0:00:03.538,0:00:07.937 When you first go Vegan, it can seem[br]overwhelming figuring out what to eat. 0:00:07.937,0:00:11.930 The idea of finding new recipes and[br]checking labels appears daunting. 0:00:11.930,0:00:15.002 but it's much easier than you'd think. 0:00:15.002,0:00:18.576 Regardless of how healthy you want to be,[br]how much money you have to spend or 0:00:18.576,0:00:22.773 wherever you are in the world, there are [br]always plenty of things to eat as a Vegan. 0:00:22.848,0:00:26.032 Although I personally eat a diet rich in[br]whole foods like fruits, vegetables, 0:00:26.032,0:00:29.571 beans, potatos and rice, the animals[br]and the planet don't care what you 0:00:29.571,0:00:31.859 eat as long as you aren't harming[br]and destroying them. 0:00:32.459,0:00:33.768 Just bare in mind that you will be 0:00:33.768,0:00:36.780 much healthier eating a diet rich in whole[br]foods and you won't feel your best if you 0:00:36.780,0:00:40.987 are undercarbed and undernourished. One[br]of the most important things for Vegans, 0:00:40.987,0:00:44.082 especially new Vegans, is to understand [br]that the whole plant foods are much less 0:00:44.082,0:00:47.988 calorically dense than animal products. If[br]you undereat you will feel weak and dizzy 0:00:47.988,0:00:50.484 and making this mistake can often[br]discourage people from living 0:00:50.484,0:00:54.090 compassionately. Therefore it's important[br]to ensure that you consume enough 0:00:54.090,0:00:58.032 calories for your age, size and activity[br]level. It's often a good idea for new 0:00:58.032,0:01:01.465 Vegans to use websites or apps like[br]Cronometer to make sure that they're 0:01:01.465,0:01:03.682 eating enough for the first week or so. 0:01:03.682,0:01:07.629 For breakfast there are many cereals that[br]are Vegan. Use a dairy free milk and add 0:01:07.629,0:01:11.315 things like fruits and nuts. Oatmeal is[br]also a great option and tastes great with 0:01:11.315,0:01:14.079 cinnamon and fruit like raisins, [br]dates, apples and bananas. 0:01:14.609,0:01:18.770 Toast or bagels are another option. You[br]can top these with jam, fruit, nut 0:01:18.770,0:01:22.836 butters, hummus, guacamole, dairy free[br]butter, Marmite, tofu scrambles or even 0:01:22.836,0:01:26.074 do a full Vegan fry-up with scrambles,[br]beans, mushrooms and Vegan sausages 0:01:26.074,0:01:27.140 and bacon. 0:01:27.140,0:01:31.035 A fruit based breakfast is perfect for [br]starting the day energised and hydrated. 0:01:31.035,0:01:34.514 You can have a fruit monomeal with just[br]one fruit and you can make fruit salads, 0:01:34.514,0:01:37.916 smoothies, ice creams and juices are also[br]great for accompanying something like 0:01:37.916,0:01:41.548 cereal. But remember to base your meal off[br]of calorically dense fruits like dates, 0:01:41.548,0:01:45.886 bananas and mangoes. These fruits can make[br]up a meal or as it's not easy to make a 0:01:45.886,0:01:48.093 meal out of something like berries. 0:01:48.093,0:01:52.497 For lunch, bread based meals are very [br]popular. Using fillings like salad, hummus 0:01:52.497,0:01:56.176 and avocado you can make all kinds of [br]sandwiches, burritos, pittas and wraps. 0:01:56.514,0:01:59.862 You can also make great pizzas too.[br]And you can also have pasta salads, 0:01:59.862,0:02:03.467 potato salads, couscous salads and quinoa[br]salads for lunch. 0:02:03.977,0:02:07.578 For dinner you can make a Vegan quiche, a[br]stir-fry with wheat or rice noodles and 0:02:07.578,0:02:12.372 potato wedges, curries and chillies with[br]pasta, mash or noodles. You can have Vegan 0:02:12.372,0:02:16.646 burger or fish products with chips. Pasta [br]bakes, potato bakes and all kinds of 0:02:16.646,0:02:21.054 soups. You can make stuffed peppers or[br]mushrooms, spaghetti bolognese and 0:02:21.054,0:02:26.493 sheppard's pie. Vegan sausages, mash and [br]veg are great and Vegan pizza is amazing. 