What Do Vegans Eat?

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What Do Vegans Eat?

I probably should have posted this blog up before my last one, How I Got My Husband to go Vegan.  So many people have been messaging me asking “What do vegans actually eat?”.  Then it dawned on me, not everyone knows how to construct a vegan meal.

Any advertisement you see on T.V. is a huge competition with fast food joints.  Burger, bacon burger, double bacon burger with cheese, double bacon cheese burger with triple the bacon fat, triple bacon cheese burger with quadruple the cheese and your choice of a bucket or barrel of fries soaking in grease and oil.  And when you purchase all of that, your extra large super duplex soda is only an additional dollar.  Go figure.  Meat and dairy are constantly being thrown in our faces, so when you take those two elements out of the equation we don’t know where to turn.   It’s really sad what we are willing to tolerate and put into our bodies, all because some stupid commercial makes it sound so delicious.  Tell that to your clogged arteries in a few years.

Moving on…back to vegan meals.  It’s actually not as complicated as it seems.  No beef, pork, poultry, seafood or dairy.  Cooking time is cut in half because I don’t have to marinate or prep meat.  I also enjoy cooking so much more now, especially knowing the foods I put into my body are whole foods and plant based.

Below I’m going to share some lists of whole foods I eat on a daily basis. Try to incorporate one item from each list into your meal. You can mix and match to make a variety of different plates.  Also keep in mind, this list is not limiting.  These are just some of my favorite foods to eat!

Micronutrients

More commonly known as your vitamins and minerals.  You need micronutrients for good heath and they are vital for the proper function of every system in your body. (Basically your fruits & veggies…you get the point)

  • Brocoli
  • Spinach
  • Kale
  • Peas
  • Peppers
  • Carrots
  • Green Beans
  • Brussel Sprouts
  • Mushrooms
  • Cucumber
  • Cabbage
  • Bok Choy
  • Blueberries
  • Acai
  • Strawberries
  • Oranges
  • Bananas
  • Apples
  • Kiwi
  • Mangos
  • Pineapples
  • Melons
  • Peaches
  • Plums

Protein

This is where everyone gets stumped. For some reason, we are programmed to believe we have to get our protein from animal products.  Plenty of plant based foods are great protein sources.  I will do a more in depth blog about plant based protein soon, but for now here are a few of my go-to’s.

  • Beans
  • Lentils
  • Peas/Legumes
  • Tofu
  • Tempeh
  • Veggie Burgers
  • Plant Based Protein Powders
  • Protein Fortified Nut Milks
(Many vegetables & whole grains also contain adequate amounts of protein!)

Carbohydrates

We all know what carbs are.  But what most people don’t know is how essential they are.  I’m talking about whole grains – NOT refined carbs (grains that have been manufactured and stripped of their nutrients – i.e. white bread).  We need carbohydrates for energy.  Most people think they can use their protein source as energy, but then what is left over for your muscle recovery?

Don’t be afraid of carbs, carbs alone don’t make you gain weight, eating more calories than you burn makes you gain weight.

  • Quinoa
  • Brown Rice
  • Wild Rice
  • Barley
  • Potatoes
  • Whole Wheat Bread
  • Ezekiel Bread
  • Whole Wheat Pasta
  • Black Bean Pasta
  • Lentil Pasta
  • Oats
  • Plain/Whole Grain Cereals

Healthy Fats

Healthy Fats are absolutely necessary in moderation, don’t be afraid of them either!

  • Avocado
  • Walnuts
  • Almonds
  • Pistacchios
  • Cashews
  • Seeds
  • Nut & Seed Butters
  • Olives
  • Ground Flaxseeds
  • Chia Seeds
  • Hemp Seeds
  • Vegan Cheese
  • Coconut Oil
  • Sesame Seed Oil
  • Olive Oil
  • Grape Seed Oil

As a total disclaimer, I am not a doctor nor am I a professional.  I’ve found a lifestyle that really works for me and that I whole heartedly believe in.  I have done a lot of research, reading and experimenting over the past couple of years so I am just sharing my experiences with you all.  If this information helps you in any capacity, then I’m extremely happy.

I know a plant based diet may not be for everyone, but my mail goal is to show people who are interested that is it not impossible.  I hope this helps you make more conscious choices about what you put into your body.  And more importantly, love yourself enough to do your own research and be educated on the foods you eat.

Happy Blogging!   🙂

-Ashley

For more information, please leave a reply below or feel free to contact me directly.

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