Health Benefits Of Veganism
Research demonstrates that a well-rounded vegan diet may improve several aspects of your health.
According to one review, vegans have a 75% lower risk of developing high blood pressure than omnivores, or those who eat both meat and plants .
They also tend to have a lower body mass index and lower levels of total and LDL cholesterol. High levels for these markers are all risk factors for heart disease .
Vegan diets may also aid in weight management.
One study in 18 women found that following a vegan diet for 6 months resulted in decreased calorie and fat intake, as well as faster short-term weight loss, compared to a low-calorie, omnivorous diet .
Some research also suggests that veganism may be beneficial for blood sugar control and could help reduce your risk of diabetes (
Vegan diets are associated with many benefits, including improved heart health, faster short-term weight loss, enhanced blood sugar control, less joint pain, and a decreased risk of cancer.
A Complete Vegan Meal Plan And Sample Menu
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Vegan diets have been linked to a variety of health benefits, including improved weight management and protection against certain chronic diseases.
However, finding balanced, healthy meals on a vegan diet can often be difficult and overwhelming.
If improperly planned, vegan diets may cause nutritional deficiencies and health problems.
This article provides a healthy vegan meal plan and sample menu to get you started.
The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.
People decide to adopt veganism for different reasons, such as ethical concerns or religious principles.
Others may decide to become vegan to decrease their ecological footprint, as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources.
Still, the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported .
Some also decide to follow a vegan diet for health reasons, as veganism is associated with a multitude of benefits and may even help prevent certain chronic diseases .
In particular, vegan diets have been shown to improve heart health, increase weight loss, and support blood sugar control .
Cinnamon Almond Fig Bars And Coconut Mango Date Bars
All you need is a blender to make these subtly sweet no-cook energy bars from The Game of Eating Smart: Nourishing Recipes for Peak Performance Inspired by MLB Superstars by Julia Loria with chef Allen Campbell. The Cinnamon Almond Fig Bars offer New York Yankees outfielder Giancarlo Stanton a quick energy boost on the go, while the Coconut Mango Bars are a favorite of Houston Astros second baseman José Altuve.
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Vegan Keto Dessert Recipes
While sugar should be avoided on the keto diet, you might want to splurge once in a while and these are healthy keto dessert recipes!
26 – Mexican Spiced Keto Chocolate,recipe here.
27 – Chocolate Almond Avocado Pudding,recipe here.
I hope you find this list of plant based keto recipes for breakfast, lunch, and dinner to be helpful! If you find yourself needing more recipes to try, check out this vegan keto cookbook, it has awesome reviews and is highly rated!
Chocolate Cherry Fudge Brownies
These brownies are made with black beans instead of flour, so you get plenty of protein, fiber and extra nutrients. The oats and pecans add even more vitamins and minerals, so you enjoy a chocolaty, decadent dessert that is nutritious. Create a flax egg by whisking together one tablespoon ground flax seeds with three tablespoons of lukewarm water for each egg needed. Allow it to sit for five minutes before using it in the recipe.
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Summer’s Best Avocado Toast
Why pay $12 for toast at a fancy brunch restaurant when you can make this best-ever version at home any time of the day? Mashed avocado is layered with juicy tomatoes, refreshing cucumbers, and crunchy sprouts for a delightfully veggie-packed meal. Add a squeeze of lemon juice to bring out the buttery flavor in the avocado, and dig in!
Mango Strawberry Raw Cereal
I love mangoes! Theyre a fresh and sweet fruit that is wonderfully versatile. Pair them with strawberries, granola, bananas, and youll have a decent and scrumptious treat perfect for a lazy morning. Do you love mangoes too? Give this mango strawberry raw cereal a shot. Theyre just BERRY good, you cant say no!Check out the recipe here.
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How To Use Chickpeas For Breakfast Lunch Dinner Or Dessert
Merle is cooking chickpeas for breakfast, lunch, meal, and dessert!
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Brown Rice Vegetable Sushi
Simple to make and easily portable, this vegetarian sushi is just as delicious than buying it from a store. Roll up any of your favorite veggies, from cucumber and avocado to sweet potatoes and beets. Don’t feel like fussing with DIY sushi? All of these ingredients would work as a veggie-packed bowl too. Get the recipe.
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Vegan Sweet Potato Waffles With Apple
If youre a fan of sweet breakfasts but want to ditch the added sugar, these tasty waffles will do the trick. A blend of rolled oats, flour, sweet potato, and warming spices form the batter while a simple slaw of chopped apples, dates, and cinnamon add a fresh crunch to every bite. Drizzle on a little maple syrup if youre feeling extra decadent!
But What Is Vegan Meal Prep
Vegan meal prep is all about cooking a few healthy meals ahead of time and portioning them out through the week.
You decide what to eat, prepare a grocery list based on the recipes you picked, and batch cook your meals all together.
This will help you save time, money and eat much healthier unprocessed plant-based meals.
