By now, you may have heard the terms vegan or plant-based and know that they’re becoming increasingly popular diets to follow.
But what are they exactly? Simply put, people who eat vegan tend to consume more fruits and vegetables and fewer animal products, such as meat, eggs, and dairy products.
Plant-based refers to diets that focus on plant-based foods (fruits, vegetables, nuts, etc.) instead of animal-based foods (meat). However, these two terms aren’t interchangeable.
List of 10 Vegan Food for Beginners
- Tofu
- Lentils
- Walnuts
- Peanut butter
- Whole grain bread
- Oats/oatmeal
- Kale
- Potatoes/sweet potatoes
- Spinach
- Quinoa
Tofu
Made from soybeans, tofu is an excellent plant-based protein source with little fat and virtually no carbs. Tofu is easy to digest, making it a great choice for those who have digestive issues when it comes to consuming meat.
There are many different varieties of tofu depending on how much water has been pressed out. Silken tofu has been strained and as a result, is softer in texture.
This variety is used in both sweet and savory dishes but you can find it pre-packaged or in containers at your local grocer.
Tofu can be used to make a stir fry or fried rice; try marinating it beforehand by adding spices like turmeric, paprika, or cayenne pepper before frying it up with some other veggies like broccoli or carrots!
Lentils
Lentils are an excellent source of fiber, protein, and other essential nutrients. Lentils come in a variety of types and colors, all of which offer slightly different health benefits.
A one-cup serving contains about 18 grams of protein and nearly 30 percent of your daily recommended intake (RDI) of iron, as well as calcium, magnesium, and potassium.
Also known as dal or dhal, lentils can be found dried or canned. Dried lentils need to be soaked before use, while canned varieties are ready to use right out of the can.
They’re also extremely affordable—you could feed four people three meals a day with a $1 bag!
Walnuts
Walnuts, which are also known as brain food and a superfood, are rich in Omega-3 fatty acids. They are excellent protein sources and help in preventing heart diseases, cancer, and diabetes.
You can add walnuts to your diet by consuming them as a smoothie or milkshake. It is recommended to consume up to 60 gm of walnuts per day.
Walnuts also contain tryptophan; an amino acid that helps you relax after a stressful day at work. It has anti-inflammatory properties that lower down inflammation of your body resulting in fewer wrinkles on your face and acne breakouts.
Peanut butter
A sandwich spread made of ground, roasted peanuts mixed with butter is a source of protein and good fats.
It’s filling, so you don’t have to eat much of it to feel full. If you’re looking for even more protein, look for 100% peanut butter which has only one ingredient: peanuts.
It’s hard to find in regular grocery stores, but Trader Joe’s sells it. It also contains fiber and vitamin E — both good things when you’re trying to lose weight.
Just be sure not to buy natural peanut butter unless you check how many calories are in each serving — some brands may be high in sugar and fat.
Whole grain bread
Whole grain loaves of bread provide more nutrients and fiber than their white counterparts. It is also a great source of proteins and energy.
A slice or two of whole grain bread makes a perfect pairing with any plant-based lunch. Look for brands that are made from 100% whole grains, and check to see if it has multigrain on their packaging label; otherwise, they may contain some white flour.
Wholesome organic food brands are available in most grocery stores nowadays so you should be able to find them easily.
Whole grain bagels.: If you have never tried making your bagels at home, then now is time to do so!
Oats/oatmeal
1 cup of cooked oats contains 120 calories, 2.5 grams of protein, and 2.4 grams of fiber. Top your bowl with fruit and nuts to add flavor, fats, and additional nutrients to your meal.
Other ways to spice up oatmeal? Use spices like cinnamon, cardamom, or turmeric to make it more interesting (and even energizing).
Oats are also a great vegan source of omega-3 fatty acids. Just be sure to opt for steel-cut oats rather than rolled oats, which contain added sugar, fat, and sodium that can increase your caloric intake quickly.
Instead of adding milk or yogurt to your oatmeal (that will increase calories), add berries that contain antioxidants instead!
Kale
To start, we’ll go through a list of 10 foods that will make getting into veganism easy. It might seem like a lot at first, but once you start eating plant-based meals daily it becomes second nature and before you know it you won’t miss animal products at all.
Our first snack is kale chips! They are crunchy, tasty, and an easy way to add some greens to your diet. Bored of your usual kale chips?
Try out different recipes from raw websites or blogs—they can be more interesting than what you get in stores.
Potatoes/sweet potatoes
Everyone knows that potatoes are a vegetable, but did you know they’re also considered a healthy vegan food?
Just like regular potatoes, sweet potatoes contain all of your B vitamins, as well as vitamin C and potassium.
They’re also full of antioxidants and anti-inflammatory properties. As long as you don’t use too much oil or salt when cooking them, they can be used in everything from soups to casseroles.
You’ll need to consume about three medium sweet potatoes per day if you want to hit your daily value for vitamin A and 12 percent of your daily needs for vitamin C with some leftover; mix it up by eating them baked or steamed!
Spinach
One of nature’s most nutrient-dense foods, spinach is a powerful addition to any vegan’s diet. If you include lots of greens in your diet, it’s a good idea to add spinach because of its high vitamin K and calcium content.
A 100-gram serving contains 1 gram each of protein and fiber, and only 23 calories—an excellent choice if you’re trying to lose weight as a vegan.
Quinoa
Quinoa is an excellent source of protein and amino acids, as well as dietary fiber. Each cup of quinoa contains 8 grams of protein.
Quinoa is also a good source of phosphorus, magnesium, copper, manganese, and B vitamins including thiamin and niacin.
Eating whole grains like quinoa may help reduce your risk of heart disease and some cancers.