0:02:26.493,0:02:29.913 For desserts you can make or buy so many[br]great Vegan cakes, pies, cheesecakes and 0:02:29.913,0:02:33.996 chocolates. You can have ice cream, [br]sorbets, biscuits, bars and chocolate 0:02:33.996,0:02:39.277 mousses. Fruit is also a great dessert.[br]For snacks fresh and dried fruit works 0:02:39.277,0:02:44.030 well. As do rice cakes, crackers and nuts.[br]There are loads of Vegan bars like Trek 0:02:44.030,0:02:48.345 bars, Nakd bars, Cliff bars, Rude bars,[br]Frank bars and Luna bars. There are 0:02:48.345,0:02:51.622 plenty of Vegan flapjacks and many [br]biscuits, crisps, sweets and chocolates 0:02:51.622,0:02:53.104 that are accidentally Vegan. 0:02:53.304,0:02:56.786 When you're eating out, use the app or [br]website HappyCow, which will show you 0:02:56.786,0:03:00.632 all the Vegan friendly restaurants near[br]by. And there's always something Vegan 0:03:00.632,0:03:04.359 friendly that you can pick up to snack on.[br]For example you can get a cheap pack of 0:03:04.359,0:03:07.608 pitta bread and eat it with a salad bowl [br]and hummus. And you can also get things 0:03:07.608,0:03:09.862 like bars and fruit juices. 0:03:09.862,0:03:13.801 Although things like meat and dairy [br]substitutes are nice, they can be quite 0:03:13.801,0:03:17.681 expensive and we don't need them to be [br]healthy. You can be healthy and ethical 0:03:17.681,0:03:22.144 eating for less than 5$ a day. Rice,[br]potatoes, pasta, beans, oats, corn, 0:03:22.144,0:03:26.186 bananas and raisins are the cheapest foods[br]you can buy. And if you base your diet 0:03:26.186,0:03:29.503 around eating them, it'll be a lot cheaper[br]to live. 0:03:29.503,0:03:34.093 If you're busy with things like family, [br]school or work, or just feeling lazy, here 0:03:34.093,0:03:35.972 are some tips for saving time: 0:03:35.972,0:03:39.831 Make food in bulk and freeze or[br]refrigerate it. You can then have these 0:03:39.831,0:03:42.839 meals throughout the week and months[br]with minimal effort. Most people don't 0:03:42.839,0:03:46.204 get enough time to eat a proper [br]breakfast. Oatmeal is quick to make and 0:03:46.204,0:03:50.017 very filling, so eat a big bowl of that[br]first thing. If you're going out early get 0:03:50.017,0:03:53.598 a bottle blender and quickly blend filling[br]fruits like bananas, then drink your 0:03:53.598,0:03:56.394 breakfast smoothie while walking or in [br]buses and trains. 0:03:56.614,0:04:00.340 It's also a good idea to carry dried fruit[br]like raisins and dates around to snack on 0:04:00.340,0:04:04.275 when you get a spare minute. Pitta breads [br]are also quick and easy to snack on. 0:04:04.275,0:04:07.333 And for making meals, instead of chopping[br]and preparing loads of vegetables and 0:04:07.333,0:04:11.680 things, use frozen ones that are already [br]prepared. Although you do not need meat, 0:04:11.680,0:04:15.144 dairy and egg substitutes to be healthy,[br]many of them are great if you miss the 0:04:15.144,0:04:17.204 taste and texture of unethical animal [br]products. 0:04:17.774,0:04:21.233 Some of these are in supermarkets but [br]health stores and online shops will have 0:04:21.233,0:04:25.097 a much larger variety. There are loads to[br]choose from like Vegan cheeses, meats, 0:04:25.097,0:04:29.005 milks, yogurts, ice creams, cakes,[br]chocolates, burgers, sausages and even egg 0:04:29.005,0:04:33.764 replacers. Many new Vegans don't realise [br]that not all alcohol is Vegan. Some 0:04:33.764,0:04:37.190 contain gelatin which is made from animal[br]bones. And many are filtered through 0:04:37.190,0:04:42.004 isinglass, which is from the swim bladders[br]of fish. So if you go to barnivore.com, 0:04:42.004,0:04:44.796 they have lists which will tell you which[br]products are or not Vegan. 0:04:44.796,0:04:48.520 It is worth mentioning that a lot of Vegan[br]process foods contain palm oil. 0:04:48.520,0:04:51.746 Although new Vegans should focus on things[br]like meat, dairy and eggs before worrying 0:04:51.746,0:04:55.914 about palm oil, it is an unethical product[br]which causes a great deal of harm to both 0:04:55.914,0:04:59.690 animals and the environment. This is [br]why many Vegans choose to avoid it while 0:04:59.690,0:05:00.608 possible. 