A vegan diet means that vegan does not eat any foods that contain or are made with animal products of any kind. Switching to a vegan diet can be a great way to lose weight and get healthier.
Although, it can be a bit restrictive lifestyle, yet, many people choose to make this change and it is no surprise with all the weight that can be lost.
No matter if it is due to religious reasons, health reasons, or concern for animal welfare a vegan diet can really change how you feel and how you look.
Vegetarian meal plans can be both complicated and simple at the same time.
Understanding vegetarian nutrition can be complex, but it needs to be understood in order to get the best from a veggie diet.
A good vegetarian diet will be high in most vitamins, minerals and antioxidants. However vegetarians may need to supplement their diet with vitamin B12, which is mainly found in shellfish and meat. Vegetarian diets can also be low in protein or calcium if not properly planned.
If you are thinking about making the move to a vegan lifestyle it might help for you to have a vegan meal plan. There are so many delicious options for vegan foods.
This meal plan is just a jumping off point. It is a great idea to buy some vegan cookbooks.
It is also great to check out the thousands of vegan recipes that are online. Be adventurous and try new things. Here are some vegan recipes for breakfast, lunch, dinner, and dessert.
Vegan Breakfast
- Scrambled Tofu
- 1 ½ tablespoon safflower oil
- 3 tablespoons diced onion
- 1 diced Serrano chili
- 1/2 teaspoon ground cumin
- 3 tablespoons chopped cilantro
- 20 oz tofu
- Salsa of your choosing
Heat the oil; add in onion and saute for 1 to 2 minutes. Add the chilies and cumin, cook for a few minutes. Crumble the tofu and cook, stirring frequently. Mix in the cilantro and season with salt. Serve with warm tortillas and salsa.
Vegan Diet Lunch
- Sweet Corn Soup
- 6 ears of corn
- 1 tablespoon corn oil
- 1 small onion
- 1/2 cup grated celery root
- 7 cups water or vegetable stock
- Salt to taste
Shuck the corn and slice off the kernels. In a large soup pot put in the oil, onion, celery root, and one cup of water. Let that mixture stew under low heat until the onion is soft.
Add the corn, salt and remaining water and bring it to a boil. Cool briefly and then puree in a blender, then wait for it to cool before putting it through a food mill. Reheat and add salt and pepper to taste.
Dinner in Vegan Diet Plan
- Seared Portobello Mushrooms
- 1 large Portobello mushroom, stem removed
- Olive oil as needed
- Salt and pepper
- Shallot vinaigrette
Slice the mushroom into wide slices. Brush both sides with oil and set them in the skillet over high heat. Sear for 4 to 5 minutes.
Once they start to brown remove them and place them on a platter with salt and pepper to taste. Add vinaigrette to the top for flavor.
- Lentil and Onion Croquettes
- 2 cups chopped yellow onion
- 2 tablespoons olive oil
- 1/2 cup finely chopped carrot
- 2 cups bread crumbs
- 1 cup lentils
- 3/4 cup celery chopped
- Salt and pepper
In a skillet over low heat cook the onion in the olive oil. In a saucepan combine the lentils, celery, carrots, and salt covered with water. Bring this to a boil and then lower the heat to a simmer for about 30 minutes. Drain the liquid. Puree the lentils until smooth. Mix the lentils with the onion and bread crumbs. Season with salt and pepper.
Allow the mixture to cool and then form it into 3 inch rounds. Fry the croquette balls in olive oil and set them on a paper towel to soak up the excess oil.
Dessert
- Strawberry Ice
- 1 quart ripe strawberries
- Stevia (to taste)
Pull out the core of the berries. Puree them in a food processor. Put stevia into a saucepan. Add half a cup of the puree into the stevia and heat stirring constantly until it is all dissolved. Add in the puree and freeze.
It can be easy to find and prepare a wide variety of vegetarian recipes that are healthy and really tasty. A good vegetarian meal plan will help you to achieve your weight and health goals, while sustaining high levels of energy throughout the day
Vegetarian nutrition is based on the substances found in plants only and therefore vegetarian and vegan diets tend to be rich in antioxidants, certain vitamins and minerals, and healthy fats while meat based diets contain vitamin B12, protein, iron, zinc and calcium.
Understanding these differences can help when planning a healthy veggie diet. There are various types of vegetarian diet plans, including weight loss, muscle gain and overall healthy lifestyle requirements. Once you have identified the right type of diet for you (eg lacto-ovo vegetarian, lacto vegetarian, vegan, raw food vegan, etc) then you can create healthy vegetarian recipes that best suit your needs.
