|September 26, 2022

9 Best Foods for A Vegan Diet Plan

9 Best Foods for A Vegan Diet Plan

For vegans who want to stay healthy, it is important to have a nutritious diet. Here are some best foods you should include in your meal.

  1. Hemp, Flax, and Chia Seeds: These three types of seeds have a specific nutritional profile and has a higher protein content than other seeds. 28 grams of hemp seeds have 9 grams of digestive protein and 50% more protein than some other seeds. They can also reduce inflammation and improve skin conditions. As part of this, flax and chia seeds are especially high in alpha-linolenic acid (ALA) and contain omega-3 fatty acids your body can partially convert into eicosatetraenoic acid (EPA) and docosahexaenoic along-chain. This long-chain fatty acid also has beneficial effects on pain, inflammation, depression, and anxiety besides maintaining a healthy central nervous system.
  2. Seeds and Nuts: Seeds and Nuts are excellent protein sources and unsaturated fat. Because 28 grams of nuts and seeds contain 5 to 12 grams of protein, it makes them a great alternative to animal-based products. Nuts and seeds also are great sources of iron, fiber, zinc, selenium, and vitamin E. They also contain antioxidants and other beneficial plant compounds.
  3. Beans: Legumes like beans, peas, and lentils are great sources of protein that contain 10-20 grams of protein in each cooked cup. Beans also lowers high cholesterol levels and lowers the risk of heart diseases. These are also the best sources of fiber, iron, calcium, potassium, zinc, folate, and other health-promoting compounds.
  4. Tofu: Made from soybeans, it is versatile and can be used instead of meat. It contains 9-20 grams of protein per 100 grams. Also, they are a rich iron and calcium source. It makes a good alternative to eggs in dishes like omelets, fritters, and ketchup.
  5. Tempeh: Made from soybeans, fermented, and pressed into a block, the tempeh is high in protein, prebiotics, and other nutrients. Because it is more compact than tofu, it is high in protein and per 100 grams contains 15-16 grams of protein.
  6. Seaweed: Seaweed is a rare plant food that contains DHA, and fatty acids that have several health benefits. Seafood is rich in magnesium, riboflavin, potassium, and antioxidants.
  7. Grains, Cereals, and Pseudo cereals: Grains, cereals, and pseudo cereals are excellent sources of complex carbohydrates, fiber, iron, as well as B vitamin, magnesium, phosphorus, zinc, and selenium.
  8. Choline-Rich Foods: Choline is found in small amounts in fruits, vegetables, nuts, grains, and pulses. A vegan should make a special effort to consume enough choline-rich food as it’s important for the health of your brain, liver, and the central nervous system.
  9. Nutritional Yeast: It’s the secret ingredient in several vegan food types and is a great source of protein and vitamin B. One tablespoon added to your meal adds 2 grams of protein.

A 7-Day Nutritious Meal Plan for Vegans

 DAYS BREAKFAST  LUNCH SNACKS DINNER

DAY 1

Vegan Pancakes, Blackberries & oat milk, and Peanut Butter.

(296 Calories)

White Bean & Avocado Toast, and Cucumber.

(245 Calories)

Plum

(30 Calories)

Falafel Salad with Tahini

(499 Calories)

DAY 2

Peanut Butter & Chia Berry Jam

(262 Calories)

White Bean & Veggie Salad

(360 Calories)

Edamame Pods, seasoned (100 Calories)

Black-Bean Quinoa Buddha Bowl

(500 Calories)

DAY 3

Peanut Butter with Banana Toast

(266 Calories)

Green Salad with Edamame & Beets

(325 Calories)

Air-popped Popcorn

(62 Calories)

Roasted Cauliflower & Potato Curry Soup, Small whole wheat pita, toasted, and hummus.

(446 Calories)

DAY 4

Quinoa & Chia Oatmeal Mix cooked with soymilk

(296 Calories)

Roasted Cauliflower & Potato Curry Soup small whole-wheat pita, toasted

(309 Calories)

Pumpkin Seeds

(114 Calories)

Stuffed Sweet Potato with Hummus

(472 Calories)

DAY 5

Vegan Pancakes, Blackberries, and Peanut Butter

(296 Calories)

Veggie & Hummus Sandwich

(325 Calories)

Edamame Pods

(100 Calories)

1 Cup Chickpea Curry and 1 Cup Basic Quinoa

(487 Calories)

DAY 6

Peanut Butter & Chia Berry Jam

(262 Calories)

Vegan Bistro Lunch Box, and pumpkin seeds

 (308 Calories)

Hummus, and celery stalks

(17 Calories)

Thai Spaghetti with Peanut Sauce, and 1 cup Vegan Thai Cucumber Salad

(525 Calories)

DAY 7

Vegan Pancakes, Blackberries, and Peanut Butter

(296 Calories)

Green Salad with Edamame & Beets

(325 Calories)

Popcorn

(93 Calories)

Rainbow Veggie Spring Roll Bowl

(434 Calories)

Health Benefits of a Vegan Lifestyle

A plant-based diet offers several benefits.

  • It can help you lose excess weight.
  • Maintain Blood sugar level and improve kidney function.
  • Vegan diet plans may protect against certain cancers.
  • Low risk of heart disease.
  • It can reduce pain from Arthritis.
  • The vegan diet is richer in certain nutrients.

Why Shop for Alcoeats Vegan Products? 

Alcoeats provides an affordable range of Vegan-friendly products that you can add to your weekly grocery shopping list. Made from the authentic blend of ingredients, they come with a certified food label, which means you can trust them.


You can shop for Vegan products from www.alcoeats.com.

FAQs:

What should a beginner vegan eat?

A beginner vegan should include vegetables, fruits, grains, legumes, nuts, seeds, plant-based milks, and cheese alternatives for a nutritional diet plan.

What are the best vegan foods for losing weight?

Some of the best Vegan food that you can include as a part of your weight loss plan includes Oats, nuts, hummus, avocado, quinoa, cauliflower, asparagus, blueberries, and salad greens.

What should a Vegan eat every day?

A Vegan should include vegetables (5 servings), fruits (4 servings), grains (3 servings), legumes(3 servings), nuts (1 serving), and seeds (1 serving) as a part of their daily diet plan for complete nutrition.

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