The Vegan Diet — A Full Beginner’s Guide

Vegan Diets| Health Benefits| Supplements| Substitutes | Vegan Meals| Ordering Out

The vegan diet is becoming more and more popular every day!

People are cutting out animal products from their diets for health, environmental or social reasons.

When following a vegan diet and vegan lifestyle it is very important that you do it the right way.

When done correctly you’ll start to reap all the rewards and health benefits that the vegan diet has to offer.

You’ll start to feel better, have more energy, notice weight loss and sleep even better than before!

Going vegan is a big life change and can become very strenuous if not done properly.

In this article, you’ll find a full guide to the vegan diet. I’ll go through what you need to know before going vegan and give detailed advice on how to get all the nutrients your body needs while also avoiding deficiencies.

This will be a full guide for both beginners and those already living a vegan life.

I will be posting vegan recipes on this blog and eventually create a vegan cookbook to make your life easier! Whether you are new or old to the vegan lifestyle. I am grateful I get to help!

What Is a Vegan Diet?

“Veganism” is a way of living that seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.

A vegan diet is a type of diet that excludes all animal products, such as meat, fish, eggs, and dairy.

People choose to follow a vegan diet for various amount of reasons.

It may be chosen for health reasons, ethical reasons, environmental concerns, or belief-based reasons.

Types Of Vegans/Vegan Diets

There are many different types of vegans.

Many vegans will make different decisions around the vegan products they use and consume. It all depends on the reason why they went vegan in the first place.

Common vegan diets include the following:

  • Whole-Foods Vegan Diet

The Whole-foods vegan diet is a type of vegan diet that consists of eating only whole plant foods, such as fruits, vegetables, beans, legumes, nuts, seeds, and grains

This is the most restrictive form of veganism because it does not allow any processed foods. Some people also refer to this as a plant-based diet.

Therefore it is great for people who want to lose weight or increase their intake of antioxidants.

Antioxidants are powerful substances that can help protect our bodies against diseases and aging that results from oxidation.

  • Raw-Food Vegan Diet

Raw-food veganism is another popular type of diet.

This diet consists of fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C).

This diet is the least restrictive form of veganism since it allows you to eat unprocessed plant foods that have been heated just enough to ensure that all the enzymes remain intact.

This diet is great for people who want to increase their intake of raw food since cooking foods at high heat destroys a lot of the nutrients and enzymes.

  • 80/10/10

The 80/10/10 diet is a low-fat, raw food vegan diet that consists of eating eighty percent carbohydrates, ten percent protein, and ten percent fat.

This diet should be followed strictly to avoid deficiencies in any area because it does not allow for any processed foods.

It is great for people looking to lose weight, the reason why this is so effective for weight loss is that the percentage of carbohydrates you eat will force your body to burn fat instead of using carbs from food.

This diet limits fat-rich plants such as nuts and avocados and relies mainly on soft greens and raw fruits instead.

  • The Starch Solution

The starch solution is a type of vegan diet that relies on carbohydrates instead of protein for weight loss.

This specific type of diet is different from the 80/10/10 or raw food diet because it does not require you to eliminate any processed foods.

You are able to have refined carbs in this diet, the only thing you cannot have are plants that are high in fat-rich plants such as nuts and avocados.

Mainly focusing on cooked starches such as potatoes and grains instead of fruit.

  • Raw Till 4

Raw Till 4 is a raw vegan diet that entails eating raw fruits, vegetables, and nuts until 4 p.m.

This type of diet is significantly less restrictive than the other types of veganism since it allows you to eat processed foods such as potato chips, french fries, and ice cream.

The rules of the Raw Till 4 diet are as follows:

— Eat a 100% raw diet from 12 a.m. to 3 p.m.

— Eat a low-fat, plant-based diet from 3 p.m.—7 p.m.

Eat a gluten-free low-sugar diet from 8 p.m.—12 a.m

This diet is good for people who want to eat a low-fat, plant-based diet in the day but still have a few treats at night.

  • Junk-Food Vegan Diet

Junk-food veganism is not considered to be an effective form of diet because it allows people to eat processed, unhealthy foods.

This type of diet lacks whole plant foods relying heavily on eating foods such as mock meats and cheese, potato chips, french fries, and other heavily processed vegan foods.

