You may choose a vegan lifestyle for ethical, health or religious reasons. Vegans are vegetarians who consume only plant foods and eat no animal products at all, including dairy and eggs. With careful planning, you can enjoy a varied, satisfying and nutritious diet while adhering to vegan principles.
Nutritional Considerations
Poorly planned vegan diets can lack protein, calcium, zinc, omega-3 fatty acids and vitamin B-12, but are rich in fiber, carbohydrates, antioxidants and vitamin C. The staples of a vegan diet include fresh fruits and vegetables, nuts, seeds, juices, soy products and grains. Talk to your health care provider about vitamin supplementation if you are concerned about meeting specific nutritional targets.
Option 1
Have a bowl of oatmeal for breakfast. Top with cinnamon, dried cherries, toasted pecans and calcium-fortified soy milk. For lunch, make a salad based on dark leafy greens such as arugula, romaine and spinach -- a source of calcium. Add additional vegetables, hemp seeds for protein, slices of avocado and dress with a mixture of flaxseed oil, olive oil and lemon juice. The flaxseed oil provides omega-3 fatty acids. You can have fresh fruit or a whole-wheat roll alongside. For dinner, marinate wedges of firm tofu in olive oil, balsamic vinegar and fresh rosemary. Bake until firm and chewy and have alongside mashed sweet potatoes, roasted mushrooms and steamed broccoli. For snacks, make a smoothie with soy or rice protein powder, fresh fruit and almond milk and enjoy a bowl of vitamin enriched, high-fiber cereal to help you meet your B-12 and zinc needs.
Option 2
At breakfast, toast whole-grain bread and spread with peanut butter and slices of banana. Drink a glass of calcium-fortified juice alongside. At lunch, boil whole-wheat pasta, drain and then saute with kale, chopped garlic, black pepper and white beans for protein. For dinner, have a bowl of homemade lentil soup made with vegetable stock, chopped carrots and celery, onions, garlic and canned diced tomatoes. Have with quinoa, which provides 8 g of protein per cup, and a green salad. At snack time, air pop popcorn and sprinkle with nutritional yeast -- a source of vitamin B that tastes like cheese. For an additional snack, have soy yogurt sprinkled with flaxseed meal and fresh fruit.
Option 3
Season soft tofu with salt and pepper and scramble in olive oil, like you would eggs. Serve in a whole-grain wrap with salsa and slices of avocado. Have a glass of calcium-fortified soy milk with the wrap. At lunch, have brown rice and black beans topped with cooked zucchini and summer squash. For dinner, make a veggie burger on a whole-grain roll and have roasted potato wedges and steamed broccoli spears on the side. For snacks, you could have a baked sweet potato topped with salt, pepper and toasted pumpkin seeds and, later, a vitamin-enriched English muffin with almond butter.
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