By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:15 AM.
You may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you are getting the nutrients you need each day. Whether you are a full‐time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of wholesome eating.
For this meal plan compiled by our registered dietitian, we’ve included lots of meals you should be able to buy ready-made in supermarkets and health food stores. Please check out the further reading at the bottom of this meal plan to find out more about buying and making vegan food and, if you had like to read our second weekly meal plan, be sure to take our Vegan Pledge.When planning your meals, include green leafy veg (kale, spinach, spring greens, watercress, rocket, Pak Choi) in them each day. Choose plant milk, cereal, spread and soy yogurt that are fortified with vitamin B12, calcium and, where possible, vitamin D (making sure the latter is not animal-based).
This guide explains some simple dietary rules to follow, which are relevant for the majority of us, such as getting a minimum five portions of fruit and vegetables each day, including wholegrain and opting for lower fat, lower sugar vegan alternatives to dairy foods. However, the Vegan Plate, promoted by the Vegan Society, is arguably a more relevant example for those following a full-time vegan diet. It highlights the importance of beans and pulses as well as nuts and seeds, shows where calcium can be found in numerous plant-based foods, and emphasizes that getting enough vitamin B12, vitamin D, omega-3 fats and iodine is essential to maintaining good health.
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