Balanced Vegan Diet

So I just became vegan and have been wondering if my diet is balanced enough, thank you for any input. Today: Breakfast: Blueberry/rasberry/blackberry/banana/rice milk/soy yogurt smoothie Lunch: Whole grain crackers and an apple, whole wheat bagel with lettuce, tomatoes, and black olives Dinner: Fried brown rice with broccoli and tofu With a lot of water and maybe any granola and nuts in between that about covers it, I feel as though I’m not getting enough vegetables but then again the average American eats maybe a slice of lettuce on their burger a day? Anyways, THANK YOU. Today I found out that… I am also a vegan and in a typical day I eat the following Breakfast 1 bowl of Nature’s Path Cereal, two slices of toast with earth balance, piece of fruit Snack Back to Nature crackers with 1 tablespoon of peanut butter (usually 10 to 15 of these which is 3 servings, 1 serving only has 70 calories and 2 grams of fat) Lunch Homemade vegetable soup with rice, black beans, corn, carrots, 1/2 cup soy milk and molasses (in the soup), a tofurkey sandwich with veganaise Dinner Boca Burger with fresh cut (meaning a fresh potatoe) fries and an apple with peanut butter Twice a week I have dessert which adds any fat to my diet and a little sweetness. According to the new food guide pyramid for vegans you should eat three servings a vegetables a day (1/2 is a serving), three servings of fruit (1 medium piece of fruit of any kind or 1/2 cup cooked), 2 or 3 servings of beans and legumes (soymilk does count), 5 or more servings of whole grains ( 1 slice of bread, etc. ). I consitently eat only two servings of fruit a day, three servings of veggies, two servings from the legume group and 6 to 8 servings from the whole grain group. This supplies me with everything that I need. As for you I would recommend 2 glass of Silk soymilk a day from Vitamin B12, a trickly little vitamin for us vegans to get, vitamin D and calcium. I would also reccomend 3 servings of vegetables (1/2 cup of cooked vegetables or 1 cup of raw leafy greens) and for fruit i’m no expert but two servings is a good place to start. Eat across the rainbow also helsp ensure you get what you need. While one vegetable might be high in calcium, another might be high in iron or in protein. Try this one day and see how you feel. For breakfast eat 1 bowl of cereal, two pieces of toast and a piece of fruit For lunch eat A Vegan Boca Burger, fries or baked lays, drink a glass of soymilk and eat another piece of fruit For Dinner Eat a Tofu Stir Fry with brown rice, 1/2 cup broccoli, 1/2 cup peas tossed with rice vinegar, soy sauce and sesame oil and drink another glass of soymilk As a snack have a handful of nuts like cashews and of course all the water you can stand I would aslo recommend the book the Complete Idiots guide to Vegan Cooking by Beverly Lynn Bennett. She gives it to you straight and better than I can and it’s a great resource for the beginner.

OK, so here is a quick and fun video to answer the question that I get so very generally — “How can I really eat a balanced vegan d. . .

One reply

  1. Daytona XXX says:

    no milk second okay diet but try cheese burgers and pork hotdogs

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