A vegan diet is composed exclusively of plant foods. A healthy vegan meal plan can provide you with all the nutrients you need and may even help prevent some chronic diseases, asserts the American Dietetic Association. Careful meal planning helps you benefit from a vegan lifestyle.
Significance
Because vegans do not eat animal products, they may be deficient in protein, omega-3 fatty acids, vitamin B-12, zinc, calcium and retinol -- an animal source of vitamin A. Although the term "vegan" sounds healthy, not all vegan foods are rich in nutrition. Refined grains such as white pasta and sugars are vegan, but can be high in calories and low in nutritional value. A consultation with a doctor or dietitian can help you determine if you need supplements to make sure you hit all nutritional targets.
Benefits
Eating according to a healthy vegan meal plan can help you reduce your saturated fat intake and raise your consumption of fiber, folic acid, vitamins C and E, magnesium and carotenoids -- an antioxidant. Vegans, along with other vegetarians, tend to have lower cholesterol levels and blood pressure than meat eaters. A healthy vegan meal plan can also promote a healthy body weight and reduce your risk of type 2 diabetes and heart disease.
Types of Foods
Fresh fruits and vegetables serve as the foundation of a healthy vegan meal plan. Protein sources include soy products -- such as soy beans, tofu and tempeh -- beans, nuts and seeds. Fortified soy milk and orange juice and leafy greens help provide calcium. Flax seeds, chia seeds and walnuts are sources of omega-3 fatty acids. Vitamin B-12 may be found in fortified cereals, nutritional yeast or in supplements. Zinc can be found in legumes, whole grains and wheat germ. To make up for the lack of animal-based vitamin A sources, a vegan diet should emphasize orange vegetables such as winter squash, carrots and sweet potatoes.
Meal Ideas
A vegan breakfast might consist of dairy- and egg-free whole grain bread with almond butter and bananas; a smoothie made with hemp protein powder, soy milk and fresh fruit; or scrambled silken tofu with spinach and tomatoes. Include a glass of fortified orange juice with breakfasts. Lunch-time might mean whole wheat pasta with sautéed vegetables and white beans; hummus, crackers, vegetables and 1 oz. of walnuts; or a quinoa salad made with black beans, cucumber, avocado, cilantro, lime juice and olive oil. Sprinkle ground flax seeds over pastas, salads or hummus for extra nutrition. Lentil soup, black bean tacos and vegetable curries made with nuts and coconut milk are examples of vegan dinners. Popcorn sprinkled with nutritional yeast, soy yogurt with wheat germ or granola with chia seeds and almond milk serve as tasty, vegan snacks that also help you take in extra nutrients.
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