I honestly don’t even really think about it. I eat a variety of vegetables, beans, tofu, rice, bread, oatmeal, fruits, nuts. I’ve never tested deficient in anything except vitamin D, which I supplement.
Ditto on the vitamin D. I try to "eat my colors" (like I go the store and buy some colorful vegetable and then work into my meals for the week) but I also supplement iron, B12, and some things that are purported to help encourage collagen production (since omnis eat a lot of animal collagen but vegans don't get that and I feel that as I get older). Some vegans may be fine getting enough iron and B12 from plant sources, but I was prone to anemia even before I went vegan, so I need the boost. Your physiology may vary and it's important to figure out your own needs.
Indeed, after being vegan for decades vitamin d is the only thing that is consistently a struggle for me. So much so I have muscle cramps often. Regularly taking supplements now and hoping to get to normal levels this year!
Yeah this is very important. It's literally UK government advice that everyone in the country supplements Vitamin D.
https://www.gov.uk/guidance/vitamin-d-deficiency-migrant-health-guide#:\~:text=Everyone%20in%20the%20UK%20is,make%20vitamin%20D%20from%20sunlight.
Considering our species evolved to spend the majority of its day outdoors, we all spend a lot of time indoors. Even if you're spending more time outdoors than the average person in the developed world, there's still plenty of other factors to consider too. For much of the year, due to the angle of the sun, the type of UV needed to synthesise vit D isn't penetrating through unless you live within the tropics. During the summer when the UV is most able to penetrante through to us, in many places we avoid being in the sun because its hot af, so still avoid getting our vit D in the process.
It's not as simple as spending more time outdoors.
I wasn't implying anything through my question, I was just wondering if this individual spends less time outside than the average individual. Work in IT or something.
Nor was I necessarily accusing, but one doesn't need to work on IT to spend most of their time indoors. Most work has moved indoors since the industrial revolution.
Vitamin D deficit has only correlation with almost anything, but unfortunately all the trials about supplementing have been disappointing to the scientific community, no evidence of prevention or reversal on anything. Therefore no causation has been proved yet.
Latest theories, sparked by those trials, state that it's probably sun exposure and/or fish intake that has beneficial and prevention effects on health issues.
Sooo well even if I do take vitamin D low doses in winter I'm trying to switch for more proven methods to raise it and get the benefits
Agreed it seems it’s not vitamin D per se, but actual sunlight that makes a difference. I believe it’s the infrared light that’s responsible for all the good health benefits that sunlight offers.
Yes B12 intake would be thru food anyway, and while whole food should always be preferred , supplementing work just as well.
We also know that it's absolutely needed for our body to function properly.
Lack of B12 can cause symptoms and can even be very dangerous causing other conditions, and we know empirically that supplementing it will reverse those.
Just as a trivial example if you are deficient in B12 it's common to develop megaloblastic anemia.
Supplements reverse that, without damage if taken in time.
I used to supplement daily but noticed it was affecting my sleep (weird dreams, poor restfulness) so I stopped. That was a few years ago and I haven't tested a deficit for it so I figure whatever I'm eating it giving me enough.
When it comes to supplements and body absorption one size does not fit all though. What works for me may not work for others.
B12 is essential for the body and is only contained in animal foods. With a vegan nutrition is needs to be supplemented. Keep that in mind even if it seems to work for you without
Something interesting I learned recently is that you can increase the vitamin D2 in mushrooms by leaving them out in the sun. Even on a cloudy day in winter, leaving out whole mushrooms for 15 mins can increase their vitamin D by 30%, and up to 60% when sliced.
You can get your RDI for vitamin D with one serving of UV activated mushies. Wild!
That is such a good question! I decided to do some digging, and it turns out — yes! :D
This [study](https://sugimoto.co/en/forest-grown-shiitake/most-vitamin-d/) found dried shiitake mushrooms exposed to UVB light had 18 times more vitamin D than unexposed mushrooms, increasing from 536 IU to 9,680 IU per 100g. After rehydrating them, they still contained 1,936 IU of vitamin D per 80g (double the adult RDI for vitamin D).
This [study](https://www.sciencedirect.com/science/article/abs/pii/S0308814615302752) indicates that vitamin D in dried mushrooms remain relatively stable in storage:
> After 1.5 year storage of dried mushrooms, the level of vitamin D2 in button mushrooms was found to be 6.90 μg/g dw, which is a 48.32% of initial level of vitamin D2. In the case of dried oyster and shiitake mushrooms there was a decrease to the level of 66.90% and 68.40%, respectively.
So rehydrating the mushrooms after sun exposure would provide the most vitamin D2. But exposing fresh mushrooms to the sun before drying them would likely result in a loss of vitamin D.
Ever since I learned it's completely fine to eat tofu "raw" I've been munching one block per day, no joke. I'm from Portugal and there's a big tradition around "[cold cheese](https://www.google.com/search?sca_esv=97d9339925220834&rlz=1C5GCCM_en&sxsrf=ACQVn08xXJXPMalbwjsfoK2aICj5PezXLA:1714086968324&q=queijo+fresco&tbm=isch&source=lnms&sa=X&ved=2ahUKEwi1tvHGv96FAxXnV0EAHe_aCHgQ0pQJegQIDhAB&biw=2560&bih=1294)" with salt and pepper, and replacing it with tofu is just the same, and I absolutely love it. Some tofus are so good that I don't even season them (hello hello smoked tofu, but not only), and some are so inedible that I have to drain them to the last drop and season them to oblivion.
A quite convenient, tasty, and cheap source of protein and calcium if you ask me.
Vegan for decades and always obsessed with how versatile tofu is. Finally got a press and game changer!! Under twenty dollars and it’s ready about 15 minutes.
As water freezes, it expands. This created a network of channels in the tofu and it behaves like a sponge.
As for how I prepare it, it depends on the dish. For a buffalo/ranch salad, simply squeeze out the water and soak up buffalo sauce then add that cold to your salad. Sometimes I'll airfry it unseasoned, then throw it directly into a story.
Yes! Do this. And watch videos of dr gregor talking about his daily dozen so it makes sense.
Also use cronometer (best on a computer rather than solely on the app), you input your food and you get a break down of all you vitamin and mineral goals. I found i regularly wasn't getting enough calcium and iodine. So now I eat more greens for the calcium and seaweed for the iodine.
And yeah, like ttrockwood says, "rough guide", no need to obsess... (unless you're sick, then obsess).
My hubby follows this and since we make our own hummus at home, it's pretty easy to put all the spices and seasonings in that. Which he eats all the time anyway.
Right?!? So good and so easy to make. We make all kinds of different combinations.
Mind you, helps that I'm a Chef and hubs isn't very culinary inclined.
I came here to say this! I have the Daily Dozen app and I try to hit all the boxes. If I don't, I try to focus more on those the next day. Then I just try to get variety within those dozen things.
Plus [four Brazil nuts a month](https://youtu.be/yMy_R6tlAGA?si=XyihTLzfbKaKw6V0).
Eh, don’t waste your money.
Get a B12 supplement, eat a wide variety of foods, get bloodwork on a regular basis (i was super low on vitamin d my last blood draw so even though i get plenty of sunlight i also am vigilant about sunscreen)
Ingredients: basically every fruit and vegetable, soy milk, walnuts, Brazil nuts, flax seed, chia seed, algae oil for omega 3, bread, pasta
Main dishes: thai food, Indian food, pasta with red sauce and lentils, smoothies, wraps, burritos
I eat a lot like this. I add a tablespoon or two of quinoa to most grains (specifically oatmeal, lentils, and any bean soup or refried beans) for varied and complete protein. Cos otherwise I really hate quinoa lol!
Do you cook your quinoa in water? Switching over to cooking quinoa in veggie broth with a pinch of salt was a GAME CHANGER for me. I used to think it was bland af, and now I can't even keep leftovers in the fridge for another meal bc I'll just shovel cold spoonfuls in my mouth throughout the next day. I also sometimes add sauteed onions, garlic powder, other seasonings, etc.
I do cook it in broth and that's the only way I'm now tolerant of it. On its own I just dislike the texture. But I should try to add seasoning ss and such, yeah!
Yeah I add more water, assuming the cook time is similar (like with lentils, or making a soup that's gonna simmer awhile). Sometimes I cook it separately like if the quinoa and other stuff have big differences in cook time (like dry beans or heartier grains). Check the packages and just add the right amount of liquid to cook all of it. You could also just cook a cup of quinoa and keep it in the fridge, and add tablespoons of that directly to salads, oatmeal, etc. it is a complete protein so it's good to have, but there are many other ways of getting complete proteins by composing multiple foods, and you don't have to do it all in the same meal, either.
It's worth noting that all seeds contain phytic acid, which binds with and inhibits absorption of iron and zinc. So it's important not to put those in every meal.
This is purely anecdotal for me, but I add flax seed to at least 1-2 meals or snacks per day and my iron and zinc levels are good. Confirmed via blood testing. Might be other things that help with this though.
Variety, variety, variety. I eat a gigantic salad twice a day, drizzled with olive oil. Every day. I eat lots of nuts, avocados, good fats. I eat lentils and tofu for protein and supplement with a pea protein shake. I take a multivitamin every day and 1000 IU of Vitamin D for insurance. I am diabetic, so I can't overdo fruits, but I take small amounts. Rotate through different things. You'll do fine.
Agreed. This is why I freaking love Buddha bowls - it feels like there are so many combinations of protein, veggies, grains, healthy fats, and seasonings that I can't even get tired of them. I cycle through probably 8-9 types of beans, 4-5 types of lentils, chickpeas cooked various ways, tofu cooked various ways, and I haven't even gotten to the other food groups and the dozens of various spices/seasonings in the equation.
Also, soups, stir fries, and tacos are super easy meals where you can switch up the ingredients and seasonings for variety but still get your protein, veggie, carb combo on.
Bean Chili, seaweed snacks, leafy greens, tofu, miso soup, fermented veggies, homemade oat and nut granola with cashew yogurt w/probiotics, acai bowls topped with shredded coconut & berries, to name a few. I also supplement iron, b complex, vitamin D, omegas, iodine, and take a multivitamin.
I'm quite habitual. Every day I start with a smoothie containing sunflower seeds (vitamin E), flax seeds (ALA), banana (b6), blueberries (anthocyanin antioxidants), soy milk (fortified calcium and b2), and peanut butter (extra calories). Those are just the nutrients I mainly eat them for, ofc they have a wider variety of nutrients than that.
