• Destiny Shamblin

Vegan Lifestyle (Nutritional Guidelines and Recipe Included)

To be a Vegan/Vegetarian you have to live a meat free life, but being just a vegan you have to get rid of anything related to animal products. Things vegans avoid are eggs, dairy products, honey, fur, silk, wool, cosmetics, and soaps derived from animal products. Though vegans don’t eat meat or consume any other animal products, they do get the nutrition they need. Some vegans actually feel they will promote the meat industry by consuming eggs, and dairy products. A lot of vegans choose to become a vegan for health, environmental, and/or ethical reason. They also believe being on a plant based diet makes you/them happier and less stressed, it is actually proven by many experiments that you look at life in a different way.

Nutrition & Diet

Vegans try their best to promote a humane and caring world, along with not being judgmental of others.

-Nutrition consists over a healthy and varied vegan diet.

  • Fruits

  • Vegetables

  • Plenty of leafy greens

  • Whole grain

  • Nuts

  • Seeds

  • Legumes

  • Lentils

  • Rice

  • Peas

It’s very easy for vegans to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning is not necessary. Also a vegan’s diet is free of cholesterol, and saturated fat. It helps reduce the risk of major chronic disease and cancer. High fatted foods include oils, margarine, nuts, nut butter, seeds, avocado, and coconut.

Here are some sample menus showing how easy it is to meet the requirements for protein.

Breakfast- Proteins

1 cup oatmeal 6g

1 cup soymilk 7g

1 cup medium bagel 10g


2 slices whole wheat bread 7g

1 cup vegetarian baked beans 12g


5oz firm tofu 12g

1 cup cooked broccoli 4g

1 cup brown rice 5g

2 tbsp Almonds 4g


2 tbsp peanut butter 8g

6 crackers 2g

Total: 77g

Recommendation for male vegan 63g


2 slices whole wheat bread 7g

2 tbsp peanut butter 8g


6oz soy yogurt 6g

2 tbs almonds 4g

1 medium baked potato 3g


1 cup lentils 18g

1 cup cooked bulgur 6g

1 cup soymilk 7g

Total: 59g

Recommendation for female vegan: 52g

Some vitamins are not in a vegan diet, but can be consumed by other things. Vitamin D is not in a vegan diet of course, but can be consumed by sunlight. At least 15mins in the sunlight should be enough, but I would recommend using a vitamin D supplement. Check each supplement bottle to make sure no animal products are used. The most common is soy milk, and rice milk.

Calcium is needed for strong bones; it is actually getting enough in a vegan diet. It can be found in dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy-milk, and orange juice. There’s really not a lot of evidence to suggest that vegans have a lower calcium needs. I recommend vegans should consume as much calcium as there body needs them to consume.

8oz Soy or rice milk 200-300mg

1 cup Collard greens 357mg

4oz Tofu, processed with calcium sulfate 200-330mg

8oz Calcium-fortified orange juice 300mg

4oz Tofu processed with Nigari 80-300mg

1 cup Kale, cooked 179mg

¼ cup Almonds 89mg



Soy beans

Almonds butter

Recommend calcium intake (adults) 19

50 years old-1000mg a day

Zinc and iron is needed also. You can find zinc in grains, legumes, and nuts. Zinc levels can be close to or higher than RDA. Dark leafy greens, dried beans, and a few others are a good source of iron.

Iron Iron (mg)

1 cup cooked soy beans 8.8

2 tbsp black molasses 7.0

1 cup cooked lentils 6.6

1 cup cooked kidney beans 5.2

1 cup cooked chickpeas 4.7

1 cup cooked Lima beans 4.5

1 cup cooked Swiss chard 4.0

1/8 medium watermelon 1.0

Vegans should intake flax seed, flax seed oil, canola oil, tofu, soy bean, and walnuts for omega-32 fatty acids. Vitamin B12 is really important for pregnant and lactating women, infants.

If you decided to eat out you can almost eat anywhere that has these kinds of foods:

  • Stir fried veggies

  • Toast

  • Apples

  • Macaroni

  • Fruit smoothies

  • Popcorn

  • Spaghetti (meat free)

  • Orange juice

  • Pizza without cheese

  • Cereal

  • Etc…

There are not a lot of things you have to do to become a vegan, and it’s really not that hard for you to become one if you wanted, but if you want to become a vegan I’ll do just a little more research then this and take it really slow so you won’t feel like you’re no eating at all.

Chunky Vegan Chili

  • 1/2 cup dry kidney beans, soaked overnight

  • 1/2 cup dry white beans, soaked overnight

  • 1/2 cup dry brown lentils, soaked overnight

  • 6 cups chopped fresh tomatoes

  • 6 cups water

  • 1 cup chopped fresh mushrooms

  • 1/2 cup chopped green bell pepper

  • 1/2 cup chopped red bell pepper

  • 1/2 cup fresh green beans

  • 1/2 cup chopped celery

  • 1/4 onion, chopped

  • 1/4 red onion, chopped

  • 3/4 cup extra firm tofu, drained, crumbled

  • salt to taste

  • black pepper to taste

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  • onion powder to taste

  • garlic powder to taste

  • chili powder to taste

  • Directions

  • Prep 20 m

  • Cook 4 h

  • Ready In 16 h 20 m

  • Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.

  • Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.

  • Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.