0:05:00.837,0:05:05.037 It can seem overwhelming trying to look on[br]labels of familiar products. So here's how 0:05:05.037,0:05:08.996 to quickly work out if something is Vegan:[br]look out for the obvious ingredients like 0:05:08.996,0:05:12.670 meat, dairy, eggs and honey (dairy and [br]eggs are often in bold and in the allergen 0:05:12.670,0:05:17.118 list, but meat and honey aren't); [br]a "suitable for vegatarians" label will 0:05:17.118,0:05:20.240 quickly show you if something contains[br]meat, but look out for these common 0:05:20.240,0:05:25.748 ingredients: casein, whey, rennet and [br]lactose come from dairy products, although 0:05:25.748,0:05:30.841 lactic acid is almost always Vegan. And [br]carmine which is also called "red 5", 0:05:30.841,0:05:36.144 "E120" or "cochineal" or "carminic acid"[br]which comes from insects and is used as 0:05:36.144,0:05:41.780 a red dye. And beeswax and shellac which [br]are often used as coatings for things like 0:05:41.780,0:05:46.398 sweets. Also look out for vitamin D3 which[br]is extracted from either fish or sheep's 0:05:46.398,0:05:56.276 wool. And look out for E numbers E542, [br]E913, E966 and E1105. It's impossible to list 0:05:56.276,0:05:59.395 every single ingredient, so in the [br]description I've included lists with Vegan 0:05:59.395,0:06:03.420 and non-Vegan ingredients and E numbers, [br]which you can use for quick referencing. 0:06:03.420,0:06:06.018 Don't worry about making mistakes and[br]accidentally eating something with an 0:06:06.018,0:06:08.976 animal ingredient. You'll learn as you go! 0:06:09.626,0:06:12.773 Just by eating lots of whole plant foods[br]you'll get virtually everything you need. 0:06:12.773,0:06:16.710 But you can use Cronometer to check if[br]you're getting enough. If you find that 0:06:16.710,0:06:20.398 you don't eat enough of a certain[br]nutrient, look on this list on adaptt.org 0:06:20.398,0:06:23.394 which explains exactly which foods to eat[br]to get each nutrient. 0:06:24.214,0:06:28.281 Vitamin D should ideally be sourced from [br]the sun but if that's not possible, eat 0:06:28.281,0:06:32.398 some fortified foods like dairy free milks[br]or take a supplement. Since credible 0:06:32.398,0:06:36.670 doctors like Michael Greger recommend [br]supplemeting B12, I recommend taking 0:06:36.670,0:06:42.436 a weekly B12 supplement providing at least[br]2000 mg. You can find recipes to all the 0:06:42.436,0:06:46.434 meals recommended using google and[br]Youtube. Simply search "Vegan recipes" or 0:06:46.434,0:06:50.125 "Vegan what i eat in a day". I recommend[br]checking out channels like The Vegan 0:06:50.125,0:06:53.116 Corner and plantbasedjudy. 0:06:53.116,0:06:56.348 No one really wants to harm animals, [br]people or the environment. 0:06:56.348,0:07:01.660 And by choosing to be Vegan you have the power[br]to save over 1,100 gallons of water, 45lb 0:07:01.660,0:07:09.295 of grain, 30 sq ft of forrest and land,[br]20lb of CO2 and 1 animal's life. 0:07:09.295,0:07:11.342 Every single day. 0:07:11.342,0:07:14.680 Regardless of how much time or money you[br]have, what foods you enjoy and how healthy 0:07:14.680,0:07:17.710 you want to be it so easy to eat Vegan. 0:07:18.120,0:07:21.090 I've compilled the informantion [br]presented in this video with links and 0:07:21.090,0:07:25.309 more detail into a short free ebook. So[br]click the link below to download it. 0:07:26.780,0:07:31.098 It takes hundreds of hours to produce[br]free educational resources like this one, 0:07:31.098,0:07:34.660 so if you want to help support my activism[br]please visit my Patreon page for more 0:07:34.660,0:07:35.588 information. 0:07:36.397,0:07:40.494 As always, if you need help progressing[br]to a Vegan lifestyle, email me or add me 0:07:40.494,0:07:41.464 on skype. 0:07:42.027,0:07:44.672 I'm happy to help you with any obstacles[br]you're facing.