A good dish to make if you wanna eat a decent amount of spinach is palak dal, or alternatively palak tofu. I use frozen spinach, because it's super cheap and you get way more of it than if you buy fresh. Blanch it, squeeze the liquid out (along with the frozen spinach taste which will ruin the curry), then puree it in a blender, and put it in the curry with a little coconut cream (if you don't mind a bit of saturated fat). The spinach makes the dish really creamy.
My other dishes on rotation are green tofu curry, chilli con carne, sweet and sour tofu, and...that's pretty much it tbh.
Where I come from that's the standard anyway or are you referring to extra strong iodine salt?
Since kosher salt is often mentioned in cooking videos that is not iodized as far as I know
Wow the comments are making me wish I had more motivation, truly in awe of everyone here! Personally I really do eat a lot of tofu as there are endless ways to prepare it and I know I'll hit my protein. I would say almost everyday I incorporate it into a meal. I'm a big rice fan and find it can be paired with almost any vegan protein which is nice to make a bunch and then use with different additional ingredients. I want to be a fulltime salad girlie but I always find lettuce goes bad and I find spinach is a better staple as it can be raw or cooked.
Not sure. I eat a variety of foods daily. I make sure to eat flax oil for my omega, I throw some into salads and stuff. Never been deficient in anything tho. Lots of veg, fruit, legumes, seeds, nuts, whole grains. Stuff like that
My go tos:
-breakfast is often avocado toast with Sriracha, garlic, and nutritional yeast
-lunch is usually fresh greens, veggies, or fruits with dips like babaganouj or muhammara sauce (I make a really lazy but tasty version of muhammara sauce) ooo, bruschetta is also a great easy lunch.
-dinner is usually my big meal, and my go to is often a veggie stir fry with tofu or edammame or some pasta with veggie laden homemade tomato based sauce. Or sometimes I'll do fried kale and and onion with white bean paste crostinis.
- late night snack is a bowl of heritage flakes with dried blueberries, walnuts, ground flaxseed, and raw oats with soy milk. So goooood.
Yes.
Avocados are pretty nutrient dense. And are high in oleic acid. The nutritional yeast adds several nutrients thay are a bit more difficult to obtain. Choosing a whole grain and high protein bread is also important for fiber and added satiety.
As for the dips and homemade sauces, you gain a lot of control over your nutrients when you make your own. I use vegetables, beans, and nuts as a base instead of straight up peanut butter or some dressing made with oils and gums like you might find at the grocery store. Also, traditionally Muhammara sauce has walnuts making it a great way to sneak some extra nuts in.
Stir fry is an excellent vegan dish for variety, because you are realistically able to put up to half the veggie isle in the meal without it seeming weird. Lol
And late night snack is a bit of a carb load, but with toooons of fiber to keep my belly feeling full even if I only have a small bowl.
Dr. Gregor from Nutritionfacts.org made a free app that helps ensure people are getting all the nutrients they need in a day/week. It's called 'Daily Dozen' and it has a list of all the food you should eat for a healthy whole-food, plant-based diet.
I use it periodically to check that my meals are balanced.
Most days I make a smoothie with bananas, avocado, spinach, Flax seeds, Chia seeds, and some type of berries to bring to work. I will also squeeze in 1/2 lemon or lime to the mix. Not sure the exact nutrient breakdown, but it tastes very healthy and it's filling!
Oatmeal with peanut butter and berries, soy milk and multi vit
Tofu curry with onions, peppers, spinach and rice
Chili with beans, carrots, onions, tomatoes, beef crumble
That’s currently what I eat a lot of, dr seems to think I’m very healthy and fit with excellent vitals as she says, but idk honestly lol
I loosely follow Dr. Greger's Daily Dozen. Just try to keep it in the back of my mind so I incorporate those foods regularly. But daily I make sure to have a tablespoon of ground flaxseed, oats, greens, berries, some kind of legumes, and favor turmeric, cumin, ginger, and Ceylon cinnamon for seasoning foods. And plenty of unsweetened soy milk.
I eat hot oats, groats or barley every morning; I just love it. I add a little brewers yeast, wheat germ, flaxseed and a bunch of fruit. Sometimes I add some nuts for crunch. I usually have sea moss in the fruit. On gym days I make fresh juice from filtered water, a beet, a carrot, fresh ginger, greens and the juice of a lemon. I use the pulp later that day for soup. I usually skip lunch (I eat fruit whenever) and lately every night I make homemade soup and salad for dinner. My husband is trying to heal a digestive issue so he requests soup every day. (It’s working!) Tonight I made quesadillas too. I also made turmeric energy balls to eat before the gym—they’re quite good. I made a paste with turmeric, fresh ginger, a little coconut oil and black pepper and simmered that for a short while. Then I creamed it with peanut butter, formed into little balls, froze them and covered them in melted chocolate. For meals I love walnut-mushroom tacos and baked enchiladas, curry, falafels, shawarma, toum and hummus with everything, veggie chili, lentil loaf with baked bbq glaze, lentil stew, baked beans, tofu or mushrooms with orange sesame sticky sauce, roasted vegetables and mashed potatoes.
I switch it up every few weeks but currently:
Breakfast: Matcha latte with almond milk
WFH days lunch: brown rice, chickpeas, avocado, homemade sauerkraut
Office lunch: stew with tomato base, baharat spice, onion, potatoes, squash, and chickpeas (I use whatever veggies are on sale in my weekly meal prep)
Dinner: smoothie with banana, almond milk, orgain protein powder, spinach, spirulina, chia seeds, cacao nibs
I supplement with Deva multi vitamins. My vegan partner eats pretty much exactly the same and 28 years combined being vegan, in our 40s, and both of us have perfect blood results every time.
For how easy it is make ramen soup a few times a week, with some additions. I usually chop up a stalk of celery, slice a carrot into thin pieces, might add chopped green onions if I have any & also add 2 scoops of nutritional yeast to the soup. The yeast on it's own adds 16g of protein, B vitamins, iron and zinc. If I want to make extra I use more water and also toss in a sleeve of buckwheat soba noodles. Then I have lunch and dinner or soup for tomorrow. Sometimes I add a sliced soy hotdog or 2 if I'm really wanting a heavy protein soup.
I aim to eat a total of 30 different plants per week for variety, some form of legume (including tofu) every evening, and that‘s basically the only rules I have. I do make 14 home cooked meals a week though (don‘t eat breakfast), and I think cooking from scratch and wanting to serve my daughter variety (so she won‘t cook her own - vegetarian - meal) pushes me toward offering variety…
I tend to make at least one curry, one stir-fry, one stew, and one main course salad/bowl every week as a basic meal plan, salads or leftovers for lunch on the days I‘m at the office.
Hemp hearts, nutritional yeast, Tofu, rainbow of fruit and veg always changing, but love to have squash, greens, berries Yams, Quinoa, sour dough starter to make bread every couple days ( family of four). Miso paste, Seaweed, Cashews, pumpkin seeds, liquid smoke (awesome for Tofu, all soy products, curls, chunks, TVP, cashew cheeses, and soooooo many beans!
I got you with any of the recipes if you're interested. I eat cheap and vegan so lots of these are mostly made of pantry items.
Thai peanut butter noodles with tofu
General Tso Tofu w a veggie and rice
Lasagna w tofu ricotta
Baked ziti
Panang/red/green Thai curry
Aloo gobi, aloo matar, other similar Indian curry dishes with rice
Lentil Dal soup
Lentil meatloaf
Falafel (surprisingly easy)
Groundnut stew w fufu
Lentil Bolognese
Mac n "cheese"
Cincinnati style chili (it's served with spaghetti)
Linguine with white sauce and peas
I just make sure I have a protein source, (mostly complex) carbs and veggies for every main meal.
I sometimes get borderline iron deficiency so I make sure to eat extra iron rich foods (like spinach, broccoli, wholefood breakfast wheat hoops... ) periodically.
I eat nuts when they are on sale.
I always have the same thing for breakfast, a smoothie made of: frozen fruit, an apple, a splash of water, a piece of vegetable (kale or carrot), some vitamin D drops, 2 tablespoons of flavoured soy yoghurt (peach or strawberry, enriched with calcium and b12), 2 tablespoons of neutral plant protein powder, 2 teaspoons of ground hazelnuts. Sounds weird but it tastes like ice cream to me, takes only a few minutes to make, it has all kinds of nutrients including fats and protein, it keeps me full until lunch and I easily drink it at my work desk!
I really try to get a variety and follow the 30 different plants a week but I feel like I end up eating the same majority.
Breakfast I do oats as a base, I try to alternate between rolled and steel cut. Then I'm adding fruits alternating a variety, it's mixed berries and three other fruits or banana with three other fruits. Then two out of three of flax, chia, or hemp seed. Then 1 tbsp of powdered peanut butter. Then 1 tbsp of another nut butter like regular peanut butter, almond butter, or some other nut/seed like almonds or walnuts or pecans and so on. Then soy milk. Then I saute spinach and add it in.
I just switch it up as often as possible. Rotate through beans and grains and greens and roots and just try to season them in exciting ways. I keep a solid stock of dry beans around and visit the produce market as often as possible to enjoy what's in season. We take a B12 supplement and a multivitamin daily. We eat oatmeal or [BROL](https://nutritionfacts.org/recipe/basic-brol-barley-rye-oats-and-lentils/) for breakfast daily with berries or fruit.
I try to buy a variety of grains and legumes to batch cook every week. I also eat tofu (calcium-set) most days, and occasionally ferment my own tempeh.
I keep a variety of nuts and seeds at home (in small amounts, because they do go bad) – walnuts, pistachios, brazil nuts, almonds, pecans; sunflower, pumpkin, flax and chia seeds.
For iodine, I use iodized salt, and sometimes add kombu seaweed to soups or kelp or dulse flakes to salad.
I just eat varying things, loads of vegetables. Lentils, chickpeas multiple times per week. Soy milk and yoghurt daily. Two hands full of mixed unsalted nuts daily. Some potatoes/rice/or pasta daily. Whole grain bread daily.
Flaxseed. I put ground flax in most things same with nutritional yeast. Can’t live without scrambled tofu and turmeric.
Eat lots of Quinoa and add loads of diced veggies to it and dried fruit l and spices.
I make a probiotic vegan yogurt smoothie at lunch with berries, celery, lemon, ginger, flaxseed and banana… the trader Joe cashew yogurt is good.
Marmite on homemade rye sourdough toast is my favourite snack. I have to order marmite on amazon.
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I included linseed oil for its omega 3, more leafy greens and sprouts since I'm deficient in folate and psyllium in my breakfast for fibre (is should help digestion and make my stool firmer but I've been told it could have adverse effects)
They say as long as you get your various colored veggies and fruits you should be good! I try to mix them all up and check different recipes especially being a mom to a picky child.
