Vegan Diet 7 Days Guide

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Find out if vegan diet is for you. Follow 7 days vegan diet guide, learn what vegans eat. Vegan recipes included.

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Vegan Diet 7 Days Guide

  1. 1. www.plainvegan.com
  2. 2. CONTENTSGO VEGAN .....................................................3 Vegetarian ................................................. 3 Veganism ................................................... 3 Vegan ......................................................... 3WHY VEGAN?.................................................4WHAT DO VEGANS EAT? ................................5TO SUM UP ....................................................6 THE PROS OF A VEGAN DIET .................................. 6 OTHER PROS ARE ................................................ 6GETTING STARTED .........................................7 REDUCING UNHEALTHY INGREDIENTS ..................... 7 STOCKING THE KITCHEN CUPBOARDS...................... 7BREAKFAST ....................................................9 LUNCH ........................................................... 10 DINNER .......................................................... 11 SALADS ........................................................... 12 DRESSINGS ...................................................... 13 DIPS AND SPREADS ........................................... 13 SNACKS .......................................................... 13 DESSERT I ....................................................... 14 DESSERT II ...................................................... 15QUICK TIPS .................................................. 16 MEAT, DAIRY, AND EGG REPLACEMENTS ............... 16 CONVENIENCE FOOD ......................................... 16 ONLINE GROCERIES ........................................... 16 STAYING MOTIVATED ........................................ 16 Calcium rich foods.................................... 17 Protein rich foods ..................................... 17 Iron rich foods .......................................... 18 Vitamin B rich foods ................................. 18 Omega 3 rich foods .................................. 18 Vitamin D rich foods ................................ 18 Whole grain foods.................................... 19 MEET SUPERFOODS .......................................... 19 Images in this book (except for those of recipes are from FreeDigitalPhotos)
  3. 3. Go Vegan Therefore, there are different kinds of vegetarians. However, the most common element vegetarians haveIn this free eBook you will discover is: abstaining from eating flesh.three things: Veganism(1) Difference between vegan and Veganism on the other hand can bevegetarian, (2) reasons why people defined as a way of living which seeksare vegan and (3) how to live 7 days to exclude all forms of use of, animalsvegan life. for food, clothing, or any otherWithout further ado, let us first purpose.clarify what is vegan and what is When it comes to diet, veganismvegetarian? refers to the practice of giving out allVegetarian animal produce.The term “vegetarian” goes back to VeganBuddha and Plato. However, the The term “vegan” starts to take itsword “vegetarian” is derived from form in 1944 in London where it getsthe Latin “vegetus,” meaning whole, defined by founding member of thefresh, and lively. Vegan Society in London, Donald Watson. Vegetarian is one who does not include red meat and Vegan is pronounced: “vee-gun.” poultry in his or her diet. To be a vegan is a challenge in every sense of the word. Vegans, likeVegetarian concept has been first vegetarians, don’t eat meat, but theyidentified in 1842 by the Vegetarian also don’t consume products derivedSociety in England, were being from animals, such as eggs, milk andvegetarian meant mainly not to cheese.eating animal flesh. While somevegetarians do not eat only red meat, Vegan is one who eats ONLYothers abstain also from fish and plant-based products andchicken. Also, some eat eggs and abstains from any by-products.cheese while others do not.
  4. 4. items made from leather or that haveWhy Vegan? been tested on animals.People decide to become vegan for Most often people become vegandifferent reasons. today for reasons such as: moral, spiritual, social, health, andSome people decide to become economic advantages of living byvegan based on personal values and humane principles.ethics, they want to spare the lives ofanimals, so they advocate that man’s “Spiritual progress does demand atfood should be derived from fruits, some stage that we should ceasenuts, vegetables, grains, and other to kill our fellow creatures for thewholesome non-animal products. satisfaction of our bodily wants.”Thus, they exclude from their diet --Mahatma Gandhiflesh, fish, fowl, eggs, honey, animals’milk, butter, and cheese.On the other hand, some take stepstowards vegan journey out ofcuriosity, or they decide to becomevegan due to health reasons.For example, a lot people want to Reasons of becomingbecome vegan, in order to reduce vegan are: health, ethics,cholesterol level, reverse their environmental, spiritual,diabetes, cardiovascular disease, or social, economic, weightto improve overall health. loss, and moral.And again there are activists, such as The level of commitment you bring toenvironmentalists who, due to veganism is your own.environmental reasons decide to Whatever reasons you choose toavoid specific foods and products and become vegan (even for 7 days),become vegan: less meat means make sure it is in alignment and increating less animal waste. Many harmony with you and your body, asvegans even choose not to purchase an individual.