These types of modified foods are bad for your health and can lead to diseases such as diabetes, cardiovascular disease, obesity, high blood pressure, and others. This diet is not good for people on a regular basis since they lack nutrients and can be high in sugar, salt, and fat.

Oftentimes people make the mistake of going onto this diet as an introduction to veganism, therefore not being aware of the consequences that come with this type of diet.

I fell a victim to this at first, now I know better and would never recommend anyone to follow this type of diet. Keep reading to find out how to get all the vegan nutrition you need when first transitioning into veganism!

Overview

There are tons of different ways to follow a vegan diet, from raw veganism to whole food veganism. Although they follow separate rules scientific research rarely differentiates between the different types.

Vegan Diets (Weight Loss)

Going on a vegan diet can help with weight loss, it can be effective if you also do other things such as exercising and avoiding processed/ modified foods.

Studies have shown that compared to non-vegan diets, vegan diets are an effective way for people to lose weight. The best reason why this is so, is that vegan diets do not allow for any animal foods or animal by-products that are rich in fat. This forces the body to use calories from other sources, such as carbohydrates. Having fewer fats also makes you feel fuller than before and, therefore, less likely to overeat.

Furthermore, vegan diets tend to include mainly fruits and vegetables which provide you with enough nutrients if done properly (no junk food).

The average weight loss on a vegan diet is between 0.5-1 kg (2-3 pounds) per week.

If you do not eat processed foods such as potato chips or ice cream then the weight loss will be even faster.

Vegan Diets (Type 2 Diabetes, and Blood Sugar)

If you’re someone who suffers from type 2 diabetes or would like to prevent it, the vegan diet can be a great alternative to other diets out there.

This is because this diet limits your intake of animal fat, one of the biggest causes of high blood sugar for people with type 2 diabetes.

After switching to a vegan diet, your blood sugar levels will be significantly lower and you’ll feel less hungry as well.

Studies have also shown that individuals on a vegan diet have a 78% lower risk of developing type 2 diabetes compared to people who are not vegan.

The best part about it is that your blood sugar levels will initially drop even if you don’t manage to lose weight.

Not all vegan products will improve your situation. Talk to a doctor or certified nutritionist to make sure you get what your body needs!

Vegan Diets (Heart Health)

A Vegan Diet can help keep your heart healthy.

Observational studies report that vegans have up to a 42% lower risk of dying from heart disease.

This is the case because vegan diets usually have a low intake of cholesterol and saturated fats.

Additionally, vegan diets are rich in dietary fiber which allows for better cardiovascular function.

All these factors together lower the risk of heart disease and related conditions such as high blood pressure.

Eliminating meat and dairy products can be challenging at first, but it’s worth the effort.

Vegan Diets (Other Health Benefits)

The vegan diet has a various amount of health benefits, including health benefits for:

– Skin (acne)

Vegan diets can improve your skin quality.

When you switch to a healthy vegan diet you will get all the nutrients and vitamins your body needs, such as Omega 3 fatty acids, which help fight acne. The best part about this is that both the vegan diet and the right skincare routine can be enough to clear up acne!

– Bones (osteoporosis)

Eating vegan foods can help keep your bones in tip-top shape and reduce the risk of osteoporosis.

This disease is commonly found in older women.

However, it can also affect men and people who are young at heart. This is because osteoporosis causes the bones to lose density which results in fractures.

Eating vegan foods helps you maintain the calcium absorption balance in your body.

– Teeth (cavities)

Vegan diets are beneficial for your teeth–surprisingly. This is because vegan diets do not contain too much sugar which is one of the main causes of cavities (and bad breath).

– Lungs (tuberculosis)

Vegan diets can also benefit your lungs. This is because a vegan diet will allow your body to stop producing proteins that are linked to heart disease, asthma, and lung cancer.

Your lungs can also become stronger and healthier by reducing the amounts of animal products in your lungs.

– Digestive System (Crohn’s disease, gastrointestinal cancer)

When you eat a balanced vegan diet, your stomach can digest what you eat. This is because the vegan diet eliminates the need for any animal protein, which can cause indigestion and bloat.