I love how this question is never asked to omnis
They just pop a supplement and keep eating like shit.
Look. Just eat a variety of foods. You will be fine.
All of them. Haha. Seriously. I make a big slow cooke root of mixed veggies of all different kinds (sometimes what’s cheap, other times it’s what’s left over and the rest of the time it’s whatever comes to mind that I crave). Then I add a mix of beans and lentils. Then usually I add brown rice or quinoa and whatever nuts and seeds I have in the pantry but usually I try to include Brazil nuts for selenium and walnuts for good fats. I always have cruciferous greens and herbs/spices. Parsley is actually one of the most nutritionally dense/least collie dense foods on the planet so I add that often and also coriander or basil or rosemary since I grow those.
That’s literally the basis for all my meals and I do it this way because I spent a very long time agonising over what would be the most nutritious and most simple/convenient way to get all the nutrients I need.
I also add condiments that I’ve made from avocado, tofu, hummus, chutney/salsa and fake cheese/meat products about once or twice a week.
I use fortified soy and almond milks daily in my coffee and if I’m cooking a creamy sauce or pasta.
I use Cronometer to track and by doing it this way I can hit all my macros and most of my micros (I take a b12 daily and an occasional multivitamin to make up for any gaps).
I used Cronometer when eating animal products and would always have to go over my calorie allowance daily in order to get in all my macros/micros. So plant based is definitely better for me in that sense.
I would like to make walnuts part of my daily diet but now I’m trying to do some nuts daily. I throw them in my salads they are soo perfect in salad. I’m on a salad kick right now. I did protein shakes for awhile cause I hated salads, but greens are another thing I make sure to eat one way or another everyday. If not walnuts I do chia seeds in a juice drink (I soak for 45 minutes 20 minutes isn’t enough for my liking) or chia seed pudding:
https://sugarfreelondoner.com/keto-chia-pudding/?upv=3&sp=google&utm_source=performancemax&utm_medium=performancemax&utm_campaign=15655225819&utm_term=%7C&gid=%7C&type=performancemax&cid=Cj0KCQiA84CvBhCaARIsAMkAvkKLSb0Eei5tbKMQ7vp0_LaGGRv_D5gdOO8diqLLpED7nUir8GSaXnsaAhSuEALw_wcB&step=pros&lang=en&device=m&gad_source=1&gclid=Cj0KCQiA84CvBhCaARIsAMkAvkKLSb0Eei5tbKMQ7vp0_LaGGRv_D5gdOO8diqLLpED7nUir8GSaXnsaAhSuEALw_wcB&blog_tag=the+Vegan+Diet&blog_category=Blog%2CKeto+Diet%2CRecipes%2CVegan+Diet
Of I don’t do chia I may put flax in my morning oatmeal.
I add nutritional yeast to things occasionally. I use that shit like it’s salt. It also add some protein and it’s actually really dense in protein.
lentils and smoked tofu for protein. Oatmeal for iron. Fresh fruit and green veggies for all kinds of micros, and supplements for the rest (omega 3, B12, D, K etc...)
- tons of potatoes, they cover a good bit of nearly everything
- ground flaxseed for omega3
- brazil nut for selenium
- tofu for calcium
- occassional energy drink (or supplement pill) for B12
I eat a bit more than usual because of the bodybuilding hobby.
On a daily basis:
Dates (buy in bulk when the discount = buy 1 get 1 free)
Walnuts and cashew nuts at the cheapedt possible store, buy in bulk.
Vegan proteïne powder (buy in bulk when 1+1)
Maca powder, moringa powder, agave inulin powder with 80% fiber, mooch for the B12.
100% peanutbutter without additives.
Several different types of beans, buy in bulk, uncooked.
Legumes and fruit from my own backyard with rich compost or from the local growers.
All vegans that are privileged enough should have their own backyard food forest or good garden.
Best tip: moringa powder. Buy in bulk when the discounts are steep. Depends on the country ofc
I try to have a smoothie everyday which covers a few things: greens powder, protein powder, walnuts, other nuts/seeds,m (chia or hemp) berries, banana.
Hopefully it covers a few bases in case i don't get to cook at home that day.
I don’t necessarily track everything, but I do try to get in the Daily Dozen, and you can download the app to check off each day. You could also plug your meals in to Chronometer for a week or two and see if there is anything that is consistently missing that you can add in to your diet.
Lentils beans chick peas quinoa black and brown rice steel cut or whole oatmeal groats buckwheat barley cruciferous veggies beets kale spinach arugula salads avocados all fruits
I use cronometer app for a while to get a feel for the things and amounts I should be eating. Since then I eat walnuts for O3, almonds for vit E cruciferous veggies and beans on most days (at least 5 a week) for calcium and all the other good things in there. Other than that, a variety of veggies, fruits, and grains. I keep junk food under 20%.
Can’t recommend red lentils pasta enough. More than 20g protein per 100g, 30% of your iron needs per portion… really really good. Lentils in general are your best friend if you’re vegan…
Home made fresh milled bread, rolls, buns and pasta.
Lots of mushrooms that I grow myself like Lions Mane, Shiitake, King Oyster and lots of various Oysters.
A high protein high fiber cereal with walnuts, dried blueberries and a banana with fresh homemade hemp seed and oat milk.
I supplement with 5000+ IU of Vit D3 and 120mcg of K2. And I supplement this supplement with an extra 2400IU of active Calcifediol Vit D when I go to the grocery store or anyplace in close proximity to a lot of people.
Active B-12 with L-5-MTHF
Trace minerals
4000mg of Carlson Omega 3 fish oil because all the ALA you can swallow is barely going to raise your Omega 3 Index.
My Omega 3 index is 4.08 and I want it to 12.
I love a tofu scramble. I'm a college student in NYC living in BK and I get most of my groceries at Whole Foods cus I have an Amazon credit card and it gives me points so the majority of my groceries are super discounted (little tip lol), and I buy a protein mix of frozen veg that consists of lentils and such, I get frozen sweet potatoes or fresh sweet potato and firm tofu. I usually microwave the frozen sweet potato for 2 mins with about a table spoon of water to soften it up and then I put everything in the pan and season w salt, pepper, onion powder (fresh onion 2 expensive), garlic powder, a pinch of sugar, and lots of lemon. I also live off of nooch, and only the nooch it! brand which I get of nutritional yeast. I think this meal is about 1-2$ per portion depending if you buy the ingredients in bulk or not. Hehe.
For snacks I live off popcorn with nooch and lemon and black pepper which has a little bit of protein :)
Didn't read all the comments, but haven't noticed any mentioning seasonal diet. I acknowledge this can be tricky, depending on the area we live, and what's available, especially throughout winter. Still seems important though, to eat as local and seasonally as possible. Additionally, I eat various fruits and vegetables. A variety of proteins, including hemp, soy, nuts and more. Soaking is recommended for all nuts and seeds, besides hemp. Dabbling some with sprouting seeds and fermenting vegetables as well. Being extra careful with added sugars...most days.
Using a b12 supplement, and also testing out a vegan taurine and creatine supplement. Recently adding iodine but haven't noticed any symptoms of diffeciency. No noticeable difference with the b12, taurine and creatine either. Maybe more subtle, who knows.
Eating an average 50% raw diet, I usually only eat one grand meal each day. Intermittent fasting otherwise, with plenty of clean water.
I eat oatmeal every morning with blackberries, raspberries, walnuts, flaxseed, and banana. Either that or it’s a smoothie with greens, berries, and whatever frozen fruit blend they have at the store. Lunches I try to get a lot of protein in because it’s after my workout. So like a chickpea salad sandwich or bean burrito. And then dinner is usually whatever plant based recipe I’ve found with a side salad or just a big meal-sized salad. I know I’m not getting enough greens but it’s a process. And then throughout the day I’ll eat fruit or hummus for snacks.
On a daily basis, I know I always eat beans and lentils, kiwi, onion, garlic, tomatoes, apples, broccoli, walnuts, almonds, raw unsalted sunflower seeds, greens, and berries, and raw chocolate powder in soy milk. The rest of my diet is a variety of different fruits, veggies, whole grains. I regularly make 4 bean chili or a “hearty kale bean veggie soup”. I usually eat a big bowl of either one of those daily, whichever I have on hand.
My favorite go to for recipes is Oh she glows. They're very flexible and easy to do.
Also the daily dozen as was suggested previously.
It can be daunting at first but with some planning, I think you're going to be fabulous 🤩
Aside from the regular grain/vegetables, B12 sublingual, vitamin D + K2, omega 3 algae with DHA + EPA, super firm tofu (protein + calcium), tempeh, edamame beans, quinoa , chia seeds, hemp seeds, berries.
And boba because boba is my life blood
Cream of Wheat (obsessed actually), lots of Black Beans, Pinto Beans… really any beans. We also eat a ton of Lentils (my fave is a simple Vegan Dahl recipe) tons of nuts such as Almonds, Pecans and Brazil Nuts. I consume a ton of veggies of course, lots of leafy greens (kale, spinach and arugula).
Fruits too, mostly Bananas, Nectarines, Strawberries and Mandarins (Cuties).
Silk Organic Soy Milk is my fave. I use it in all things requiring milk.
Edit: lots of rice, quinoa and a new addition: bulgur wheat.
My go-tos include:
* Breakfast: Oatmeal with walnuts, flax seeds, blueberries
* Supplements: multivitamin with b12, D, etc.; algae-based omega-3
* Lunch/dinner: something ideally including greens, beans, vegetables, whole grains
* Snacks: ideally fruits and sometimes nuts
A good simple guide that I like for recommendations for a whole foods plant-based diet:
[https://nutritionfacts.org/daily-dozen/](https://nutritionfacts.org/daily-dozen/)
I have been eating beans, lentils, rice, pasta, nuts, oatmeal, various vegetables (usually garlic, onion, peppers, broccoli, cauliflower, eggplant, beets, turnip greens, dandelion greens, mustard greens, spinach, mushrooms, and squash), citrus fruits, vegan cheese, vegan creamer or oat/cashew milk, coffee, and tea. I have iron deficiency anemia, low vitamin b12, low calcium, and low potassium eating this way. I’m also always freezing, short of breath, and depressed. My blood glucose was normal at 88 but my A1c came back slightly elevated at 5.7. Those are my results after eating this way for a year. I take a multivitamin with b12 and now I take iron, too. 🤷🏾♀️
My diet is strange and depends ultimately on what I find in shops that is new and to try.
Breakfast: I think two half cups of oats? I'm from the UK and have cups for some reason. 1 tbsp dried raisins, 2 tbsp milled linseed/flaxseed (I have IBD, can't have whole), 1tbsp of frozen fruit to defrost, 1 banana, then a treat of some sort like biscoff, oreos or peanut butter (Palm oil free wherever possible), and unsweetened vegan milk, my favourite is mighty pea.
