What is Reddit's opinion of Dr. Greger's Daily Dozen?

From 3.5 billion Reddit comments

Sure. If you are health conscious, here is an app by Dr. Greger of nutritionfacts.org that has all the foods you should aim to consume each day.

Check out Nutritionfacts.org for the latest and most accurate nutritional research in easy to digest and thoroughly cited videos/articles

As for supplements I recommend:

• 250mcg/day or 2,500mcg/week of CYANOCOBALAMIN Vitamin B12

• 2000IUs minimum daily of lichen-based Vitamin D3 (lichen based is vegan)

• 150mcg of iodine daily. I got a 1,000 day supply for $10 at Natural Grocers. Shop around.

If you are not health conscious and want good delicious vegan options then go to your nearest "natural/health" grocer and try out their vegan options of lunch meats, cheeses, frozen goods, etcetc. You won't know what you like until you try it. Goodluck and thanks for being ethically consistent

Ich hab zB gern die "Linsen an Sosse" die es in diversen Supermärkten zu kaufen gibts. Die haben eine Kaloriendichte < 1, machen definitiv satt und sind spottbillig.

Dazu kommt, dass du da noch eine gute Portion Eiweiss und Ballaststoffe aufnimmst.

Wenn du generell am Abnehmen und am sich-gesund-ernähren interessiert bist, kann ich dir herzlichst empfehlen dich zum Thema "Whole Food Plant Based" einzulesen.

Hier gibt es 5 metrische Tonnen an ernährungsrelevanten Studien-Auswertungen und hier dazu passend eine App mit der du die empfohlenen Lebensmittelgruppen täglich tracken kannst.

Sag Bescheid, wenn du noch Fragen hast!

Hi, an appointment with a nutritionist with vegan guidance wouldn't be bad. On the other hand, I leave you the following Dr. Greger's android app that can serve as a guide for daily rations: Daily Dozen

Some advice from a long term vegan:

Learn to cook at home. It's not important at first, but eventually for optimal health you'll probably want tsro cut oil out of your diet (all oil causes cardiovascular disease) and focus on whole foods. I highly recommend you try and follow the Daily Dozen and be sure to get the right amount and right kind of b12. You'll also want to keep an eye on things like vitamin d, iodine (especially if you cut salt) and zinc (hard to get from plants). Multivitamins have been associated with an increased risk in cancer, and often contain junk you just don't need and end up peeing out in neon color. Get vegan versions and just take the couppe vitamins you may need (b12 is critical).

Once you get good at cooking, make sure you pre-eat (bringing your own meal can be rude, and NEVER trust anyone else's definition of vegan - there are so many hidden animal products in things) before parties and such, but also take a dish to eat there and share. Don't tell anyone it's vegan until after. Keep doing this. Eventually, they will beg you to bring your food. Then they will accept you as awesome. Do not try and preach or convert people. Instead, be an example of health and happiness.

As far as the meat thing, it just gets worse. I keep my head down and just try to avoid being around it. I promise, you never get okay with it or better at this part.

If you want to learn the best way to take care of yourself, read "how not to die" by Dr. greger. Or you can just follow the Daily Dozen diet for free on your phone and just trust that it works and that he did the science almost no other vegan doctors did.

It's on apple too but you're on your own finding it. https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

As a vegan college student living in a shared apartment, the best advice I can give you is that YouTube is your friend. You'll probably be able to cook the same recipes in its vegan version.

Supercook.com will probably help too, especially if you like to be more creative with what you have around.

And last but not least, check Dr. Greger's daily dozen (available also for iOS) to meet your daily nutritional needs, if you half-follow this guy's advice (he's the founder of nutritionfacts.org and a very good researcher), you'll surely start feeling A LOT better in weeks.

Edit: Good luck, buddy, just ask if you need anything else!

He obviously has a vegan bias but I think if you are a vegan (or want to become vegan) then his 'daily dozen' is a great guide to follow to help maximize your health and your chances of thriving. He even has a nifty app to help you track your success each day. As another user said below, I'm also glad that he makes a strong distinction between being a 'junk food vegan' and a whole foods vegan, since many vegan junk foods are pretty terrible for your health.