  5. 5. blood, B vitamin rich food importantWhat do for normal growth, minerals, and all other necessary nutrients importantvegans eat? to improving and retaining good health.No! Vegan food is not complex and it With vegan diet you also get adoes not contain mainly processed substantial dose of fiber, vitamins,“mock meats”, vegan crackers, vegan anti-oxidants and phytonutrients.chips, fried foods and sweets.Yes! Vegan diet is rather easy and itis based on natural products, rich invital nutrients the body needs tofunction at its peak. The fact is thatbecause plain vegan diet minimizessaturated fat, it actually opens thedoor to a healthier and happier wayof being.Well-balanced vegan diet has a lot ofhealthy benefits and it is nutritionallyadequate, loaded with diseasefighting foods when used properly. A vegan diet contains vegetables, fruits, seeds, grains, seeds, legumes, and For example, whole grains are other (wholesome) non-animal complex carbohydrates filled with products. protein and fiber and it means, they provide longer-lasting energy thanVegan diet includes calcium-rich processed grains and they improvefoods to help you maintain healthy your digestion.bones, protein foods for a healthyhuman body, iron food for your
  6. 6. Also dry beans, lentils, peas, soy, symptoms (women only), reductionpinto, kidney, garbanzo, lima all offer in allergies and less colds, lessrelatively equal amounts of protein expense in meal preparations (beans and rice are much less expensive thanand they are also high in fiber. meats).With vegan diet you appreciate thesimple things in life. It is amazing, but The cons of a vegan diet As long as it is well-balanced andwith only a plain bowl of brown rice, varied, a vegan diet can sufficientlymillet, quinoa, you can easily meet nutritional needs of individualstransform the entire meal into at all stages of life.something magical. However, there are few nutrients ofAlso, balanced vegan diet is low in concern in vegan diet, such asfats. By eating a low fat whole foods deficiency in vitamin B12, iron,plant diet, you will lower the risks of protein, calcium and Omega 3 Fats.some diseases. Many feel that vegan lack theseTo be a successful vegan, preparation nutrients. This is highly possible especially if a vegan person is notand a bit of education are the keys. knowledgeable about what food they should eat.To Sum Up Anyhow, all of the above mentioned concerns can be adequately found and enjoyed with a vegan diet.The pros of a vegan dietVegan diets are typically high in fiber, Other cons are dealing withlow/no cholesterol. Research studies disrespect and closed mindednesshave found that vegetarians from some individuals and sometimeespecially vegans have lower levels of inconvenience when dining out.cholesterol and diabetes, lower riskof heart disease, and lower risk for To experience 7 days vegandeveloping certain kinds of cancer. benefits, eat fruits, veggies, legumes (beans, lentils,Other pros are weight loss, healthier tofu, tempeh) and skip theskin, less body odor, no bad breath, vegan junk food.less PMS and less menopause
  7. 7. It will save you time when preparingGetting vegan food. After the suggested shopping list, youStarted will find recipes to support your vegan cooking choices. All theWhether you’re experienced in the recipes, I personally made whenkitchen or a beginner (or a non-cook), starting my vegan journey. Thehere is a vegan food list and recipes recipes consist of breakfast, lunch,to support your 7 days vegan dinner, milkshakes, desserts andchallenge. snacks. While some recipe requiresReducing unhealthy ingredients cooking, others are prepared raw.Simply put, get rid of most unhealthyingredients, such as snacks, sugary Be sure to eat a variety of foods.foods, baked goods, readymade That way you are positive that yourfoods, microwave foods, and so on. body is getting the full range of nutrients the body needs.This way you will easily focus only onhealthy vegan foods and not undergounnecessary unhealthy temptations.Also, this is one way to feel thedifference, stay “sober-vegan” for 7days and find out how you truly feelafter this challenge. The meals youprepare will be simple to make andsatisfying.Stocking the kitchen cupboards Do not be discouraged by your challenge. After all it is only seven days of shifting toMake sure you have the most natural, simple diet. Except for few poundsnecessary ingredients in your kitchen less, better digestion, you have got nothingcupboards for seven days to make to lose, if you just do it.your food preparation easy. Challenge your will power.
