And you can't forget fiber! It's incredibly important for our gut health.
#VEGAN MEAL PLANNER FREE#
Antioxidants are plant compounds that help fight free radicals aka cancer-fighting compounds. These are great sources of many essential vitamins and minerals and antioxidants. Let's do a quick walk-through of the different food groups of a whole food plant based diet. To truly reap the health benefits we need to be focusing on a whole food plant-based diet.Ī whole food plant-based diet aims to eat mostly whole or minimally processed plant foods and reduce or eliminate the consumption of processed foods.
There's vegan burgers, hot dogs, cheese, milk, yogurt, and even eggs! Many of these items are highly processed though and not recommended for every day consumption. Now more than ever there are so many vegan options at the store that there's not much that can be missed on a vegan diet. There's actually so many options and possibilities that many people report eating more variety after going vegan! Hard to believe? Keep reading.
#VEGAN MEAL PLANNER HOW TO#
Making healthy eating a priority in your life takes careful planning and I'm going to show you how to make it easy and practical! What do vegans eat?Īfter talking all about what vegans don't eat, you're probably wondering what's left? It's truly incredible what diet can do! If you want to reap these benefits too, read on. It also may relieve symptoms of joint pain and swelling from osteoarthritis and reduce risk of some cancers such as breast and prostate. This also explains why many experience a weight loss benefit as well. Plant-based diets, including a vegan diet, tend to be higher in fiber, antioxidants, and phytonutrients, as well as lower in calories and fat, particularly saturated fat which likely explains the decreased risk of disease. "Plant-based diets, when appropriately planned, are associated with a lower risk of developing lifestyle diseases such as heart disease, type 2 diabetes and some cancers." This is the position statement of the Academy of Nutrition and Dietetics, the United States' largest organization of food and nutrition professionals, and represents over 100,000 credentialed practitioners: There is a growing amount of evidence demonstrating that those who eat predominantly plant-based, exercise regularly, and have lower amounts of stress live the longest and healthiest lives. There are so many health benefits to a vegan diet which was the initial reason I made the switch. It is not a reflection of an inadequate dietary pattern, more an indication that our global food system is sometimes missing nutrients due to soil deficiency, sanitation, and food processing.įor this reason it's important to replace, not simply remove foods from the diet as a vegan. Vitamin D and Iodine in dairy and folic acid in bread. Many foods are fortified with supplementation e.g. You may be asking, "if people go vegan for health, how is risking deficiencies healthy?" Deficiencies can occur on any diet and most diets must be supplemented in our modern society, not just vegan or plant-based diets. Whatever the case may be, it's important to plan the diet properly to avoid any deficiencies. People adopt a vegan diet for various reasons such as for health or ethical reasons. This includes excluding meat, dairy, poultry, fish, eggs, and honey from the diet.
I'm also sharing my best meal planning strategies for beginners all while doing it on a budget! What is a vegan diet?įirst off, you may be wondering what even is a vegan diet? A vegan diet, also referred to as a plant-based diet, is similar to a vegetarian diet but goes one step further by eliminating all animal products, not just meat. You'll find my best tips for meal planning on a vegan diet, free meal planning resources, and lots of meal planning ideas to get you started. I'm going to show you how to meal plan efficiently so that you spend less time thinking about food and more time doing what you love! Think of all the other things in your life you wish you had more time for? What if you put the time you're thinking about food towards that? Did you know that people on average make 200 food decisions a day? That's a lot of brain power thinking about just food! Meal planning can also help eliminate decision fatigue that comes with constantly deciding what to eat. But that can get expensive and most of the time leaves us with unhealthy options. If you're new to a vegan diet and are struggling to figure out what to eat every day, meal planning can help! It can be overwhelming to cook and clean daily and when we're in a rush it's all too easy to order take out.
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