It also limits the intake of fat by eliminating meat, dairy, and eggs. Although some people might feel hunger after switching to a vegan diet, this is just their body reacting to all the toxic food that they used to eat.

The vegan diet will not only improve your digestion but will protect you from diseases such as Crohn’s disease or gastrointestinal cancer by removing meat products from your lungs.

– Kidneys (kidney stones)

Vegan diets can be very beneficial for your kidneys and can reduce the risk of kidney stones.

This is because vegan diets are mostly made up of products that do not require animal protein to be metabolized, such as whole grains.

Meat products, on the other hand, contain a lot of animal protein which can lead to kidney stones by binding with calcium and nickel.

Overview

As you can see the vegan diet has an endless list of benefits, too many for this article to cover.

If you eat meat or animal by-products and would like to improve your health, going vegan would be a great place to start!

Vegan Diet (Minimizing Risk)

Incorporating a well-planned diet that limits processed foods and swaps them with nutrient-rich ones instead is important for everyone, not only vegans.

With that being said, those following poorly planned vegan diets are especially at risk for certain nutrient deficiencies.

Studies have found that vegans tend to have lower intakes of vitamin D, vitamin b12, calcium, iodine, iron, zinc, and omega-3s.

Not getting enough of these nutrients is definitely worrisome for all, but may pose a higher threat to children or women who are pregnant or breastfeeding.

A way to minimize the likelihood of deficiency is to limit the amount of processed vegan foods you are consuming and opting in for nutrient-rich plant foods instead.

Here are some tips

  • Eating foods that are fortified, and enriched with calcium, vitamin D, and vitamin B12 should be incorporated into your daily meals.
  • To enhance iron absorption and zinc absorption try to eat foods that are sprouted or fermented.
  • Seaweed (such as kelp, nori, kombu, and wakame) is one of the best food sources of iodine.
  • Omega 3 fatty acids can also be found in flax, hemp, and chia seeds.

Adding these foods into your diet in moderate amounts is a great way to reduce the risk of deficiencies and ensure you’re getting all the nutrients you need.

Vegan Diet (Supplements)

Vegan supplements can help make up for any nutritional deficiencies you may experience when following the vegan diet. Containing all the vitamins and minerals your body needs to thrive.

They are made from vegan-friendly materials, such as bacteria and algae. Here are some vegan supplements worth considering:

  • B12- Adding a little more Vitamin B-12 to your vegan diet can help with the absorption of iron, which is a great way to protect against anemia. (Can be found in cyanocobalamin form)
  • Iron- Only supplement in the case of a documented deficiency. Intaking too much iron from supplements can be harmful to your organs, so it is important to do this in a controlled manner. ( Try eating foods high in iron first).
  • Zinc- Helps with immune function and can help reduce the risk of getting sick. (Can be taken in zinc gluconate or zinc citrate forms) Do not take at the same time as calcium supplements.
  • Omega 3’s- Essential for brain development, it can help protect against ADHD, autism, and depression. (You can eat foods high in omega 3 fatty acids or find it in algae form).
  • Calcium- Containing the right amounts of calcium will protect your bones against osteoporosis, which is a common disorder in the elderly. Calcium also helps with muscle contraction and blood clotting. This is not to be taken at the same time as zinc or iron supplements. ( Best absorbed when taken in doses of 500mg or less at once).
  • Vitamin D- Vitamin D supplements are necessary for strong teeth and bones. Go for D2 or vegan D3 forms
  • Iodine- Ensuring you have the proper amounts of iodine can be an important part of protecting against thyroid disease. ( Can be found in kelp or kombu seaweed).

Overview

The vegan diet may be beneficial to your health, but it is important to make sure you are aware of all the nutrients you need and ensure sufficient intake of them.

Switching to a plant-based diet can be done in many ways, ranging from making gradual changes to more progressive ones.

Whatever way you choose, keep in mind that the most important thing is to make sure you are healthy and well.

