Simple and comprehensive guide to vegan diet

[asdvek]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

 

[asdvek]

One word: Health.

@User28823 @CHRIST_764 @avenox

 

[User28823]

mogs

 

[Resistance.]

 

[MASSACHUSETTS]

will this ascend me to cl?

 

[sick kunt31]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

get me out of ignore hell

and 1v1 me on siege

then 1v1 me irl

 

[mr007]

Raw milk , chickpeas, and yogurt+ veggies is all you need

 

[HundredManSlayer]

spread the word guys!

 

[avenox]

This made me salivate, going to eat a stick of celery and some spinach, brb.

I also cant believe people who eat meat lmao, why eat that cholesterol artery clogging methane creating poison when delicious stuff like broccoli exists.

 

[Matthew24]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

IS it ragebite ?

 

[Deleted member 159029]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

so healthy, just that u need 20 supplements for it to 'work' and prob not even 5 of those supplements are actually working

maybe more, but then theyre from animals and not synthetic, which beats the point

srsly how do vegans still exist

 

[edcel]

Lets eat some raw spinach at a meat protest

 

[Seven]

clearing the competition

 

[nsabi67]

Ts has to be ragebait

 

[Lecherous]

Bumppppp. Goated thread.

I eat entire blocks of uncooked tofu and it tastes great to me. 40.5g of protein in only 405 calories.
Pea protein is great too but I only eat it cooked.
Pinto beans mog too.

so healthy, just that u need 20 supplements for it to 'work' and prob not even 5 of those supplements are actually working

maybe more, but then theyre from animals and not synthetic, which beats the point

I'm vegan and I only take 2 supplements, both of which don't even come from animals.

Vitamin D3 (mushroom source). You can only get this in meaningful amounts from the sun or supplements.

And B12 which comes from bacteria.
Animals are fed the B12 supplements too, that's usually how they get B12. Just cut out the middle man.

 

[asdvek]

Bumppppp. Goated thread.

I eat entire blocks of uncooked tofu and it tastes great to me. 40.5g of protein in only 405 calories.
Pea protein is great too but I only eat it cooked.
Pinto beans mog too.

I'm vegan and I only take 2 supplements, both of which don't even come from animals.

Vitamin D3 (mushroom source). You can only get this in meaningful amounts from the sun or supplements.

And B12 which comes from bacteria.
Animals are fed the B12 supplements too, that's usually how they get B12. Just cut out the middle man.

Lovely mate! I love being vegan!

 

[koalaboy999]

i fell asleep halfway reading this

 

[shortramuswarrior]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

or just be carnivore anyway, spinach has shit tons of oxalates which causes 80% of kidney stones, oculary blindness, etc (https://pubmed.ncbi.nlm.nih.gov/2297338/), broccoli is straight up one of the worst foods out because of the goitrogenic content which impairs brain development by worsening iodine deficiency (granted in low iodine diets which are vegan diets) (https://pubmed.ncbi.nlm.nih.gov/8675242/) ur soy proteins have 50% less digestibility and 100% less quality (https://pubmed.ncbi.nlm.nih.gov/23107545/), soy actually has a compound that acts as a 5-alpha-reductase inhibitor which leads to

• Less energy
• Weaker libido
• Poorer stress tolerance
• Brain fog or emotional flatness
• In men, a risk of feminizing hormone shifts
• In women, more estrogen dominance

fiber does more harm than good imo, literature shows how fiber has negative effects of mineral absorption due to mineral binding or physical entrapment (https://pubmed.ncbi.nlm.nih.gov/25976096/) and eliminating fiber completely resolved digestive issues in all participants in a controlled trial + increased bowel movement for NON fiber diet (https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/#sec4) , ur calcium intake is still gonna be horrible because 75% of calcium (the study is with spinach so ill go with spinach) in spinach gets inhibited by oxalates (https://pubmed.ncbi.nlm.nih.gov/12810415/) omega 3 content is still horribly acquired because of the conversion rate for ala (plant based omega 3s) to dha is below 5% (https://pubmed.ncbi.nlm.nih.gov/11844977/) granted i believe ur still gonna reach ur omega 3 goal regardless, son talking about "healthy fats" same fats deficient in vitamin a (retinol) d3, k2, also since were talking about fats, you do seem to be getting quite a bit of carbs in ur diet, are you not concerned about de novo lipogenisis? like studies show how dnl is the process where sugar turns to fat, drived by fructose and glucose, and dnl is thought to contribute to non-alcholoic fatty liver disease (https://pubmed.ncbi.nlm.nih.gov/257...ical,A lipogenic substrate that can drive DNL), keep in mind i didnt read all of it i was just skimming and bringing up points but i got like 50% of it down prolly

