Originally Posted by sebastian5116
Hello guys. I need help here. Today i just started feeling tired gradually through the day. I am concerned that i might have a iron deficiency maybe? I don't eat a lot of different foods i think, and my veganism is kind of more about eliminating meat and dairy than it is to dive into and buying more healthy foods, which is also where i need some guidance. Can someone present me a diet plan of some sort? What do you eat in a day getting sure to get all of the essential nutrients and in the appropriate doses.
What i eat in a day typically: Morning: I usually drink a cup of water first thing, then maybe a piece of fruit before going to school. Lunch: Typically i eat on more piece of fruit and then a peanut butter sandwich. Late lunch: At the moment a smoothie with 2 bananas and a bunch of frozen strawberries. Dinner: usually some rice or pasta with some different vegetables ( Always mushrooms and sweetpeppers, sometimes others aswell ) Throghout late lunch and to the time i go to bed i always snack nuts.
I am also very skinny and could use some tips to gain weight on the vegan diet :-) ty for taking the time to read, peace :-)
Well, the first thing that occurs to me is that you might just be tired today! It's only been a today that you've been feeling under the weather? You might have not slept well or have picked up a minor bug.
But since you're looking to gain weight and you're definitely missing protein, iron, nutrients, and calories with what you're doing now, here is how I would personally tweak it. The others have already given you great advice.
Breakfast (pre school): old fashioned oatmeal (bonus: good source of iron!) cooked in the microwave with soy milk (only takes 3-4 minutes), stir in some nuts or trail mix (my trail mix has nuts, raisins, craisins, and dark chocolate which makes my oatmeal like a treat for breakfast), then have your piece of fruit--if you make it an orange the vitamin C will help you absorb the iron in the oats and the soy milk.
Lunch: peanut butter sandwich, different fruit (preferably non citrus and a different color), baby carrots and hummus or guacamole, or make a refried bean burrito using fat free refried beans and a flour tortilla, and top with lettuce, salsa, and guacamole and have your fruit with that. Or make a taco salad, and get in some vegetables.
Lunch 2: make your smoothie, and toss in some baby spinach and tofu, or blend in some oatmeal Oatmeal will change the texture and make it thicker, though. The spinach will make it look odd, but you shouldn't taste it.
Dinner: make pasta, toss some swiss chard in for the last 2 minutes of boiling time, toss both the chard and the pasta with tomato sauce and your veggies. Even better, sautee the chard with olive oil and garlic and have it on the side or make a salad of spinach, romaine, any veggies you like, and olive oil and white wine vinegar or balsamic vinegar. Toss some canned chickpeas or kidney beans into your salad for extra protein and calories. You can also make a simple main dish salad of rice, canned black beans (rinse and drain them), corn, and salsa. Or make fried rice with tofu, soy sauce, and whatever vegetables you like (peas and carrots are classic and you can get them frozen and already cut up for you, or you can buy stir fry veggies in a bag, or just cut up your own...asparagus is especially wonderful this way.)
It seems like you are able to do the most cooking at dinner time, so experiment with quinoa and visit this thread for some more ideas:
I hope this helps you! You might also check the "what I ate vegan today" thread.