Vegan- the healthy way?

svanhoecke
svanhoecke Posts: 266
in Food and Nutrition
I am thinking about going vegan for the summer and then transitioning to a "flexitarian" type diet in the fall. This is all health related. I have no moral problems eating meat or dairy. I don't even eat much meat, but I do love my cheeses. I think a vegan summer would be a good cleanse for me.

So my question is: How do I do this in a safe and healthy way? I want to keep my energy up, get enough protein, enough of the right vitamins, etc. What foods pack the best protein/healthy fat punch? Are there vitamin supplements I need to take to make up for some deficiency?

Any advice will help. Even if it's just an idea for a quick and easy vegan meal. :happy:

Thanks!

:flowerforyou:

p.s. please don't post hateful comments about how unhealthy it is to eat vegan. I don't plan on doing this long term anyway, but personally don't see anything wrong with eating this way all the time except for that it's hard! hah!

Replies

  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    Check out OhSheGlows.com for some (usually!) healthy recipes.
  • tigerdactyl
    tigerdactyl Posts: 112 Member
    For protein make sure to include tofu, seitan, tempeh, beans, legumes, quinoa. B12 is something that you may want to take a supplement for, though if you're only doing it for a summer I'm not sure how quickly that kind of thing works. I've been vegan for about a year and a half now and have never had any issues, I exercise regularly and always have lots of energy.
  • Veganlover
    Veganlover Posts: 15
    B12 stores actually stay with you for years if you were eating meat before becoming vegan. Good luck! ^_^
  • svanhoecke
    svanhoecke Posts: 266
    Thanks for the help.

    Any more ideas for food or protein sources?
  • seanwebster
    seanwebster Posts: 83 Member
    I guess I'd call myself "flexitarian" if I didn't hate newly-invented words. I hardly ever eat meat and try not to overdo it on the dairy. Try is the operative word.

    As far as vitamins, once you start eating more fresh vegetables and fruits you almost automatically do better on vitamin/mineral intake. I still take a multi just in case (and for B12).

    Protein isn't hard. I use a lot of lentils, black beans and chick peas now. Lentils cook in about the same amount of time as rice and I've really started liking the way they taste. Here's your quick recipe:

    http://www.epicurious.com/recipes/food/views/Lentil-Stew-with-Spinach-and-Potatoes-349
  • rainydaze613
    rainydaze613 Posts: 112 Member
    Nuts, organic peanut butter, tofu, tempeh, edamame, black beans, lentils, and garbanzo beans definitely pack a lot of protein.
    Two slices of ezekiel bread surprisingly does, too. Also, meat substitutes (be sure to look for minimally processed ones though) are usually pretty high in protein. Examples would be Lightlife Smartdogs or Yves Veggie Deli Slices.
  • keem88
    keem88 Posts: 1,689 Member
    if you have time, check out the documentary fork over knives. talks about medical doctors that have treated health conditions and reversed diabetes on a whole foods plant based diet.

    www.vegkitchen.com has nice reciples.
    www.yummly.com lets you search by type of food (you can click vegan only recipes).

    eat lots of beans, whey protein is good too.
  • Toddrific
    Toddrific Posts: 1,114 Member
    I'd definitely check out vitamin/mineral sources in vegan foods.
    I'd ease into the beans.

    When I was a vegetarian indian food was awesome. Unfortunately not so useful for vegans (cheese, ghee, yogurt) =/
  • catattack13
    catattack13 Posts: 117
    *** whey protein is not at all vegan. it's whey.

    I'm also not vegan, but I'm vegetarian, and I <3 protein and veggies.
  • smoffette
    smoffette Posts: 56 Member
    whey protein isn't vegan. whey is dairy.

    i agree with the above posters - nuts, beans, and tofu can all be added into dishes to make them higher in protein. blending tofu into tomato sauce with some nutritional yeast will give you your b12, high protein, and make for a yummy creaminess in the pasta. blended tofu can be used with vegetable broth to make delicious cream bases for soups and gratins as well.

    chickpeas and lentils cooked and mashed with spices of your choice (and grated vegetables if desired) can make yummy homemade veggie patties.

    i've been vegan for over two years - it was difficult to give up cheese at first, but now the texture turns me off! good luck with your journey! I also highly recommend the movie Forks Over Knives!
  • 2triscuit
    2triscuit Posts: 9 Member
    I've eaten off and on vegetarian for years. Now, I've been eating vegan for six weeks. I made the transition because that was the easiest way for me to limit my calorie consumption. I do have some moral issues with factory farms (I worked in dairy and pork), but I have a plethora of local, small scale farmers that I can buy from. Somehow, eating everything from the farmer's market didn't help me lose weight. Of course, the raw whole milk and fresh goat cheese didn't help.

    So- vegan. Protein isn't the issue I'm having. It's quite easy to get enough protein. My biggest issue is cheese. Everything else I don't miss, but cheese is tough. And... it's expensive to buy all the fresh fruits and veggies this time of year in northern climates.

    I go through a pound of tofu, lots of whole grains (quinoa, wild rice, eg) and probably 2 cans of beans each week. I eat lots of dark leafy greens (I find I don't care for salads much now... prefer cooked greens when on the vegan diet), broccoli and brussel sprouts, and quite a few avocados. I invested in some awesome olive oils and specialty balsamic vinegars to perk up the flavors, and I've been going through a head of garlic at least once a week.

    I think I'll add in eggs and lean fish soon... but I'm happily making progress and enjoying the vegan food right now. The culinary interest is making my dietary restrictions bearable.

    I did start taking B12+folic acid and a calcium supplement made by VegLife… I was feeling a little run down and I think the B vitamins perk me up a bit.
  • keem88
    keem88 Posts: 1,689 Member
    oh snap i just checked back here....my dumbass meant to write wheat protein instead of whey. sorry!!! >_<
  • svanhoecke
    svanhoecke Posts: 266
    This is all so helpful! I am really interested to check out that "fork over knives!"
  • Jessi__
    Jessi__ Posts: 31
    As a long-standing vegan, my favourite ways to get protein are hummus and beans/lentils. Om nom! Also, avocado is amazing for heart-healthy fats and keeping you full for ages :)
  • Whisperinghorse
    Whisperinghorse Posts: 202 Member
    I started being vegan in Feb this year after being a vegetarian for 18 years. I have struggled with it I'll admit. I have now adjusted to eating eggs again (I have my own hens and they are true free range girls) but I have stuck to soya milk and non dairy spread. If its commercial then I dont buy it.

    I have tofu everyday (in sandwiches) soya protein isolate powder as a shake, cashew nuts, roast chickpeas and lots of green veggies for protien. I also take a multi vit with B12 as per the Vegan Society guidelines.

    So far today I've scoffed :blushing: porridge, apple, raisins, protien shake, toast and peanut butter, tofu sandwiches, soya yoghurt, an egg, cashews..... (bit light on fruit etc but waiting for grocery delivery tonight...)
  • smoffette
    smoffette Posts: 56 Member
    Also, if you find you are having deficiencies, Vega protien powder/meal replacement is a really good option to look into. I sometimes have half a serving on days when I work out a bunch or want to eat some less healthy things but still get good nutrition in. http://myvega.com/
  • yesthistime
    yesthistime Posts: 2,051 Member
    http://www.myfitnesspal.com/groups/home/45-happy-herbivores
    http://www.myfitnesspal.com/groups/home/46-team-vegan

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