Vegan Diets: Typical Meals And What To Expect

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, and even honey. It is often adopted for ethical, health, or environmental reasons. Vegans typically eat a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and fortified products. They replace meat with beans, peas, lentils, tofu, and tempeh, and dairy products with plant-based alternatives. A well-planned vegan diet can be nutritious and provide all the essential nutrients required by the body.

High-protein vegan diets

A vegan diet, based on plants and foods made from plants, can be a great way to improve your health and protect the environment. However, it is important to ensure that you are getting all the nutrients you need, including protein. A high-protein vegan diet focuses on plant-based sources of protein to ensure that you are getting enough of this essential nutrient.

High-Protein Vegan Foods

There are plenty of plant-based protein options, such as tofu, beans, lentils, and high-protein whole grains like quinoa. Here are some specific examples of high-protein vegan foods, along with their protein content per serving:

• Beans (black, kidney, chickpeas): 15 grams of protein per cup
• Lentils: 18 grams of protein per cup
• Tofu: 20 grams of protein per cup
• Edamame: 17 grams of protein per cup
• Spinach: 5 grams of protein per cooked cup
• Quinoa: 4 grams of protein per half cup
• Tempeh: 34 grams of protein per cup
• Seitan: 34 grams of protein per half cup
• Nuts (almonds, pistachios): 6.5-7.5 grams of protein per quarter cup
• Nut butter: 7 grams of protein per 2 tablespoons
• Nutritional yeast: 8 grams of protein per half ounce
• Hemp seeds: 9 grams of protein per 3 tablespoons
• Green peas: 9 grams of protein per cooked cup
• Spirulina: 8 grams of protein per 2 tablespoons
• Ezekiel bread: 8 grams of protein per 2 slices
• Soy milk: 6 grams of protein per cup
• Oats: 5 grams of protein per half cup dry
• Wild rice: 7 grams of protein per cooked cup
• Chia seeds: 5 grams of protein per ounce

Sample High-Protein Vegan Meals

• Breakfast: Vegan freezer breakfast burritos (15 grams of protein per serving) or blueberry almond chia pudding
• Lunch: Vegan kale Caesar salad with tofu croutons (20 grams of protein) or tofu and vegetable curry with zucchini noodles (16 grams of protein)
• Dinner: Vegan beet burgers with sweet chili slaw (12 grams of protein) or vegan mushroom stroganoff (12 grams of protein)
• Snacks: Vegan protein bars and shakes, almonds, edamame, cucumber with salt and pepper, apple, pear, avocado toast, hummus

Tips for a Successful High-Protein Vegan Diet

To ensure you are getting enough protein on a vegan diet, try to include a variety of these high-protein foods throughout your day. You can also add protein powders or supplements to your diet, but be sure to choose reputable brands and read the labels carefully. It is also important to track your calories and macros to ensure you are in a calorie deficit if your goal is weight loss. Finally, remember to wash your quinoa well to remove the saponin, which can cause unpleasant side effects if consumed.

Raw vegan diets

A raw vegan diet is a subset of the vegan diet, which means it excludes any animal products, such as meat and dairy products, and foods that need cooking. Raw vegans typically eat food that is uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit (46 to 48 degrees Celsius). The belief is that cooking food destroys its nutrients, though this is not always the case.

Raw vegans get their nutrients from fresh, uncooked fruits and vegetables, dried fruits and vegetables, fresh fruit and vegetable juices, edible seaweed, and whole grains, such as quinoa, buckwheat, and wild rice, if they are sprouted or germinated. They also eat fermented foods, such as sauerkraut, kimchi, miso paste, and coconut kefir, and herbs and spices. Some raw vegans also consume oils, such as cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil, though some avoid oils altogether. Avocados, nuts, and seeds are also popular sources of healthy fats.

Proponents of the raw vegan diet believe that it offers several health benefits, including:

• Weight loss
• Increased energy
• Clearer skin
• Better digestion
• Improved overall health

However, there are also some potential downsides to a raw vegan diet. It can be challenging to get enough calories, as the diet is naturally low in calories, and it may not provide all the necessary nutrients, such as vitamin B12, which is mostly derived from animal products. It can also be time-consuming and costly to prepare meals, and there is a risk of food poisoning from raw sprouts and beans if they are not handled and stored properly.

In conclusion, a raw vegan diet can be a nutritious and healthy choice, but it requires careful planning to ensure adequate calorie and nutrient intake. It may not be suitable for everyone, especially in the long term, due to its restrictive nature and the potential for nutritional deficiencies.

Vegan keto diets

A vegan keto diet combines the principles of a ketogenic diet with plant-based foods. The goal is to reach a state of nutritional ketosis, where the body burns its own fat for energy instead of relying on glucose from carbohydrates. This is achieved by reducing carbohydrate intake and increasing the consumption of healthy fats and proteins.

On a vegan keto diet, animal-based products like meat, dairy, eggs, and honey are eliminated, and the diet is centred around plant-based foods such as vegetables, nuts, seeds, legumes, and healthy fats. A typical daily macro target consists of 70-80% fat, 15-30% protein, and 5-10% carbohydrates.

Some foods that are commonly included in a vegan keto diet are:

• Avocados
• Coconut oil and coconut milk
• Olives and olive oil
• Nuts, such as almonds, walnuts, and macadamia nuts
• Seeds, such as hemp seeds, chia seeds, and pumpkin seeds
• Tofu, tempeh, and other soybean-based products
• Quinoa and amaranth
• Leafy green vegetables

It is important to note that a vegan keto diet can be restrictive and may require careful planning to ensure adequate nutrient intake. There is also a risk of nutritional deficiencies, especially if the diet is not well-planned. Some supplements may be necessary to meet all nutritional needs.