 

[shortramuswarrior]

hy eat that cholesterol artery clogging methane creating poison when delicious stuff like broccoli exists.

ragebait right? so cholesterol "clogs arteries" but tribes like the inuit and masai have high cholestrol diets yet no heart problems? must be a coincidence am i right its almost like epidemiologies are skewed by obese people and not to mention its not ldl to blame but its diets that elevate blood pressure to an extent where ldl can build but in arteries, notice how low carb high fat diets have low blood pressure? maybe its because its mixed diets actually cause it lol also broccoli is man made slop which fucks ur thyroid and iodine uptake which causes brain developmental issues https://pubmed.ncbi.nlm.nih.gov/8675242/

 

[Deleted member 267485]

veganism is a looksmin delete this fucking post

 

[eastbaysub5]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

this is crazy i didnt' know there were vegan .org users

 

[Palan]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

I hope when you have a child you feed it spinach, fucking dirty shitstain.

 

[asdvek]

I hope when you have a child you feed it spinach, fucking dirty shitstain.

You have a low IQ.

 

[Palan]

You have a low IQ.

dnr

 

[droidmaxxing]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

Good thread
Mirin

 

[Avskinov]

Simple Vegan Diet Guide (Beginner-Friendly)

A vegan diet means eating only plant foods and avoiding all animal products (meat, fish, eggs, dairy, etc.). To stay healthy, the key is eating a variety of nutrient-dense foods, not just cutting out animal foods.


---

1. Build Meals Around Whole Foods

Focus on minimally processed plants:

Leafy greens: spinach, kale, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Other vegetables: carrots, peppers, tomatoes, onions

Fruits: berries, bananas, apples, oranges


These provide vitamins, minerals, fiber, and antioxidants.


---

2. Get Enough Plant Protein

Include a protein source in most meals:

Beans (lentils, chickpeas, black beans)

Soy foods (tofu, tempeh, edamame)

Peas and legumes

Nuts and seeds


Example: rice + lentils, tofu stir-fry with vegetables, chickpea salad.


---

3. Don’t Skip Healthy Fats

Important for hormones and nutrient absorption:

Nuts (almonds, walnuts)

Seeds (chia, flax, pumpkin seeds)

Avocado

Olive oil



---

4. Whole Carbs for Energy

Choose complex carbs instead of refined ones:

Oats

Brown rice

Quinoa

Whole-grain bread or pasta

Potatoes and sweet potatoes



---

5. Key Nutrients to Watch

Some nutrients require extra attention on a vegan diet:

Vitamin B12: usually needs a supplement or fortified foods

Iron: spinach, lentils, beans (eat with vitamin C foods to absorb better)

Calcium: fortified plant milks, tofu, leafy greens

Omega-3s: flaxseed, chia seeds, walnuts

Vitamin D: sunlight or supplement



---

6. Example Simple Day

Breakfast: oatmeal with berries, chia seeds, and almond butter

Lunch: chickpea and spinach salad with olive oil

Snack: fruit + handful of nuts

Dinner: tofu, broccoli, and brown rice stir-fry



---

Main rule: eat a wide range of whole plant foods, include protein at meals, and make sure B12 is covered.


--

SEE EVEN THE TITAN IS VEGAN

 

[Avskinov]

dnr

WHAT IS BRO DNR"ING TO

 

[Palan]

WHAT IS BRO DNR"ING TO