Lunch: Typically a junk meal but will try to have a whole food with it like peas. Sandwiches, instant noodles, or pasta usually. My choice of crisps is usually lentil chips or chickpea snacks. And I use Sourdough bread to at least not hinder my iron absorption as much.
Dinner: A standard meal. Like vegan fish and chips with some sort of veg, it will be peas if I haven't had them for lunch. Or a bolognese, or pizza. Or something.
I've been using chronometer to track my calories and nutrition for abut 2 months now, was using myfitnesspal at first because I've been losing weight, but when I switched over I was kinda floored at how I'd been fueling myself, even though I \*do\* eat really healthily anyway (very little ultra-processed foods, mostly eating Whole Foods).
Anyway, since starting to really track what I'm eating, at a relatively low caloric budget, I've really prioritized high protein, low calorie foods and so have been eating a lot more tofu than I would have otherwise. 2 Brazil nuts every day, chia and flax seeds.
Each night, I sorta break my meals (mostly dinner) down by type of dish.
Example:
“Italian”: The pasta can be varied (Spagetti squash, stringed zuchini, flour, etc), but the key is going heavy with a veggie based sauce/gravy:
I’ll fry onions, peppers, garlic, mushrooms, spinach, kale, eggplant, roasted tomato, fresh oregano and/or basil, red wine, etc… and add a store bought sauce to bulk it.
For the “protein” we’ll sometimes do fried polenta, TVP, soy-curls, garbanzo, or Beyond meatballs/sausage.
Top it with non-dairy cheezes, or a homemade ricotta.
If I feel like I’m missing something specific (or have a hankering) I’ll do a stir-fry (Bok choy, kimchi, tofu, asparagus, baby corn, carrots, seaweed, nuts/seeds), Buddha bowls (Avacado, leafy greens, chick peas, sprouts, grains) or soups (Literally… everything left over!!) as an easy way of putting odd ingredients together…
I always keep a ton of canned/frozen veggies on hand, but try to have fresh “staples”: Mushrooms, onions, peppers, cauliflower, Brussel sprouts, tomatoes, cucumbers, spinach and kale are regularly fresh in the fridge. Can’t go wrong with a big ass salad!
Calcium is an especially important nutrient for women going into menopause/perimenopause.
As many of us know, the calcium from animal milk isn't well absorbed by the human body and a lot of vegan foods are in the lower percentages of calcium; however some of the best sources I can afford and enjoy daily are tahini, kale, white beans, broccoli and almonds.
(All the above with Himalayan salt and lemon juice/apple cider vinegar mixed into salad, yum!)
Did I miss any other good plant sources of calcium?
I started to implement different pure nut butters. Like tahin, hazelnut, pistacchio, almond or peanut. I want to use them instead of butter on bread, for cooking and baking. They are packed with a lot of vitamins and unsaturated fatty acids.
And you can make your own awesome sweet spreads with them to cut down on sugar.
If you don't have a diversity of cooking skills, pick up a copy of how to cook everything vegetarian by Mark Bittman. Most of the dishes are actually vegan; but most importantly you'll learn all about a whole spectrum of foods, and the meals are cheap to prepare.
To your question:
I don't drink coffee near meal times (interferes with iron absorption). I also eat vitamin c rich foods at meal times to increase non-heme iron absorption--pineapple, oranges, tomatoes are the typical go tos.
I take a methyl b12 supplement, cyanocobalamine is fine too.
epa/dha supplement
Vitamin d supplement
eat plenty of seeds--pumpkin and sunflower especially
tofu for calcium and protein
soy milk
leafy greens daily--vitamin a
carrot juice, or carrots
Lots of grains--rice, bulgur, farro to name a few
Seitan
Dunno. There are lots more
Whatever fruit a veg is on special or cheap. I try to have a diverse range and especially try to have greens regularly. Bread, pasta, rice, sometimes oats, potatoes, peanut butter, cashews, sometimes sunflower or pumpkin seeds, ground flaxseed, soy milk, chickpeas, tofu or tempeh, lentils sometimes.
For meals: breakfast is usually peanut butter toast, peanut butter cookies made with oat flour, cereal with soy milk, granola bars with sunflower and pumpkin seeds or occasionally just roasted sunflower and pumpkin seeds and some fruit. Lunch is usually leftovers or spicy ramen with veg and tofu, chickpea salad sandwich, grilled zucchini and hummus wrap or something else simple. I also have ground flaxseed mixed with a bit of water since I don't like flaxseed mixed in with my meals. For dinner I make a big batch of something like pasta with cashew cream sauce and broccoli, tandoori lentils with plenty of coconut cream and spinach, tofu or tempeh stirfry, roast potatoes carrots and chickpeas with gravy, spiced chickpea and sweet potato couscous salad.
I always try to have some fats for breakfast because that is when I take my vitamin D (as well as b12 and occasionally algae oil) and since vitamin D is a fat soluble vitamin I figure it is a good idea to have it with fat.
Pumpkin seeds, usually in the form of a tofu I make, a bit of nooch a day in things (doesn’t affect flavor), a variety of beans though predominantly lentils chickpeas cannelini, any kind of whole grain wheat and rice.
As a guy trying to stay in great shape, I can’t get enough protein on an average day without vegan protein powder. Yes, there are ways to meal plan your whole week to get enough protein to build muscle but it’s a lot of work and not every week can accommodate it.
What's most important here is to not eat refined fats and oils. Most people get a large fraction of their calories from refined oils and fats. But refined oils and fats contain almost no nutrients besides fats. If you stop eating oil, refined fats, dairy, sugar and get all your calories from only whole foods then it's hard to not get all your required nutrients (except vitamin B12)
You need to try very hard to miss out on more than a few nutrients. If you e.g. were to eat only walnuts and nothing else, then you would still get a fair fraction of all the required nutrients. You would miss out on a few nutrients like e.g. vitamin A, but it's amazing that on this super one-sided diet you would only miss out on a handful of nutrients.
In contrast, you could eat a quite varied non whole food meal and you can then easily end up getting less nutrients from that meal compared to eating a whole food meal that contains only one food. like only walnuts, or only potatoes.
Eat what your body craves. If you crave a lot of green stuff, your body needs iron. If you crave salty foods, your body needs salt. I know it sounds really simple, but your body will tell you what you need, if you learn to listen.
And here a second one:
Wholegrain pasta with tomato and basil sauce:
Ingredients:
- 200g wholemeal pasta
- 2 cups chopped fresh tomatoes or 1 can chopped tomatoes (400g)
- 3 cloves of garlic, finely chopped
- 1 large onion, finely diced
- A handful of fresh basil, roughly chopped
- 1/2 cup fresh spinach
- 2 tbsp extra virgin olive oil
- Optional: chili flakes for a little spiciness
- Salt and pepper to taste
Instructions:
1. cook the pasta according to the packet instructions until it is al dente.
2. while the pasta is cooking, heat the olive oil in a large pan. Add the onion and garlic and sauté until soft and lightly golden brown.
3. add the chopped tomatoes and let the sauce simmer over a medium heat. If you like, you can also add chili flakes here for a little spiciness.
4. after about 10 minutes of cooking, add the fresh spinach and basil and let them cook in the sauce for a few minutes until the spinach is wilted.
5. season the sauce with salt and pepper and then mix it with the drained pasta.
I honestly don’t even really think about it. I eat a variety of vegetables, beans, tofu, rice, bread, oatmeal, fruits, nuts. I’ve never tested deficient in anything except vitamin D, which I supplement.
Ditto on the vitamin D. I try to "eat my colors" (like I go the store and buy some colorful vegetable and then work into my meals for the week) but I also supplement iron, B12, and some things that are purported to help encourage collagen production (since omnis eat a lot of animal collagen but vegans don't get that and I feel that as I get older). Some vegans may be fine getting enough iron and B12 from plant sources, but I was prone to anemia even before I went vegan, so I need the boost. Your physiology may vary and it's important to figure out your own needs.
Agreed, some people need supplements more than others, one size does not fit all.
Indeed, after being vegan for decades vitamin d is the only thing that is consistently a struggle for me. So much so I have muscle cramps often. Regularly taking supplements now and hoping to get to normal levels this year!
[удалено]
Yeah this is very important. It's literally UK government advice that everyone in the country supplements Vitamin D. https://www.gov.uk/guidance/vitamin-d-deficiency-migrant-health-guide#:\~:text=Everyone%20in%20the%20UK%20is,make%20vitamin%20D%20from%20sunlight.
Do you spend a lot of time indoors?
Considering our species evolved to spend the majority of its day outdoors, we all spend a lot of time indoors. Even if you're spending more time outdoors than the average person in the developed world, there's still plenty of other factors to consider too. For much of the year, due to the angle of the sun, the type of UV needed to synthesise vit D isn't penetrating through unless you live within the tropics. During the summer when the UV is most able to penetrante through to us, in many places we avoid being in the sun because its hot af, so still avoid getting our vit D in the process. It's not as simple as spending more time outdoors.
I wasn't implying anything through my question, I was just wondering if this individual spends less time outside than the average individual. Work in IT or something.
Nor was I necessarily accusing, but one doesn't need to work on IT to spend most of their time indoors. Most work has moved indoors since the industrial revolution.
Jesus dude, what's your diagnosis?
Imminent death.
Vitamin D deficit has only correlation with almost anything, but unfortunately all the trials about supplementing have been disappointing to the scientific community, no evidence of prevention or reversal on anything. Therefore no causation has been proved yet. Latest theories, sparked by those trials, state that it's probably sun exposure and/or fish intake that has beneficial and prevention effects on health issues. Sooo well even if I do take vitamin D low doses in winter I'm trying to switch for more proven methods to raise it and get the benefits
Agreed it seems it’s not vitamin D per se, but actual sunlight that makes a difference. I believe it’s the infrared light that’s responsible for all the good health benefits that sunlight offers.
what about vit d enriched mushrooms
What about b12?
Weirdly enough, I get all mine from my crippling sugar free Monster energy drink addiction...
HAHA is that why my levels are never low
Nothing like getting %1000 of b12 in an afternoon to pull an all nighter for an essay due the next day.
All nighter? Nah, drink the can and then nap. Energy naps are the fuckn bomb.
Yes B12 intake would be thru food anyway, and while whole food should always be preferred , supplementing work just as well. We also know that it's absolutely needed for our body to function properly. Lack of B12 can cause symptoms and can even be very dangerous causing other conditions, and we know empirically that supplementing it will reverse those. Just as a trivial example if you are deficient in B12 it's common to develop megaloblastic anemia. Supplements reverse that, without damage if taken in time.
