excludes animal products. The reasons most people embrace vegan diet ranges from health reasons, environmental concerns, and mistreatment that that may be meted on the animals during processing. However, there is a debate on whether vegan food should include certain foods such as honey. Similarly, the debate extends on whether the cruelty-free diet should exclude second-hand products such as wool cloths and leather jackets.

A vegan diet requires a plan since it may lack many essential nutrients. In the long run, missing these nutrients can result in health problems. In fact, meeting all nutrient requirements in a vegan diet can be an uphill task. In this case, dietary supplements are requisite to fill the nutritional gap.

But the crux of the matter is what exactly do vegans eat? Vegan diet comprises legumes, grains, fruits, and vegetables, including thousands of foods combinations. There are myriads of vegan versions of conventional foods. For instant, there are vegan non-dairy produce, vegan mayonnaises, and vegan hot dogs, among other food vegan substitutes. Love cheesesteaks? You can now have vegan cheese.

Some foods types such as soy milk and tofu are associated with veganism. However, even non-vegans enjoy feasting on these foods. Vegans also eat ordinary food that familiar in households every day, such as peanut butter, chips, spaghetti, sandwiches, and salad. Bread, vegetarian burrito with no sour cream or cheese and Thai curry prepared with coconut milk are also vegan foods. The same case applied for pasta with tomato sauce. Check out these amazing vegan recipes.

A balanced diet works in tandem with good health in a quest of providing energy to the body for day to day activities. However, some nutrients usually found in animal products may lack in your vegan diet. Below are some of these nutrients and their plant sources.

Iron

Iron is essential for transporting oxygen throughout the body. Iron-deficiency is common in vegans. Plant sources of iron called non-haem iron can be mixed with vitamin C for effective absorptions. Some of the plant sources of iron from a vegan diet include Soybeans, tofu peanut butter, green leafy vegetables such as spinach and kales, and also whole grains such as oats.

Omega 3 fatty acids

Our bodies cannot produce fatty acids. We get it from food. Fatty fishes are the richest source of these fatty acids. However, some plant sources contain minimal amounts of these acids. These sources include Chia seeds, walnuts, and Flaxseeds.

Protein

Animal producers are great sources of complete proteins. Complete proteins contain all nine essential amino acids. Some plant sources that contain complete proteins are tofu, nuts soybeans, seeds, legumes, lentils, buckwheat, seitan Quinoa, and soy milk. 

Calcium

Lack of calcium can cause a condition known as osteoporosis, which simply is having brittle bones.

Great plant source sofa calcium includes almonds, green leafy vegetables such as broccoli, kales and collard, sweet potatoes, butternut, squash, and other vegetables, lentils and legumes, chickpeas, white beans. Dried fruits like apricot, fish and calcium-fortified plant milk such as rice milk, and soy milk are great sources of calcium. Soy products are also excellent sources of calcium.

B12

Vegan is essential for producing DNA and maintaining nerve cells.  Some plants and B12 fortified foods such as faux meat, nori seaweed, soy products such as tempeh and fortified bread and cereals are suitable sources of B12.

Generally, the vegan diet should include:

·         Whole grains such as millet, rice, bread, pasta bulgur, couscous

·         Nuts such as chia seeds and flaxseeds

·         Seeds, legume black beans chickpeas, and other beans

·         Fruits and  vegetables

·         Tofu, seitan, and tempeh are ideal vegan meats

·         Healthy fats such as avocado,

·         Fortified dairy substitutes such as oat, soy milk, almonds, and plant-based yogurts

If you are used to consuming honey, agave nectar may be a good substitute. Similarly, nutritional yeast stands in perfectly for cheese. For desserts, fruit sorbet and dairy-free dark chocolate will do the trick. Nowadays, we have companies producing vegan-friendly products such as whipped cream and vegan mayonnaise. A healthy vegan diet focuses mainly on whole foods instead of processed foods. Excessive additives can undo the benefits veganism. Here is a list of vegan food.

Farmer’s market and supermarket stock great varieties of vegetables and fruits. Look out for canned or dried beans such as black beans and chickpeas. They are not only great sources of protein, but they make you satisfied. Some vegan foods products can prove to be quite costly.  However, you don’t have to spend a fortune on them. There are easy homemade versions of vegan foods that are healthy and easy to cook.

Conclusion

Conclusively, becoming a vegan may seem like an overwhelming task. However, it does not have to. The trick is to start slowly, by gradually dropping animal products such as dairy and eggs. With support and guidance, the journey will be a breeze. It is important to learn from others. Ensure that your food contains all the nutrients required by the body. Otherwise, you will have health problems which you are trying to avoid in the first place.