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World Kickstart your week with this healthy vegan meal plan recommended by a registered dietician

20:10  24 november  2020
20:10  24 november  2020 Source:   businessinsider.com.au

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Planning healthy meals isn't difficult, it just takes a bit of practice. Find an example of a healthy diet, with a one- week menu of healthy foods. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.

Our healthy vegan meal plan is nutritionally balanced and perfect for beginners. The Vegan Society recommends eating at least one serving of flax seeds, walnuts or chia seeds every day to keep So, in order to succeed with this or any vegan meal plan , you’ll need to learn some kitchen skills.

a person preparing food in a kitchen: Vegan meals should be protein rich and full of protein. Vegan meals should be protein rich and full of protein.
  • A healthy vegan diet should consist of nutrient-dense whole foods, like fresh fruits and vegetables, as well as plant-based proteins from foods like beans, nuts, and legumes.
  • B12 and vitamin D are the most common nutritional deficiencies on a vegan diet, so it's important to make sure you're getting enough of these vitamins through fortified foods or supplements.
  • Many studies show that vegan and plant-based eating can promote weight control, maintain healthy cholesterol levels, and help you live a longer, healthier life.
  • Visit Insider's Health Reference library for more advice.

According to the American Academy of Nutrition and Dietetics, well-planned vegan diets are healthy for people at all stages of life, including children and pregnant women.

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Perfect for meal prepping multiple meals at once, freezing in the freezer, microwaving (no lid), then washing in the dishwasher ( recommended top The Goodness of Vegan Meal Prep. Whether you’re preparing your meals to save you time during your busy week , to meet individual fitness or weight

Yet, the sheer number of available diet plans may make it difficult to get started , as you’re unsure which one is most suitable, sustainable, and effective. Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

"I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle, diseases or who wants to optimise health," says Sujatha Rajaram, PhD, a professor with the Centre for Nutrition, Healthy Lifestyle and Disease Prevention at Loma Linda University.

So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet â€" both its benefits and downsides.

What to eat and drink on the vegan diet

"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says Sharon Palmer, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself.

"The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:

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This healthy meal plan is right for you if you eat a variety of foods, but want to eat healthier and eat more vegetables! This meal plan includes fish It’s our Healthy Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week . Simply download the spreadsheet and then

Many meals are freezable or can last three days or longer in the fridge, so whether you give it a go Working with a registered dietician to ensure recipes follow trusted NHS guidelines, the BOSH Buy now. ‘Green: Veggie and vegan meals for no-fuss weeks and relaxed weekends’ by Elly Pear

Eat often:

  • Plant proteins, whole grains, fruits, and vegetables (in a variety of colours) at every meal
  • Beans and legumes, at every meal
  • Nuts and seeds daily
  • Fortified plant-based milk daily
  • Plant-based oils, like extra virgin olive oil and avocado oil
  • Water often throughout the day

Eat in moderation:

  • Plant-based oils
  • Alcohol (beer, wine, spirits)
  • Coffee and tea
  • Vegan chocolate

Eat less often:

  • Highly processed foods such as potato chips and pastries
  • Sweetened sodas

7-day sample vegan diet meal plan

According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.

Day 1

a close up of a bowl of soup: Chickpea soup packs a flavorful protein punch and is a great option for dinner or lunch. Chickpea soup packs a flavorful protein punch and is a great option for dinner or lunch.

Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnuts

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Lunch: Tofu-kale-quinoa salad with vinaigrette

Dinner: Vegetable and chickpea stew with whole grain bread

Mid-morning snack: Fruit and nuts

Mid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumber

Day 2

a plate of food: Avocado toast with tempeh is a quick and easy vegan lunch option for those on the go. Avocado toast with tempeh is a quick and easy vegan lunch option for those on the go.

Breakfast: Whole-wheat toast with mashed avocado and tempeh slices

Lunch: Greek vegetable salad topped with white beans and vinaigrette

Dinner: Seitan vegetable stir-fry with brown rice

Mid-morning snack: Whole grain flatbread with nut butter

Mid-afternoon snack: Fruit slices with nuts

Day 3

a plate of food with a slice of pizza: Tofu is a great substitute for eggs in the morning, especially in the form of a tasty scramble. Tofu is a great substitute for eggs in the morning, especially in the form of a tasty scramble.

Breakfast: Tofu scramble with spinach, tomato, and whole wheat bread

Lunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbs

Dinner: Chana masala with brown rice

Mid-morning snack: Plant-based yogurt and fruit

Mid-afternoon snack: Fruit with nuts

Day 4

a sandwich sitting on top of a wooden table: Veggie burgers are a filling and healthy choice to satisfy your cravings for a juicy burger. Veggie burgers are a filling and healthy choice to satisfy your cravings for a juicy burger.