And try to take the iron with vitamin C as it increases its absorption.

I recommend she at least follows Dr. Greger's daily dozen, remember to take B12 about 2500mg/week of cyanocobalamin (or 1000mg/3 days or 250mg/day. 1000mg/day if it's methylcobalamin), research also shows that a small supplement of 150mg of DHA and 150mg of EPA is important (not only for vegans, you must actually take it too) these are a couple of steps in the right direction.

Edit: btw, foot skin peeling can be anything, but at this season it will mostly be slight dehydration or a skin problem due to the raising temperatures.

There's also a free companion app: iTunes / Google Play

For b12, you can take little chewable tablets. Don't worry about keeping them under your tongue. It's been determined to make no difference. Mine cost $4/year.

Iron is found in many whole plant foods. I'm above 150% recommended intake most days. I'd avoid iron supplementation unless ordered by a doctor.

To remind me to eat more than just bananas and peanut butter, I have just the food from this list printed out and stuck on my fridge to be marked with magnets. The app works too, but I like something tactile on my fridge that doesn't reset at midnight. It's usually close enough to nutritionally complete if you stick in cronometer.

The only supplements I take regularly are b12, vegan D3, algae oil. I also take dulse for iodine, but that's a food, just dosed like a supplement. I sometimes take an iron-free multi or B-complex for late night stamina. It feels like it helps, but I can't prove it. A double-blind test would not be possible because I can look at my urine and know whether I've taken it.

No, you don't, Jesus... I don't know why these pages misinform people so much, it's true that you need a bit of a nutritional background to understand, but that's just bad formatting by the web creators.

You can get EVERYTHING (except B12 if you don't take fortified foods, and a small algae Omega-3 supplement is recommended, especially when you get older, but both of these supplements are recommended for an omni diet too -I'll source my claims in a second-) from a vegan diet, moreover, vegan diets are LESS deficient than omni diets ( Source, please, check it ). So, if you take sufficient calories and follow easy guides like Dr. Greger's Daily Dozen , you're up to go.

I'd recommend that, if you truly want to be healthy, read any of these books:

How not to die. Eat to live. The China study.

Or you can check nutritionfacts.org, which is how I started.

If you don't like logging each individual food there's a great app called Daily Dozen that has 12 categories of foods you should eat every day, and you just tick off boxes for every serving. It's all based on actual nutrition science and roughly eating the recommended foods should cover everything. There's also a ton of info on every food and what it's benefits in preventing diseases are. Completely free iOS and Android.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

In general I can't recommend nutritionfacts.org enough.

Welcome to the club, buddy. I'm a 20-year-old senior student of Physical Exercise Sciences in Spain and you're exactly where I was earlier this year.

You've already received really good advice on recipes and so on, I'll give you some tips based on personal experience:

-Veganize the foods you already know (it's a good start). I used to love pasta so I just didn't stop eating it, I learned how to cook zucchini pasta and pasta with mushrooms following videos on YouTube.

-A pressure cooker is fantastic as it will cook everything faster and allow you to cook beans (depending on which you choose, they have higher protein content than most meat, and are way more nutritional).

-Focus on following a small guide like Dr. Greger's daily dozen to get the micronutrients you need and then bulk-up the calories with cereals and legumes. I consume up to 4000kcals/day and couldn't do it if I didn't focus on calory-dense foods after making sure I've got the nutrition I need.

-Read and listen, you'll learn more than you think. There are amazing nutritional books like: The China Study, How not to die, Superimmunity, and so on. You can also find great podcasts and conferences from doctors like: McDougall, Neal Barnard, Fuhrman, Greger, Brian Clement, etc.