Before starting any new diet, it is always recommended to consult with a healthcare professional to ensure it is safe and suitable for your individual needs.

Vegan diabetic diets

A vegan diet is a plants-only diet that excludes all meat and animal ingredients, such as dairy and eggs. Vegans can get all the nutrients they need from a balanced diet, but careful planning is required to avoid missing out on essential nutrients like calcium, iron, vitamin B12, iodine, and selenium. A vegan diet can be particularly beneficial for people with diabetes, as it is associated with improved health outcomes and a decreased risk of developing chronic diseases, including kidney disease.

Nutrients to Focus On

• Protein: Include plant-based protein options like beans, legumes, nuts, seeds, tofu, tempeh, and seitan. These sources also provide fiber, which helps manage blood glucose. However, be mindful that these options can be high in potassium and phosphorus, so work with a dietitian to ensure you meet your protein needs without exceeding your limits for these minerals.
• Healthy Fats: Avocados, nuts, seeds, and oils like coconut, olive, and rapeseed oil are good sources of healthy fats.
• Vitamins and Minerals: Focus on getting enough vitamin D, vitamin B12, calcium, iron, and iodine. Fortified foods or supplements can help ensure adequate intake of these nutrients.
• Omega-3 Fatty Acids: Walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae are good plant-based sources of omega-3s.

Foods to Include

When following a vegan diabetic diet, aim to include a variety of whole foods:

• Non-starchy vegetables, especially leafy greens and those that grow above the ground, like broccoli, cabbage, and tomatoes.
• Whole grains such as quinoa, brown rice, and wild rice.
• Fruits, especially berries.
• Beans and legumes, which are good sources of plant-based protein and fiber.
• Nuts and seeds, which provide healthy fats and omega-3 fatty acids.

Foods to Limit or Avoid

• Highly Processed Foods: These tend to be high in sodium and other additives. Opt for mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan meat alternatives.
• "Spiky Carbs": Foods that cause rapid increases in blood sugar levels, such as cookies, cakes, bread, crackers, pasta, and sugary drinks.
• High-Potassium and High-Phosphorus Foods: If you are monitoring your potassium and phosphorus intake, be mindful that some plant-based proteins like beans and legumes can be high in these minerals.

Sample Meal Ideas

• Breakfast: Vegan Freezer Breakfast Burritos, Peanut Butter & Chia Berry Jam English Muffin
• Snacks: Edamame, dry-roasted unsalted almonds, Citrus Vinaigrette as a salad dressing
• Lunch: Vegan Burrito Bowls with Cauliflower Rice, White Bean & Veggie Salad
• Dinner: Tofu Tacos, Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil, Quinoa Avocado Salad

Remember to work with a healthcare professional or dietitian to tailor your diet to your specific needs and ensure it meets all your nutritional requirements.

Alkaline vegan diets

The alkaline vegan diet is based on the acid-ash hypothesis, which suggests that an excessively acidic diet causes health issues like an increased risk of osteoporosis. Supporters of the diet believe that eating certain foods can affect the pH levels of the body and that acidic foods increase the risk of inflammatory diseases like heart disease, cancer, and osteoporosis.

What to Eat

The alkaline vegan diet recommends eating more alkaline foods instead of acidic or neutral foods. pH levels range from 0 to 14, with humans requiring a tightly controlled pH level in the blood, ranging from 7.34 to 7.45. Alkaline foods include:

• Beans: chickpeas, lima beans, pinto beans, navy beans
• Fruits: apples, bananas, berries (no cranberries), cantaloupe, coconut, dates, figs, mango, oranges, pears
• Grains: amaranth, fonio, kamut, rye, teff, quinoa, wild rice
• Green drinks: made from grasses, green vegetables, chlorophyll, and other alkaline foods
• Herbs and spices: basil, cayenne, cinnamon, cloves, dill, habanero, onion powder, oregano, pure sea salt, sage, thyme
• Nuts and seeds: almonds, Brazil nuts, pumpkin seeds
• Oils: avocado oil, grapeseed oil, hemp seed oil, sesame seed oil
• Vegetables: amaranth greens, cucumber, bell peppers, chayote, dandelion greens, lettuce, sea vegetables, tomatoes, zucchini

What to Avoid

Foods to avoid on the alkaline vegan diet include those with acidic properties or those that can cause acidity in the body. These include:

• Caffeine and alcohol
• High-sodium foods (e.g. potato chips, snack foods)
• Highly processed foods (e.g. fast food, frozen pizza)
• Oats and wheat (e.g. breakfast cereals, bread, cakes, pasta, pastries, rice)

Potential Benefits

The health benefits of the alkaline vegan diet remain unproven, as the idea that an alkaline diet can affect blood pH has been refuted by the American Institute for Cancer Research and other medical experts. However, the diet may offer some benefits due to its focus on healthy, nutrient-rich foods and elimination of highly processed foods and added sugars. Potential benefits include:

• Protecting bone density
• Protecting against cancer
• Supporting kidney health
• Aiding weight loss
• Supporting the immune system
• Lowering the risk of hypertension and stroke

Risks

While the alkaline vegan diet is generally safe for most people without pre-existing health conditions, it may leave you feeling hungry as it limits certain healthy, affordable foods, especially those that provide protein and calcium. Following the diet may also promote disordered eating habits. It is important to plan meals carefully to ensure you meet your body's needs for protein, calcium, and other nutrients and to consult a healthcare provider before starting the diet.

Frequently asked questions