  8. 8. Note: Look for fresh vibrant vegetables and fruits colors when shopping. Purchase only what 7 DAYS SHOPPING LIST you’re going to eat  Legumes within your 7 days. o Beans, chickpeas vegan challenge.  Vegetables o Ginger root, carrots, cucumbers, lettuce, onion, tomatoes, zucchini, garlic, celery, mushrooms  Nuts, Seeds, Dried Fruits o Almonds, walnuts, cashew, sunflower, flax seeds, dates, raisins, lentils, chia  Soy o Soymilk, tofu, miso, soy sauce  Fruits o Bananas, apples, plums, lemons, avocado, oranges, coconuts, berries, mangos  Wheat o Oats, polenta, quinoa, rice,  Miscellaneous o Seaweed, Coconut oil, olive oil, agave nectar, raw chocolate nibs or carob powder, sun-dried tomatoes, ground cinnamon, cumin seeds, herbs, cayenne pepperImportant!If you are taking medications please do continue as advised by your doctor. If not sure about yournew 7 days diet change, please consult your doctor. This is especially important if you are notsure whether or not the 7 day vegan diet is for you. This information in this free eBook is notmeant to treat or cure any disease, or replace any diet recommended by your doctor. Theinformation in the 7 Days Plain Vegan Challenge eBook is solely for the information purposes andbased on a personal experience. Your decision is based solely on your own initiative and thewriter of this eBook does not take any responsibilities of any kind which may have occurredduring or after this diet.
  9. 9. Breakfast smooth. Pour the shake into a tall glass and serve. If needed, add water.Muesli: cereals with rolled oats, nuts, Almond banana shake: blend oneseeds and whole grains, with almond banana, with one cup of almond milkmilk. and one teaspoon ground cinnamon. Enjoy.Oats: cook porridge with water, addsome salt. When ready cut onebanana and add to the porridge,sprinkle it with some cinnamon, nosugar jam and maca – LepidiumMeyenii (optional).Mixed raw almonds with sunflowerseeds: slice fresh fruit of your choice, Oatmeal is the one carbohydrate food that virtually 100% of alladd almonds and sunflower seeds bodybuilders and fitness modelsand serve with almond milk. eat on a daily basis.Sprout delight: have some nice rye Wonder what makes it so great?bread, with no yeast, filled with seeds Well, although it’s a starchy(other vegan bread will do), alfalfa carbohydrate, oatmeal has asprouts, tahini sauce, tomato and nice balance between carbs,cucumber slice. Enjoy with a cup of protein and good fat.warm drink, herbal tea or coffee. Juices and fruits are high in nutrients, low in calories and easy to digest. Juice apples, carrots and ginger together for a healthy energetic breakfast. Berry smoothie: blend one bananaVegan Shake: combine one banana, (mango or peach will do), 1 cup ofmango, pineapple, coconut oil frozen berries and ¼ cup water,almond butter, in a blender until almond milk or soy milk.
  10. 10. Lunch Cook until beans get soft. Add potatoes, carrots and cook until they are almost ready.Miso soup, a quick enzyme boostOne table spoon of miso, 1 cup hot Transfer everything into an ovenwater, and 1 chopped scallion, tofu or proven dish, and add on top cut ingreen vegetables. Mix all together half fresh tomatoes. Bake for another 20 minutes, or until the dish getsand pour hot water. brown crispy surface. Serve warmEnjoy nice and warm soup. with green salad, pickles, grated cabbage salad or green pepper salad.Scrambled TofuDrain and crumble the tofu. In largepan heat oil, add tofu, onion,zucchini, red pepper and garlic. Stirfry for about 4 minutes. Add basil,tamari, salt, cumin, turmeric andcayenne pepper.Beans, spinach & tomatoes Sesame Seed with BroccoliThis tasty meal is easy to prepare. This dish can be made with broccoli,When it comes to beans, just use spinach, green beans, cauliflower, oryour favorite beans, or those you any other fresh green vegetable youmight have in your kitchen cupboard. have at home.Ingredients: dry beans, potatoes, Cut in small pieces broccoli and cookcarrots, vegetable oil, garlic, one for one minute. Drain and set aside.onion, bay leaves, cumin, red paprikapowder, salt and pepper to taste, Toast sesame seeds in your dry fryingtomatoes. pan until seeds turn golden. Remove Soak beans overnight, then rinse the pan from the heat.them in cold water.Heat the oil in large pan and sauté Place seeds in a small bowl and crushonion until soft. Add garlic and suité lightly. Combine soy sauce andone more minute. Add beans, bay sesame seeds and mix well. Toss withleaves, red paprika powder, salt, broccoli and enjoy delicious lunch.pepper, and cumin.
