Vegan

You know that we are not into crash diets. It's just that these eating styles sometimes really resonate with people – whether it is for ethical, environmental, or religious reasons or just due to the taste.

There is nothing wrong with experimenting with a few eating styles especially when you don't have any dietary restrictions.

But before trying a new eating style first ask yourself a few questions:

• What are the benefits and drawbacks of the diet I am choosing?

• Would this diet plan work with my daily routine, my lifestyle, and my loved ones? Would I be able to attend the weekly office dinner? Would I be able to go out to eat with friends?

• Would I enjoy eating the foods in this diet plan?

• Is it just temporary? Or would I be able to adapt it for life?

Well, we are going to tell you all the details, from advantages and drawbacks to how to adapt those eating styles in your life. So, you can answer all of the above questions and see what works best for you.  

Let's start with Veganism and vegetarianism.

What is a Vegan or Vegetarian Diet?

You may have seen a lot of vegan options on the restaurant menu, or probably one or two people in your social circle might be vegan. Right? So, what is this vegan actually? It is just about restricting animal-based products and eating plants.

Well, to some extent it is, but in some cases it is more than that:

• Vegans exclude almost all animal products like meat, fish, dairy, and poultry.

• Vegans not only restrict animal food items but they also don't use animal products like wool, honey, and gelatin.
  

Benefits of Vegan Diet

Vegan means a lot of fruits and vegetables. And we all know these foods, especially the green ones, are low in caloric density. Which can provide numerous benefits.

• According to a study published in the National Library of Medicine, a Vegan diet is a rich source of fiber, antioxidants, and other healthy plant compounds. This diet is also rich in potassium, folate, magnesium, and vitamins A, C, and E.

• According to another study, people who eat low-fat and high-fiber vegan diets end up having fewer calories and more weight loss than those who have a conventional low-fat diet.

Some Drawbacks of the Vegan Diet

People don't often find a good substitute for meat or protein when it comes to vegans, and they end up having more processed food in the end. Having some extra veggies on your pizza and removing all the meat and cheese does not make it a healthy option.

• Choosing a vegan diet is not as challenging as selecting the right options or alternatives. Because these alternatives sometimes end up making you have more calories.

• Plenty of vegan options can be highly processed. Even most of your favorite sandwiches, sour gummies, potato chips, and cookies can be vegan.

Want to Try a Vegan Eating Style?

You may have not noticed but you may already be half vegan, eating 3-4 vegan meals in a week, that green salad, avocado sandwich, or lentil soup you ate last night was all vegan. So, it is not that difficult to become a complete one, plus we have some amazing tips for you that can help you if you want to get started with this diet properly;

• Look out for meat alternatives and plant-based protein sources like beans and tofu.

• Get plant-based dairy products, such as soy milk, almond milk, and coconut milk.

• Make vegetables the main ingredients in your meal, everything comes after that whether it is fruits, legumes, or whole grains.

• Try out different vegan recipes, so you can see what you like the most and add to your meal plan.

If you don't know much about vegan recipes, don't worry we are here to help you. Here are some vegan meal ideas you can try;

Breakfast

• Tofu scramble: Cook mashed firm tofu + veggies of choice + olive oil. Cook until it resembles scrambled eggs.

• Quinoa breakfast bowl: 1 cup cooked quinoa + 1.5 to 2 cups heated plant milk + chopped nuts + berries + some spices of own choice

• Oatmeal: Cooked steel-cut oats + chopped nuts + chopped fruit like apples + chopped walnuts.

• Vegan smoothie: Plant milk + spinach or kale + healthy fat + any fruit. Try this blend: almond milk + mixed berries + spinach + flax seeds.

• Banana bread muffins: 1 cup oats + 2 ripe bananas + "chia eggs" (1 tablespoon chia seeds + 3 tablespoons water, allow to "gel") + spices like cinnamon and nutmeg. Transfer to 6 muffin cups, top with chopped walnuts, and bake at 350 degrees for 25-30 minutes until a toothpick comes out clean.

Lunch

• Stuffed sweet potatoes: Baked sweet potato + cooked quinoa + shredded cheese chopped veggies of your own choice.

• Grilled Vegan Sandwich: Whole wheat bread + grilled zucchini + roasted red peppers + grilled portobello mushrooms + sliced tomatoes + avocado + red onion + cashew cheese (soak cashews overnight, blend into a paste).

• Greek Salad: Mixed greens + chopped tomatoes + red onion + olives + cucumber + pine nuts + feta cheese + balsamic vinegar dressing and olive oil.

• Smashed Chickpea-and-Avocado-Salad Sandwich: Whole wheat bread + ½ avocado + 1/2 can chickpeas, mashed + salt + pepper.

• Southwestern Black Bean Wrap: Whole wheat wrap + 1/3 can black beans + 1/3 can corn + chopped roasted red peppers + chopped tomatoes 1/3 mashed avocado + shredded cheese + lime juice + salt & pepper.

Snacks

• Whole fruit + almond butter or natural peanut

• Berries + coconut whipped cream

• Air-popped popcorn + cinnamon + cayenne + nutritional yeast

• Banana ice cream: frozen bananas + almond milk + splash of vanilla. Blend until it looks soft, then freeze and serve.

• Raw veggies of own choice + hummus
  

Dinner

• Black Bean Burgers: 1 can mashed black beans + 1/3 cup instant oatmeal + seasonings of choice (try garlic, mustard, and a little ketchup or chili sauce). +  tomato, onion, or lettuce, for topping. Serve on whole wheat buns.

• Pesto Vegan Pasta: Roast carrots + zucchini + tomatoes + onion + eggplant + veggies of choice at 400 degrees for 15-20 minutes. Serve with 2–3 tablespoon jarred vegan pesto sauce + 1 cup cooked whole wheat pasta.

• Spicy Tofu Stir-Fry: For stir-fry: Extra-firm tofu (drained) + onions + snow peas + peppers + broccoli + snow peas + veggies of choice. For sauce: 2 parts peanut butter + 1 part soy sauce + garlic + 1 tablespoon sesame oil + chili paste; heat on low until blended. Serve with brown rice.

• Pinto Bean Sloppy Joes: Sauté chopped onion + bell pepper + garlic + olive oil + celery + 1 can pinto beans. Add ketchup + tomato sauce + vegan Worcestershire sauce. Serve on whole wheat buns.

• Three-bean Chili: 2 cans diced tomatoes + 1 chopped bell pepper + 1 cup vegetable broth + 1 to 2 chopped jalapeños (or to taste) + 2 tablespoons chili powder + 1 1/2 tablespoons cumin + 1 can black beans + 1 can pinto beans + 1 can red kidney beans. Simmer on the stove for 1 to 2 hours, or in a slow cooker on high for 3 to 4 hours.

So, which recipe looks most interesting to you? Maybe most of these recipes have already been part of your everyday meals. So, try some new ones to see how you like this eating style.