Foods Not to Eat on a Vegan Diet

Vegans stay clear from eating any animal food products, as well as any food of animal origin. This includes:

  • Fish & Seafood- All types of fish, oysters, clams, mussels, octopus, squid, scallops, crab, shrimp, lobster, calamari, etc.
  • Dairy- Yogurt, cheese, cream, butter, kefir (a fermented dairy drink), all kinds of milk (cow’s milk, goat’s milk), etc.
  • Meat & Poultry – Chicken, turkey, duck, lamb, veal, organ meats, wild meat, duck, etc.
  • Eggs-Chicken eggs, quail eggs, goose eggs, caviar, egg yolks, etc.
  • Bee Products – Honey, royal jelly, bee pollen, propolis, venom (bee sting), etc.
  • Animal-based ingredients – Lactose, egg white albumen, gelatine, animal-derived vitamin D3, and fish-derived omega 3 fatty acids, cochineal or carmine, shellac, L-cysteine, casein which is a dairy product, etc.

Overview

Vegans avoid consuming any animal products or foods of animal origin, including meat, fish, seafood, dairy products, eggs, and honey.

Foods to Eat on a Vegan Diet

Plant-based foods are an amazing substitute for animal products and their many nutrients.

Here are some animal-free alternatives:

  • Plant Milk & – Cashew milk, oat milk, almond milk, hemp seed milk, coconut milk, soy milk rice milk, etc. (Opt for plant milk or yogurt fortified with vitamin c to achieve recommended dietary calcium intake).
  • Legumes- Beans, lentils, and peas. (Excellent sources of nutrients, proper cooking can increase nutrient absorption).
  • Nuts – Almonds, cashews, walnuts, brazil nuts, macadamia nuts, nut butters like peanut butter, cashew butter, and almond butter, etc. (Opt-in for unblanched and unroasted nuts, very good sources of zinc, iron, vitamin e, magnesium, and fiber)
  • Seeds- Chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds, etc. (These all contain a good amount of protein and beneficial omega 3 fatty acids).
  • Whole Grains & Cereals- Quinoa, wild rice, white rice, brown rice, barley, oats, whole-grain breads, and pastas, etc. ( All great sources of complex carbs, iron, b-vitamins, and several minerals). If you’re looking for high protein options you’ll find it in Spelt, teff, amaranth, and quinoa.
  • Tofu, Tempeh, Seitan- Personally don’t recommend these because they contain soy and wheat which can cause heartburn but every so often it’s okay to have. (They provide a versatile protein-rich alternative to fish, poultry, and meat)
  • Fruits and Vegetables – Both are amazing options to increase your nutrient intake. (Leafy greens such as spinach, kale, bok choy, turnip greens, watercress, and mustard greens are very high in iron and calcium).
  • Sprouted and Fermented Plant-Based Foods- Sauerkraut, pickles, Ezekiel bread, kimchi, tempeh, kombucha, miso, etc. (These Probiotic foods are good for digestion and boosting the immune system. Can also improve absorption of minerals).
  • Nutritional Yeast- Easy and delicious source of vitamin B12, great for non-dairy cheese alternatives. Adds more flavor to vegan dishes and is an easy way to increase protein content. (Pick vitamin B12-fortified options whenever possible).
  • Algae: Superfoods spirulina and chlorella are excellent sources of complete protein. Other options are great sources of iodine.

Overview

Making vegan meals is easy, just be sure to include a lot of variety in your foods. All of these minimally processed plant foods are great staples to have in your pantry. By adding more of these foods to your diet you’ll be well on your way to better health and to having a well-planned vegan diet.

Vegan substitutes for meat, dairy, and eggs

You can find or make your own healthy alternatives that come close to replicating what you crave.

Here’s a list of great substitutions:

Meat Substitutes

There are many substitutes for meat today.

  • Burger- Veggie burger, bean burger, mushroom burger, and pea protein burgers. ( Dr. Praegers and Beyond Meat are the best brands)
  • Meatballs/Ground beef- Walnut meat, or a lentil, bean, and mushrooms mix. ( Make sure to use spices for flavor) You can also opt for storebought options from Dr. Pragers, and Beyond Meat.
  • Tacos- Royal trumpet mushrooms marinated in a taco seasoning, cauliflower, or a mix of lentils, beans, mushrooms, and spices.
  • Chicken- Fry oyster mushrooms for a “fried chicken” taste, or buy Dr. Praeger’s nuggets made from pea protein.
  • Sandwiches- Opt for veggie sandwiches or buy Tofurkys deli meats.
  • Sausages- Beyond meat has really good breakfast links and Italian sausages.
  • Pull Pork- Jackfruit or Royal trumpet mushrooms marinated in a bbq sauce.