Check out the Daily Dozen app! (links at the end) I base my grocery shopping and meals around hitting all of my recommended servings of different foods, and when I entered all of my meals for the day into cron-o-meter the other night my micro-nutrient levels were almost perfect. It leaves a little room for stuff like fats and carbs or whatever else you want to hit your TDEE with, while giving you all of the nutrients that Soylent would. The guy behind Daily Dozen, Dr. Greger, is a clinical nutritionist who advocates eating a whole foods plant based diet.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en https://itunes.apple.com/us/app/dr.-gregers-daily-dozen/id1060700802?mt=8

forgot that theres a free app also https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en

Try to eat whole plant foods. This app can help you decide what to eat when you don't think you're getting enough variety. Reductionist apps like Cronometer can be helpful if the tedium isn't too much for you and it won't cause you to eat cookies for dinner and then try to compensate with a protein shake. If you just avoid oil and sugar isolates, you'll be better off than most, because your calories will be coming from stuff that provides more than just energy.

Grab the daily dozen app for your phone. Use it as your guide when your first starting out. Try and check off as many boxes as you can.

Keep in mind the whole food part of WFPB and you can't go wrong. Processing a whole food isn't necessarily bad but ask yourself - has anything good been taken away (fibre?) or anything bad added (oil?).

There are very few prepackaged foods that truely WFPB. Part of learning how to transition is dealing with the loss of easy grab and go foods that you're used to. It can be easy again, but you've got to learn how to make WFPB equivalents that you like and create the time to make them. It's a challenge but worth it in the end. You can do it 🙂! Keep checking around here for great ideas.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

I think there's an Apple app as well.

This is a great question and it's cool to see someone acknowledging that a vegan diet is possible on a tight budget. I used to live out of the food bank as a vegan (and still had yearly bloodwork that showed me as all good) so it's definitely possible. My main recommendation is beans and rice for staples. Apart from that, everyone should be eating fruits and veggies where possible anyway (though i am far from a model human here).

My last two recommendations are to find a good vegan multivitamin (or at least a B12 supplement). I use Hippo 7 ($30 per month), but there are others as well. B12 is cheaper if that's too much. And my very last recommendation if you really are shooting for optimal diet (vegan or non-vegan), i recommend downloading Dr Gregor's Daily Dozen app which makes it easier to be a conscious eater. Hopefully this helps, and congrats on your first steps :)

Well worry no more! :D

apple: https://itunes.apple.com/au/app/dr-gregers-daily-dozen/id1060700802?mt=8

android:https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en

Use Dr. Micheal Greger's Daily Dozen app for Apple or Android, and follow the 21 tweaks for weight loss on that app. It is very effective, and easy weightloss. I also recommend taking the supplements he recommends for Optimal Nutrition on the NutritionFacts.org website.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

https://nutritionfacts.org/optimum-nutrient-recommendations/

I stopped worrying about micronutrients when I started using this app.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

I am 62, and a lifetime of eating "healthy" with low fat, moderate protein, and low simple carbs and by 50 I was still at high risk for heart attacks. My brother had emergency quad bypass and he was in better shape than me. What I eating now is food that is dense in nutrients per calorie. Oil and sugar have zero nutrients per calorie. Nuts and seeds are high fat and nutrient dense. Same for avocado. Sugar, honey, and maple syrup are zero or near zero nutrients. Dates and fruits are dense. Even if you add meat to this daily dozen (dash diet or Mediterranean diet) you are far better off and don't need to worry about macros. I have gone from 249 lbs to 160. Cholesterol is low, arterial function has improved, and my achy joints feel much better. I worried a lot about protein till somebody showed me how much protein plants have. The one that blew me away was when I learned that iceberg lettuce is 10% protein per calorie. You get enough calories and you are guaranteed to get enough protein. Same with fats and complex carbs. I do take vitamin D and B 12. But this is my cheap and healthy and I don't miss any foods I used to eat because I feel so good.

Beans/tofu and potatoes make a big part of my diet. I would definitely recommend doing a starch and a protein as the "main" portion of the meals. And then adding in leafy greens and other vegetables. For example, i just made "tofu curry". Potato, air fried tofu, and cauliflower with a bunch of seasonings. I just ate some over rice with a side of sauteed spinach.

I would also recommend the daily dozen app. Shows you a good foundation of what you need to eat if you don't want to track everything.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

I use the daily dozen app, it's by michael greger who also runs nutritionfacts.org. It's a good way to make sure you're getting a balanced diet

Nutritionfacts.org is a great resource for information. Also their YouTube channel is great.

