7 supplements you need on a vegan diet: https://www.healthline.com/nutrition/7-supplements-for-vegans#1
Lucy’s common food swaps:
BEFORE GOING VEGAN:
Breakfast:
-
Coffee with dairy
-
Breakfast sandwich(es)
-
McGriddle
-
Breakfast biscuit(s)
Lunch:
-
Sandwiches
-
McDonald’s or Jimmy John’s with soda pop
Dinner:
-
Pasta with sauce
-
Tacos
-
Hot dogs
AFTER GOING VEGAN:
Breakfast:
-
Sometimes coffee (viewing it as a treat or necessity for energy)
-
Bagel and vegan cream cheese (Tofutti, Trader Joe’s)
-
Fresh fruit (blackberries, grapes,
Lunch:
-
Hummus and chips / pretzels
-
Nuts
-
Fresh fruit
-
Veggies like carrots and cucumbers
-
Leftovers
-
Healthier microwaveable meals (Amy’s vegan meals; Annie’s meals; Trader Joe’s frozen meals)
Dinner:
-
Cauliflower rice
-
Spring rolls
-
Mac and Cheese
-
Trader Joe’s
-
Aldi
-
Specialty mock meats and cheeses
-
Whole Foods is a vegan treasure trove
Brad’s common food swaps:
BEFORE GOING VEGAN:
Breakfast:
-
Cereal
-
Oatmeal
-
Peanut butter cinnamon toast / cinnamon sugar toast
Lunch:
-
Sandwiches, whether making it at home or buying out
-
Stir-frys and fried rice
-
Microwaveable meals
Dinner:
-
Stir fry
-
Takeout of any kind (pizza; burgers; hotdogs)
AFTER GOING VEGAN:
Breakfast:
-
Oatmeal with peanut butter; chia seeds; almonds; hemp seeds; dark chocolate; walnuts
-
Keto bars (Dang bars; Revol snacks; look up other brands)
-
Nuts and seeds
-
Dark chocolate (Endangered Species)
-
Mixed nut butters
Lunch:
-
Amy’s meals
-
Indian meals
-
Sandwiches with vegan substitutes (Yves; Smartlife; Gardein)
-
Salads of many different kinds
-
Medleys of fruits, nuts, and veggies (grapes, carrots, cherry tomatoes, walnuts, cashews, almonds, pistachios)
Dinner:
-
Stir frys: vegetables with a sauce or two
-
Takeout of any kind (pizza; burgers; hotdogs)
-
Potato samosas
-
Steamed veggies (broccoli; carrots; cauliflower) with tofu or seitan
-
Vegetables or starchy vegetables with Gardein
-
Veggie burgers or sandwiches
-
Kuma’s
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Erik Marcus’ The Ultimate Vegan Guide: https://www.amazon.com/gp/product/B00520DB7M/ref=dbs_a_def_rwt_bibl_vppi_i1
American Dietetic Association study: https://www.ncbi.nlm.nih.gov/pubmed/19562864
Micronutrients to watch for when vegan:
- Vitamin B12: https://veganhealth.org/vitamin-b12/
https://nutritionfacts.org/2014/12/18/the-vitamin-everyone-on-a-plant-based-diet-needs/
https://www.onegreenplanet.org/natural-health/the-top-things-to-look-for-when-choosing-a-vitamin-b12-supplement/
https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12
8Greens - https://8greens.com/
https://www.amazon.com/365-Everyday-Value-Vitamin-Lozenge/dp/B074J9RKY1
https://www.amazon.com/365-Everyday-Value-Vitamin-B-12/dp/B074MGNNSV
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Omnivore vs. vegan nutrient deficiencies: https://nutritionfacts.org/video/omnivore-vs-vegan-nutrient-deficiencies-2/
- Vitamin D: https://veganhealth.org/vitamin-d/
https://nutritionfacts.org/video/how-much-vitamin-d-should-you-take/
Supplements:
https://www.amazon.com/Garden-Life-D3-Vitamin-Supplement/dp/B00K5NEPLW
https://www.amazon.com/Garden-Life-Vitamin-Supplement-Raspberry/dp/B016P97OM6
Vegan Vitamin D gummies:
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- Omega 3s (specifically long-chain): https://veganhealth.org/omega-3s/
https://nutritionfacts.org/audio/omega-3-fatty-acids/
https://nutritionfacts.org/video/omega-3s-and-the-eskimo-fish-tale/