Dairy Substitutes

Dairy is one of the most popular food groups to replace, with all types of replacements available.

  • Plant milk- Oat milk, hemp milk, almond milk, soy milk, cashew milk, rice milk, etc. (Make sure it has vitamin c fortified to achieve recommended dietary calcium intake).
  • Yogurt- Soy, almond, and coconut milk yogurt (Pick fortified options to get iron and B12).
  • Cheese- Nutritional yeast, cashew cheese, Violife’s cheese, Brazilnuts to mimic parmesan cheese (Opt-in for organic and enzymes/rennet free).
  • Butter- Macadamian butter, Earth Balance, coconut butter, cashew butter (Remember to check for fortified vitamins and proteins).
  • Icecream- Frozen bananas in a blender with other toppings or storebought ice cream. (Nadamoo is my favorite)
  • Sourcream- Cashews soaked overnight, blended with lemon juice and spices. Storebought sourcream I use the brand Foragers.

Seafood Substitutes

Seafood is one of the most popular food groups to replace with vegan alternatives.

  • Fish Fillet- Marinated tofu, or breaded eggplant fillet (Make sure they are double coated).
  • Crab/Lobster meat– Hearts of palm meat (great for hollandaise), or artichoke hearts.
  • Shrimp- King oyster mushrooms marinated in a shrimp seasoning (Make sure to get the vegan kind).
  • Fish- Try using hearts of palm or artichoke for a “crab cake” taste, even fruits! ( There are some great recipes online)
  • Sushi- marinated watermelon with coconut aminos to replicated “salmon”
  • Tuna salad- Mash chickpeas, celery, red onion, vegan mayo, and seaweed.
  • Calamari- Try hearts of palm, or oyster mushrooms.

Egg Substitutes

Eggs are a staple item in many diets, but there are always easy replacements.

  • Egg replacement for baking- Apple sauce, flaxseeds, mashed bananas, and chia seeds.
  • Egg replacement in cooking- Chickpea flour, tofu, arrowroot powder, or cornstarch.
  • Scrambled eggs or omelets- tofu, chickpea flour, or store-bought folded eggs from the brand JustEgg.

Overview

There is no need to be scared by the word vegan, or deterred by misinformation.

A vegan diet is a healthy, sustainable, and ethically responsible choice that is not hard to maintain in today’s world.

With all the resources available on the internet it’s easy to make any vegan substitute you crave and incorporate it into your life in a nutritious and delectable way.

Eating Like a Vegan for a Week

If you’re curious about what this is like, try going vegan for a week! Go hog-wild and try as many of these delicious vegan recipes as you can.

To help get you started here’s a simple plan covering a week’s worth of vegan dishes:

Monday

  • Breakfast: Vegan oatmeal with almond milk, seasonal fresh fruit, and a touch of maple syrup.
  • Lunch: Vegan noodle stir fry served with a side of steamed broccoli and veggies.
  • Dinner: Roasted butternut squash with lentils and kale served over brown rice with a side of steamed broccoli.
  • Snack: Snack: Dark chocolate peanut butter truffles or baked sweet potato fries dipped in mango chutney.

Tuesday

  • Breakfast: Green smoothie bowl with a scoop of protein powder.
  • Lunch: Black bean and corn salad with vegan dressing served on a bed of brown rice.
  • Dinner: Grilled vegetable skewers served over brown rice with a side of kale caesar salad.
  • Snack: Crackers, hummus, avocado slices, and fresh berries.

Wednesday

  • Breakfast: A hearty whole-grain cereal with almond milk.
  • Lunch: Spinach salad with avocado, quinoa, lentils, and vegan dressing served on a bed of brown rice.
  • Dinner: Veggie burger with tomato slices and guacamole. Served with a side of oven-baked fries.
  • Snack: Trail mix with dried fruit and nuts.

Thursday

  • Breakfast: Scrambled tofu on toast with sliced tomato.
  • Lunch: Vegan soup served over quinoa or brown rice with a side of steamed broccoli.
  • Dinner: Grilled cheese sandwiches (use vegan cheese) and tomato soup.
  • Snack: A glass of almond milk with some vegan dark chocolate or a fruit smoothie bowl.