The daily dozen app is great for building the habit and ensuring you're getting what you need.
https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

Watch the pleasure trap Ted talk which will help understand the psychology of cravings and transition to WFPB.

I think you should create something simple. An app that I use and recommend is https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen It's a bit different than MyFitnessPal. I think it will be difficult to add every food to your database or to find one that has that.

visit nutritionfacts.org and get the daily dozen app, stick to it and if it's diet related you'll feel better in 30days.

I used to feeling odd when i started, and that was because i didn't know anything about nutrition, this app really helped me and explained several things. https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

Oatmeal, kiwi, frozen raspberries, frozen mango, ground flax seeds, shredded coconut. A quadruple point breakfast, on my Daily Dozen app. :)

Read up on nutritionfacts.org . It has everything you need to know and more being added regularly. In 10 years of doing this, I wish this site existed in the beginning instead of me learning the hard way. It's an incredible resource.

Also, here's the Daily Dozen app for Android. It's on iPhone too. All you do is check off the foods you eat and try and get them all. There is a question mark next to each food to tell you what qualifies. Do this and you will feel brand new.

Please note that there are no oil or white/yellow potatoes in this app. This is because they aren't good for you. You can learn to become post oil if you try, but it will take time. Take things step by step and you'll get there. This is a goal, not an orthorexia lifestyle. Less fry and more bake, steam, microwave, and boil. I don't even use my frying pans any more.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

If eating better is the goal, something like the Daily Dozen is a reasonable checklist:

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en

https://itunes.apple.com/gb/app/dr-gregers-daily-dozen/id1060700802?mt=8

That's great you have access to good foods and your parents sound helpful! You definitely need more than one serving of fruit a day. I suggest you start learning more about the importance of vitamins and minerals and the place I recommend you go for that is NutritionFacts.org- tons of short videos. The medical doctor who runs this site is Michael Greger and he also has an app you can throw on your phone to help you get what you need: https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en_US. In a nutshell, I would stop consuming as much processed foods as you can. Sauces, peanut butter and garnishments added to your diet should be fine. Just don't make the base of your diet processed. Check out High Carb Hannah on Youtube, she has a TON of healthy recipes. Start carrying fruit with you to school! Eat as much as you need to feel full. Make batches of recipes that will last you for days and leave them in the fridge. That way when you want a meal fast, you have something ready to go. Examples (beans and rice, baked potatoes, sweet potatoes). Whether you eat your greens in a fruit smoothie or a salad, try to pack in spinach and kale daily. As for bugs, they are a fact of life and they are in all processed foods. You just don't see them because they are ground up. You can always rinse your veggies and fruit to feel better. And you will feel better if you change your diet.

Another great app beside Recovery Record is the Daily Dozen Checklist (iOS or Google Play).

There's no numbers or triggers. You just log your food to make sure you hit enough volume and food groups.

Dr. Greger's Daily Dozen app for Android and iOS.

Direct links to the apps:

• Android
• iPhone

Here in Minnesota, I budget $6 average for my whole day, with at least 400 grams of greens/cruciferous and everything else I have this app remind me to eat so I don't feel lethargic the next day.

Chives are really easy to grow. You just plant them once and then they're always there year after year whenever you want some. My dad used to have a patch and I'd eat the flowers.

I would go back to hclf and just make sure you are getting enough calories and ample protein in the form of legumes. You want to include some nuts and seeds in your diet, just don't go overboard. Personally, I am hclf + gregor's daily dozen There's an app for that

He needs counseling, this is an emotional/psychological problem that he needs to address.

If it were as simple as not having been exposed to the knowledge of how not to die from bad nutrition I would simply say buy this book and download this app but somehow, I feel some deeper issues need to be dealt with.

Best of luck.

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *****Nuts/Seeds/Dried fruit: **Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

I made this a while ago so some links might be broken.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.
• Seaweed for iodine if their isn't enough in the soil where you live.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

Haha thanks, I believe if people would give it a shot they'd see what I'm talking about and they would not regret it.

