So, you think you want to be a vegan, but you still have some concerns? Here are some frequently asked questions and answers.
1) If you don’t eat meat, how do you get enough protein?
Getting enough protein is not actually as hard as people will make you think. What people don’t realize is that protein is in virtually everything we eat! Plus most adults need only about 50g a day but consume considerably more than this.
Great vegan sources of protein include vegetables, tofu, tempeh, seitan, lentils, chickpeas, beans, nuts, and seeds.
Translated into everyday food this could include:
- Spinach or broccoli
- Muesli with banana and soymilk
- Peanut butter on wholegrain toast
- Soy Shake
- Handful of nuts and seeds
- Wrap with hummus, salad, and falafel
- Soy yogurt or muesli bar
- Veggie stir fry with tofu
And remember all the biggest and toughest creatures in the animal kingdom are herbivores!
2) Is a vegan diet healthy?
Yes! In fact, The Academy of Nutrition and Dietetics have stated that a vegan diet is appropriate for us at any stage of our life including pregnancy, infancy, childhood and for athletes. A balanced vegan diet consisting of a wide variety of fresh fruits, vegetables, grains, legumes, nuts, and seeds is the healthiest of all, with the bonus of higher antioxidants and lower saturated fat and cholesterol. A well planned vegan diet can also help with the prevention and treatment of many illnesses and diseases such as; heart disease, obesity, diabetes, osteoporosis, kidney stones and some cancers.
But it is important to note that any diet can be unhealthy.
3) Can I still eat out at restaurants?
Of course, you can! Let’s face it, while there are more and more vegan restaurants popping up every day, the number of options out there are still limited. However, now might be the perfect time to look at your favorite restaurants in a different way. Ask if they offer any vegan menu items, you’d be surprised at how many restaurants have at least a few on their menu. (Hint: start with the sides portion of the menu). Also, a quick google search could help you discover new restaurants in your area. Also, check out HappyCow.com, they do a great job of letting you know which restaurants in your area offer vegan options.
4) What can I eat?
Mock meats, made from plant protein, come in a wide range of textures, shapes, and styles: burgers, hot dogs, pepperoni, sausage, bacon, ground meat, meatballs, breaded cutlets, deli slices, “unchicken” salad, and more!
Dairy alternatives, made from soy, rice, nuts, seeds, and plant starches, include milks, cheeses, butter, mayonnaise, sour cream, yogurts, frozen desserts—you name it!
It’s best to sample as many products as you can. You might dislike certain soy milks and veggie burgers, but think others are great!
With the right substitute ingredients and a little experience, you’ll discover you can still enjoy your favorite meals. Vegan twists on most any familiar recipe can be prepared using seitan (or “wheat meat”), homemade “cheezes,” and other meat and dairy alternatives. You’ll find countless vegetarian recipes on the Internet, as well as a huge selection of vegetarian cookbooks.
Breakfast
- Breakfast
- Cold cereal or granola with non-dairy milk
- Oatmeal or other hot cereal
- Bagel with vegan cream cheese
- Toast with jelly
- Pancakes
- Fruit smoothie
- Tofu scramble with veggie sausage
- Fruit-filled toaster pastry
Lunch & Dinner
- Veggie burger or hot dog with fries
- Mock lunchmeat sandwich with chips
- Faux meat with baked or mashed potatoes and gravy
- Vegetable stir-fry with tempeh, tofu, or seitan
- Falafel pita sandwich with hummus or tabouli
- Peanut butter and jelly sandwich
- Soup or chili over pasta or rice
- Baked tempeh or tofu sandwich
- Pasta and tomato sauce
- Bean burrito
- Veggie pizza
- Seitan casserole
- Tofu lasagna
Snacks & Dessert
- Vegan pie, cookies, or cake
- Nondairy ice cream, yogurt, or pudding
- Fresh or dried fruit
- Nuts or seeds
- Trail mix
- Pretzels or popcorn
- Chips and salsa
- Energy bar (such as vegan Clif Bar)