Health & Fitness

Modern Vegan diet

Veganism is becoming popular day by day.

In the past few years, even celebrities have gone vegan too and they have motivated everyone to be a vegan too, variety of vegan products are available in the stores also. Being a vegan is a lifestyle that excludes all animal products, attempts to limit animal exploitation as much as possible whether its cruelty, be in the form of food, clothing, or any other purpose. Vegans generally choose to avoid meats products for some reasons like ethics, vegans strongly believe that every animal has an equal right to live, we can’t slaughter or kill them for our sake, vegans are also against farming industry practices such as grinding of live male chicks by the egg industry. Ethical vegans protest for animal rights and raise awareness about it.

Some people also choose to be vegan because of potential health effects, plant-based diets may reduce the risks of heart diseases and diabetes, also lowering your intake of animal-based products can reduce the chances of  Alzheimer’s disease. Studies also say that a vegan diet reduces weight also, so some people choose this diet to lower their weight.

Vegans also have some of their types like raw food vegans, junk food vegans, others are like dietary vegan and low-fat vegan so they all eat in different patterns.

Vegans eat a wide variety of foods and can easily replace meat and dairy with plant-based alternatives, which lends versatility to this diet. Some examples include bean burritos, veggie burgers, tomato pizzas, smoothies, nachos with salsa and guacamole, hummus wraps, sandwiches, and pasta dishes.

Foods to eat for a Vegan diet

  • Nuts and nut butter
  • Legumes
  • Algae
  • Seeds
  • Fruits and vegetables
  • Nutritional yeast
  • Cereals and whole grains
  • Fermented plant foods
  • Chia pudding

Foods to avoids for Vegan diet

  • Meat and poultry
  • Animal-based ingredients
  • Fish and seafood
  • Dairies like milk, yogurt, cheese, and buttercream
  • Eggs
  • Bee products like honey, royal jelly

 

Here is a simple menu guide for vegans for a week

Monday

Breakfast:  Mango and spinach smoothie made with plant milk and a banana flaxseed walnut muffin

Lunch:   Spiralized zucchini and quinoa salad with peanut dressing

Dinner: Pasta with a lentil bolognese sauce and a side salad.

 

Tuesday

Breakfast: a vegan sandwich with tofu, lettuce, tomato, and plant milk

Lunch: Seitan sandwich

Dinner: Red lentil and spinach over wild rice

 

Wednesday:

Breakfast: Overnight oats made with fruit, fortified plant milk, chia seeds, and nuts

Lunch: baked tofu sandwich with tomato salad

Dinner: Vegan chili on a bed of amaranth

 

Thursday:

Breakfast: vegan chickpea and onion omelet

Lunch: Tofu noodle soup with veggies

Dinner: Jacket sweet potatoes with corn and lettuce

 

Friday:

Breakfast: Whole-grain toast with hazelnut butter, banana and a fortified plant yogurt

Lunch: Vegan tacos with mango pineapple salsa

Dinner: Tempeh stir-fry with broccoli

 

Saturday:

Breakfast: scrambled tofu wrap and a glass of plant milk

Lunch: spiced red lentil, tomato, and kale soup

Dinner: veggie sushi rolls

 

Sunday:

Breakfast:  Chickpea pancakes and orange juice

Lunch: tofu vegan quiche with side mustard greens

Dinner: vegan spring rolls

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