What is Vegan Diet? Table, Menu, Food List

Vegan Diet
  • Vegan diet is a diet that does not consider the use of foods and products of animal origin appropriate in the field of food.
  • The word vegan originated in 1944 and is derived from the word vegetarian.
  • Veganism, which has emerged in recent years, affects not only the cuisine, but also the style of clothing.
  • It is a current created against the use of all products in which animals are harmed and applied to experiments.
  • Vegan nutrition is a diet in which the consumption of foods obtained from animals such as meat, eggs and milk is abandoned.
  • The vegan diet is actually not uniform. There are many types of vegan diets available.
  • Honey and other products obtained by bees are not consumed in the diet of vegans.
  • Whole-food vegan diet: Composed of a variety of plant foods such as fruit, vegetables, whole grains, legumes, nuts, and seeds.
  • Raw food vegan Diet: Contains raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 48°C.
  • 80/10/10 Diet: It is a type of vegan diet that limits the consumption of oil-rich plants such as nuts and avocados, and mainly prefers raw fruit and soft greens.
  • Raw up to 4: 80/10/10 and is a low-fat vegetarian diet inspired by starch solution. Raw food is consumed at 4 o’clock, with the option of a cooked plant-based meal for dinner, with no food afterward.
  • Starch Solution: It is a low-fat but high-carbohydrate vegan diet such as 80/10/10.
  • The Advance Diet: The Advance diet is a vegan diet that includes raw food. Contains herbs raw or minimally cooked at low temperatures. Overcooked products are not preferred.
  • Vegan nutrition is preferred not only to stay thin, but also to be sensitive to animals.
  • Those who follow a vegan diet also state that they lose weight because they make lower calorie and healthier choices.

Vegan Diet Chart

On the vegan diet chart, you can see how you can meet the vitamin and mineral sources your body needs in a herbal way:

Vegan Diet List

As we mentioned at the beginning of our article, the vegan diet list does not include foods of animal origin. So, what can those who want to eat vegan eat? Now, let’s explain this list in detail:

  • Fruits and Vegetables: Cauliflower, spinach, watercress, cabbage turnip, artichoke, broccoli and currants, oranges, strawberries, sour cherries, cherries, watermelon, apples, pears and all seasonal vegetables and fruits you can think of…
  • Seed products: Hazelnut, walnut, almond, pistachio,
  • Legumes: Lentils, beans, chickpeas, bulgur, rice, peas, soybeans, red beans, mung beans, black-eyed peas
  • Mushrooms
  • Tofu
  • Moss
  • Abundant fluid consumption
  • detox drinks
  • Coffee
  • Almond milk, soy milk and coconut milk can be taken for milk preference.
  • Foods containing potato starch are preferred instead of eggs.
  • Yogurts made from soy milk are fermented for yogurt consumption.

Vegan Diet Program: 1 Week Sample Menu

If you are wondering about the effect of vegan nutrition on your body, you can spend a while with vegan diet menusWhat should I eat? What should I avoid? When you say, you can apply the following list for 1 week. When you wake up every morning, do not forget to start the day with 1 glass of lemon water.

You can also enter vegan nutrition thanks to a 1-week sample vegan menu!

Monday

Breakfast:

  • Vegan cheese
  • Whole grain bread or oats
  • Cold cuts and dark green leafy vegetables
  • Fruit
  • Olive

Lunch:

  • Vegetable Soup
  • Dry legumes meal
  • Bulgur pilaf
  • greens salad

Dinner:

  • Lentil soup
  • pumpkin dish
  • Baked Pasta

Tuesday

Breakfast:

  • herbal milk
  • Oat
  • Fruit
  • flax seeds, pumpkin seeds

Lunch:

  • vegan tarator
  • Baked falafel
  • Humus
  • Fruit

Dinner:

  • Tomato soup
  • Stuffed with olive oil
  • Vegan tzatziki

Wednesday

Breakfast:

  • Omelet with chickpea flour
  • whole grain bread
  • Small chopped vegetables + walnuts

Lunch:

  • Haricot bean
  • Rice pilaf with chickpeas
  • Salad
  • Fruit

Dinner:

  • Mixed vegetables in the oven
  • Bulgur pilaf
  • Lentil Salad

Thursday

Breakfast:

  • Vegan cheese
  • Lettuce, parsley, tomato
  • Olive
  • whole grain bread

Lunch:

  • fresh bean dish
  • Bulgur pilaf with lentils
  • vegan haydari
  • Fruit

Dinner:

  • Dried chickpeas
  • Baked potato
  • Vegan tzatziki

Friday

Breakfast:

  • Vegan toast: Vegan cheese+lettuce+greens+pepper and toast bread
  • acuka or muhammara
  • raw almonds
  • Fruit

Lunch:

  • Vegetable soup
  • lentil dish
  • Potato salad

Evening:

  • Lentil soup
  • Barren
  • Humus
  • Salad

Saturday

Breakfast:

  • Omelet with chickpea flour
  • Whole grain bread
    Walnut
    Tahini-molasses

Lunch:

  • kinds of vegetables
  • Rice
  • fava
  • Fruit

Evening:

  • kidney bean meal
  • Tavern rice
  • Vegan tzatziki

market

Breakfast:

  • Menemen with tofu
  • Olive
  • cold cut vegetables
  • whole grain bread

Lunch:

  • Mixed vegetables in the oven
  • cowpea dish
  • Bulgur pilaf
  • Fruit

Dinner:

  • tomato soup
  • Baked falafel
  • Pasta
  • Salad

Is a Vegan Diet Healthy? What are the Benefits?

  • Since healthy fats are preferred in the vegan diet, heart health is protected.
  • Weight gain can also be prevented as meals will be prepared with lower calories.
  • You can protect your gut health thanks to vegan menus with fruits and vegetables that activate metabolism.
  • Since you will get your protein needs from plants, you will also protect kidney functions.
  • You may feel more refreshed because the foods that cause edema are not consumed in the body.
  • You can get rid of pain and cramps in this diet, which includes antioxidant foods.
  • When you focus on the consumption of vegetables and fruits, you will be fed rich in folic acid and vitamin C.
  • Thanks to these nutrients, your immune system is strengthened.
  • Since foods containing high fiber are recommended, the activities of the digestive system are protected.

What Are the Harms of Vegan Nutrition?

The negative effects of vegan nutrition on the body should also be mentioned. According to experts, you may experience some side effects when you eat vegan.

  • General fatigue can be felt as a result of vitamin B12 deficiency from meat, eggs and milk.
  • It is recommended to take vitamin supplements, as there will be a loss of energy.
  • If you do not pay attention to your muscle mass, you may experience a decrease in the protein from meat. Therefore, it is recommended to consume cereals containing protein.
  • For protein intake, you should avoid protein powder. Excessive use of protein powders can harm the body.
  • As a result of excessive consumption of dry legumes, stagnation in the intestines may occur. Drinking plenty of water is often underlined.
  • Distraction, periodic stress, forgetfulness and susceptibility to depression can also be observed due to B12 deficiency.
  • When foods with a low glycemic index are preferred, there is no serious harm in vegan nutrition.

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