Vegan Meal Plan – A Guide On Creating Your Own
Bill Clinton, Ben Stiller, Jason Mraz, and just recently, Mike Tyson have been added to the list of celebrities who took up a vegan meal plan for all different benefits such as weight loss, health and environmental awareness. And they love it!
No, it’s not just about the number of pounds they’ve lost in the process by cutting down fat intake from the animal source, nor it’s about making an environmental friendly impacts.
“I ride longer distances on my bike, can do more pull-ups than ever, and my brain seems to have a larger capacity for new projects, problem solving, songwriting, and fielding random questions… It also makes me a lot better in bed,” said Jason Mraz in an interview. As witnessed by thousands of people, by developing a habit of following vegan meal plan, they feel overall well-being.
During the 1980’s, veganism began its shift from being marginal to a mainstream diet and lifestyle. And unlike other fad diets that slip into oblivion as fast as they became popular, vegan diet isn’t showing any signs of slowing down.
And if you want to jump into the bandwagon, knowing what makes a good vegan meal plan is one of the finest first steps you can take. True, you can just surf the net and look up free sample vegetarian meal plans and vegan menus. But these can only take you so far.
At one point in the near future, you’d want to create your own meal plan with vegan dishes that you love…and the brief guide below will help you get started in the right direction.
Your Daily Vegan Meal Plan should include the followings:
3-4 servings of legumes
Legumes (ex.: beans, peanuts, etc.) contain the highest amounts of protein among plant foods. While you can meet the RDA for essential amino acids without the legumes, it makes little sense to put yourself at a handicap by not including them.
Here are some examples of foods that you can include in your diet: ½ cup of cooked beans; a serving of tofu; a cup of soymilk; an ounce of vegetable meat; or two tablespoons of peanut butter.
1000 Milligrams Of Calcium
There are older studies indicating that vegans need less calcium compared to those who eat meat. However, recent studies challenge the idea. So to be on the safe side, vegan or not, you should aim for the RDA: 1000mg. of calcium every day!
You should try to eat 6-8 servings of foods that contain 100-150mg. of calcium. Here are some examples to start with: half a cup of firm tofu with calcium sulfate; ½ cup of fortified juice; a tablespoon of blackstrap molasses; and those are just to name a few.
You may fall short of the 1000mg. requirement on some days. That’s OK, you can enhance your diet a bit with a low-dose calcium supplement. However, as much as possible, you want to get most of your calcium from food.
The RDA For Essential Omega-3 Fat Alpha-Linolenic Acid
Alpha-Linolenic Acid plays a crucial role in prevention of coronary heart disease, and since these are not naturally produced by the body, you want your vegan diet meal plan for weight loss to include plant foods that contain these.
Examples Of Foods (Take 3-4 Servings): 1 teaspoon of canola oil; ½ teaspoon of hempseed oil; a walnut; or a cup of tofu.
Whole grains are essential for meeting the dietary requirements for iron and zinc. Half a cup of whole grains; pasta; a slice of bread – these can go a long way. Along with iron and zinc, the foods mentioned are also good sources of protein and fiber.
Now, this is by no means an exhaustive guide on building a vegan meal plan. However, these guidelines combined with solid advice on how to get started in veganism will ensure that you start as smoothly and as healthily as possible!
Inspired by 30 Day Vegan Challenge