Vegan Diet Meal Plan

A vegan diet requires dedication and forethought. With a little research, you can find vegan meals at most restaurants, so you can even eat out. Make a point of balancing your nutrition by eating a wide range of foods.

Diet

A true vegan diet means no animal products are consumed at all. This differs from vegetarians, who often consume dairy products. Some vegans will even avoid honey, as it is often produced from commercially farmed bees. This leaves fruits, grains, legumes and vegetables to make up the whole of the vegan's nutritional needs. These food stuffs tend to be low in calorie and often low in protein, making balancing the diet the chief concern for the vegan.

When thinking of a vegan lifestyle, be prepared to plan your meals ahead of time. Make sure to eat lots of nutrient-dense fruits and vegetables, and don't skimp on the fat and protein. Olive oil is an excellent source of healthy fat and can be used to prepare many foods.

Protein

The biggest concern for a vegan is getting enough protein in the diet for proper tissue maintenance in the body, since meat isn't consumed. In many poverty-stricken nations, meat is a luxury that is only consumed a few times a month. People in these nations rely on cheaper sources of protein that are found in plants. Sufficient protein for proper nutrition can be found in the legume family.

Beans, lentils and nuts are all extremely protein-dense foods. Consumed regularly, these foods can fill the void of no meat or dairy in the diet. There are literally dozens of ways to prepare these in different ethnic styles. They can be cooked with vegetables or served over rice. Tofu is another protein-rich food, produced from soybeans. Tofu tastes like whatever you cook it with and can be cooked similarly to meat---in the oven, on the grill or on the stovetop.

Junk Food

Surprisingly, a large amount of junk food, like Oreos, is vegan. With today's busy lifestyles, a vegan who doesn't plan and prepare their meals ahead of time can often find themselves living on food that is very poor in nutrients. For example, a college student busy with class goes out with friends to a fast-food restaurant. French fries cooked in vegetable oil are vegan but are also protein and nutrient poor. If these types of meals become a habit, the people can find themselves malnourished in no time.