Figuring out what you can and can’t eat on a vegan meal plan isn’t that hard. You’ll have to say goodbye to meat, eggs, honey, and dairy, and you’ll definitely need to hone your label-reading skills. You can have all plant based food you want.
What you can eat –
All veggies are a go
All Veggies are a go
Eat all the vegetables you want! Beans, nuts, and peas are especially rich in protein, but you may be surprised to learn that even the humble white potato contains 3 to 7 grams of protein, depending on its size. Try to eat a rainbow of veggies every day to make sure you’re getting all the nutrients you need. This is one food category you can embrace with joy.
Fruits
Fruits
Ripe, juicy fruit is like vegan candy. Eat on its own (raw) or turn into gorgeous smoothie bowls, but anyway you slice it, fruit’s definitely on the menu. Try different fruit.
Seeds
Seeds
Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids.
What you can’t eat –
Meat, Eggs, or Seafood
Meat
Meat, eggs, seafood, and any products derived from them are not part of a vegan diet. Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it for food or any other purpose. For this reason, vegans avoid eating foods of animal origin, such as: Meat: Beef, lamb, pork, veal, horse, organ meat, wild meat.
Dairy
Milk
Dairy is not a health food. Many people think we need dairy to be healthy, but that makes little sense – after all, cows’ milk is made for calves, and we don’t drink the milk of any other animal. Nutrition science has known for years that high dairy consumption increases exposure to saturated fat and hormones, responsible for the development of heart disease and some cancers. People can get all of the calcium that they require from daily servings of green and yellow vegetables, as well as fortified dairy alternatives.
Honey
Honey
Most vegans see no difference between bee farming and other forms of animal farming.
To optimize profits, many commercial bee farmers employ practices that are unethical by vegan standards.
These include clipping the wings of queen bees to prevent them from fleeing the hive, replacing harvested honey with nutritionally inferior sugar syrups, and killing entire colonies to prevent the spread of disease, instead of giving them medicine.
Vegan Diet plan –
Breakfast: Whole-grain toast with hazelnut butter, banana and a fortified plant yogurt.
Lunch: Tofu noodle soup with vegetables.
Dinner: Jacket sweet potatoes with lettuce, corn, beans and cashews.