Vegan Diet Plan – 5 Meals to Make Veganism Healthy and Easy


I bet you didn’t think a vegan diet plan could be delicious AND nutritious! These five meals are the foundation of a healthy, easy veganism lifestyle.

First, a quip:

“It is my view that the vegetarian manner of living, by its purely physical effect on the human temperament, would most beneficially influence the lot of mankind.” ~ Albert Einstein.





Well-planned vegan diets have been proved to protect against obesity, heart and renal diseases, cancer, and rheumatoid arthritis and The American Dietetic Association and Dietitians of Canada regard a vegan diet as appropriate for all stages of the life cycle. Vegan food need not be fussy or expensive, and can leave you feeling fresh and full of energy!

To expand your vegan meal planning, read The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great – it’s based on a two year study about veganism.

And, here’s a foundation for healthy, easy eating…

5 Meals for Vegans – A Healthy and Easy Diet Plan

Vegan food is becoming increasingly more available in restaurants and in supermarkets, and of course the demand is increasing because more and more people are choosing to live a vegan lifestyle. Whether it is for health or ethical reasons, these tips are for for those who want to make vegan meals healthily and easily.

In order to stay fit and healthy, vegans must be sure to eat right and take in the recommended vitamins and minerals.

Beans and rice

The first thing people think about when becoming vegan or vegetarian is their protein intake. Actually, protein is usually very high in vegetarian diets because of all the beans and soy. What is important is to make sure the foods you eat give you complete protein; one way of doing this is to combine proteins and the perfect example is beans and rice. They taste great together and complement a mexican meal or can be eaten stand alone, easy!

Tofu and vegetable stir fry

Tofu is made from soybeans and is high in protein and rich in vitamins, minerals, and polyunsaturated fat, with no cholesterol. It comes in a variety of firmness levels and can be made into tofu milk, soy cheese, soy shakes, and pie fillings so the versatility is great for  vegan diets, add some greens and brown rice to the plate and you have a very healthy nutritious meal.



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If this isn’t quite the vegan diet plan you’re looking for, check out these resources for vegans and vegetarians on Amazon.

Veggie burger and salad

When you first alter your diet, especially if you are going straight from eating meat to becoming vegan it’s a good idea to replace real meat with meat substitutes which are low in fat, contain the protein you need and often come enriched in calcium. There is lots of choice out there, from pre-made veggie patties and vegan chicken nuggets to mexican flavored veggie mince and tofu sausages. Try adding hemp seed nuts to your salad, as they they are a rich source of protein, omega 6 and omega 3 essential fatty acids — which are things vegetarian and vegan diet plans sometimes miss out on.

Quinoa and kale

Quinoa is a light, fluffy, tasty, fast-cooking grain that is high in iron, protein, and B-vitamins. To make a quick and easy vegan meal, add some kale and walnuts. The kale has cholesterol-lowering benefits when steamed, contains calcium and has antioxidant properties. The walnuts also contain protein and those essential fatty acids you need, particularly in a vegan diet. Veganism isn’t just healthy and easy – it can be part of a healthy weight loss diet plan!

Nutritional yeast

Nutritional Yeast is a food supplement grown on cane or beet molasses, which comes in a yellow powder or  in flakes. When nutritional yeast is made from a natural fermentation source and not from a synthetic or animal source, it contains enough vitamin B-12 to fulfill a daily requirement. This is great news for vegans and vegetarians! You can sprinkle it on your popcorn, pasta or salad, or if you’re feeling more adventurous you can replace the cheese in your mac and cheese with it. Or, search for ways to use nutritional yeast in one of the many vegan diet plan recipes found online.

To learn how important protein is, read Protein Rich Foods for Healthy Hair and Skin – What Protein Does.

If you have any thoughts or questions on becoming vegan, please comment below…





Written by Heather Welsh, an English writer and blogger currently based in Vancouver. Visit her blog at Central Reservation or follow her on Twitter @Heather_Welsh.

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