WEBVTT

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When you first go Vegan, it can seem
overwhelming figuring out what to eat.

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The idea of finding new recipes and
checking labels appears daunting.

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but it's much easier than you'd think.

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Regardless of how healthy you want to be,
how much money you have to spend or

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wherever you are in the world, there are 
always plenty of things to eat as a Vegan.

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Although I personally eat a diet rich in
whole foods like fruits, vegetables,

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beans, potatos and rice, the animals
and the planet don't care what you

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eat as long as you aren't harming
and destroying them.

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Just bare in mind that you will be

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much healthier eating a diet rich in whole
foods and you won't feel your best if you

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are undercarbed and undernourished. One
of the most important things for Vegans,

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especially new Vegans, is to understand 
that the whole plant foods are much less

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calorically dense than animal products. If
you undereat you will feel weak and dizzy

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and making this mistake can often
discourage people from living

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compassionately. Therefore it's important
to ensure that you consume enough

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calories for your age, size and activity
level. It's often a good idea for new

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Vegans to use websites or apps like
Cronometer to make sure that they're

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eating enough for the first week or so.

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For breakfast there are many cereals that
are Vegan. Use a dairy free milk and add

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things like fruits and nuts. Oatmeal is
also a great option and tastes great with

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cinnamon and fruit like raisins, 
dates, apples and bananas.

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Toast or bagels are another option. You
can top these with jam, fruit, nut

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butters, hummus, guacamole, dairy free
butter, Marmite, tofu scrambles or even

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do a full Vegan fry-up with scrambles,
beans, mushrooms and Vegan sausages

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and bacon.

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A fruit based breakfast is perfect for 
starting the day energised and hydrated.

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You can have a fruit monomeal with just
one fruit and you can make fruit salads,

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smoothies, ice creams and juices are also
great for accompanying something like

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cereal. But remember to base your meal off
of calorically dense fruits like dates,

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bananas and mangoes. These fruits can make
up a meal or as it's not easy to make a

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meal out of something like berries.

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For lunch, bread based meals are very 
popular. Using fillings like salad, hummus

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and avocado you can make all kinds of 
sandwiches, burritos, pittas and wraps.

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You can also make great pizzas too.
And you can also have pasta salads,

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potato salads, couscous salads and quinoa
salads for lunch.

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For dinner you can make a Vegan quiche, a
stir-fry with wheat or rice noodles and

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potato wedges, curries and chillies with
pasta, mash or noodles. You can have Vegan

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burger or fish products with chips. Pasta 
bakes, potato bakes and all kinds of

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soups. You can make stuffed peppers or
mushrooms, spaghetti bolognese and

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sheppard's pie. Vegan sausages, mash and 
veg are great and Vegan pizza is amazing.

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For desserts you can make or buy so many
great Vegan cakes, pies, cheesecakes and

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chocolates. You can have ice cream, 
sorbets, biscuits, bars and chocolate

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mousses. Fruit is also a great dessert.
For snacks fresh and dried fruit works

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well. As do rice cakes, crackers and nuts.
There are loads of Vegan bars like Trek

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bars, Nakd bars, Cliff bars, Rude bars,
Frank bars and Luna bars. There are

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plenty of Vegan flapjacks and many 
biscuits, crisps, sweets and chocolates

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that are accidentally Vegan.

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When you're eating out, use the app or 
website HappyCow, which will show you

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all the Vegan friendly restaurants near
by. And there's always something Vegan

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friendly that you can pick up to snack on.
For example you can get a cheap pack of

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pitta bread and eat it with a salad bowl 
and hummus. And you can also get things

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like bars and fruit juices.

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Although things like meat and dairy 
substitutes are nice, they can be quite

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expensive and we don't need them to be 
healthy. You can be healthy and ethical

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eating for less than 5$ a day. Rice,
potatoes, pasta, beans, oats, corn,

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bananas and raisins are the cheapest foods
you can buy. And if you base your diet

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around eating them, it'll be a lot cheaper
to live.

