A vegan diet has been linked to a number of health benefits, including weight loss and protection from some serious diseases, like heart disease. However, finding consistent nutritious meals can be challenging and tedious on such a diet.
The fact of the matter is, vegan diets, if not adequately scheduled or followed, can lead to nutritional deficiencies and health issues.
Diet Plan If You are Planning to Go Vegan
A vegan diet is very different than a vegetarian, and more difficult to maintain, according to many. Whole grains, proteins, healthy fats, and fruits and vegetables should all be included in a vegan diet. Nuts, pulses, grains, soy protein, and nutritional yeast, for example, will all help you get more protein during the day.
Apart from that, avocado oil, coconut oil, and olive oil, on the other hand, are healthy fats that are both nutritious and vegan-friendly. Among vegetables, broccoli, butternut, fresh carrots, cauliflower, peas, and fruits, like blackberries, blueberries, mangoes, and pineapples are a few good options.
The source of protein comes from cashews, Brazil nuts, hazelnuts, pistachios, walnuts. Soy milk and soy yogurts are milk and yogurt alternatives while vegan parmesan cheese is an alternative for cheese. As a healthy snack, choose dark chocolate, roasted chickpeas, popcorn, and hummus.
Diet Plan For Better Health
Vegan diet plans can be tempting too. Check out here.
Breakfast: Garbanzo bean toast with avocado
Lunch: Whole-wheat pasta with lentils and a salad on the side
Snack: A bowl of Popcorn (air-popped)
Dinner: Lasagna with tofu, ricotta, and spinach
Breakfast: Three-layered smoothie
Lunch: Baked Tofu with brussels sprouts and couscous with herbs
Snack: Buffalo cauliflower ‘wings’
Dinner: Enchilada pie
Breakfast: Berries, walnuts, and chia seeds in coconut yogurt
Lunch: Salad with tempeh tacos, avocados, tomatoes, beans, and cilantro
Snack: Walnuts, mixed berries, and vegan protein shake
Dinner: Swiss chard, mushrooms, and butternut squash risotto
Breakfast: Eggless quiche with silken tofu, broccoli, onions, and spinach,
Lunch: Brown rice with chickpea and spinach curry
Snacks: Roasted edamame, chopped pear, and oat, nut butter, and dried fruit energy balls
Dinner: Cucumbers, olives, onions, sun-dried tomatoes, and parsley in a Mediterranean lentil salad
Breakfast: Oats soaked overnight with slices of apple, pumpkin seeds and cinnamon
Lunch: Veggie burger with black beans, broccoli, and sweet potato
Snacks: Coconut chia pudding, pistachios, and handmade granola
Dinner: Collard greens and nutritious yeast macaroni and cheese
Breakfast: Tempeh, broccoli, kale, tomatoes, and zucchini in a skillet
Lunch: Tofu with garlic and ginger, stir-fried vegetables, and quinoa
Snack: Roasted pumpkin seeds, defrosted grapes with almond butter
Dinner: Bean Salad which includes black-eyed peas, tomatoes, rice, bell peppers, and onions
Breakfast: Whole-grain toast with avocado and nutritional yeast, along with a vegan protein shake
Lunch: Lentil salsa with roasted asparagus and a baked potato
Snacks: Almonds, fruit salad, and hummus with fresh carrots
Dinner: Brown rice, onions, tomatoes, bell peppers, and chickpeas in a vegetable paella
Well-balanced vegan diet plans are healthy, nutritious, and linked to various health benefits. Following a vegan meal plan will help you intake proper nutrition with multi-grain food. It is important to get effective supplements to avoid protein deficiencies.