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Vegan Servings
Vegan Servings
This is a simple but handy guide on what to aim for each day and build your diet on these foundations. I suggest using these as a minimum each day and building 80% if your diet around wholefoods & supplements like D & B12. The remaining 20% or less can come from more processed foods if you wish like protein powder, meat alternatives or ice cream etc
Check out the next post for more info on servings sizes.
Legumes are great sources of plant proteins, fiber & a host of different nutrients, you can incorporate them throughout the day, soy milk for breakfast, hummus & falafel for lunch, tofu for dinner.
Nuts & seeds for their essential fats, 1-3 servings a day and I include flaxseeds daily, plus often some nut butter.
Whole grains like wholewheat products, brown rice, oats, etc. Oats in the morning plus brown rice for lunch & maybe avocado toast as a snack.
Fruit & veggies are some of the most nutrient-dense foods available, I aimed for a minimum of 10 servings a day, but start with 8 and build from there.
A supplement for B12 is essential, vitamin D is a smart choice for many & you could also include iodine if you're not getting it elsewhere.
Want more info on this? Check out our Guide to Vegan Nutrition & get our fat loss meal plan for free with it this weekend.
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