Friday

  • Breakfast: Vegan French Toast topped with fresh fruit.
  • Lunch: Vegan Cobb salad with veggies, beans, brown rice, and vegan dressing.
  • Dinner: Vegan lasagna with salad.
  • Snack: Banana ice cream made with a frozen banana and almond milk.

Saturday

  • Breakfast: Vegan omelet with breakfast potatoes, steamed kale, and fruit on the side.
  • Lunch: Quinoa, butternut squash, and kale salad with avocado.
  • Dinner: Vegan pizza, salad, and roasted veggies on the side.
  • Snack: Apple slices with peanut butter

Sunday

  • Breakfast: Vegan pancakes topped with fruit or maple syrup.
  • Lunch: Spicy black bean quinoa soup on a bed of brown rice or quinoa with a side salad.
  • Dinner: Spaghetti with tomato sauce, vegan meatballs (try Dr. Praeger’s), and (Violife) parmesan cheese.
  • Snack: Banana chia pudding with fruit for toppings.

Healthy Vegan Snacks

Snacks are an amazing way to stay energized throughout the day. Eating several small, healthy snacks between meals can help keep your blood sugar levels steady and give you fuel to burn throughout the day.

Here are some great vegan-friendly snacks you can try:

  • Chia pudding topped with vegan dark chocolate and fruit
  • Trail mix with dried fruit & nuts
  • Banana ice cream made from frozen bananas, almond milk, and vegan chocolate chips
  • Coconut whipped cream swirled into a bowl of vegan chocolate pudding
  • A slice of whole-grain toast topped with avocado, tomato slices, and a drizzle of olive oil
  • Roasted edamame sprinkled with sea salt
  • Crackers with a cashew nut spread topped with sliced cucumber
  • Smoothie bowl with protein powder, topped with fruit
  • Falafel, hummus, pita bread, and veggies
  • A handful of fresh berries and a couple of spoonfuls of vegan yogurt
  • Roasted chickpeas
  • Protein shake (using plant protein) I recommend Sun Warrior.
  • Plant milk and cereal
  • Fortified orange juice, banana, and a homemade muffin
  • Air-popped popcorn sprinkled with nutritional yeast and sea salt
  • A plant milk cappuccino or latte

Whenever picking vegan snacks be sure to go for fiber- and protein-rich options, it’ll help you feel full longer and won’t spike blood sugar as much as a sugary or fatty snack.

How to Eat Vegan at Restaurants

Eating vegan at restaurants requires a bit more thought than just ordering off the menu. But it’s still not too hard. It can be tough if you’re new to veganism, but luckily, there are plenty of easy ways to find out what your options are.

  1. Download apps like Happycow, and Yelp. They’re free to use and provide information about what vegan-friendly restaurants are in your area. Some apps offer a filter for things like gluten-free, organic, and vegetarian food options. This makes it so much easier to find the right restaurant when you’re in a hurry or don’t have time to go through each menu online.
  2. When picking a place in a rush, make sure to call on the way or ask upon arrival about their vegan options.
  3. Don’t be afraid to ask for something vegan in a restaurant if they already have it on the menu! Lots of restaurants will be able to make you a veganized version of their dishes. Just ask what the chef suggests and go from there.
  4. When in doubt, go for ethnic restaurants. They tend to have dishes that are naturally vegan or can be easily modified to become vegan. Thai, Indian, Middle Eastern, Ethiopian, and Mexican cuisines usually have a lot of options.
  5. If you find yourself at a restaurant with no vegan meal options, try making your own meal. You can order several vegan appetizers or side dishes to create your own meal.
  6. When in the restaurant try to identify the vegetarian options on the menu and ask whether the dairy or eggs can be left out to make it vegan-friendly.

The good thing is that in today’s times there are tons of fully vegan restaurants and they are growing in number!

Being well prepared will allow you to reduce stress when dining out as a vegan. The more you do it the more confident and comfortable you will be in this situation.

Frequently Asked Questions

Here are some common questions that are asked about veganism.

Will I get enough protein as a vegan?

