Vegan Food Guide
Many people think that there isn't really anything to eat when you are vegan. Which is not true at all. There are so many alternatives to meat, eggs, and dairy and even healthier! Also any vegan food you consume are all healthy. For example vegan icecream. vegan cupcakes, vegan sausages all have nutritional ingredients such as soy milk, tofu, etc. Not only are they delicious, you don't need to feel guilty at all :)
Protein
Because animal-based foods are high in protein, it’s a common misconception that vegans don’t get enough of it. In fact, the real problem is nonvegans getting too much protein. Vegans can get all the protein they need from lentils, tempeh, tofu, beans, nuts, seeds, and even vegetables.
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Calcium
Leafy green vegetables-kale, collards, broccoli, okra, figs, oranges, almonds, pistachio nuts, hazelnuts, flaxseed, sunflower seeds, sesame seeds, soybeans, chickpeas, navy beans, pinto beans, kidney beans, lentils, tempeh, tofu*, fortified non-dairy yogurt, fortified non-dairy milks, fortified soy products, fortified breakfast cereals, and fortified orange juice. Note: Spinach, beet greens, and chard are healthy foods but not good sources of calcium.
* When purchasing tofu, look for the calcium-set tofu with "calcium sulphate" in the ingredients.
Iron
Chickpeas (hummus), lentils, navy beans, pinto beans, kidney beans, soybeans, quinoa, tofu, raisins, goji berries, fortified veggie burgers and other soy products, pumpkin seeds, cashews, figs, sunflower seeds, sesame tahini, prunes, whole wheat, parsley, and pine nuts.
Vegan
Recipes