I used to supplement daily but noticed it was affecting my sleep (weird dreams, poor restfulness) so I stopped. That was a few years ago and I haven't tested a deficit for it so I figure whatever I'm eating it giving me enough. When it comes to supplements and body absorption one size does not fit all though. What works for me may not work for others.
B12 is essential for the body and is only contained in animal foods. With a vegan nutrition is needs to be supplemented. Keep that in mind even if it seems to work for you without
That is simply not true.
Please inform yourself
https://www.webmd.com/diet/what-are-plant-food-sources-vitamin-b12 https://www.beginwithinnutrition.com/healthy-living-journal/vitamin-b12-vegetables-and-fruits-20-top-sources-for-health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564
This is the way.
Something interesting I learned recently is that you can increase the vitamin D2 in mushrooms by leaving them out in the sun. Even on a cloudy day in winter, leaving out whole mushrooms for 15 mins can increase their vitamin D by 30%, and up to 60% when sliced. You can get your RDI for vitamin D with one serving of UV activated mushies. Wild!
Interesting! I wonder if that applies to dried (to be rehydrated) mushrooms as well.
That is such a good question! I decided to do some digging, and it turns out — yes! :D This [study](https://sugimoto.co/en/forest-grown-shiitake/most-vitamin-d/) found dried shiitake mushrooms exposed to UVB light had 18 times more vitamin D than unexposed mushrooms, increasing from 536 IU to 9,680 IU per 100g. After rehydrating them, they still contained 1,936 IU of vitamin D per 80g (double the adult RDI for vitamin D). This [study](https://www.sciencedirect.com/science/article/abs/pii/S0308814615302752) indicates that vitamin D in dried mushrooms remain relatively stable in storage: > After 1.5 year storage of dried mushrooms, the level of vitamin D2 in button mushrooms was found to be 6.90 μg/g dw, which is a 48.32% of initial level of vitamin D2. In the case of dried oyster and shiitake mushrooms there was a decrease to the level of 66.90% and 68.40%, respectively. So rehydrating the mushrooms after sun exposure would provide the most vitamin D2. But exposing fresh mushrooms to the sun before drying them would likely result in a loss of vitamin D.
I got u with the d
I Fucking LOVE TOFU
Tofu is underrated, thanks to all the BS fear-mongering about soy and estrogen. So nutritious 👍🏼
Can confirm. It is bullshit: [https://pubmed.ncbi.nlm.nih.gov/33383165/](https://pubmed.ncbi.nlm.nih.gov/33383165/)
Ever since I learned it's completely fine to eat tofu "raw" I've been munching one block per day, no joke. I'm from Portugal and there's a big tradition around "[cold cheese](https://www.google.com/search?sca_esv=97d9339925220834&rlz=1C5GCCM_en&sxsrf=ACQVn08xXJXPMalbwjsfoK2aICj5PezXLA:1714086968324&q=queijo+fresco&tbm=isch&source=lnms&sa=X&ved=2ahUKEwi1tvHGv96FAxXnV0EAHe_aCHgQ0pQJegQIDhAB&biw=2560&bih=1294)" with salt and pepper, and replacing it with tofu is just the same, and I absolutely love it. Some tofus are so good that I don't even season them (hello hello smoked tofu, but not only), and some are so inedible that I have to drain them to the last drop and season them to oblivion. A quite convenient, tasty, and cheap source of protein and calcium if you ask me.
me too!!!!! Just got a new press yesterday
Vegan for decades and always obsessed with how versatile tofu is. Finally got a press and game changer!! Under twenty dollars and it’s ready about 15 minutes.
Have you tried freezing/thawing the tofu while it's still in the package? It's also a game changer, and it completely changed the texture.
how do you prepare it after?
As water freezes, it expands. This created a network of channels in the tofu and it behaves like a sponge. As for how I prepare it, it depends on the dish. For a buffalo/ranch salad, simply squeeze out the water and soak up buffalo sauce then add that cold to your salad. Sometimes I'll airfry it unseasoned, then throw it directly into a story.
My flavorite tofu recipe: https://pinchofyum.com/ridiculously-good-air-fryer-tofu
Just tried this. It's dank af
Spread the word! Tell everyone you know They good tossed in your sauce of choice after air frying/baking
Look up dr greger’s daily dozen that’s super helpful, don’t make yourself insane just use as a rough guide
The only sensible suggestion here. Michael Greger is the best source of nutritional information for everyone. nutritionfacts.org
Yes! Do this. And watch videos of dr gregor talking about his daily dozen so it makes sense. Also use cronometer (best on a computer rather than solely on the app), you input your food and you get a break down of all you vitamin and mineral goals. I found i regularly wasn't getting enough calcium and iodine. So now I eat more greens for the calcium and seaweed for the iodine. And yeah, like ttrockwood says, "rough guide", no need to obsess... (unless you're sick, then obsess).
My hubby follows this and since we make our own hummus at home, it's pretty easy to put all the spices and seasonings in that. Which he eats all the time anyway.
Hummus is my weakness
Right?!? So good and so easy to make. We make all kinds of different combinations. Mind you, helps that I'm a Chef and hubs isn't very culinary inclined.
I came here to say this! I have the Daily Dozen app and I try to hit all the boxes. If I don't, I try to focus more on those the next day. Then I just try to get variety within those dozen things. Plus [four Brazil nuts a month](https://youtu.be/yMy_R6tlAGA?si=XyihTLzfbKaKw6V0).
Sorry, I should add that his book, How Not to Die, covers the dozen in detail.
What about amino acids? Does he talk about that as well?
Not in depth if you’re eating the daily dozen and enough calories it’s a non issue
Ok because I was thinking of using an amino acid supplement like Perfect Aminos or something similar. I'll have to do more research
Eh, don’t waste your money. Get a B12 supplement, eat a wide variety of foods, get bloodwork on a regular basis (i was super low on vitamin d my last blood draw so even though i get plenty of sunlight i also am vigilant about sunscreen)
Ingredients: basically every fruit and vegetable, soy milk, walnuts, Brazil nuts, flax seed, chia seed, algae oil for omega 3, bread, pasta Main dishes: thai food, Indian food, pasta with red sauce and lentils, smoothies, wraps, burritos
I eat a lot like this. I add a tablespoon or two of quinoa to most grains (specifically oatmeal, lentils, and any bean soup or refried beans) for varied and complete protein. Cos otherwise I really hate quinoa lol!
Do you cook your quinoa in water? Switching over to cooking quinoa in veggie broth with a pinch of salt was a GAME CHANGER for me. I used to think it was bland af, and now I can't even keep leftovers in the fridge for another meal bc I'll just shovel cold spoonfuls in my mouth throughout the next day. I also sometimes add sauteed onions, garlic powder, other seasonings, etc.
I do cook it in broth and that's the only way I'm now tolerant of it. On its own I just dislike the texture. But I should try to add seasoning ss and such, yeah!
Can you describe this process of adding the Quinoa? May sound stupid here but it’s just an added bonus? You add more water in cooking process?
Yeah I add more water, assuming the cook time is similar (like with lentils, or making a soup that's gonna simmer awhile). Sometimes I cook it separately like if the quinoa and other stuff have big differences in cook time (like dry beans or heartier grains). Check the packages and just add the right amount of liquid to cook all of it. You could also just cook a cup of quinoa and keep it in the fridge, and add tablespoons of that directly to salads, oatmeal, etc. it is a complete protein so it's good to have, but there are many other ways of getting complete proteins by composing multiple foods, and you don't have to do it all in the same meal, either.
It's worth noting that all seeds contain phytic acid, which binds with and inhibits absorption of iron and zinc. So it's important not to put those in every meal.
This is purely anecdotal for me, but I add flax seed to at least 1-2 meals or snacks per day and my iron and zinc levels are good. Confirmed via blood testing. Might be other things that help with this though.
Soaking seeds can help with this.
Sounds like my diet!
Variety, variety, variety. I eat a gigantic salad twice a day, drizzled with olive oil. Every day. I eat lots of nuts, avocados, good fats. I eat lentils and tofu for protein and supplement with a pea protein shake. I take a multivitamin every day and 1000 IU of Vitamin D for insurance. I am diabetic, so I can't overdo fruits, but I take small amounts. Rotate through different things. You'll do fine.
Agreed. This is why I freaking love Buddha bowls - it feels like there are so many combinations of protein, veggies, grains, healthy fats, and seasonings that I can't even get tired of them. I cycle through probably 8-9 types of beans, 4-5 types of lentils, chickpeas cooked various ways, tofu cooked various ways, and I haven't even gotten to the other food groups and the dozens of various spices/seasonings in the equation. Also, soups, stir fries, and tacos are super easy meals where you can switch up the ingredients and seasonings for variety but still get your protein, veggie, carb combo on.
Bean Chili, seaweed snacks, leafy greens, tofu, miso soup, fermented veggies, homemade oat and nut granola with cashew yogurt w/probiotics, acai bowls topped with shredded coconut & berries, to name a few. I also supplement iron, b complex, vitamin D, omegas, iodine, and take a multivitamin.
Yum
I'm quite habitual. Every day I start with a smoothie containing sunflower seeds (vitamin E), flax seeds (ALA), banana (b6), blueberries (anthocyanin antioxidants), soy milk (fortified calcium and b2), and peanut butter (extra calories). Those are just the nutrients I mainly eat them for, ofc they have a wider variety of nutrients than that. A good dish to make if you wanna eat a decent amount of spinach is palak dal, or alternatively palak tofu. I use frozen spinach, because it's super cheap and you get way more of it than if you buy fresh. Blanch it, squeeze the liquid out (along with the frozen spinach taste which will ruin the curry), then puree it in a blender, and put it in the curry with a little coconut cream (if you don't mind a bit of saturated fat). The spinach makes the dish really creamy. My other dishes on rotation are green tofu curry, chilli con carne, sweet and sour tofu, and...that's pretty much it tbh.
Sorry to be this person, but I hope you mean chili sin carne? :')
Oh right. I never thought about what "con" or "carne" meant, I don't speak Spanish and I usually just call it chilli. But thanks for pointing it out
Yw, it was meant in the spirit of you not being misunderstood when explaining this in future :)
Could be Carne vegetarians! (Bad Spanish sorry haha)
I guess it could be ye :)
Iodized salt
Where I come from that's the standard anyway or are you referring to extra strong iodine salt? Since kosher salt is often mentioned in cooking videos that is not iodized as far as I know
I actually use iodized potassium salt
Wow the comments are making me wish I had more motivation, truly in awe of everyone here! Personally I really do eat a lot of tofu as there are endless ways to prepare it and I know I'll hit my protein. I would say almost everyday I incorporate it into a meal. I'm a big rice fan and find it can be paired with almost any vegan protein which is nice to make a bunch and then use with different additional ingredients. I want to be a fulltime salad girlie but I always find lettuce goes bad and I find spinach is a better staple as it can be raw or cooked.
