How To Make A Healthy Vegan Diet Plan

By Luka E

Many of the world’s top athletes are championing the shift to vegan diets. Two of these athletes who credit their diet to veganism are UFC’s Nate Diaz and Olympic weightlifter Kendrick Farris, both of whom are at the top of their game. If you want to make the transition to a vegan diet, it’s crucial to make sure you’re getting all the right nutrients. Here, we’ll give you some of the top tips to help you do just that. 

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Counting Calories

Getting enough calories is super important for building and maintaining muscle mass, so if you want to get strong on a vegan diet, you’ll need to be aware of how many calories you’re getting. The volume of food you need to eat is much greater in a vegan diet than a meat-based one. That means you should eat bigger portions of veggies, beans, salad, and fruit than you did before. 

Don’t Overdo The Carbs

Whole grains like quinoa or amaranth are excellent for easy-to-make and healthy vegan meals, you also need to make sure you’re getting some healthy fats in the mix. Many new vegans eat very carb-heavy diets that restrict fatty foods, which leads to cravings of meat and dairy. Adding a few healthy fats like vegan mayo, vegetable oils, nut butter, avo, or coconut milk will reduce the cravings. 

Embrace The Legumes

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Legumes are rich in protein, fiber, and other micronutrients and are an essential part of a balanced vegan diet. Try to get around a cup of legumes in each day. Try eating them over a salad, mixed with grains, or even as a puréed dip. A few of the easiest and most versatile legumes are lentils, soybeans, split peas, black beans, chickpeas, and pinto beans.