A Few Tips for Starting a Vegan Diet

Popularity of the vegan lifestyle is skyrocketing as more and more Americans are realizing its benefits in achieving weight loss and skin improvement goals. A healthy vegan diet is more than simply abstaining from the use of animal products in your diet. Among other things, it includes selecting healthier alternatives, fortifying your diet with essential vitamins and supplements and incorporating a variety of fruits, vegetables, beans, whole grains and nuts into a diet routine.

Here are a few tips for those considering a vegan diet and looking for a vegan meal plan that can help achieve individual health goals:

1. Include Vegetables

Contrary to what is popular belief, it is not necessary to have meat for a balanced and tasty meal. Vegetable-based meals are not only delicious, but are also rich in vitamins (like A and K) and minerals (like potassium). Vegetable-heavy meals will naturally keep your calories in check and tend to be higher in fiber.

2. Monitor Nutrients

It is vital for a vegan to eat balanced meals to ensure proper intake of all essential nutrients. Legumes (lentils, chickpeas, peanuts and beans) tofu and tofu are excellent sources of protein. For vitamins A, C and K, leafy greens (spinach, kale and broccoli) are the best option. Red tomatoes are a great way to get lycopene—good for the heart—and blueberries are rich in brain-boosting anthocyanins. Sweet potatoes are an excellent source of vitamin A and contribute to healthier eyes.

3. Choose Whole Grains

Incorporating whole grains (brown rice and quinoa) rather than refined grains (white pasta and white bread) is important for a vegan’s diet. Whole grains add Vitamin B and iron, which are generally absent in refined grains. Whole grains also contain fiber, which fills the stomach and satisfies hunger earlier and longer and is also beneficial in shedding weight.

4. Avoid Processed Food

Processed foods often contain saturated fat so it is better to stick to whole, natural and more nutritious foods, such as nuts, carrots and dried fruit. It is important to keep in mind that food is not guaranteed to be healthy simply because it is vegan.

5. Remember Vitamin D

White milk, yogurt and canned fish are great, non-vegan sources of vitamin D, vegans can also find this essential vitamin in orange juice and non-diary almond milk. Different varieties of mushrooms are also solid sources of vitamin D.

6. Discover Fish-Free Omega-3

Omega-3 fatty acids are important for the development of the brain and eyes and can actually be found in plants like walnuts, soy, flaxseed and even algae—not only in fish. An additional benefit is that fish-free omega-3 will not cause "fish burp," a common complaint of fish-based supplements.

7. Explore Plant-Based Proteins

Similar to processed vegan foods, animal-based proteins such as cheese and meat tend to be high in unhealthy saturated fat. Plant-based proteins pack a real punch, though, and the options are seemingly endless—chia seed, chickpeas, beans, peas and also nuts (walnuts, cashews, almonds and many more). You can also look for trusted sources that deliver 100% organic vegan meal which is rich in protein and other vital nutrients.

To guarantee the most delicious and nutritious vegan options available, search online for trusted sources of vegan meal delivery. 22 Days Nutrition is the top online supplier of savory plant-based meals, each rich in protein and other vital nutrients and made only with organic, gluten-free, soy-free and non-GMO ingredients. 22 Days is committed to its motto, "Fresh Never Frozen." As its name suggests, the company offers a 22 Days Challenge to help those who are new to the vegan lifestyle get on the right track, by avoiding animal-based foods and reaping the benefits of plant-based living.

For more information, please visit 22daysnutrition.com

22 Days Nutrition delivers nutritional products that help you stay focused on what you need to accomplish by feeding your body with the best possible ingredients.