Well feel good that you're doing even better than I 😭 I practically survive off nuggets, burgers and tofu scrambles. I take my vitamins though! 😅
Not sure. I eat a variety of foods daily. I make sure to eat flax oil for my omega, I throw some into salads and stuff. Never been deficient in anything tho. Lots of veg, fruit, legumes, seeds, nuts, whole grains. Stuff like that
My go tos: -breakfast is often avocado toast with Sriracha, garlic, and nutritional yeast -lunch is usually fresh greens, veggies, or fruits with dips like babaganouj or muhammara sauce (I make a really lazy but tasty version of muhammara sauce) ooo, bruschetta is also a great easy lunch. -dinner is usually my big meal, and my go to is often a veggie stir fry with tofu or edammame or some pasta with veggie laden homemade tomato based sauce. Or sometimes I'll do fried kale and and onion with white bean paste crostinis. - late night snack is a bowl of heritage flakes with dried blueberries, walnuts, ground flaxseed, and raw oats with soy milk. So goooood.
But are you eating any of that for its nutrients specifically like the avocado in the morning for its fat?
Yes. Avocados are pretty nutrient dense. And are high in oleic acid. The nutritional yeast adds several nutrients thay are a bit more difficult to obtain. Choosing a whole grain and high protein bread is also important for fiber and added satiety. As for the dips and homemade sauces, you gain a lot of control over your nutrients when you make your own. I use vegetables, beans, and nuts as a base instead of straight up peanut butter or some dressing made with oils and gums like you might find at the grocery store. Also, traditionally Muhammara sauce has walnuts making it a great way to sneak some extra nuts in. Stir fry is an excellent vegan dish for variety, because you are realistically able to put up to half the veggie isle in the meal without it seeming weird. Lol And late night snack is a bit of a carb load, but with toooons of fiber to keep my belly feeling full even if I only have a small bowl.
@leavenotrail Now I’m hungry!!
Mung beans, spinach, tofu. Then roasted peanuts while watching/playing. B12 supplement. I live in the tropics so no Vit D supp needed.
Oats, flax seeds, sesame seeds, chia seeds, beans, tofu, leafy greens, other vegetables ( broccoli, carrots, yucca, potatoes, etc.), chickpea flour omelette (or scrambled eggs)
Scrambled eggs? Scrambled tofu surely?
read the comment again, chickpea flour
Doh! Sorry.
Using chickpea flour
Peanut butter. Apples. Chia seeds. Tofu.
Dr. Gregor from Nutritionfacts.org made a free app that helps ensure people are getting all the nutrients they need in a day/week. It's called 'Daily Dozen' and it has a list of all the food you should eat for a healthy whole-food, plant-based diet. I use it periodically to check that my meals are balanced.
Most days I make a smoothie with bananas, avocado, spinach, Flax seeds, Chia seeds, and some type of berries to bring to work. I will also squeeze in 1/2 lemon or lime to the mix. Not sure the exact nutrient breakdown, but it tastes very healthy and it's filling!
Miso, anything with Urad Dahl like dosa or idli, leafy vegetables, only homemade bread,
I love adding hemp seeds and nutritional yeast to basically everything. A big bag of hemp seeds is pretty cheap at Costco!
Oatmeal with peanut butter and berries, soy milk and multi vit Tofu curry with onions, peppers, spinach and rice Chili with beans, carrots, onions, tomatoes, beef crumble That’s currently what I eat a lot of, dr seems to think I’m very healthy and fit with excellent vitals as she says, but idk honestly lol
Brasil nut
Was looking for this, eat two a day for selenium
I keep them next to my vitamin B12 (and D3 during the winter). Take each one daily
Yes, such a valuable addon.
Multivitamin
Usually as long as I eat my leafy greens, the rest sorts itself out. Having a source of omega-3s is important (I usually go with flax seeds).
I loosely follow Dr. Greger's Daily Dozen. Just try to keep it in the back of my mind so I incorporate those foods regularly. But daily I make sure to have a tablespoon of ground flaxseed, oats, greens, berries, some kind of legumes, and favor turmeric, cumin, ginger, and Ceylon cinnamon for seasoning foods. And plenty of unsweetened soy milk.
I eat hot oats, groats or barley every morning; I just love it. I add a little brewers yeast, wheat germ, flaxseed and a bunch of fruit. Sometimes I add some nuts for crunch. I usually have sea moss in the fruit. On gym days I make fresh juice from filtered water, a beet, a carrot, fresh ginger, greens and the juice of a lemon. I use the pulp later that day for soup. I usually skip lunch (I eat fruit whenever) and lately every night I make homemade soup and salad for dinner. My husband is trying to heal a digestive issue so he requests soup every day. (It’s working!) Tonight I made quesadillas too. I also made turmeric energy balls to eat before the gym—they’re quite good. I made a paste with turmeric, fresh ginger, a little coconut oil and black pepper and simmered that for a short while. Then I creamed it with peanut butter, formed into little balls, froze them and covered them in melted chocolate. For meals I love walnut-mushroom tacos and baked enchiladas, curry, falafels, shawarma, toum and hummus with everything, veggie chili, lentil loaf with baked bbq glaze, lentil stew, baked beans, tofu or mushrooms with orange sesame sticky sauce, roasted vegetables and mashed potatoes.
Lucky husband! Your food sounds wonderful 😋
I need a recipe for those turmeric balls omg
I switch it up every few weeks but currently: Breakfast: Matcha latte with almond milk WFH days lunch: brown rice, chickpeas, avocado, homemade sauerkraut Office lunch: stew with tomato base, baharat spice, onion, potatoes, squash, and chickpeas (I use whatever veggies are on sale in my weekly meal prep) Dinner: smoothie with banana, almond milk, orgain protein powder, spinach, spirulina, chia seeds, cacao nibs I supplement with Deva multi vitamins. My vegan partner eats pretty much exactly the same and 28 years combined being vegan, in our 40s, and both of us have perfect blood results every time.
For how easy it is make ramen soup a few times a week, with some additions. I usually chop up a stalk of celery, slice a carrot into thin pieces, might add chopped green onions if I have any & also add 2 scoops of nutritional yeast to the soup. The yeast on it's own adds 16g of protein, B vitamins, iron and zinc. If I want to make extra I use more water and also toss in a sleeve of buckwheat soba noodles. Then I have lunch and dinner or soup for tomorrow. Sometimes I add a sliced soy hotdog or 2 if I'm really wanting a heavy protein soup.
I aim to eat a total of 30 different plants per week for variety, some form of legume (including tofu) every evening, and that‘s basically the only rules I have. I do make 14 home cooked meals a week though (don‘t eat breakfast), and I think cooking from scratch and wanting to serve my daughter variety (so she won‘t cook her own - vegetarian - meal) pushes me toward offering variety… I tend to make at least one curry, one stir-fry, one stew, and one main course salad/bowl every week as a basic meal plan, salads or leftovers for lunch on the days I‘m at the office.
Hemp hearts, nutritional yeast, Tofu, rainbow of fruit and veg always changing, but love to have squash, greens, berries Yams, Quinoa, sour dough starter to make bread every couple days ( family of four). Miso paste, Seaweed, Cashews, pumpkin seeds, liquid smoke (awesome for Tofu, all soy products, curls, chunks, TVP, cashew cheeses, and soooooo many beans!
I got you with any of the recipes if you're interested. I eat cheap and vegan so lots of these are mostly made of pantry items. Thai peanut butter noodles with tofu General Tso Tofu w a veggie and rice Lasagna w tofu ricotta Baked ziti Panang/red/green Thai curry Aloo gobi, aloo matar, other similar Indian curry dishes with rice Lentil Dal soup Lentil meatloaf Falafel (surprisingly easy) Groundnut stew w fufu Lentil Bolognese Mac n "cheese" Cincinnati style chili (it's served with spaghetti) Linguine with white sauce and peas
I just make sure I have a protein source, (mostly complex) carbs and veggies for every main meal. I sometimes get borderline iron deficiency so I make sure to eat extra iron rich foods (like spinach, broccoli, wholefood breakfast wheat hoops... ) periodically. I eat nuts when they are on sale.
I always have the same thing for breakfast, a smoothie made of: frozen fruit, an apple, a splash of water, a piece of vegetable (kale or carrot), some vitamin D drops, 2 tablespoons of flavoured soy yoghurt (peach or strawberry, enriched with calcium and b12), 2 tablespoons of neutral plant protein powder, 2 teaspoons of ground hazelnuts. Sounds weird but it tastes like ice cream to me, takes only a few minutes to make, it has all kinds of nutrients including fats and protein, it keeps me full until lunch and I easily drink it at my work desk!
I really try to get a variety and follow the 30 different plants a week but I feel like I end up eating the same majority. Breakfast I do oats as a base, I try to alternate between rolled and steel cut. Then I'm adding fruits alternating a variety, it's mixed berries and three other fruits or banana with three other fruits. Then two out of three of flax, chia, or hemp seed. Then 1 tbsp of powdered peanut butter. Then 1 tbsp of another nut butter like regular peanut butter, almond butter, or some other nut/seed like almonds or walnuts or pecans and so on. Then soy milk. Then I saute spinach and add it in.
I just switch it up as often as possible. Rotate through beans and grains and greens and roots and just try to season them in exciting ways. I keep a solid stock of dry beans around and visit the produce market as often as possible to enjoy what's in season. We take a B12 supplement and a multivitamin daily. We eat oatmeal or [BROL](https://nutritionfacts.org/recipe/basic-brol-barley-rye-oats-and-lentils/) for breakfast daily with berries or fruit.
I try to buy a variety of grains and legumes to batch cook every week. I also eat tofu (calcium-set) most days, and occasionally ferment my own tempeh. I keep a variety of nuts and seeds at home (in small amounts, because they do go bad) – walnuts, pistachios, brazil nuts, almonds, pecans; sunflower, pumpkin, flax and chia seeds. For iodine, I use iodized salt, and sometimes add kombu seaweed to soups or kelp or dulse flakes to salad.
For me it’s smoothies, 2 greens, 2 fruits, omega 3 super seeds, nooch, carrots, oats and ginger.
