Breaking Vegan: Indulging In A Non-Vegan Diet, The Right Way

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. While a vegan diet can offer many health benefits, such as lowering the risk of certain diseases, it can also be challenging to ensure adequate nutrient intake. This is especially true for vulnerable populations like children, adolescents, pregnant and breastfeeding women, and vegans with pre-existing health conditions.

Vegans need to be mindful of including enough protein, calcium, vitamin B12, vitamin D, iron, and zinc in their diets. A well-planned vegan diet can provide all the necessary nutrients, but it requires knowledge of nutritional requirements and may involve taking supplements.

Breaking a vegan diet can mean different things to different people. Some may choose to gradually reintroduce animal products, while others may opt for a more flexible approach, such as a vegetarian or flexitarian diet. It's important to remember that there is no one-size-fits-all approach, and individuals should make changes at their own pace, ensuring they meet their nutritional needs.

Start by removing meat or dairy one day a week

If you're looking to break a vegan diet, it's important to approach this transition in a way that suits your body and your lifestyle. Here are some tips to help you start by removing meat or dairy one day a week:

Listen to your body: Honour your health and unique needs. If you're experiencing persistent low energy levels, digestive issues, or other concerning symptoms, it may be time to reassess your diet. Consult a healthcare professional to ensure you're making an informed decision.

Start slowly: Removing meat or dairy one day a week is a great first step. Gradually reducing your consumption of animal products can help you understand what works best for your body. You might choose to have a "meatless Monday" or a "dairy-free day" each week, slowly increasing the frequency over time.

Choose your animal products: When reintroducing animal products, start with one type of product at a time. For example, you might begin with eggs or dairy one day a week, then slowly introduce fish or poultry. Listen to your body and any cravings you may be experiencing.

Support your digestion: As your body readjusts to animal products, support your digestion by taking enzymes or betaine HCL with your meals. Digestive issues, such as a "heavy" feeling after eating meat, are common when reintroducing animal products. Slow cooking your meat can help break down proteins, making it easier to digest.

Consider the source: Opt for pasture-raised, grass-fed, or sustainably raised animal products. The "Certified Humane" food label ensures the ethical treatment of animals and provides peace of mind.

Supplement wisely: While a well-planned vegan diet can provide all the necessary nutrients, you may need to supplement certain vitamins and minerals when breaking a vegan diet. Focus on vitamins and minerals that vegans are more likely to be deficient in, such as vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids. Consult a healthcare professional to determine if supplements are right for you.

Connect with a community: Breaking a vegan diet can be isolating, especially if your social circle primarily consists of vegans. Reach out to communities, either online or in-person, that support individuals breaking a vegan diet. Remember, you're not alone in this transition.

Remember, there is no one-size-fits-all approach to breaking a vegan diet. Take it at your own pace, listen to your body, and make adjustments as needed.

Change one meal at a time

Changing one meal at a time is a great way to transition out of a vegan diet. This method allows you to gradually increase the variety of foods in your diet and gives you time to determine what works best for you.

You could start by incorporating non-vegan foods into one meal a day, such as breakfast, and then slowly add more non-vegan meals throughout the week. For example, you could try having eggs for breakfast one day, then the next day, incorporate dairy by adding yoghurt to your breakfast.

There are plant-based alternatives for almost every type of food, so you don't have to completely cut out vegan meals if you don't want to. You could try swapping cow's milk for almond or soy milk, or butter for coconut oil or margarine.

It's important to ensure you're getting all the essential nutrients when changing your diet. A non-vegan diet can include more variety, such as high-protein foods like eggs, yoghurt, and cottage cheese. If you're concerned about getting enough nutrients, consider meeting with a registered dietitian to create a meal plan that fits your schedule and budget.

Remember, there is no one-size-fits-all approach to breaking a vegan diet. Take it at your own pace and find what works best for you and your lifestyle.

Choose high-protein foods

If you're breaking a vegan diet, you may want to start by incorporating high-protein foods into your diet. Here are some suggestions:

Meat

Meat is a good source of protein, and there are various types to choose from. Chicken, for example, is a relatively lean and low-calorie source of protein. A four-ounce chicken breast contains 36 grams of protein and 184 calories. Turkey is another lean option, with four ounces of white meat providing 20 grams of protein and 116 calories. Beef, specifically a leaner cut like sirloin, is a great source of iron, with four ounces offering 24 grams of protein and 224 calories. Pork, often referred to as "the other white meat," is another option, with four ounces of pork tenderloin providing 28 grams of protein and 160 calories.

