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Home › Resources › Nutrition Guides

The Vegan Diet Guide

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by Lindsay Cotter Posted: August 15, 2022

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Autoimmune Protocol
Anti-Inflammatory
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Vegan Diet Guide

*This resource center is meant to be an overview and is not a comprehensive guide to implementing a Vegan diet. It is not intended for use as medical advice. 

What Is It? 

A vegan diet is one that places a strong emphasis on the consumption of plant sources and eliminates the consumption of any animal-derived foods including meat, dairy products, honey, and eggs. 

How to Implement a Vegan Diet

A common mistake people make when adopting a vegan diet is failing to properly educate themselves. This can lead to a lack of crucial vitamins and nutrients. Therefore, it is important to take the proper preparatory steps before proclaiming yourself a vegan. 

  • Eat a wide variety. In order to get the right amount of vitamins and nutrients such as iron, calcium, vitamin B12, and vitamin D, it is important to eat a wide variety of fruits and vegetables. Typically, at least 5 servings are recommended each day! 
Pro Tip

Nutrition Note: For examples of foods that contain specific nutrients, keep reading here! 

  • Consume enough protein. In order to properly fuel your body, it’s important to consume protein-rich plant-based foods such as mushrooms, lentils, beans, tempeh, nuts, and quinoa! 
  • Consume complementary proteins. Many plant proteins are considered incomplete, meaning that, unlike meat, they do not contain all of the essential amino acids needed by the body. Therefore, it is important to combine protein sources that when paired together provide all essential amino acids.
  • Consume whole foods. Just because something is labeled as being vegan doesn’t necessarily mean it’s nutritious. In fact, there are many processed items that are made with plant-based ingredients! As a result, as with any diet, it is important to consume real, whole food ingredients in order to fuel your body with high-quality protein, vitamins, minerals, and fiber. 

Who Can Benefit from a Vegan Diet? 

Although research is still being conducted, there has been evidence showing that a vegan diet can prove beneficial for those who are looking to lose weight as well as those who are at risk for cardiovascular diseases.

Foods to Avoid

Simply put, a vegan diet excludes any and all foods that are derived either directly or indirectly from animals. This includes: 

  • Meat: beef, lamb, pork, veal, organ meat, wild meat
  • Poultry: chicken, turkey, goose, duck, quail
  • Fish and Seafood: all fish, shrimp, squid, scallops, mussels, crab, lobster, fish sauce
  • Dairy: milk, yogurt, butter, cheese, ice cream, etc. 
  • Eggs: eggs and egg whites from chicken, duck, ostrich, etc. 
  • Bee Products: honey, bee pollen
  • Additives Derived from Animals: gelatin, omega-3 fatty acids, whey, lactose, casein
  • Other Foods that Contain Animal Derived Ingredients: bread, beer and wine, deep-fried foods, pasta, roasted peanuts, etc. 

Foods to Consume

  • Fruit: a wide variety of all fruits
  • Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
  • Beans & Lentils: black beans, chickpeas, lentils, etc. 
  • Whole Grains: oatmeal, rice, buckwheat, etc. 
  • Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc. 
  • Oils: avocado oil, coconut oil
  • Vegan Alternatives: meat, dairy products, etc. 

What to Eat

Vegan Breakfasts

  • Gluten Free Sweet Potato Waffles
  • Instant Pot Oatmeal in a Jar

Vegan Lunches/Dinners

  • Cumin Roasted Root Vegetable Soup
  • Vegan Mushroom Bolognese

Vegan Snacks

  • Coconut Almond Protein Bars
  • Spiced Pumpkin Seed Granola

Find a full meal plan here! 

Helpful Resources

Websites:

  • Deliciously Ella
  • Veggies Don’t Bite
  • The Curious Chickpea

Informational Books: 

  • Mostly Vegan: The Science Behind Why You Should Eat More Veggies
  • The Future of Nutrition 
  • Optimum Nutrition for Vegans
  • Vegan Savvy

Cookbooks:

  • The Oh She Glows Cookbook
  • Plant-Based Air Fryer Cookbook
  • Thug Kitchen

Sources:

  • The Vegan Diet
  • 13 of the Best Vegetarian and Vegan Protein Sources
  • What are complementary proteins, and how do we get them? 
  • Amino acids
  • Intake and adequacy of the vegan diet. A systematic review of the evidence

Diet Resource Center Menu

Overview
Autoimmune Protocol
Anti-Inflammatory
Vegan
Vegetarian
Whole30
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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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