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Vegan Diet Complete Guide: Everything You Need To Know About Vegan Diet

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What Is Vegan Diet?

A vegan diet is one which does not comprise of any animal products or by products from animals such as eggs and milk.

In the past few years, this has become very popular as many people consider it a healthy way to live. Vegans are people who subscribe to the idea of taking plant food only and depend on it to get all the nutrients that their body requires.

Pros Of Vegan Diet?  

Vegan Diet Aids In Weight Loss:  

Vegan foods such as fruits and vegetables are good for those who seek to lose weight. This is because they contain less saturated fats. These saturated fats are well known for causing obesity due to buildup of fat deposits in the body. Meat and dairy products are believed to be good sources of these dangerous saturated fats.

Vegan Diet Boosts Immunity And Reduces The Risk Of Cancer And Arthritis.

Adopting the vegan food diet is one sure of having a strong immune system. This is because fruits and vegetables are very rich sources of antioxidants which the body uses in fighting pathogens. Nuts and seeds also contain nutrients that are important in boosting the immune system. The vegan diet is also anti-cancer. The antioxidants found in the diet foods are capable of suppressing pollutants in the environment which are highly associated with cancer. Rheumatoid arthritis is normally associated with intake of dairy products. The vegan diet eliminates that and also offers foods that can help reverse its effects like turnips.

Vegan Diet Promotes Long Life:

People who consume vegan diets are known to live longer than those who do not. this is because the vegetables do not contain fats which alter the functionality of the arteries and veins in the bodies. vegan foods also reduce the risk of free radicals in the body which trigger chronic diseases such as cancer and heart diseases. A good example of this is looking at the way people of Japan die at a very ripe age. This is because they take foods that are high in antioxidants, fibers, vitamins and proteins. Their meals are very low in fats and carbohydrate content.

Vegan Diet Is Affordable:

Plant foods are very cheap to acquire compared to dairy, eggs and meat. For vegan, one can grow all the foods that they want in their kitchen garden and anywhere around their compound and become self- sufficient. This is not the case when it comes to dairy and meat. They can only be acquired from the stalls and for the people who rear animals, there is no assurance of getting the products anytime you need it. Vegan foods such as fruits and vegetable are accessible anywhere in the country and require very little costs for preparation. Veganism is a lifestyle that anybody in the society can adopt since one can sustainably feed without spending even a penny.

Vegan Foods Help In Easing The Effects Of Menopause:

Eating vegan foods can help in achieving the balance between estrogen and progesterone in women who are in menopause. This is because the foods contain phytoestrogens which help in achieving this balance. Foods such as soybeans are well known sources of phytoestrogens. Other foods that are rich in phytoestrogens include garlic, yam, squashes, broccoli and apples.

Cons Of Vegan Diet?

Vegan Diets Is  Deficient In Some Nutrients:

Human beings are omnivorous and this means that they achieve optimal nutrition by consuming both plants and animal products. Some nutrients such as Vitamin B12 have posed a very great deficiency problem among vegans. This nutrient can be found in traces in some algae which may not be available for every vegan. Other nutrients which vegans are more likely to lack in include cholesterol which is good for synthesis of testosterone and creatine which is essential for brain functions.

Vegan Diet Has No Privilege Of Choosing From A Wide Variety Of Dishes:

Veganism is characterized by adherence to some strict diet rules which one cannot violate. This leaves one with very few choices on what to feed on. In as much as it is good to eat healthy, one will occasionally miss the beef and dairy sweetness over time.

Vegan Diet Is Very Hard To Follow For People With Some Medical Conditions:

People who suffer osteoporosis and diabetes may occasionally need to boost their bodies with some proteins. These proteins may not be adequately supplied by the vegan diet. This makes it a limited diet to rely on. When dining out, it may be hard to find eateries that offer a choice of vegan dishes. This may make life difficult for people who subscribe to veganism.

Read more about the pros and cons of vegan diet here.

The Science Behind Vegan Diet:

According to a recent study conducted by the American journal for nutrition in 2006 by Harris interactive, there is great evidence that vegan diets work for better health.

The study found out that veganism promotes consumption of vegetables and fruits which are high in antioxidants, folic acid, phytochemicals and fiber which are linked to lower cholesterol content. This makes vegans be at a lower risk of suffering from stroke and ischemic heart disease.

