Choosing The Right Nutrients
Regardless of food choices, if you don’t eat right, it can leave you feeling sluggish and lacking energy. Not enough nutrients can also lead to a low immune system, obesity, high cholesterol and blood pressure, diabetes, and even some cancers. You want to make sure you include plenty of variety.
A healthy vegan diet has a variety of whole grains, healthy fats, protein, fruit and vegetables. You want to include nuts and seeds, soy and legumes, as well as avocado oil, coconut and olive oils. For vegetables, top choices include carrots, cauliflower, kale and potatoes; while apples, bananas, kiwis and pomegranates provide plenty of vitamins for fruit options. Really though, any type of vegetable or fruit is good!
For your wholegrains, brown rice, oats, quinoa and barley are just a few options, while brown rice pasta and brown rice wraps are great gluten-free options. Of course, one of the biggest things you are missing from your diet when you remove meat products is proteins – but it’s easy to get these if you eat sufficient amounts of nuts, seeds, legumes, soy products and protein powders. If you want to substitute your dairy, go for almond or oat milk, coconut or soy yoghurt, and vegan cheese.
Feel like a snack? Dried fruit, hummus, pita chips, popcorn, seaweed crisps and trail mix are great options. Like a little sweetness in your morning tea or coffee? Add some coconut sugar or stevia, and if you want to spice your food up a bit, cayenne powder, chili and cumin are delicious options.
Easy Vegan Meal Hacks
Don’t be afraid to try new things. If you’ve always loved burgers and bolognaise, you can still enjoy these using whole plant ingredients. Just add a little twist to the old recipes. At the same time, expand your palate. Try foods you have never heard of before, find new recipes and invest in some vegan cookbooks. Here are a few things you could try:
- Craving ice cream? Blend some frozen bananas!
- Use chia, flax, banana or nut butter instead of eggs
- Use avocado instead of butter
- Soak chia seeds or oats overnight for a quick breakfast
- Use soda water in your cake mix instead of egg
Experiment with different cooking options. Deep fried, stir fries, casseroles and steamed – there are so many ways you can enjoy your favourite vegetables, without going to too much effort. Add some spices and oil and roast them in the oven or add them to the slow cooker with some tasty spices and sauce before you head off for work in the morning. When you get home, cook up some rice or quinoa for a delicious, easy dinner.
Meal prep! Set aside a couple of hours, or a day a week, to cook up a storm. Prepare meals that you can freeze, or that will last a few days in the fridge. Do your grocery shopping online in your lunch hour at work, and get it delivered on the day of the meal prep. And while shopping, including frozen fruit and veggies to save you wasting time cutting your own.
And if you don’t have time to prep, ready-made meals are a great way to enjoy vegan food without the stress. Those frozen meals at the supermarket aren’t exactly appetising, but thankfully, there are companies that provide great vegan ready-made options that can be delivered direct to your door! Chefgood is one company that provides delicious vegan options for lunches and dinners. This saves you time, stress and can also save wastage as these meals are portion controlled. You’ll also find a range of other meal options, including vegetarian and weight loss plans, so you can take care of the entire family.
When you’re running short on time and energy, these hacks will keep you on track for a stress-free, nutritious vegan diet. Don’t be afraid to give them a try.