Vegan meal prep is perfect if you are:
- working full-time and want to save money on lunches
- a student that wants to have food ready on the go
- busy parents that want to get their family eating healthy meals
- conscious about food waste
- someone who hates cooking every day, and prefer to concentrate the effort to once or twice a week!
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Stuffed Sweet Potatoes With Peanut Sauce
These Stuffed Sweet Potatoes With Peanut Sauce by Emily Brees are always an easy lunch or dinner. Not only that, theyre budget-friendly and filling! These stuffed sweet potatoes are loaded with black beans, crushed peanuts, crunchy banana chips, and fresh cilantro. Then, you drizzle a spicy and creamy peanut sauce over the whole dish to add one last layer of flavor.
Super Simple Potato Curry
Source: Super Simple Potato Curry
It takes about five minutes to prepare this Super Simple Potato Curry by Jennifer Harmon and then you just have to wait 20 minutes for it all to get hot and the potatoes to get soft. Basically, you cut the potatoes and then dump everything in a large saucepan and simmer. Not quite as simple as throwing a pizza in the oven, but pretty damn close. This recipe is also extremely cheap to make and can feed the masses. Double the serving if you have more than two or three people as its guaranteed they will go back for seconds.
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Savory Oats With Asparagus And Peas
Rolled oats are cooked with veggie broth and plant-based milk until they resemble an incredibly creamy risotto-like texture. A tantalizing blend of earthy asparagus, sweet peas, fresh dill, and bright lemon dress up the porridge base, and you can experiment with any other garnishes that delight your taste buds. As one reader says, Yum! Im such a fan of savory oats. Theyre not just for breakfast!
Festive Double Chocolate Biscotti
You are going to love these Italian style festive double chocolate biscotti. Biscotti are a twice baked Italian cookies. They are very crisp and crunchy and absolutely perfect for dipping into strong black coffee or hot cocoa. When dipped into a hot drink, they soften up beautifully and the texture is so good.
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Halloween Treat: Deviled Purple Potatoes
Heres another devilishly delightful recipe. I used little purple potatoes to create a vegan version of a deviled egg. Theres some prep work involved, but you can make them the day before. After the potatoes are cooked, you slice them in half and scoop out some of the center. Then tofu salad filling is added to the fill the hole. This is a delicious savory Halloween recipe that your guests will love!
Vegan Keto Dinner Recipes
All of these vegan keto dinner recipes are low-carb but filling, delicious, and perfect for a healthy supper! Make sure you check out the keto side dishes to pair with these main courses.
12 – Spicy Thai Curry Cauliflower Soup,recipe here.
13 – Roasted Cauliflower Tofu Tacos ,recipe here.
**This is a high protein vegan keto recipe!
14 – Instant Pot Whole Roasted Indian Masala Cauliflower,recipe here.
15 – Low-Carb Cauliflower Fried Rice,recipe here.
16 – Zucchini Noodles with Tomatoes and Hemp Pesto,recipe here.
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+ Vegan Meal Prep Ideas That Everyone Will Love
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Some of the best vegan meal prep ideas, easy to cook and delicious to eat. Youll find plant-based breakfast, lunch, dinner, dessert, and snacks to satisfy your cravings!
My delicious Mexican Quinoa: full recipe here
Up until a few years ago, I didnt even know what meal prep was! But now I am a converted.
Meal prep is a great way to save money on groceries, save time, and eat healthy food every day.
Sometimes vegan recipes can feel a bit laborious and complicated. Thats why I put together a list of vegan meal prep ideas that are not only delicious but easy to make.
Whether you are just starting out on a vegan diet, you are just trying it out for a few weeks, or you are a plant-based expert, meal prep is a great way to sort out your weekly food in very little time.
Vegan Meal Plan: A Week Of Delicious Breakfasts Lunches And Dinners
Serious Eats / J. Kenji López-Alt
When Kenji launched his Vegan Experience, reader Double_J left a comment requesting a little help mapping out what a week of vegan eating looks like. Well, Double_J, your wish is our command. Below, you’ll find a meal plan for each day, including hearty breakfasts, lunches, snacks, and dinnersand plans for the leftovers that’ll save you from eating sad frozen pizza.
One key bit of advice if you’re a first-time vegan: We recommend stocking up your pantry before you start cutting animal products out of your diet. Staples like canned beans, whole grains, nuts and nut butters, pickles, tofu, and a wide variety of vegetables will help keep your meals varied and interesting. Investing in some really good olive oil and vinegar, plus condiments like mustard, harissa, tahini, and miso paste, can help amp up the flavor of whatever you’re making.
Feel free to mix and match the meals in this plan depending on how much time you have to prep or what you’re craving each day. And if you’re looking for more vegan recipes, we’ve got ’em.
Also Check: Vegetarian Keto Meal Plan Recipes
Vegan Pecan Pumpkin Shake No Ice Cream Needed
You will never guess that this vegan pecan pumpkin shake is made without any ice cream! To start, you make a quick and easy homemade pecan nondairy milk. Next, you add pumpkin and spices, some ground chia seeds or xanthan gum to hold everything together and ice. Make it thicker by adding more ice or thinner by adding less.
