Vegan Meal Plan

Whether you're doing it for the animals, the planet or just yourself, a vegan diet, which excludes all animal-derived foods, comes with a number of potential caveats. You can minimize the risks and maximize the health benefits of a vegan diet with a well designed meal plan.

Why Vegan?

Timothy J. Key and his University of Oxford colleagues reported in the February 2006 issue of the "Proceedings of the Nutrition Society" that a vegan diet may provide a number of important health benefits, such as lower body weight and a decreased risk of heart disease. The study also found that vegans tend to eat more fiber, vitamin C and vitamin E than their carnivorous counterparts--partly explaining the health benefits.

While the benefits may be evident, it's risky to jump into a vegan diet without following a special vegan meal plan.

Protein

Vegans should pay particular attention to protein. Because vegans exclude meat and animal products, vegan diets tend have less protein than regular diet plans..

Also, the protein quality from plants tend to be lower than protein from animal sources. Because plant-based proteins don't contain all of the necessary amino acids required for health, pair together certain plant protein sources--also known as complementary proteins.

Eating complementary protein sources throughout the day, such as rice and beans, and nuts and grains, will provide your body with the essential amino acids.

There are a number of complete protein sources that fit into a vegan diet. Soybeans, amaranth and quinoa are a few of the vegan sources of protein that contain all of the body's required amino acids.

B-12

While there are a few plant sources of vitamin B-12, for the most part, this essential nutrient is found exclusively in meat.

Include vitamin B-12-rich plant foods such as tofu, pickled vegetables and tempeh -- fermented cooked soybeans -- into your vegan meal plan. You may also want to consider a vitamin B-12 supplement.

Iron

While iron tends to be on every vegan's radar screen, a September 1999 study led by Deakin University scientist Madeleine J Ball, Ph.D. and published in the "American Journal of Clinical Nutrition", found that iron intake didn't significantly differ between omnivores and strict vegans.

However, because women have higher iron requirements, vegan women should consider supplemental iron.

A vegan meal plan should include iron sources such as pumpkin seeds, tofu, beans and lentils.

Planning

The Mayo Clinic advises that grains should be the primary source of calories for vegans. Beans, legumes, fruits, and vegetables should form the remainder of the food groups in your vegan meal plan. Fats should be limited to two servings per day.