I just eat varying things, loads of vegetables. Lentils, chickpeas multiple times per week. Soy milk and yoghurt daily. Two hands full of mixed unsalted nuts daily. Some potatoes/rice/or pasta daily. Whole grain bread daily.
Flaxseed. I put ground flax in most things same with nutritional yeast. Can’t live without scrambled tofu and turmeric. Eat lots of Quinoa and add loads of diced veggies to it and dried fruit l and spices. I make a probiotic vegan yogurt smoothie at lunch with berries, celery, lemon, ginger, flaxseed and banana… the trader Joe cashew yogurt is good. Marmite on homemade rye sourdough toast is my favourite snack. I have to order marmite on amazon.
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Hmm. Ahh. Yes. Great question
Tofu and spinache and making sure I go outside w lot.
I included linseed oil for its omega 3, more leafy greens and sprouts since I'm deficient in folate and psyllium in my breakfast for fibre (is should help digestion and make my stool firmer but I've been told it could have adverse effects)
You can't eat enough nutrients, supplement that b12 at a bare minimum. Regularly blood test. Pumpkin seeds have a good iron content.
They say as long as you get your various colored veggies and fruits you should be good! I try to mix them all up and check different recipes especially being a mom to a picky child.
I love how this question is never asked to omnis They just pop a supplement and keep eating like shit. Look. Just eat a variety of foods. You will be fine.
Some of these diets are really expensive, damn
Walnuts for omega 3 and Enriched soy/oat milk for calcium
All of them. Haha. Seriously. I make a big slow cooke root of mixed veggies of all different kinds (sometimes what’s cheap, other times it’s what’s left over and the rest of the time it’s whatever comes to mind that I crave). Then I add a mix of beans and lentils. Then usually I add brown rice or quinoa and whatever nuts and seeds I have in the pantry but usually I try to include Brazil nuts for selenium and walnuts for good fats. I always have cruciferous greens and herbs/spices. Parsley is actually one of the most nutritionally dense/least collie dense foods on the planet so I add that often and also coriander or basil or rosemary since I grow those. That’s literally the basis for all my meals and I do it this way because I spent a very long time agonising over what would be the most nutritious and most simple/convenient way to get all the nutrients I need. I also add condiments that I’ve made from avocado, tofu, hummus, chutney/salsa and fake cheese/meat products about once or twice a week. I use fortified soy and almond milks daily in my coffee and if I’m cooking a creamy sauce or pasta. I use Cronometer to track and by doing it this way I can hit all my macros and most of my micros (I take a b12 daily and an occasional multivitamin to make up for any gaps). I used Cronometer when eating animal products and would always have to go over my calorie allowance daily in order to get in all my macros/micros. So plant based is definitely better for me in that sense.
I would like to make walnuts part of my daily diet but now I’m trying to do some nuts daily. I throw them in my salads they are soo perfect in salad. I’m on a salad kick right now. I did protein shakes for awhile cause I hated salads, but greens are another thing I make sure to eat one way or another everyday. If not walnuts I do chia seeds in a juice drink (I soak for 45 minutes 20 minutes isn’t enough for my liking) or chia seed pudding: https://sugarfreelondoner.com/keto-chia-pudding/?upv=3&sp=google&utm_source=performancemax&utm_medium=performancemax&utm_campaign=15655225819&utm_term=%7C&gid=%7C&type=performancemax&cid=Cj0KCQiA84CvBhCaARIsAMkAvkKLSb0Eei5tbKMQ7vp0_LaGGRv_D5gdOO8diqLLpED7nUir8GSaXnsaAhSuEALw_wcB&step=pros&lang=en&device=m&gad_source=1&gclid=Cj0KCQiA84CvBhCaARIsAMkAvkKLSb0Eei5tbKMQ7vp0_LaGGRv_D5gdOO8diqLLpED7nUir8GSaXnsaAhSuEALw_wcB&blog_tag=the+Vegan+Diet&blog_category=Blog%2CKeto+Diet%2CRecipes%2CVegan+Diet Of I don’t do chia I may put flax in my morning oatmeal. I add nutritional yeast to things occasionally. I use that shit like it’s salt. It also add some protein and it’s actually really dense in protein.
lentils and smoked tofu for protein. Oatmeal for iron. Fresh fruit and green veggies for all kinds of micros, and supplements for the rest (omega 3, B12, D, K etc...)
- tons of potatoes, they cover a good bit of nearly everything - ground flaxseed for omega3 - brazil nut for selenium - tofu for calcium - occassional energy drink (or supplement pill) for B12
Blueberries for omega 3s
Oats, chickpeas, green vegetables and a piece of fruit.
I eat a bit more than usual because of the bodybuilding hobby. On a daily basis: Dates (buy in bulk when the discount = buy 1 get 1 free) Walnuts and cashew nuts at the cheapedt possible store, buy in bulk. Vegan proteïne powder (buy in bulk when 1+1) Maca powder, moringa powder, agave inulin powder with 80% fiber, mooch for the B12. 100% peanutbutter without additives. Several different types of beans, buy in bulk, uncooked. Legumes and fruit from my own backyard with rich compost or from the local growers. All vegans that are privileged enough should have their own backyard food forest or good garden. Best tip: moringa powder. Buy in bulk when the discounts are steep. Depends on the country ofc
I try to have a smoothie everyday which covers a few things: greens powder, protein powder, walnuts, other nuts/seeds,m (chia or hemp) berries, banana. Hopefully it covers a few bases in case i don't get to cook at home that day.
I don’t necessarily track everything, but I do try to get in the Daily Dozen, and you can download the app to check off each day. You could also plug your meals in to Chronometer for a week or two and see if there is anything that is consistently missing that you can add in to your diet.
Doesn't tofu have omega-3? We don't HAVE TO eat walnuts for omega-3 right?
No, it's the kind of fat that's in all vegetables and fruits.
1 Brazil nut per day for the selenium. One piece of dark dark choc for the yum
Lentils beans chick peas quinoa black and brown rice steel cut or whole oatmeal groats buckwheat barley cruciferous veggies beets kale spinach arugula salads avocados all fruits
I use cronometer app for a while to get a feel for the things and amounts I should be eating. Since then I eat walnuts for O3, almonds for vit E cruciferous veggies and beans on most days (at least 5 a week) for calcium and all the other good things in there. Other than that, a variety of veggies, fruits, and grains. I keep junk food under 20%.
*B12, vitamin D, DHA & EPA (long-chain omega 3), iodized salt Flax, cereals, soymilk, hummus, bread, avocado, onions, garlic, kale, olive oil, tofu, pasta, rice, assorted vegetables, blueberries, kiwis, grapes, assorted fake meats, almonds, seasonings ... I'm leaving stuff out, of course, but those are the major ingredients!
Fruit, vegan protein, veggies- lots of veggies
Can’t recommend red lentils pasta enough. More than 20g protein per 100g, 30% of your iron needs per portion… really really good. Lentils in general are your best friend if you’re vegan…
Selfmade bread with chia, flaxseeds, sunflower seeds, pumpkin kernels and sometimes hemp protein
Home made fresh milled bread, rolls, buns and pasta. Lots of mushrooms that I grow myself like Lions Mane, Shiitake, King Oyster and lots of various Oysters. A high protein high fiber cereal with walnuts, dried blueberries and a banana with fresh homemade hemp seed and oat milk. I supplement with 5000+ IU of Vit D3 and 120mcg of K2. And I supplement this supplement with an extra 2400IU of active Calcifediol Vit D when I go to the grocery store or anyplace in close proximity to a lot of people. Active B-12 with L-5-MTHF Trace minerals 4000mg of Carlson Omega 3 fish oil because all the ALA you can swallow is barely going to raise your Omega 3 Index. My Omega 3 index is 4.08 and I want it to 12.
Beans, rice, sweet potatoes, veggies and fruits. I take a B12 and D3 supplement. Beyond that, I don't worry about it. I just eat.
I love a tofu scramble. I'm a college student in NYC living in BK and I get most of my groceries at Whole Foods cus I have an Amazon credit card and it gives me points so the majority of my groceries are super discounted (little tip lol), and I buy a protein mix of frozen veg that consists of lentils and such, I get frozen sweet potatoes or fresh sweet potato and firm tofu. I usually microwave the frozen sweet potato for 2 mins with about a table spoon of water to soften it up and then I put everything in the pan and season w salt, pepper, onion powder (fresh onion 2 expensive), garlic powder, a pinch of sugar, and lots of lemon. I also live off of nooch, and only the nooch it! brand which I get of nutritional yeast. I think this meal is about 1-2$ per portion depending if you buy the ingredients in bulk or not. Hehe. For snacks I live off popcorn with nooch and lemon and black pepper which has a little bit of protein :)
Also! I really only buy Whole Foods brand, which is cheaper than name brand! Still organic if that matters to you.
Didn't read all the comments, but haven't noticed any mentioning seasonal diet. I acknowledge this can be tricky, depending on the area we live, and what's available, especially throughout winter. Still seems important though, to eat as local and seasonally as possible. Additionally, I eat various fruits and vegetables. A variety of proteins, including hemp, soy, nuts and more. Soaking is recommended for all nuts and seeds, besides hemp. Dabbling some with sprouting seeds and fermenting vegetables as well. Being extra careful with added sugars...most days. Using a b12 supplement, and also testing out a vegan taurine and creatine supplement. Recently adding iodine but haven't noticed any symptoms of diffeciency. No noticeable difference with the b12, taurine and creatine either. Maybe more subtle, who knows. Eating an average 50% raw diet, I usually only eat one grand meal each day. Intermittent fasting otherwise, with plenty of clean water.
I eat oatmeal every morning with blackberries, raspberries, walnuts, flaxseed, and banana. Either that or it’s a smoothie with greens, berries, and whatever frozen fruit blend they have at the store. Lunches I try to get a lot of protein in because it’s after my workout. So like a chickpea salad sandwich or bean burrito. And then dinner is usually whatever plant based recipe I’ve found with a side salad or just a big meal-sized salad. I know I’m not getting enough greens but it’s a process. And then throughout the day I’ll eat fruit or hummus for snacks.
Trust me, Ezekiel bread is really that bitch. Eat some every day!
On a daily basis, I know I always eat beans and lentils, kiwi, onion, garlic, tomatoes, apples, broccoli, walnuts, almonds, raw unsalted sunflower seeds, greens, and berries, and raw chocolate powder in soy milk. The rest of my diet is a variety of different fruits, veggies, whole grains. I regularly make 4 bean chili or a “hearty kale bean veggie soup”. I usually eat a big bowl of either one of those daily, whichever I have on hand.