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Breakfast: Whole-wheat toast with peanut butter, orange wedges

Lunch: Power bowl with quinoa, vegetables, edamame, and almonds

Dinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condiments

Mid-morning snack: Hummus with vegetables

Mid-afternoon snack: Fruit slices with nuts

Day 5

a close up of food on a table next to a cup of coffee: Smoothies are a great way to get lots of fruits and veggies into your diet. Add a nut butter for extra protein. Smoothies are a great way to get lots of fruits and veggies into your diet. Add a nut butter for extra protein.

Breakfast: Protein-rich plant-based yogurt with banana and sliced almonds

Lunch: Vegetable chilli with whole-grain crackers

Dinner: Vegan chickpea vegetable paella

Mid-morning snack: Fruit and nut smoothie

Mid-afternoon snack: Apple slices with tahini

Day 6

a bowl of fruit: Bananas and peanut butter are a filling snack. Peanut butter provides a lot of protein to keep you full longer. Bananas and peanut butter are a filling snack. Peanut butter provides a lot of protein to keep you full longer.

Breakfast: Breakfast burrito with corn tortilla, black beans, and sautéed vegetables

Lunch: Greek pita with white beans and cucumber-tomato salad

Dinner: Thai tofu vegetable stir-fry with brown rice

Mid-morning snack: Peanut butter with banana

Mid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seeds

Day 7

a bowl of food on a plate: Oatmeal topped with nuts and fruit is another filling and satisfying dish. Oats are a great complex carb and the addition of nuts adds protein. Oatmeal topped with nuts and fruit is another filling and satisfying dish. Oats are a great complex carb and the addition of nuts adds protein.

Breakfast: Steel-cut oats with fruit, plant-based milk, and walnuts

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Lunch: Black bean tacos with a side of roasted broccoli

Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragout

Mid-morning snack: Fruit and nut butter smoothie

Mid-afternoon snack: Trail mix

Vegan vs. vegetarian vs. plant-based diets

While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:

  • Vegan:Plant-exclusive, devoid of any animal products (no dairy or eggs).
  • Vegetarian:Plant-based, includes dairy and eggs
  • Plant-based: Largely plant-based, but can include small amounts of animal food products. The Mediterranean diet is an example because it also contains some animal-based foods, mainly seafood, dairy, and eggs

The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 â€" c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a group of non-dairy vegetarians, and the term "vegan" was coined.

The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against animal cruelty and exploitation.

Benefits of a vegan and plant-based diet

Rajaram says that many studies show that vegan and plant-based eating can improve health. Major health benefits include:

Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are high in fibre and health-protective phytonutrients. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A 2013 study found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that plant-based diets help prevent and help manage type 2 diabetes.

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Lower cholesterol and blood pressure: If your cholesterol or blood pressure is too high, you may be at risk for heart disease. Studies show that a vegan diet could help. A 2017 review analysed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a 2020 analysis of studies found that plant-based diets lower blood pressure.

Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a 2019 study. Research has also shown that vegan diets may even lead to a reduction in the risk of getting cancer.

Vegan diet risks and disadvantages

"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not 'whole foods,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."

The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.

Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:

  • B12 is necessary for healthy brain function and the formation of red blood cells. "All vegans should worry about this, because B12 comes from animal products, and too little B12 can lead to negative neurological effects," says Palmer. While there are some foods fortified with B12, most vegans should take supplements, she says. Her recommended dose: 1,000 micrograms of B12 two times per week or 250 micrograms daily.
  • Vitamin D is important for bone health, as well as many other benefits, including possibly reducing depression. Vegans can get Vitamin D from moderate sun exposure, fortified plant-based milk, such as almond or soy milk, as well as from mushrooms exposed to light, says Palmer. "Almost everyone is short on this, no matter what type of diet they follow," says Palmer. She recommends scheduling a blood test every year with your doctor to check vitamin D levels.

While people new to a vegan diet are often concerned about whether or not they will get enough protein, Palmer says (and research confirms) that a well-planned vegan diet provides adequate protein.

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"If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fibre consumption, you may have difficulty with a plant-based diet.

On a practical level, you may experience some difficulties making vegan food.

Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says.

For a family that doesn't embrace vegan eating, "try modifying family favourite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.

Insider's takeaway

Choosing a vegan diet is a great way to maximise your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket.

A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk.

"If you're not ready to become a vegan, taking even small steps toward whole-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."

Related stories from Health Reference:

  • What is a vegan diet? A guide for getting enough nutrients
  • How to get protein as a vegan from 6 plant-based foods including sources of complete proteins
  • Why the Mediterranean diet is touted as one of the best by dietitians
  • What is the difference between veganism and vegetarianism? The health benefits and downsides of each
  • Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects

You can't treat a fever with home remedies, but you can find relief from your symptoms — here's how .
Home remedies for a fever include drinking plenty of fluids, getting lots of rest, and cooling yourself down with a cool pack or by wearing light clothing. There are no home remedies that will treat a fever, but there are ways to relieve your symptoms and feel more comfortable while your body recovers. If you've had a fever that persists for longer than a few days or if your prolonged fever is accompanied by trouble breathing, seizures, or swelling, it's important to seek medical aid. Visit Insider's Health Reference library for more advice.

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