Everyone needs to check this new upcoming vegan documentary (here's a trailer):

https://www.youtube.com/watch?v=bKJpyMuFDxU

There's websites and facebook groups that mentor you personally (for free of course), they give you info, recipes and all kinds of help:

https://www.challenge22.com/challenge22/

There's an incredible app for your phone that everyone should check out: The Daily Dozen

It's a great guide for a healthy diet (of course you adjust for your caloric and protein needs e.g. athlete or active job).

Here's another vegan challenge guide:

https://www.22daysnutrition.com/blog/wp-content/uploads/2013/12/Vegan-Meal-Challenge-Recipe-Book.pdf

and one more:

http://www.whatthehealthfilm.com/vegan-challenge/

Awesome! Now read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *****Nuts/Seeds/Dried fruit: **Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Dessert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Desert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have desert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Theveganrd. The only health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

I love your username! I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *****Nuts/Seeds/Dried fruit: **Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Theveganrd. The only health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

A guide with plenty of my facorite recipes [short easy videos] and desserts. There is a video on how simple vegan food is as well and other tips. Good luck! Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.
• Seaweed for iodine if their isn't enough in the soil where you live.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

Hello! Also 18 here and with a very limited budget. Now why you do it and learn a bit about nutrition. Get your staples. Of course not everything on the list. But really frozen and dried food is where it's at.

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.
• Seaweed for iodine if their isn't enough in the soil where you live.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

When someone makes a claim, the burden of proof is on them to show that it is right, it's not on you to guess what she's referring to, so ask her again what specific enzyme or compound she was thinking of, and then you can respond to it (or them, one at a time).

For an example anyway: here is a comment specifically on nutrition from fish and why you don't need to eat it to be healthy (and getting the same nutrients from other sources can even be safer). It is not irreplaceable, and has vegan alternatives, but you shouldn't have to guess as to which compounds within any one specific food or range of foods she might be interested in; it should be up to her to name exactly what she thinks would be missing, so that you can start a discussion about it.

These type of anti-vegan arguments against antinutrients, or essential or even non-essential nutrient "deficiencies", etc., have all been made and responded to often many times before.

All of these explanations aside, fundamentally, the reasons we know why veganism doesn't cause some kind of nutrient deficiency is because

• there is a long medical history of observing and testing for nutrition deficiencies so we know what to look for
• vegans don't show signs or high rates of diseases of nutrient deficiency (things like scurvy for Vitamin C, beriberi for Vitamin B1, rickets for Vitamin D, etc)
• vegans don't show higher rates of unexplained diseases or overall mortality rate, and
• veganism may even be beneficial for specific diseases or conditions (vegans have the lowest BMI and are the only dietary group which has on average a healthy BMI, up to a 60% lower risk of developing Type II Diabetes, etc).
  

Finally, this kind of information and collected research is why, aside from what any one person or even one doctor thinks (unless they have a completely new idea that goes beyond the current best understanding is, for which they are free to publish a paper about), the current scientific consensus (representing the current best combined views of thousands of doctors and dietitians) from all the major nutrition and dietetics organizations in the world is that well-planned plant-based diets are healthy for all stages of life.

> I'm not sure how to get her to understand that you don't need meat.

Different people are convinced by different things. Some people want to see direct results, personal experience, or evidence from their own lives, not just nebulous population studies. One way to show her more directly that veganism can provide all the nutrition she needs is by asking her to track her current diet on a free, online nutrition tracker, like https://cronometer.com/, for a few days, and then track it while following a healthy version of a plant-based diet, like a Whole Foods Plant Based (WFPB) diet (see /r/PlantBasedDiet or Dr. Geger's Daily Dozen app). Especially compare the amount of fat, salt (Sodium), and sugar being consumed in each.

The whole thing can be done in less than a week, and changing her diet for only a few days is extremely unlikely to create any sort of nutrient deficiency.

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

Go to challenge22.com for help throughout the 21 data by a mentor. Make sure you aren’t eating a lot junk food. I recommend oatmeal as a staple for breakfast. So many different ways to cook it. Oats, peanut butter, ground flax seed, chia seeds, bananas, blueberries, pitted dates, raisins, almond milk (or any other non-dairy milk), cinnamon, and little maple syrup to sweeten it. These are just some of the things you can add to it that I like to use a lot.

