Complete Guide To Vegan Food

For new Vegans, it can seem overwhelming figuring out what to eat. In the following video, I explain fundamentals to succeeding on a plant-based diet, ideas for breakfast, lunch, dinner, dessert and snacks. I cover tips for eating out, eating cheaply and eating for busy lifestyles. I also discuss substitute products, alcohol, palm oil and explain how to check labels. I also briefly discuss nutrition.

Ebook with extra links and information: https://www.dropbox.com/s/ehftxjlz0a5p4bi/Complete%20Guide%20To%20Vegan%20Food%20Ebook.pdf?dl=0

For more regular content help support my activism via PATREON: https://www.patreon.com/theveganactivist?ty=p
--
HOW TO GO VEGAN OVERNIGHT
STEP 1- Educate yourself:
Gary Yourofsky’s speech: https://www.youtube.com/watch?v=U5hGQDLprA8
http://www.adaptt.org/
Earthlings: https://www.youtube.com/watch?v=vrgJXcyYWQE
http://www.earthlings.com
Forks Over Knives: http://putlocker.tn/forks-over-knives/
http:/forksoverknives.com
Uprooting the leading causes of death: https://www.youtube.com/watch?v=30gEiweaAVQ
http://nutritionfacts.org
Cowspiracy: http://putlocker.tn/cowspiracy-the-sustainability-secret/
http://www.cowspiracy.com/facts/
BiteSizeVegan: https://www.youtube.com/user/BiteSizeVegan
Farm to Fridge: https://www.youtube.com/watch?v=W4J2Q4BhZE8
STEP 2- Eat vegan
Top recipe channels:
Mary's Test Kitchen- https://www.youtube.com/user/marystestkitchen
The Vegan Corner- https://www.youtube.com/user/thevegancorner
Cooking With Plants- https://www.youtube.com/user/cookingwithplants
Sim's Kitchenette- https://www.youtube.com/user/simskitchenette
Recipe website: http://mouthwateringvegan.com/
Cronometer for nutrient tracking: https://cronometer.com/
STEP 3- Non-food issues
Animal testing: Cruelty Free International https://www.crueltyfreeinternational.org/
Ocean Protection: Sea Shepherd Conservation Society www.seashepherd.org
Hunting: Hunt Saboteurs Association www.huntsabs.org.uk/
STEP 4- Live vegan and connect
Facebook groups: https://www.facebook.com/search/results/…
Twitter: @VeganRevolution
@VeganActivist1
STEP 5- Become an activist
Tips: https://www.youtube.com/watch?v=_-IHy2K5Mt0&feature=youtu.be

Subscribe and follow The Vegan Activist :
YouTube: https://www.youtube.com/channel/UCE0yGL4Bgs2QNomOrslyLtw
Instagram: https://instagram.com/theveganactivist/
Facebook: https://www.facebook.com/TheVeganActivist
Twitter: https://twitter.com/VeganActivist1
Strava: https://www.strava.com/athletes/7377522?utm_source=top-nav
Wordpress: https://becominganactivist.wordpress.com/
Email: [e-mail]

Help us caption & translate this video!

http://amara.org/v/HRWu/

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

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

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

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

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

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

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

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

Just bare in mind that you will be

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

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

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

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

and making this mistake can often
discourage people from living

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

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

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

eating enough for the first week or so.

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

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

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

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

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

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

and bacon.

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

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

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

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

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

meal out of something like berries.

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

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

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

potato salads, couscous salads and quinoa
salads for lunch.

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

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

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

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

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

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

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

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

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

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

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

that are accidentally Vegan.

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

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

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

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

like bars and fruit juices.

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

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

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

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

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

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

are some tips for saving time:

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

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

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

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

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

breakfast smoothie while walking or in
buses and trains.

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

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

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

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

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

taste and texture of unethical animal
products.

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

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

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

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

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

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

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

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

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

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

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

possible.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

animal ingredient. You'll learn as you go!

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

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

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

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

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

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

doctors like Michael Greger recommend
supplemeting B12, I recommend taking

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

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

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

Corner and plantbasedjudy.

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

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

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

Every single day.

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

you want to be it so easy to eat Vegan.

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

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

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

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

information.

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

on skype.

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