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If you're busy with things like family, 
school or work, or just feeling lazy, here

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are some tips for saving time:

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Make food in bulk and freeze or
refrigerate it. You can then have these

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meals throughout the week and months
with minimal effort. Most people don't

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get enough time to eat a proper 
breakfast. Oatmeal is quick to make and

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very filling, so eat a big bowl of that
first thing. If you're going out early get

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a bottle blender and quickly blend filling
fruits like bananas, then drink your

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breakfast smoothie while walking or in 
buses and trains.

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It's also a good idea to carry dried fruit
like raisins and dates around to snack on

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when you get a spare minute. Pitta breads 
are also quick and easy to snack on.

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And for making meals, instead of chopping
and preparing loads of vegetables and

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things, use frozen ones that are already 
prepared. Although you do not need meat,

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dairy and egg substitutes to be healthy,
many of them are great if you miss the

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taste and texture of unethical animal 
products.

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Some of these are in supermarkets but 
health stores and online shops will have

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a much larger variety. There are loads to
choose from like Vegan cheeses, meats,

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milks, yogurts, ice creams, cakes,
chocolates, burgers, sausages and even egg

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replacers. Many new Vegans don't realise 
that not all alcohol is Vegan. Some

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contain gelatin which is made from animal
bones. And many are filtered through

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isinglass, which is from the swim bladders
of fish. So if you go to barnivore.com,

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they have lists which will tell you which
products are or not Vegan.

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It is worth mentioning that a lot of Vegan
process foods contain palm oil.

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Although new Vegans should focus on things
like meat, dairy and eggs before worrying

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about palm oil, it is an unethical product
which causes a great deal of harm to both

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animals and the environment. This is 
why many Vegans choose to avoid it while

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possible.

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It can seem overwhelming trying to look on
labels of familiar products. So here's how

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to quickly work out if something is Vegan:
look out for the obvious ingredients like

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meat, dairy, eggs and honey (dairy and 
eggs are often in bold and in the allergen

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list, but meat and honey aren't); 
a "suitable for vegatarians" label will

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quickly show you if something contains
meat, but look out for these common

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ingredients: casein, whey, rennet and 
lactose come from dairy products, although

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lactic acid is almost always Vegan. And 
carmine which is also called "red 5",

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"E120" or "cochineal" or "carminic acid"
which comes from insects and is used as

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a red dye. And beeswax and shellac which 
are often used as coatings for things like

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sweets. Also look out for vitamin D3 which
is extracted from either fish or sheep's

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wool. And look out for E numbers E542, 
E913, E966 and E1105. It's impossible to list

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every single ingredient, so in the 
description I've included lists with Vegan

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and non-Vegan ingredients and E numbers, 
which you can use for quick referencing.

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Don't worry about making mistakes and
accidentally eating something with an

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animal ingredient. You'll learn as you go!

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Just by eating lots of whole plant foods
you'll get virtually everything you need.

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But you can use Cronometer to check if
you're getting enough. If you find that

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you don't eat enough of a certain
nutrient, look on this list on adaptt.org

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which explains exactly which foods to eat
to get each nutrient.

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Vitamin D should ideally be sourced from 
the sun but if that's not possible, eat

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some fortified foods like dairy free milks
or take a supplement. Since credible

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doctors like Michael Greger recommend 
supplemeting B12, I recommend taking

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a weekly B12 supplement providing at least
2000 mg. You can find recipes to all the

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meals recommended using google and
Youtube. Simply search "Vegan recipes" or

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"Vegan what i eat in a day". I recommend
checking out channels like The Vegan

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Corner and plantbasedjudy.

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No one really wants to harm animals, 
people or the environment.

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And by choosing to be Vegan you have the power
to save over 1,100 gallons of water, 45lb

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of grain, 30 sq ft of forrest and land,
20lb of CO2 and 1 animal's life.

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Every single day.

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Regardless of how much time or money you
have, what foods you enjoy and how healthy

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you want to be it so easy to eat Vegan.

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I've compilled the informantion 
presented in this video with links and

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more detail into a short free ebook. So
click the link below to download it.

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It takes hundreds of hours to produce
free educational resources like this one,

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so if you want to help support my activism
please visit my Patreon page for more

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information.

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As always, if you need help progressing
to a Vegan lifestyle, email me or add me

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on skype.

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I'm happy to help you with any obstacles
you're facing.