Dinner: Chickpea Coconut Curry
So, what do vegans eat for the main event, dinner? Whitney English, RDN, registered dietitian nutritionist in Los Angeles, modified a rich curry dish into a plant-based dinner. Believe it or not, it comes together in less than 30 minutes. The combination of sweet potatoes, onion, kale, bell pepper, and brown rice is spicy, fiber-full, and packed with vitamins A, C, and K. Chickpeas plus rice make a complete protein, which gives your body the building blocks it needs.
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Mouthwatering Vegan Tofu Recipes For Breakfast Lunch And Dinner
- Hannah Bugga
Tofu is having a moment. The healthy, adaptable plant-based protein is flying off the shelves, with sales in the first half of 2020 an impressive 40 percent higher than last year. Google searches for tofu recipes have also increasednearly doubling since March!
But what is tofu? While tofu originated in China and has been a staple in Asian countries for more than 2,000 years, it is now enjoyed all over the world. Also known as bean curd or soya curd, tofu is a soft, cheese-like food made of condensed soy milk mixed with nigari and pressed into blocks. Though bland on its own, tofu easily absorbs flavors and mixes well with other ingredients, making it incredibly versatile. Its also affordable, gluten-free, low in calories, and packed with 10 grams of protein and 400 milligrams of calcium per half cup!
On top of being healthy and inexpensive, tofu is easy to cook with. These 14 mouthwatering vegan tofu recipes are simple to make and will keep you satisfied through breakfast, lunch, dinner, and even dessert!
Vegan Lunch & Dinner Ideas
Lunch and dinner are the most laborious meals of the day! These vegan meal prep ideas will help you make these meals a bit easier to prepare: whether you can prep them in the oven, on the stove, or in your slow cooker, all these recipes can be ready in little time. Plus, all these recipes are healthy, delicious, and easy to make! Thats what I like to call a win-win-win!
26. 10-Minute Chickpea Curry by Gathering Dreams
A rich and creamy chickpea curry, with great depth of flavors, surprisingly ready in only 10 minutes. This is one of my favorite vegan meal prep ideas. I eat it pretty much every week!
29. Mediterranean Lunch Boxes by Gathering Dreams
These Mediterranean lunch boxes are filled with healthy, fresh ingredients that include protein and good fats like hummus, olives, and chickpeas. And the best thing? They are ready in around 20 minutes!
32. Meal-Prep Vegetarian Quinoa Burrito Bowls by Simply Quinoa
These easy vegetarian quinoa burrito bowls are the perfect recipe to meal prep for a healthy lunch or dinner. It makes 5 days worth of food in less than 20 minutes, is packed with nutrients, and tastes delicious!
35. Super Easy Vegan Meatballs by The Clever Meal
These vegan meatballs are a healthier and cheaper alternative to your regular meatballs. They make a perfect family meal and delicious meal prep or school lunch box .
38. Mediterranean Quinoa Salad by Gathering Dreams
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How To Vegan Meal Prep
If youre thinking I need to learn how to do vegan meal prep, youve come to the right place! This post will give you not only vegan meal prep ideasthat you can make easily for a week with everyday ingredients but also recipes that are tasty and include a variety of ingredients to prevent boredom!
Therere lots of plant-based recipes in this post. Click on the links below to navigate to each section:
Roasted Carrot And Cauliflower Soup
This recipe comes from vegan cookbook author and This Rawsome Vegan Life blogger Emily von Euw This soup is packed with good-for-you ingredients. Cruciferous vegetables like cauliflower boast vitamin K and C, fiber and iron, promoting good bone, muscle, gut and blood health. The antioxidants found in these wonder veggies may also reduce inflammation and give your immunity a boost. The combination of turmeric and black pepper also has anti-inflammatory and antioxidant properties, making this recipe a must for cold and flu season.
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Easy Vegan Slow Cooker Thanksgiving For Two Year
If youre in a one or two person household, you may be tempted to skip making a holiday meal. Let me assure you that armed with a slow cooker and this recipe, youll get all the flavors of Thanksgiving with almost no work at all. In one small slow cooker you cook tempeh or seitan, stuffing and sweet potatoes layered together. The trick is that each one is a separate dish by using foil.
Lunch: Avocado Chickpea Salad Sandwich
If you like sandwiches and plan to go vegan, youre probably wondering what vegans eat when they want a sandwich. Canadian dietitian Abbey Sharp, RD, has just the lunch for you. This chicken-salad-inspired vegan sandwich combines smashed avocado for the creamy texture, along with chickpeas instead of chicken, lemon juice, and a hint of hot chili. Load up the veggiestomatoes, greens, shredded carrots, and beets, some of the healthiest vegetables you can eat. This lunch packs serious amounts of fiber, healthy fats, vitamin A, and phytochemicals, a class of foods that fight disease.
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