What is a good and healthy daily vegan diet?

For a science project, I must pretend to be a dietitian and give a healthy diet schedule of about 3 days (breakfast, lunch supper and snacks). I don't know tons of stuff about being vegan, just the main ideas. Do any of you vegans have an example of a healthy daily vegan diet that you may go through everyday? Any info helps. thanks :]What is a good and healthy daily vegan diet?
Well, Amanda, the people who said that there's no such thing as a "healthy vegan diet" don't understand that the human body needs 5 things: protein, fats, carbs, vitamins, and minerals...and that a human can get these five things from all plant sources. The essential amino acids in avocado aren't magically worse than the essential amino acids in beef. Some even complain that B12 supplements are harder for the body to metabolize...they don't know why, but they say it...and it's technically true (most B12 supplements are made with cyanocoalbumin), but they are ignorant to the fact that the same variant of B12 (cyanocoalbumin) is what's found in meat...





Myself, I'm a vegan and I'm into bodybuilding and will be switching to powerlifting within the next couple weeks. There are other vegan bodybuilders and powerlifters, and Vegan Society founder David Watson died at the ripe old age of 95...you just need to know what you're doing. :)



For breakfast, I'll typically have one of the following:

-Hashbrown scramble (grated potatoes cooked with onion, spinach, kale, mushrooms, sprouts, garlic, broccoli)

-Natural peanut butter + banana + whole grain bread + cinnamon sandwich

-Couscous + oatmeal + dried fruit + nuts + flax seed + sliced banana (all made like a serving of oatmeal, cooked together).



I'll have snacks between breakfast and lunch, and between lunch and dinner. They can be any of the following:

-Wrap with fresh vegetables, avocado, and hummus

-Hummus with slices of cucumber, carrots, and other veggies

-Blue corn tortilla chips with homemade pico de gallo salsa

-Protein shake (I'm on the go and lift weights, so this is convenient for me to get my protein, but as a vegan, you don't have to rely on protein shakes for your protein intake) and a piece of fruit

-Trail mix

-Lar*a*bar or other vegan whole-food bar

-Coffee and protein shake with a piece of fruit

-Half a serving of a meal



For lunches and dinners, I'll have any of the following:

-Large salad made with a variety of mixed greens, dried fruit, nuts, sprouts, mung bean sprouts, avocado, cilantro, and mushrooms

-Stir fry

-Black beans and rice with tomatoes and cilantro

-Pasta or Gnocci topped with a marinara made with: tomatoes, kale, spinach, fresh basil, onion, carrots, lentils, barley, zuccini, yellow squash, and mushrooms

-Curry made with potatoes, parsnips, carrots, celery, lentils, wild rice, and butternut squash

-Pizza made with flatbread, pesto paste, marinated artichokes, whole garlic cloves, halved grape tomatoes, fresh basil, fresh spinach, balsamic vinegar





As you can see, I don't just have "pasta and marinara," but I include a wide array of vegetables. For this reason, I am able to ensure that I get a variety of nutrients far better than the average diet...no matter if you're an omni, vegetarian, or vegan.



Hope this helps.What is a good and healthy daily vegan diet?
For lunch yesterday I had a torilla filled with sweet potatoes, veggies and a vegan bread spread. Grilled and rolled it up like a burrito. Breakfast I usually have cereal with soy milk or on weekends pancakes (there are vegan recipes, you do not need eggs for everything!) with real maple syrup and fruit. Snacks include soy yogurt and granola, crusty bread toasted, fruits, nuts, etc. Dinners can be salads with all kinds of seeds, nuts, fruits, etc. Tofu can be substituted for every chicken meal. I make tofu Parmesan, tofu stir fry, baked/broiled with red sauces and pasta, spinach filled raviolis with peppers and summer squash. Seitan is also a great meat substitute and very good for you. The options are endless. Check out blogs like http://veganyumyum.com/ to get more ideas.
If done correctly, a vegan diet is far healthier for the human body. I finally believed this after I went vegan 8 months ago and now feel better than I ever have! I won't go into too much detail but this is a typical day for me.

Bfast: Smoothie with banana, fresh frozen fruit, soymilk fortified with Omega.

Snack: Dried fruit and raw nuts.

Lunch: Spinach salad with carrots, onion, carrot, avocado, etc. and homemade balsamic vinagrette, and a piece of whole grain crusty bread.

Snack: Piece of fresh fruit like fresh pomegranate or kiwi or whatever's in season.

Dinner: Brown rice, lots of veggies and tofu stir fry.

Snack: Dark chocolate (check ingredients) and red wine.What is a good and healthy daily vegan diet?
I agree with the first poster. "Healthy vegan diet" is an oxymoron. In the short term (the three days specified by your assignment) a person on a vegan diet will be ok. However long term there will be nutritional deficiencies.
Fruit for breakfast 2-3 pieces (Fruit is most easily digested on an empty stomach and without other food in there is why)



Veggies and grains for lunch



Veggies, grains, tofu or soy meats, beans, breads for dinnerWhat is a good and healthy daily vegan diet?
No such thing. No sane dietitian would ever recommend a vegan diet. Unless you want to fail i strongly suggest you change your project to an omnivorous diet.