Vegan Diet

Vegetarianism is a form of nutrition that refuses to consume animal foods. And veganism is a kind of nutrition that does not consume any animal, including egg and dairy products and even honey, beyond vegetarianism. Vegans and those who prefer the Vegan Nutrition philosophy are also completely vegetative, refusing to use clothes and all by-products produced from animals.

Veganism is a diet, a way of life beyond it. It is well known that doctors and nutritionists should not lack the consumption of meat and animal products. However, sometimes the perspectives of the Vegans against the individuals consuming meat and animal products can be ruthless. However, meat consumption is a natural life rule, and the choice of those who do not consume meat is more than a life rule for the vegan group. These respects should be reflected in the menus created in the invitations.

Consumers who choose to eat vegan, fruit, vegetables, vegetable protein and whole-grain products in a positive way to consume their health. Patients who are vegan-fed have a very low risk of developing cardiovascular diseases, obesity, diabetes, and some types of cancer. Of course, this does not mean that vegan nutrition is a 100% healthy lifestyle or not. For this reason, they should carefully review the nutritional habits of those who prefer vegan nutrition or seek help from an expert.

Protein Acquisition in Vegan Nutrition

The protein needs for those who are normally fed are provided by meat and dairy products. However, for those who prefer vegan nutrition, the situation changes completely.

The daily protein need of a healthy individual;

Min. 47 grams, max. 59 grams
In adult men min. 58 grams, max. 72 grams.

An average of 30 grams of meat, chicken and fish is about 6 grams of protein. In addition, legumes, cereals, vegetables and oil seeds also contain protein, and about 16 grams of a medium sized cup filled with a cup, and about one gram of rice contains about 5 grams of protein. Regular fed vegans do not suffer from protein deficiency, but the situation changes in women with chronic illness and in women with pregnancy. In such cases, nutritional habits should be reviewed and help should be obtained from a specialist.

Important Nutrients in Vegan Nutrition

It is important to get the nutrients that should be taken from animal foods which are important in vegan nutrition and to be able to eat healthy. If you are not eating balanced iron, protein, zinc, calcium, B1 and B12 vitamins do not get properly. As we have mentioned before, this deficiency in your body may cause weakness and some diseases. There are nutrients that must be consumed in vegan nutrition. Now let’s take a look at these nutrients and what needs in the body:


Eggplant, which contains high amounts of calcium, is a kind of vegetable that you will not want to be missing from your tables with both its flavor and the kinds of meals you will provide. Eggplant vegan diet containing A, B1, B2, C and iron minerals is indispensable in diet lists. Eggplant, which is useful for patients with heart disease, with the high fiber content in the content of the digestive system and also helps you lose weight.


The nature of the fungus with a wide variety of species does not end with counting. Vegan nutrition is one of the most important nutrients. The fungus, which is rich in protein and iron, has the same value with meat and has an important place for vegans who do not eat meat. In addition, copper, zinc, selenium, phosphorus and potassium, such as minerals often want to consume mushrooms.

The nature of the fungus with a wide variety of species does not end with counting. Vegan nutrition is one of the most important nutrients. The fungus, which is rich in protein and iron, has the same value with meat and has an important place for vegans who do not eat meat. In addition, copper, zinc, selenium, phosphorus and potassium, such as minerals often want to consume mushrooms.


Soybean is one of the indispensable nutrients of vegan nutrition. In addition, soybeans containing vitamins B1, B2, E, K, and A have the power to cover many deficits even if consumed alone. Compared to meat having the same weight, it contains three times more protein than meat but has less effect on fat and cholesterol. It allows you to get two times more calcium than milk. One of the miracle vegetables that your body needs is the mineral salts that you need, soya beans. Because of the benefits it contains, it is the head of vegan diets.


A delicious meal made with boiled chickpeas, tahini, garlic and lemon is the source of protein almost alone. Humus vegan is a popular type of food in America and Europe. Lowering cholesterol and having a protective effect against cancer, the humus meal will also help you lose weight.


Tofu is a delicious variety of cheese from boiled soybeans. Tofu contains the protein value of soybeans and is also a source of calcium and iron. If the protein, which is important for our body, is deficient, it may cause muscle loss and thus edema. Vegan not eating meat does not mean that it will be deficient in protein. Tofu can also be added to your nutritional list to create a variety of food and to replace the cheese produced from milk. On the vegan diet list, it is a must-have nutrient.


Quinoa is one of the popular foods of recent times. 5 gr. fiber and 11 gr. it’s protein. In a healthy and balanced diet, one or one and a half cups of kinoa must be consumed in a day. The cooking time of this miracle grain from South America to our tables is very fast. It is also a nutrient that must be mandatory in vegan diet lists such as other nutrients.


It is a type of dough obtained by washing and cleaning the starch parts of wheat. It can be defined as a herbal meat that can replace meat for vegans. Seitan, a rich source of protein, is a savior of those who do not consume meat, although it is compelling. Seitan is a nutrient that you can prepare easily at home.

250 gr. wheat gluten
Vegan yeast
Two teaspoons of garlic powder
Half a liter vegan low sodium meat broth
Two tablespoons of soy sauce
Half-medium onion
Garlic cloves

Preparation of

Wheat gluten, garlic powder and yeast are placed in a deep bowl. Add a glass of gravy and soy sauce and knead until it becomes a dough. The kneaded dough is then cut into a meatball size until a soft dough is obtained. The remaining ingredients, broth and small pieces of prepared prepared by placing a pot of boiling water will be boiled over. After boiling the hot fire over 30 to 45 min. or boiled up. After taking the water completely, it can be kept in a refrigerator and stored in refrigerated containers for up to one week and can be used in desired recipes.