  11. 11. Dinner Enjoy your meal with a simple beet root salad.Rice & VegetablesIngredients: Onion, garlic, rice,ginger, mushrooms, carrots, zucchini,salt, pepper, soy sauce for seasoning,and some fresh basil to garnish.This is a fulfilling and really satisfyingmeal for having in the evening after along and busy day.First cook basmati rice as usual, inplain water. Tip when cooking the rice For one cup of basmati rice, add 1½ cup of water. Turn on the stove and as soon as water starts to boil, reduce the heat on minimum, cover with the lid and cook rice for 7-10 Beet root tip minutes or until done). For a tastier beet root salad: mix in a bowl garlic,In large pan sauté the onions, until olive oil, apple cidersoft. Add garlic, ginger, celery stick vinegar and choppedand mushrooms for few minutes, or parsley. Blend all in beetuntil mushrooms start to get softer. roots and enjoy.Add carrots and zucchini. Season yourfood with soy sauce and blackpepper.
  12. 12. Salads Nutritious “All-In” Salad All-In salad got name from my family.When it comes to preparing vegan When I asked them once what theysalads, this can be really creative and would like to have for dinner, they looked at the ingredients I had on acolorful trip. kitchen table and said “All-in”. ItGreek style salad happened that the ingredients were really good and nutritious and whenIngredients: combined together, the taste was divine. Combine and serve. Cucumber Red pepper  Chickpeas Tomato  Kidney beans Tofu Basil leaves  Capers Red lettuce  Sun-dried tomatoes  Red lettuceFirst prepare your salad (see salad  Olives, both red and greendressing recipe) dressing by mixing all  Alfalfa sproutsof the ingredients together.  Fresh basilLet your dressing to stand for at least  Red and spring onionone hour so the flavor and texture ofthe herbs and garlic blend well.Wash your salad ingredients, putthem in a bowl and sprinkle it withyour Greek salad dressing.Cucumber salad: cut one cucumber.In a bowl, add salt, apple cidervinegar, olive oil, dill and garlic. Mixwell and serve.
  13. 13. Dressings Almond butter can be used as a dip with fruits or vegetables, carrots or cucumber sticks. This is an excellentGreek salad dressing: Mix olive oil snack while at home and about towith lemon juice, salt and pepper to watch a movie.taste. Chop garlic, fresh herbs,especially basil, oregano, parsley and Tahini sauce dip: mix tahini pasteadd them to the olive oil mixture. with lemon, water and salt. Add oliveThis is a great salad dressing for oil at the end if desired.Greek salad. Hummus: one can of chickpeasDips and (reserve water from the can), lemon juice, tahini, minced garlic, salt, olive oil. Combine all the ingredientsSpreads including little bit of water from the chickpea can, and blend until smooth.Cashew spread: soak 1 cup of cashes If needed add more water or salt,overnight. Next day, drain nuts and olive oil until you get desiredadd olive oil (1-2 table spoons), add smoothness.minced garlic (1-2 cloves) season with Guacamole: smash 3 avocados andsalt. Mix all the ingredients and blend combine with garlic, lemon juice,until creamy. If needed, add olive oil cumin, cayenne, yellow onion andso it becomes creamy. This is an ideal fresh chopped cilantro.spread to have with vegetable sticks Snacksand vegan crackers.Bean dip: cook any kind of beans, oruse canned beans for this dip. You Stock your cupboards with healthycan even mix together black beans snacks. All this is good to have at hand.with pinto beans. Put them in a  Almond butterblender, add garlic, olive oil, salt to  Hummustaste and blend them until smooth.  Fresh fruitsAt the very end blend in sliced green  Dried fruitsonions.  Beans or nuts  Broccoli
  14. 14. Dessert I In a serving bowl, put tofu berry mixture, coconut whipped cream, decorate with the mint leaves.Tofu-Berry DessertIngredients:  1 package of silken tofu  Agave syrup according to taste  Juice of half a lemon  Berries mixture (fresh or frozen)  Coconut milk from a can (cold)  Soya cream  Fresh mint to decorateIn a bowl or a blender, mix well tofu,agave and lemon, until smooth. Addberries. In a second bowl whisk soycream, gently add to the tofuingredients.Have coconut milk can in a fridge forfew hours before using it. When it’scold, coconut milk will separate fromthe coconut water. So do not shakeyour can.Open the can and with a spoon takeout only white coconut milk, not thewater. Wisk coconut milk togetherwith the icing sugar, until firm (asfirm as it can get).
  15. 15. Dessert IIVegan chocolate chip cookiesIngredients:  2 cups flour  1 cup brown sugar  1 tsp baking powder  1 tsp baking soda  1/2 tsp salt  1 cup vegan dark chocolate chips/chunks  2/3 cup vegetable oil  1/4 cup soy/almond milk  1 tsp vanilla  1 tbsp dark molassesPreheat oven to 350 degrees. In alarge bowl, combine the flour, sugar,baking powder, baking soda, salt, andchocolate chips. In another bowl,combine the vegetable oil, milk,vanilla, and molasses.Bring together the two mixtures andcombine well.Make small balls. Place each ball on abaking paper, and make it flat.Bake in the oven for 8-10minutes.After chocolate chip cookies aredone, make sure you let them cooldown a bit before transferring on aplate.
