Food Menu Guide for Those Who Want a Vegan Diet

Food Menu Guide for Those Who Want a Vegan Diet


Lately you must have heard about diet or vegan diet. Some Hollywood celebrities, such as Beyonce, Miley Cyrus, Anne Hathaway, Brad Pitt, and Jared Leto have adopted this diet. This one diet is said to be good for the body, ranging from can maintain heart and liver health, reduce the risk of diabetes and cancer, to make your skin ageless.

Hmmm, what exactly is the vegan diet?

One of the first things you should know is that a vegan diet is different from a vegetarian diet, even though they both do not eat meat. in a vegetarian diet you may consume other processed animal products, such as dairy products, eggs, and honey. Meanwhile, if the vegan diet you should not eat these foods. That is, the food you eat only vegetables and fruits only.

Not only that, vegans are actually more than just diet but also lifestyle. Those who are vegans refuse to use and buy all animal products, for example fashion products made of leather, wool or silk. They also will not use the product if they have passed the animal testing process. This is because the vegans hold the principle of crueltry free, which is anti-violence against animals.

However, if you just want to start adopting vegan just for diet alone. For you who want to try it, here is a food menu guide for you who want a vegan diet.



You can choose organic and unsweetened non-diary milk. Oh yes, non-diary milk is not only vegan but lactose-free, perfect for those of you who have lactose intolerance problems and you who easily feel heartburn when eating animal milk. Some of them:

Soy milk that has nutrients similar to animal milk. Have the highest protein content, which is between 8 to 11 grams of protein per cup. You who like to drink coffee can use this milk.

Almond milk tends to be lower in calories and sugar than animal milk. Also contains monounsaturated fats that are good for your heart. Almond milk you can mix coffee and used to make cakes.

Cashew milk has a creamy texture similar to animal milk. It’s just likely to have higher sugar and calorie content when compared with other non-diary milk. Make sure you choose a sugarless one

Non-allergic Rice milk contains vitamin B3, vitamin B6, iron, and magnesium. But, because it is made from rice, it has high carbohydrate and sugar content and low protein. Just like cashew milk, choose also that without sugar.

Oat milk has a protein of 4 grams per serving. However, it has high sugar and calorie content.



Margarine, which is made from vegetable oil, water, and salt. However, some margarine contains lactose and milk or whey curds derived from animals. So, check the composition before you eat it. This is the most suitable substitute for baking ingredients, and if you want to eat bread.

Avocados are suitable as a substitute for butter for bread spreads. Yup, avocado toast is vegan

Vegetable oils, such as olive oil, coconut oil, or even palm oil can be used instead of butter when cooking.



Meat is often used as the main source of protein, but actually there are many delicious vegetable proteins that can also provide nutrients that are not less than meat. Protein for example:

Tempeh and tofu made from soybeans. Tempe is often used to make artificial meat foods because of its elastic consistency, especially when made into stews or chili. Meanwhile, tofu that has a soft texture you can kreasikan as a substitute for cheese even so the ingredients for dessert.

Seitan or also known as wheat gluten. In texture and form, seitan is most similar to meat. High protein content but low in calories make it suitable for you who want to lose weight. But keep in mind that this food is not suitable for you who are allergic to wheat, sensitive to gluten, and have celiac disease.

Chickpeas are nuts that you often find in Middle Eastern food. This food is rich in fiber and other vitamins and minerals that are good for the body, ranging from vitamin K to zinc and phosphorus. To cook it make sure you soak it with water for 8 to 10 hours in advance.








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