Vegan Diet List

Feeding the Vegan Diet is the most preferred diet by Hollywood stars. Many people, including stars, have more than one reason to choose vegan nutrition. The most important reason is animalism. It is also believed that vegetable is a healthier diet. In order to prevent diabetes and to preserve heart health, vegan nutrition may be preferred. The Vegan Nutrition Diet List article proves to you how logical this diet is and the many nutrients we have received are unnecessary.

Pros and Cons of Vegan Diet

It is believed that it is healthy because it is fed mainly from vegetables.
High fiber foods are consumed.
It is a restrictive diet program.
Nutrients containing OMEGA3, such as flaxseed, must be consumed for vitamins and minerals from animal foods.
Six portions of cereal foods should be consumed daily. Full-grain products are more useful.
Fruit and vegetable weighted diet diets eliminate cardiovascular diseases, cholesterol and blood pressure.
In the vegan diet, meat, fish and poultry are not consumed. In addition, milk, eggs, dairy products, offal, margarine and creams are among the foods that are not consumed.
Vegan nutrition occurs with fruit, green leafy vegetables, hazelnuts, legumes and seeds.
Daily intake of carbohydrates should be between 45 and 65 percent of calories.
Oil intake is provided in avocados, nuts and pressed oils.
Potassium-containing foods minimize the risk of kidney stones and bone loss.
4.700 mg per day. Potassium intake is recommended. The highest potassium content is banana and it is recommended to be consumed by vegan nutrition.
While other nutrients are available for other vitamins, vitamin D, which is only found in meat, may be consumed as a supplement with the approval of the specialist and the physician because it is incomplete.
Heavy foods such as frying should be avoided.
Wholemeal bread or cereal can be consumed at breakfast meal. Vegan Diet and Vegan Diet
Every day a min. 22 grams, max. 34 grams of fiber foods should be consumed. Fruit and vegetables containing fiber can be consumed. Beans are rich in fiber-rich legumes and have no drawbacks.
Gluten-free foods can be consumed. It is an important detail to be without salt.
In vegan diets, dark green vegetables are recommended for the calcium that the body needs.
Soybean milk, marzipan, soy yoghurt and orange juice can also be recommended for the need for calcium.
2.4 micrograms of vitamin B12 should be taken in one day.
Spices may be used to add flavor to the food during cooking or during cooking. Spices, especially in boiled vegetables, will be a nice sweetener.
Weight loss in the diets of the vegan diet is fast. It is also a type of diet that prevents diabetes, heart disease and chronic diseases.
Vegan diets are a diet that contains healthy foods. When you feed vegan you don’t make calories. Fruits and vegetables should be mainly fed.
Continuous exercise of vegan diet accelerates the weight loss process. It is also important for the protection of muscles.
Daily exercise should be at least 30 minutes. Walking and light-paced runs can be done. Other options include swimming and cycling. At least 3 days a week and a maximum of 5 days.
Vegan diet should not be hungry. You can consume 6 meals a day. You need to reduce the portions. Healthy and harmless foods should be consumed for snacks against hunger.

Possible Harmful Effects of Vegan Nutrition

The nutrients of iron and vitamin B12, which take place in the daily eating habits of healthy individuals, provide energy to the body. However, those who prefer vegan nutrition do not eat meat, which is a serious problem. Because when the protein is consumed in animal products, it is more effective in the body and provides resistance to the body against diseases and thus protects against weakness, fatigue and other diseases. In addition, those who prefer vegan nutrition may need more iron than others. Women who need daily iron also 18 mg. while in men this rate is 10 mg. is limited to.

Vegan feders meet the iron needs if they consume sufficient amounts of vegetable proteins such as chickpea, peas, beans and lentils from dark green leafy vegetables, but vitamin B12 cannot be supplied with a supplementary nutrient just because it is in animal products. B12 deficiency causes problems with anemia, weakening of the nervous system, depression and memory.

22 Daily Vegan Diet List


Any juicy vegetables should be consumed at breakfast. Cucumbers, lettuce, carrots, tomatoes and peppers are recommended.


Luncheon cooked, grilled or boiled with plenty of vegetable dinner. Also a salad with plenty of vegetables can be consumed among the foods. If you have a sense of hunger you can eat a tablespoon of bulgur. Bulgur, a fiber nutrient, will keep you full until dinner.

You can turn your dinner into a vegetable feast. You should take care that the vegetables you consume in your own season. Vegetables consumed in the season are more useful and more effective in terms of vitamins. Hormone vegetables are one of the foods you should stay away from. Vegetable consumption will accelerate your metabolism and create a detox effect in your body.

You can repeat this list in a 22-day period. You should consume other kinds of vegetables every day as much as possible. So these changes will not make you bored. You should also take the carbohydrate that you don’t include on your 22-day diet and the protein, but not the nutrient list. Otherwise, your body may be damaged by the sudden intake of carbohydrates.

The Importance of Sports in Vegan Diet

During the 22-day vegan diet, you must do extreme sports. One day you should exercise and rest your body the next day. You should not consume vegetables after dinner. At least 45 minutes walking, sports, step and abdominal exercises will help you to lose weight.
Breakfast for Vegans

We continue our diet with our vegan dishes. In the following article we will share the recipes for vegans. Of course, no animal derivatives of any product in this recipe can not even hope that you can find a recipe for your own taste.

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