Many people worry that they won’t get enough protein if they strictly eat vegan foods. However, this is usually not the case! There are tons of plant-based proteins out there that offer lots of healthy benefits.

Some recommended plant sources include tofu, quinoa, tempeh, beans and legumes, nuts and nut butters, and leafy greens. You can find hundreds of athletic vegans consuming only plant products online and even in professional sports!

The average woman needs about 46 grams of protein a day and the average man needs around 56 grams of protein a day. This is easily met on a vegan diet if you eat enough calories each day.

What’s the difference between vegan food and vegetarian food?

The difference between vegan food and vegetarian food is that vegan food contains no animal products. Vegetarians can eat eggs and dairy but vegans cannot. Vegans only eat plant-based foods, including fruits, vegetables, grains, legumes, nuts, seeds, herbs, and spices.

What is the best milk substitute?

There are tons of plant-based milk alternatives to cow’s milk. Hemp milk contains more protein and calcium making it the healthier choice.

Every plant-based milk contains different levels of the three most important nutrients (protein, calcium and vitamin D). It’s best to read the labels to find out which one fits your dietary needs.

Isn’t it hard to be vegan?

It’s not hard to be vegan at all! You just need to know some basic rules and guidance on how to go vegan. Making the transition from a meat-loving diet to a vegan diet is easy, you just have to know what kind of foods will help you get all your nutrients. There are lots of cookbooks and websites that can provide ideas on how to do this.

Is a vegan diet expensive?

Actually, no! The truth is it’s cheaper to eat a plant-based diet than an animal-based diet. Meat and dairy items are significantly more expensive than whole grains, legumes, fruits, and vegetables.

For example, one can of beans is around $0.70 compared to ground beef that can be anywhere from $3.50 to $6.50 for one pound! Prices vary depending on where you live but this is just an example of how much it costs to eat vegan!

If you are worried about the cost you have to keep in mind that there are lots of vegan options out there that don’t require you to spend a lot. There are plenty of whole foods that are cheaper than meat and dairy items.

Isn’t it ok to eat free-range eggs or grass-fed beef?

When it comes to animal welfare, free-range eggs, and grass-fed beef are definitely better than factory-farmed animals. But better isn’t ideal, and free-range eggs and grass-fed beef are far from ideal.

The hatcheries that provide hens to most free-range egg farms actually kill their male chicks immediately upon hatching. The newly-hatched male chicks are generally ground up alive; in other cases, they’re smothered in garbage bags or dumpsters.

The ranchers that deal with grass-fed beef do still use hormones and antibiotics on their animals that are often not healthy for the animals. These hormones and antibiotics are harmful to humans who eat these products, even if it’s in small amounts. On average going vegan even for just a month saves the lives of 30 farm animals.

Conclusion

A vegan diet is similar to a vegetarian diet. However, a vegan diet is a lifestyle that avoids all animal products. The benefits of going vegan can include weight loss, increased energy levels, and reduced risk for many chronic diseases like heart disease and diabetes. This article has touched on the basics of what it means to go vegan as well as some common questions and concerns about starting this type of diet.

A vegan diet isn’t expensive and it will save you money in the long run if you stick to healthy, plant-based nutritious foods! Avoiding factory-farmed meat and dairy is better for animals and better for your health! If you think a vegan diet might be right for you, start with some easy recipes using vegan food. You can check out my youtube or recipe tab for some great vegan dishes! Follow my blog to stay up to date with the best vegan news, vegan foods, vegan meals, and my vegan cookbook (coming soon)! Let me know if you would be interested in hearing about my favorite vegan clothes as well.

Good luck on your journey to a vegan diet and a healthier lifestyle!

This article is for general informational purposes only, and should not be used as a substitute to provide medical advice or treatment.

Author: Viviana Cordova

Hi, my name is Viviana, or viv for short! I'm a lover of food, lifestyle, and travel. Aside from that, I love to educate and promote healthy tips on how to live a long and happy life. I started off with Instagram as a means to create this amazing website for you all. My goal is to help as many people as possible by creating content that makes you feel good about yourself while living your best life! We want to share our discoveries of amazing places with others who are looking for inspiration on where to vacation or what restaurant might be perfect for date night.

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