  16. 16. Quick Tips Online groceries Always aim to buy fresh products from your nearest shop. If youMeat, dairy, and egg replacements cannot, than opt in for some onlineMeat: If you are concerned about options. I buy sometime at Amazonprotein intake during your 7 days because I can trust the company,challenge, you can easily substitute read reviews about products andmeat protein with soy beans and soy decide whether or not to buy them.beans products: tofu, tempeh. If you Staying motivatedare looking to have vegan meat in For an extra boost to complete thisyour meals, buy seitan. challenge, here are sevenEggs: For a vegan quiche or egg salad, motivational tips to stick with your 7you can use tofu to mimic the days vegan challenge:consistency of eggs. Also smashingbanana or making apple sauce is a 1. ALWAYS CARRY WITH YOU FRUITS: APPLE OR BANANA.great substitute for eggs especially if 2. Remind yourself why youyou want to bake vegan muffins or started this challenge.make pancakes. 3. If for some reason you cannot cook, stock your cupboards with vegan food,Next to banana and apple sauce, you vegetables, fruits, beans,can add silken tofu in your backings nuts. The more variety ofto make your baked goods thick. foods you have access to, the more motivated you will beIf you are making some warm to try new dishes. 4. Read inspirational storiescasserole, try adding potatoes or about famous people goingoats. and staying vegan. 5. Think of the energyConvenience food consumptions. Give credits to you, being vegan meansPrepare healthy shakes at home or reducing energyhomemade juices and take them with consumption. 6. Talk to other vegans, shareyou. That way you can easily resist interests.temptation to buy milky, meaty or 7. Get active and explore veganunhealthy products. restaurants, Indian or Italian.
  17. 17. Calcium rich  Bok choy  Turnip greens  Hazelnutsfood   Flaxseeds Tofu  Kale  Sunflower seeds  Okra  Soymilk  Broccoli  Blackstrap Molasses  Wakame   Broccoli Kelp Protein rich   Currents Prunes food  Oranges  Spinach, cooked  Apricots, dried  Broccoli, cooked  Blackberries  Tofu, tempeh  Figs, fresh  Amaranth  Wheat flour  Lentils  White beans, cooked  Beans, black  Quinoa  Chickpeas  Oats  Quinoa  Chickpeas  Rice, brown  Rye flour, dark  Hemp seeds  Buckwheat flour  Almonds, raw  Bulgur  Walnuts  Almonds  Pine nuts, peanuts  Sesame seeds, whole  Pecans, pistachios, flaxseed  Walnuts  Sunflower seeds  Pecans  Sesame seeds  Tahini  Soy milk  Seitan  Chinese cabbage
  18. 18. Iron rich food Omega 3 rich food  Potato  Kelp  Peas Omega 3 rich foods are linked to  Wakame healthy brain and good heart.  Brussels sprouts Flaxseeds are loaded with fiber and  Dried apricots Omega 3s, chia seeds, walnuts and  Dried figs hemp seeds, spirulina algae, canola.  Raisings   Lentils Tempeh Vitamin D rich food  Pinto beans  Bulgur  Tahini Good news!  Cashews  Prune juice Vitamin D is produced in your body  Almonds when ultraviolet rays from sunlight strike your skin (your body makesVitamin B vitamin D). Therefore, one of the best ways torich food get vitamin D is to spend about 10-15 minutes a day outside in the sun.  Peas Alternatively, you can buy some  Asparagus products enriched with vitamin D,  Brussels sprouts such as some vegan margarines, or  Tempe soy milk.  Almonds
  19. 19. Whole grain  Wheat berries are the entire wheat kernel, minus the hull.  Chia is full of fiber, rich infood magnesium and calcium. Brown rice Millet is gluten-free and great for those with celiac disease. Barley Spelt people sensitive to wheat (not to gluten) can digest spelt. Amaranth Quinoa contains all of the Good to know: When whole amino acids needed to create a grains are chewed well, complete protein. digestion will start in your Spelt berries mouth where you get the most Kamut – people wheat nutrition out of your grain sensitive can usually tolerate meal. kamut. Rye berries Whole grain baking mixes Cornmeal polenta Whole and cracked-grain porridges. Meet Whole-grain breads Buckwheat is gluten free Superfoods Bulgur wheat  Maca (lepidium Meyenii) Rye is lower in gluten than  Persimmon wheat.  Spirulina  Raw cacao powder

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