According to the EPIC Oxford study, vegans who consume at least 525 mg of calcium per day are at a lower risk of having calcium deficiency. This can be achieved through taking of foods such as broccoli, kales, collards, Chinese cabbage. Calcium is very essential for development of strong bones in our bodies.

A study at Loma Linda University facilitated by the National Cancer institute just concluded that cancer occurrence is lowest in vegans compared to meat eaters and vegetarians combined. This is due to the high amounts of antioxidants that are found in vegan diet. It surpasses causation of cancer and even reduces the radicals in the body which also cause cancer.

Read more here.

Top 10 Best Vegan Diet Recipes:

Spring-pesto With 3 Bean Chili.
  • 200g kidney beans.
  • 2 diced carrots.
  • 200g cannellini beans
  • 50g diced tomatoes.
  • 1 clove of garlic
  • Black pepper
  • 100g of chickpeas.
  • Parsley
  • 1 tbsp olive oil.
  • 2 tbsp pine nuts.
  • Salt to taste.
  • Fry the onions and carrots in a saucepan for 5 minutes over medium heat.
  • Add the tomatoes followed by a cup of water then sprinkle salt and pepper to taste.
  • Add the kidney beans, chickpeas and cannellini beans and cook for 3 minutes.
  • Mix the parsley, pine nuts, some salt and the garlic in a bowl.
  • Top with pesto and serve as preferred.
Rigatoni peperonata.
  • 200g halved pitted Kalamata olives.
  • 100g chopped parsley
  • 200 g rigatoni.
  • 100ml olive oil.
  • 100g pine nuts.
  • 5ml red wine vinegar.
  • Crushed red pepper
  • Salt and pepper
  • 2 tbsp chopped capers.
  • Red and yellow pepper, a piece each.
  • Preheat the oven.
  • Cook the pasta as preferred.
  • Bake the pine nuts for 4-6 minutes on a baking sheet and toast.
  • Cook the ball peppers in a skillet over medium-high heat as you stir until they are tender.
  • Add red pepper, olives, parsley, vinegar capers and season with salt and pepper. Cook for 2 minutes.
  • Add the pine nuts and pasta to the skillet then cook for 1 minute
  • Transfer to a serving dish and serve as desired.
Blueberry oatmeal waffles.
  • 2 tbsp maple syrup
  • 200g white wheat flour(whole)
  • 10g ground allspice
  • 100ml unsweetened almond milk
  • cup blueberries
  • 1tbsp canola oil
  • 1 oats
  • 1tbsp vanilla extract.
  • Salt to taste.
  • 1 tsp baking powder.
  • Use flour, allspice, baking powder, vanilla, oil, milk, applesauce, maple syrup and salt to prepare batter.
  • Allow the batter to sit for 5 minutes and squeeze in the blueberries.
  • Bake the waffle and serve as desired.
Bearrific green smoothie.
  • 100g spinach
  • 100g kales
  • 1 tbsp. chia seeds
  • 2 carrots
  • 1 pear, sliced and core removed.
  • 1 small ginger.
  • Start with juicing the softer items like kales, then followed by ginger, celery and carrots.
  • Place the fresh juice in the blender with all the other ingredients then blend until soft.
  • Serve as desired.
Strawberries with balsamic vinegar.
  • 200g strawberries halved.
  • 1 cup sugar
  • tbsp. ground black pepper
  • 2 tbsp balsamic vinegar.
  • Pour strawberries into a bowl and sprinkle sugar over them. stir to mix.
  • Cover the mixture and allow to sit for 2 hours.
  • Just before serving, sprinkle black pepper to taste.
Fried cinnamon strips.
  • 10 flour tortillas
  • 1 cup white sugar,
  • 250mls oil for frying
  • 1tbsp ground cinnamon.
  • Ground nutmeg.
  • In a resealable plastic bag, combine cinnamon, sugar and nutmeg and toss to mix.
  • Deep fry the tortilla until golden brown and drain appropriately.
  • While still warm, add the tortillas in the bag and shake to mix.
  • Serve.
Split pea soup.
  • 1,cup split peas
  • 1:chopped carrot
  • 1onion chopped
  • 4 cups of water.
  • Salt to taste.
  • 1 stalk celery
  • 1 tbsp olive oil.
  • 1tbsp curry powder.
  • Heat oil in a saucepan. Add celery, carrots, curry and onion then cook as you stir for 5 minutes. Add water, salt and peas then simmer and stir occasionally until its very thick. This will take 30-45 minutes.
  • Transfer and serve as desired.
Corn Relish.
  • 2 cups chopped cabbages
  • 1 chopped onion
  • 2 quarts’ corn kernels.
  • 1 cup white sugar.
  • 1 cup chopped red bell pepper.
  • Apple cider vinegar
  • 1 tbsp ground mustard.
  • 1 cup chopped green pepper.
  • A pinch of salt to taste.
  • Mix all ingredients in a saucepan and boil.
  • Simmer for 20 minutes.
  • Transfer and serve.
Alfredo sauce.
  • 1/8ounce package cream cheese.
  • 2 cups of milk.
  • cup butter.
  • 2 tbsp garlic powder.
  • Grated parmesan cheese.
  • Pepper to taste.
  • Over medium heat, melt butter in a saucepan and add garlic powder and cream cheese until smooth.
  • Add milk in portions as you whisk to smooth out the lumps
  • Stir in pepper and parmesan.
  • Remove from heat and allow to still. The sauce will thicken but you can use milk to thin
  • Toss with hot pasta and serve.
Jasmine rice
  • a cup of jasmine rice.
  • ¼ cup of green peas.
  • 2 tbsp. chopped onion.
  • 1 bay leaf.
  • 2 tbsp. olive oil.
  • 1 cup of water.
  • Salt to taste.
  • Sauté onion in a saucepan for 3-5 minutes
  • Add in jasmine rice and green peas and stir to mix.
  • Put a cup of water into the pan and sprinkle the salt.
  • Cook the rice under medium heat and simmer
  • Remove the rice from heat and serve.

