when you first go vegan, it can seemoverwhelming figuring out what to eat. the idea of finding new recipes andchecking labels appears daunting. but it's much easier than you'd think. regardless of how healthy you want to be,how much money you have to spend or wherever you are in the world, there are always plenty of things to eat as a vegan.
crash diets pdf, although i personally eat a diet rich inwhole foods like fruits, vegetables, beans, potatos and rice, the animalsand the planet don't care what you eat as long as you aren't harmingand destroying them. just bare in mind that you will be
much healthier eating a diet rich in wholefoods and you won't feel your best if you are undercarbed and undernourished. oneof the most important things for vegans, especially new vegans, is to understand that the whole plant foods are much less calorically dense than animal products. ifyou undereat you will feel weak and dizzy and making this mistake can oftendiscourage people from living compassionately. therefore it's importantto ensure that you consume enough calories for your age, size and activitylevel. it's often a good idea for new vegans to use websites or apps likecronometer to make sure that they're eating enough for the first week or so.
for breakfast there are many cereals thatare vegan. use a dairy free milk and add things like fruits and nuts. oatmeal isalso a great option and tastes great with cinnamon and fruit like raisins, dates, apples and bananas. toast or bagels are another option. youcan top these with jam, fruit, nut butters, hummus, guacamole, dairy freebutter, marmite, tofu scrambles or even do a full vegan fry-up with scrambles,beans, mushrooms and vegan sausages and bacon. a fruit based breakfast is perfect for starting the day energised and hydrated. you can have a fruit monomeal with justone fruit and you can make fruit salads,
smoothies, ice creams and juices are alsogreat for accompanying something like cereal. but remember to base your meal offof calorically dense fruits like dates, bananas and mangoes. these fruits can makeup a meal or as it's not easy to make a meal out of something like berries. for lunch, bread based meals are very popular. using fillings like salad, hummus and avocado you can make all kinds of sandwiches, burritos, pittas and wraps. you can also make great pizzas too.and you can also have pasta salads, potato salads, couscous salads and quinoasalads for lunch. for dinner you can make a vegan quiche, astir-fry with wheat or rice noodles and
potato wedges, curries and chillies withpasta, mash or noodles. you can have vegan burger or fish products with chips. pasta bakes, potato bakes and all kinds of soups. you can make stuffed peppers ormushrooms, spaghetti bolognese and sheppard's pie. vegan sausages, mash and veg are great and vegan pizza is amazing. for desserts you can make or buy so manygreat vegan cakes, pies, cheesecakes and chocolates. you can have ice cream, sorbets, biscuits, bars and chocolate mousses. fruit is also a great dessert.for snacks fresh and dried fruit works well. as do rice cakes, crackers and nuts.there are loads of vegan bars like trek bars, nakd bars, cliff bars, rude bars,frank bars and luna bars. there are
plenty of vegan flapjacks and many biscuits, crisps, sweets and chocolates that are accidentally vegan. when you're eating out, use the app or website happycow, which will show you all the vegan friendly restaurants nearby. and there's always something vegan friendly that you can pick up to snack on.for example you can get a cheap pack of pitta bread and eat it with a salad bowl and hummus. and you can also get things like bars and fruit juices. although things like meat and dairy substitutes are nice, they can be quite expensive and we don't need them to be healthy. you can be healthy and ethical
eating for less than 5$ a day. rice,potatoes, pasta, beans, oats, corn, bananas and raisins are the cheapest foodsyou can buy. and if you base your diet around eating them, it'll be a lot cheaperto live. if you're busy with things like family, school or work, or just feeling lazy, here are some tips for saving time: make food in bulk and freeze orrefrigerate it. you can then have these meals throughout the week and monthswith minimal effort. most people don't get enough time to eat a proper breakfast. oatmeal is quick to make and very filling, so eat a big bowl of thatfirst thing. if you're going out early get
a bottle blender and quickly blend fillingfruits like bananas, then drink your breakfast smoothie while walking or in buses and trains. it's also a good idea to carry dried fruitlike raisins and dates around to snack on when you get a spare minute. pitta breads are also quick and easy to snack on. and for making meals, instead of choppingand preparing loads of vegetables and things, use frozen ones that are already prepared. although you do not need meat, dairy and egg substitutes to be healthy,many of them are great if you miss the taste and texture of unethical animal products. some of these are in supermarkets but health stores and online shops will have
a much larger variety. there are loads tochoose from like vegan cheeses, meats, milks, yogurts, ice creams, cakes,chocolates, burgers, sausages and even egg replacers. many new vegans don't realise that not all alcohol is vegan. some contain gelatin which is made from animalbones. and many are filtered through isinglass, which is from the swim bladdersof fish. so if you go to barnivore.com, they have lists which will tell you whichproducts are or not vegan. it is worth mentioning that a lot of veganprocess foods contain palm oil. although new vegans should focus on thingslike meat, dairy and eggs before worrying about palm oil, it is an unethical productwhich causes a great deal of harm to both
animals and the environment. this is why many vegans choose to avoid it while possible. it can seem overwhelming trying to look onlabels of familiar products. so here's how to quickly work out if something is vegan:look out for the obvious ingredients like meat, dairy, eggs and honey (dairy and eggs are often in bold and in the allergen list, but meat and honey aren't); a "suitable for vegatarians" label will quickly show you if something containsmeat, but look out for these common ingredients: casein, whey, rennet and lactose come from dairy products, although lactic acid is almost always vegan. and carmine which is also called "red 5",
"e120" or "cochineal" or "carminic acid"which comes from insects and is used as a red dye. and beeswax and shellac which are often used as coatings for things like sweets. also look out for vitamin d3 whichis extracted from either fish or sheep's wool. and look out for e numbers e542, e913, e966 and e1105. it's impossible to list every single ingredient, so in the description i've included lists with vegan and non-vegan ingredients and e numbers, which you can use for quick referencing. don't worry about making mistakes andaccidentally eating something with an animal ingredient. you'll learn as you go! just by eating lots of whole plant foodsyou'll get virtually everything you need.
but you can use cronometer to check ifyou're getting enough. if you find that you don't eat enough of a certainnutrient, look on this list on adaptt.org which explains exactly which foods to eatto get each nutrient. vitamin d should ideally be sourced from the sun but if that's not possible, eat some fortified foods like dairy free milksor take a supplement. since credible doctors like michael greger recommend supplemeting b12, i recommend taking a weekly b12 supplement providing at least2000 mg. you can find recipes to all the meals recommended using google andyoutube. simply search "vegan recipes" or "vegan what i eat in a day". i recommendchecking out channels like the vegan
corner and plantbasedjudy. no one really wants to harm animals, people or the environment. and by choosing to be vegan you have the powerto save over 1,100 gallons of water, 45lb of grain, 30 sq ft of forrest and land,20lb of co2 and 1 animal's life. every single day. regardless of how much time or money youhave, what foods you enjoy and how healthy you want to be it so easy to eat vegan. i've compilled the informantion presented in this video with links and more detail into a short free ebook. soclick the link below to download it.
it takes hundreds of hours to producefree educational resources like this one, so if you want to help support my activismplease visit my patreon page for more information. as always, if you need help progressingto a vegan lifestyle, email me or add me on skype. i'm happy to help you with any obstaclesyou're facing. subtitles by the amara.org community
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