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Discussion Starter · #1 ·
Hey everyone...<br><br>
Okay Im just wondering what a healthy day to day diet is for a vegan to be totally healthy...?<br><br>
So if you dont mind posting some of the things you all eat during the day to get ALL the nutrients you need...<br><br><br><br>
Thanks heaps....<img alt="" class="inlineimg" src="/images/smilies/book2.gif" style="border:0px solid;" title=":book:"> ... <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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I currently eat a partly raw vegan diet. The following menu supplies me with at least or more than nearly every vitamin, mineral, protein, and fat I need, at around 2000 calories. The only thing I do not get from this menu is B 12.<br><br><br><br>
breakfast<br><br><br><br>
smoothie - 1 lg banana, 1 c each blueberries and <b>kale</b>, 1 tbls each <span style="text-decoration:underline;">ground flax meal</span> and <span style="text-decoration:underline;"><b>chia seeds</b></span>, water<br><br><br><br>
2 pieces <span style="text-decoration:underline;">sprouted seven grain toast</span><br><br>
2 tbls <span style="text-decoration:underline;"><b>almond butter</b></span> mixed with 2 tbls coconut oil<br><br><br><br><br><br>
lunch<br><br><br><br>
blended salad - 1 cup each <b>broccoli</b>, tomato, and carrot, 2 cups <b>spinach</b>, 1 clove garlic, 1 tbls chickpea miso, water<br><br>
2 pieces <span style="text-decoration:underline;">rye flatbread</span><br><br>
or the <span style="text-decoration:underline;">bean/grain</span> from previous nights' dinner<br><br><br><br>
dinner<br><br><br><br>
1 c <span style="text-decoration:underline;">white bean gratin</span>with <b>cashew cream sauce</b><br><br>
1 c <span style="text-decoration:underline;">brown rice</span><br><br>
1 cup <b>sauteed swiss chard</b>in olive oil<br><br><br><br>
If I snack during the day<br><br><br><br>
The big nutrients that everyone seems to think vegans can't get enough of are calcium, protein, and B12. We can only get B12 froma supplement or from fortified nutritional yeast. But protein an calcium are easy! The bolded words are foods with calcium while underlining indicates protein.<br><br><br><br>
So besides eating like this most days I also take a multi vitamin supplement (just because I'm nursing, I switch to just a B12 when he weans). I also take a DHA supplement. Some people cannot convert the ALA they get from Omega 3 efa rich foods like flax to DHA, so I take it just in case.<br><br><br><br>
So, imo essential foods for a healthy vegan diet - dark leafy greens, legumes, nuts, whole grains, healthy fats/oils, source of Omega 3 efa, B 12 supplement
 

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^^^ extremely helpful, thank you <img alt="" class="inlineimg" src="/images/smilies/smitten.gif" style="border:0px solid;" title=":smitten:">
 

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I am a very new vegan but here goes anyway LOL<br><br><br><br>
breakfast:<br><br>
two pieces homemade toast one with marg and jam one with nut butter<br><br>
piece if fruit<br><br><br><br>
lunch:<br><br>
leftovers from previous night<br><br><br><br>
snack:<br><br>
nuts or fruit<br><br><br><br><br><br>
dinner:<br><br>
grain with bean dish<br><br>
veggies<br><br>
dessert of cookie or something yummy<br><br><br><br>
sometimes some popcorn or more nuts before bed
 

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Here's what I ate yesterday (so I could give a complete day's menu):<br><br><br><br>
Breakfast: oatmeal with banana, walnuts, flax meal and cinnamon<br><br>
Lunch: leftover stirfry (eggplant, bok choy, tofu, onion, carrot, red bell pepper, bean sprouts, bamboo shoots, garlic, tamari, ginger) over brown rice<br><br>
Dinner: grilled tempeh with orange, red and yellow bell pepper, onion, zucchini and yellow squash in a delicious marinade<br><br>
Snacks: 2 clementines, nuts<br><br><br><br>
I cook a lot and make a variety of things, so my menu today is a little different, and in a few days will be completely different. I tend to make two or three batches of different things for lunch and dinner on the weekend (soups, stirfries, pasta dishes, etc.), and then eat leftovers throughout the week.
 

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Just might be a site of interest:<br><br><a href="http://www.nutritiondata.com/" target="_blank">http://www.nutritiondata.com/</a>
 

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Typical (healthy-ish)day's eating<br><br><br><br>
Fortified cereal with soya yougurt(its better than milk cos the cereal is crunchy, not soggy!), sprinkle of sprouted flaxseed, glass of fruit juice<br><br><br><br>
Lunch wholemeal sandwich with hummus and salad, oat biscuits, fruit<br><br><br><br>
snack, nuts or seeds and fruit<br><br><br><br>
Dinner, tofu curry or stirfry with mixed veg, with brown rice or quinoa<br><br><br><br>
snack on peanut butter and toast<br><br><br><br><br><br>
(for an unhealthy day's eating add vegan cupcakes and chips to that...or not! <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)">)
 

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Discussion Starter · #8 ·
Wow thanks heaps you guys...<br><br>
Everyone has a great diet which is a great help..<br><br>
And thnaks for that link i will take a look...<br><br><br><br>
So basically it all comes down to EATING every veggi you can to stay healthy. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> And eat well every day.<br><br>
Thanks. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #9 ·
And to add some vegan cup cakes... Mmmm they sound good...<br><br>
But cheecky.. ...<img alt="" class="inlineimg" src="/images/smilies/naughty.gif" style="border:0px solid;" title=":naughty:"> lol But its good to have treat.. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Ugh, suddenly realizing just how unhealthy I am! Time for a diet overhaul me thinks (should really start with eating breakfast) <img alt="" class="inlineimg" src="/images/smilies/undecided.gif" style="border:0px solid;" title=":-/">
 

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Discussion Starter · #11 ·
wildtigercubs.... yep....<br><br>
We all have to eat very well with all the nutrients to stay healthy.. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
Lets start... <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Sigh, I always have good intentions but my 3 kids, ill health and various other things always seem to get in the way <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":("> But yes, time to start I think, after breakfast I'll work on lunch which is normally a muffin (the toast kind not the sweet kind) with peanut butter and a pikelet (mini pancake). Dinner is fine, my best meal of the day! The other 2 are a big issue me thinks.
 
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