Here is more about vegan recipes.

Will You Lose With Vegan?

Yes, it is possible to lose weight with vegan. Fruits and vegetables contain less carbohydrates and fats which speed up weight loss. The fiber content in vegan diets is good in keeping one full hence minimizing the habit of snacking. Vegan cooking is highly recommended for dieters who aim at losing weight by adapting the vegan diet plan.

How Much Does Starting Vegan Diet Cost?

It is cheap to start a vegan diet. This is because plant foods are available everywhere and in many varieties where consumers can choose from. With as little as $12 one can plan a day of vegan diet. This is affordable for most people. For people who tend home gardens, they can even access vegan foods without spending. Generally, vegan diet is affordable to everyone. Vegan diet is one of the most affordable diet plans that anybody can fit into without problems.

Foods You Are Allowed To Eat In Vegan Diet:

  • Nuts
  • Seeds
  • Vegetables.
  • Fruits.
  • Fortified soymilk.
  • Coconut milk.

Foods You Are Not Allowed To Eat In Vegan Diet.

  • Meat
  • Fish
  • Poultry
  • Milk
  • Eggs.
  • Gelatin
  • Butter or cream
  • Honey.

7 Day Vegan Diet Plan For Optimum Weight Loss:

Day 1

Breakfast: oatmeal with fruit.

Lunch: DIY salad bowl.

Dinner: brown rice and bok choy.

Snack: a handful of strawberries.

Day 2.

Breakfast: Cinnamon apple oatmeal.

Lunch: chickpea salad rolls.

Dinner: jasmine rice and beans.

Snack: a piece of carrot.

Day 3

Breakfast: green smoothie.

Lunch: pita pizza

Dinner: balsamic zucchini sandwich.

Snack: banana.

Day 4

Breakfast: bacon and zucchini scramble

Lunch: cauliflower curry and potato

Dinner: Thai soup with salad.

Snack: mango cubes.

Day 5

Breakfast: watermelon smoothie.

Lunch: carrot and red pepper soup

Dinner: veggie fajitas.

Snack: edamame.

Day 6

Breakfast: green smoothie.

Lunch: ginger noodles.

Dinner: lentil chili with sweet potato.

Snack: apples.

Day 7

Breakfast: oatmeal with milk and raspberry

Lunch: Tempeh sloppy joes

Dinner: hearty chili mac

Snack: grapes.


If you are looking to live healthier and feel more alive, or reduce environmental impact by being more conscious about what you eat. Whatever the reasons, vegan diet is what you need to adopt. Choose the right vegan diet plan, which meet your reasons and the results will be inevitable.