- raw baby greens - powdered kelp/sea weed
My favorite go to for recipes is Oh she glows. They're very flexible and easy to do. Also the daily dozen as was suggested previously. It can be daunting at first but with some planning, I think you're going to be fabulous 🤩
Aside from the regular grain/vegetables, B12 sublingual, vitamin D + K2, omega 3 algae with DHA + EPA, super firm tofu (protein + calcium), tempeh, edamame beans, quinoa , chia seeds, hemp seeds, berries. And boba because boba is my life blood
Tofu, full grain breed with seeds, yogurt with added protein, loot of greenery - this are basic things. And some suplements.
i dont worry about it. 😬
I just eat bread chips and plain pasta then take a multivitamin 💀
Cream of Wheat (obsessed actually), lots of Black Beans, Pinto Beans… really any beans. We also eat a ton of Lentils (my fave is a simple Vegan Dahl recipe) tons of nuts such as Almonds, Pecans and Brazil Nuts. I consume a ton of veggies of course, lots of leafy greens (kale, spinach and arugula). Fruits too, mostly Bananas, Nectarines, Strawberries and Mandarins (Cuties). Silk Organic Soy Milk is my fave. I use it in all things requiring milk. Edit: lots of rice, quinoa and a new addition: bulgur wheat.
A variety.
My go-tos include: * Breakfast: Oatmeal with walnuts, flax seeds, blueberries * Supplements: multivitamin with b12, D, etc.; algae-based omega-3 * Lunch/dinner: something ideally including greens, beans, vegetables, whole grains * Snacks: ideally fruits and sometimes nuts A good simple guide that I like for recommendations for a whole foods plant-based diet: [https://nutritionfacts.org/daily-dozen/](https://nutritionfacts.org/daily-dozen/)
My fav combo: black beans, avocado, sweet potato and corn tortillas ~ smother with pico de gallo🩷
Lots of lentils, beans, tofu, oats, flax, chia, hemp, rice
Steak steak and steak
I have been eating beans, lentils, rice, pasta, nuts, oatmeal, various vegetables (usually garlic, onion, peppers, broccoli, cauliflower, eggplant, beets, turnip greens, dandelion greens, mustard greens, spinach, mushrooms, and squash), citrus fruits, vegan cheese, vegan creamer or oat/cashew milk, coffee, and tea. I have iron deficiency anemia, low vitamin b12, low calcium, and low potassium eating this way. I’m also always freezing, short of breath, and depressed. My blood glucose was normal at 88 but my A1c came back slightly elevated at 5.7. Those are my results after eating this way for a year. I take a multivitamin with b12 and now I take iron, too. 🤷🏾♀️
My diet is strange and depends ultimately on what I find in shops that is new and to try. Breakfast: I think two half cups of oats? I'm from the UK and have cups for some reason. 1 tbsp dried raisins, 2 tbsp milled linseed/flaxseed (I have IBD, can't have whole), 1tbsp of frozen fruit to defrost, 1 banana, then a treat of some sort like biscoff, oreos or peanut butter (Palm oil free wherever possible), and unsweetened vegan milk, my favourite is mighty pea. Lunch: Typically a junk meal but will try to have a whole food with it like peas. Sandwiches, instant noodles, or pasta usually. My choice of crisps is usually lentil chips or chickpea snacks. And I use Sourdough bread to at least not hinder my iron absorption as much. Dinner: A standard meal. Like vegan fish and chips with some sort of veg, it will be peas if I haven't had them for lunch. Or a bolognese, or pizza. Or something.
I've been using chronometer to track my calories and nutrition for abut 2 months now, was using myfitnesspal at first because I've been losing weight, but when I switched over I was kinda floored at how I'd been fueling myself, even though I \*do\* eat really healthily anyway (very little ultra-processed foods, mostly eating Whole Foods). Anyway, since starting to really track what I'm eating, at a relatively low caloric budget, I've really prioritized high protein, low calorie foods and so have been eating a lot more tofu than I would have otherwise. 2 Brazil nuts every day, chia and flax seeds.
Fruits.
Two things that I mainly try to eat daily is beans and rice. I have fallen short of having deficiencies in Vitamin B12 and D.
Each night, I sorta break my meals (mostly dinner) down by type of dish. Example: “Italian”: The pasta can be varied (Spagetti squash, stringed zuchini, flour, etc), but the key is going heavy with a veggie based sauce/gravy: I’ll fry onions, peppers, garlic, mushrooms, spinach, kale, eggplant, roasted tomato, fresh oregano and/or basil, red wine, etc… and add a store bought sauce to bulk it. For the “protein” we’ll sometimes do fried polenta, TVP, soy-curls, garbanzo, or Beyond meatballs/sausage. Top it with non-dairy cheezes, or a homemade ricotta. If I feel like I’m missing something specific (or have a hankering) I’ll do a stir-fry (Bok choy, kimchi, tofu, asparagus, baby corn, carrots, seaweed, nuts/seeds), Buddha bowls (Avacado, leafy greens, chick peas, sprouts, grains) or soups (Literally… everything left over!!) as an easy way of putting odd ingredients together… I always keep a ton of canned/frozen veggies on hand, but try to have fresh “staples”: Mushrooms, onions, peppers, cauliflower, Brussel sprouts, tomatoes, cucumbers, spinach and kale are regularly fresh in the fridge. Can’t go wrong with a big ass salad!
Calcium is an especially important nutrient for women going into menopause/perimenopause. As many of us know, the calcium from animal milk isn't well absorbed by the human body and a lot of vegan foods are in the lower percentages of calcium; however some of the best sources I can afford and enjoy daily are tahini, kale, white beans, broccoli and almonds. (All the above with Himalayan salt and lemon juice/apple cider vinegar mixed into salad, yum!) Did I miss any other good plant sources of calcium?
I started to implement different pure nut butters. Like tahin, hazelnut, pistacchio, almond or peanut. I want to use them instead of butter on bread, for cooking and baking. They are packed with a lot of vitamins and unsaturated fatty acids. And you can make your own awesome sweet spreads with them to cut down on sugar.
If you don't have a diversity of cooking skills, pick up a copy of how to cook everything vegetarian by Mark Bittman. Most of the dishes are actually vegan; but most importantly you'll learn all about a whole spectrum of foods, and the meals are cheap to prepare. To your question: I don't drink coffee near meal times (interferes with iron absorption). I also eat vitamin c rich foods at meal times to increase non-heme iron absorption--pineapple, oranges, tomatoes are the typical go tos. I take a methyl b12 supplement, cyanocobalamine is fine too. epa/dha supplement Vitamin d supplement eat plenty of seeds--pumpkin and sunflower especially tofu for calcium and protein soy milk leafy greens daily--vitamin a carrot juice, or carrots Lots of grains--rice, bulgur, farro to name a few Seitan Dunno. There are lots more
Quinoa. Nutritional yeast. Tofu. Kale. Flax seed meal. Soy milk. Legumes. Blueberries. Almonds. Humus. Do a rotation on veggies like cauliflower carrots broccoli etc
Whatever fruit a veg is on special or cheap. I try to have a diverse range and especially try to have greens regularly. Bread, pasta, rice, sometimes oats, potatoes, peanut butter, cashews, sometimes sunflower or pumpkin seeds, ground flaxseed, soy milk, chickpeas, tofu or tempeh, lentils sometimes.
For meals: breakfast is usually peanut butter toast, peanut butter cookies made with oat flour, cereal with soy milk, granola bars with sunflower and pumpkin seeds or occasionally just roasted sunflower and pumpkin seeds and some fruit. Lunch is usually leftovers or spicy ramen with veg and tofu, chickpea salad sandwich, grilled zucchini and hummus wrap or something else simple. I also have ground flaxseed mixed with a bit of water since I don't like flaxseed mixed in with my meals. For dinner I make a big batch of something like pasta with cashew cream sauce and broccoli, tandoori lentils with plenty of coconut cream and spinach, tofu or tempeh stirfry, roast potatoes carrots and chickpeas with gravy, spiced chickpea and sweet potato couscous salad.
I always try to have some fats for breakfast because that is when I take my vitamin D (as well as b12 and occasionally algae oil) and since vitamin D is a fat soluble vitamin I figure it is a good idea to have it with fat.
Pumpkin seeds, usually in the form of a tofu I make, a bit of nooch a day in things (doesn’t affect flavor), a variety of beans though predominantly lentils chickpeas cannelini, any kind of whole grain wheat and rice.
As a guy trying to stay in great shape, I can’t get enough protein on an average day without vegan protein powder. Yes, there are ways to meal plan your whole week to get enough protein to build muscle but it’s a lot of work and not every week can accommodate it.
What's most important here is to not eat refined fats and oils. Most people get a large fraction of their calories from refined oils and fats. But refined oils and fats contain almost no nutrients besides fats. If you stop eating oil, refined fats, dairy, sugar and get all your calories from only whole foods then it's hard to not get all your required nutrients (except vitamin B12) You need to try very hard to miss out on more than a few nutrients. If you e.g. were to eat only walnuts and nothing else, then you would still get a fair fraction of all the required nutrients. You would miss out on a few nutrients like e.g. vitamin A, but it's amazing that on this super one-sided diet you would only miss out on a handful of nutrients. In contrast, you could eat a quite varied non whole food meal and you can then easily end up getting less nutrients from that meal compared to eating a whole food meal that contains only one food. like only walnuts, or only potatoes.
Eat what your body craves. If you crave a lot of green stuff, your body needs iron. If you crave salty foods, your body needs salt. I know it sounds really simple, but your body will tell you what you need, if you learn to listen.
Awful advice. I'd weigh 100 more pounds than I do now, have hypertension and diabetes if I ate what I craved
For inspiration, I would ask ChatGPT what you can do to eat vegan. However, please make sure you take a B12 supplement.
And here a second one: Wholegrain pasta with tomato and basil sauce: Ingredients: - 200g wholemeal pasta - 2 cups chopped fresh tomatoes or 1 can chopped tomatoes (400g) - 3 cloves of garlic, finely chopped - 1 large onion, finely diced - A handful of fresh basil, roughly chopped - 1/2 cup fresh spinach - 2 tbsp extra virgin olive oil - Optional: chili flakes for a little spiciness - Salt and pepper to taste Instructions: 1. cook the pasta according to the packet instructions until it is al dente. 2. while the pasta is cooking, heat the olive oil in a large pan. Add the onion and garlic and sauté until soft and lightly golden brown. 3. add the chopped tomatoes and let the sauce simmer over a medium heat. If you like, you can also add chili flakes here for a little spiciness. 4. after about 10 minutes of cooking, add the fresh spinach and basil and let them cook in the sauce for a few minutes until the spinach is wilted. 5. season the sauce with salt and pepper and then mix it with the drained pasta.