Fish and Seafood

Fish and seafood are also excellent sources of protein. Tuna, for instance, is affordable and shelf-stable, with four ounces providing 28 grams of protein and 128 calories. Salmon is another good choice, packed with omega-3 fatty acids and 24 grams of protein per four-ounce fillet (232 calories). White fish, such as tilapia, halibut, and cod, are lower-calorie options, with four ounces of tilapia containing 28 grams of protein and 144 calories. Shrimp is also a low-calorie option, with four ounces (about 16 large shrimp) providing 24 grams of protein and only 120 calories.

Dairy

Dairy products are a good way to increase your protein intake. Greek yogurt, for example, is a portable source of protein and calcium, with one cup of non-fat Greek yogurt providing 24 grams of protein and 128 calories. Cottage cheese is another option that is often overlooked, offering 28 grams of protein and 163 calories per cup. Milk is also a good choice, providing eight grams of protein and 80 calories per eight-ounce serving, along with other essential nutrients like calcium, potassium, and vitamin D.

Eggs

Eggs are a flexible and inexpensive source of protein. One large egg provides six grams of protein and 71 calories. They can be enjoyed at any meal and are very versatile.

Beans and Legumes

Beans and legumes are a great plant-based source of protein. Black beans, for example, provide 11 grams of protein and 170 calories per 3/4 cup. Tofu is another good option, with half a block containing 18 grams of protein and 176 calories. Roasted edamame is a tasty snack and a great addition to salads, soups, and stir-fries, with one cup (in the shell) providing 17 grams of protein and 189 calories.

Eat less carbohydrates

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat animal products, including meat, dairy, eggs, and honey.

If you're looking to break a vegan diet by eating more carbohydrates, you can try the following:

Eat More Starchy Vegetables

Starchy vegetables like potatoes, corn, and peas are all high in carbohydrates. These can be added as a side dish or incorporated into meals. For example, mashed potatoes or corn on the cob are carbohydrate-rich options.

Include More Bread, Rice, and Pasta

Bread, rice, and pasta are staple foods that are rich in carbohydrates. These foods are often present in meals as a side dish or a base, so increasing your intake of these can be an easy way to add more carbohydrates to your diet.

Choose Higher-Sugar Fruits

Fruits naturally contain carbohydrates, but some have higher amounts than others. Tropical fruits like pineapple, mango, and bananas are high in sugar and, therefore, carbohydrates. Dried fruits, such as raisins, also tend to be higher in carbohydrates.

Opt for Legumes

Legumes, such as beans, peas, and lentils, are a good source of both carbohydrates and protein. They can be added to meals or eaten as a snack, like hummus with pita bread.

Incorporate Fortified Dairy Alternatives

Fortified dairy alternatives, such as soy-based products, can also be a source of carbohydrates. For example, soy drinks and yogurts often have added sugar, increasing their carbohydrate content.

It is important to note that while reducing your intake of carbohydrates can have health benefits, they are an essential part of a balanced diet and should not be excluded entirely. Additionally, when breaking a vegan diet, it is crucial to ensure you are still meeting your nutritional needs.

Get enough vitamin B12

Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. It is also important for the formation and division of red blood cells, protecting the nervous system, synthesising DNA, and providing the body with energy.

Vitamin B12 is mainly found in meat, eggs, and dairy products, so vegans must take particular care to consume enough of it. The recommended daily intake of vitamin B12 for adults and teenagers is 2.4 micrograms (mcg) per day.

• Eat fortified foods: Include fortified plant-based milk, fortified cereals, and nutritional yeast in your diet. Fortified non-dairy milk, such as unsweetened soya drinks fortified with vitamin B12, is a good option. Check the labels to ensure that the products you choose are fortified with vitamin B12, as some may not be.
• Eat nutritional yeast: Nutritional yeast is a popular choice for vegans as it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavour. It can be added to cooked meals or sprinkled on snacks. One tablespoon of 100%-fortified nutritional yeast provides 2.4 mcg of vitamin B12, which is 100% of the daily value.
• Eat fortified breakfast cereals: Fortified breakfast cereals often contain 25% of the daily value per serving, although this can vary between brands. Check the packaging to see if your favourite cereal is fortified with B12.
• Eat yeast extracts: Yeast extracts, such as Marmite, and nutritional yeast flakes are fortified with vitamin B12.
• Take a B12 supplement: If you find it difficult to get enough vitamin B12 from your diet, consider taking a B12 supplement. This may be especially important for pregnant or breastfeeding vegans, as well as vegan infants and children.

Frequently asked questions