If you like tofu, I recommend it, nothing bad from the soy, don’t worry. I recommend listening to this. After watching it you can download the daily dozen app. He explains the whole process and list in the video so you know what you are doing with the checklist. iOS Android

Oh there are so many options!

You can look into a chicken alternative while you're transitioning.

You could also replace the chicken with some well seasoned tofu or veggies!

Or you could just eat more beans with your rice!

I like to try and keep Dr. Greger's daily dozen (link to the app because I can't find the list) in mind when I'm eating. Everyone does vegan a little different, so you'll find your groove, but for the most part we agree that plant based, whole foods are the best!

There are a lot of good resources in /r/VeganRecipes and tons of vegan food blogs on YouTube.

Good luck!

useful links: https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en https://itunes.apple.com/us/app/dr.-gregers-daily-dozen/id1060700802?mt=8

Greger's Daily Dozen!

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

love that doctor, just installed the app its free

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=es

I'd say 99% of vegans right now were there before. I definitely was.

I used to eat meat 3 times per day. Used to eat cereal with dairy milk. Used to eat omlettes. Huge mayo and chicken sambos (sandwiches). Ice creams, muffins, cakes, crisps, pretty much everything. Used to always get the meat option at take aways and restaurants (ducks, pizzas, kebabs, burgers and so on). I mean I used to eat what all of us grew up with eating.

After making the switch I couldn't say I miss any of that stuff. I have literally re made or bought a vegan product as a replacement for all those meals mentioned above (not even playing, I mean everything).

Check out some of these recipes: seitan steaks, cauliflower bbq wings, kung pao tofu, bean wraps (called burittoes in 'MURICA, make sure to add ripe avocado), lentil tomato stir fry, these are just off the top of my head, there's so many deserts, soups, stews, stir fries that I haven't mentioned. You can even do vegan grilling and here's one more and there's a ton of ways to prepare starch so that it's not plain). ^^You ^^need ^^to ^^get ^^some ^^hummus ^^and ^^nutritional ^^yeast ^^:)

I just feel so much better after filling up on lentils or beans instead of chicken and steaks. Recovery is 100% better. Cleaning after eating is way easier (no grease, no cutting boards to scrub, no worry of e.coli/salmonella spreading).

If there's one thing you should know about vegan cooking it's this: The most important step to making a killer vegan meal is getting your spices and sauces right.

If you really want to make sure you're maximizing the health benefits you get out of nutrition I suggest downloading a free app called &quot;Daily Dozen&quot; the whole idea is Dr. Gregers and you simply have a list of foods that you need to eat every single day, and you just tick a box once you eat a serving. It's very useful.

If you have some savings, you could consider visiting a vegan nutritionist, or an online consultation. Or just go it alone using the awesome resources online.

Dr. Gregger's vegan food checklist "Daily Dozen" app is great. It's not a "meal" planner, but if you use it for a few weeks you'll figure out how to get enough of everything in your diet.

Here's a link to the APP you can download to your phone, and here's a VIDEO explaining it.

For meal planning, I highly recommend you create your own. Visit lots of vegan cooking blogs and youtube channels. Just poke around these sites and saved links to the recipes that sound delicious to YOU, and start cooking. That's how I did it after going vegan instantly while watching Earthlings and having no idea how to do it. Now I've got a few dozen go-to recipes I love, from snacks to all kinds of meals. I couldn't be more satisfied with food than I am now, all thanks to the internet!

Some of the recipe sites I've used are here and here and here and here. And I've used recipes from many other sites.

As far as nutritional supplements, I'd recommend putting nutritional yeast and finely ground flax seeds in/on almost everything you make - stews, soups, salads, mashed potatoes, hummus, and so on. Both provide lots of nutrients.

If you want to take a supplement, you can get a vegan multivitamin like Deva, or just take a B12 vitamin and a D vitamin daily.

If you don't like to cook, I'd suggest either (1) cooking one day a week and making 2 recipes with 6 servings each (reheat as needed), or (2) start off using "fake meat" products like Gardein, Amy's vegan meals, etc. Even Walmart and Target sell a lot of this stuff nowadays.

Good luck, pal. I hope you're getting your mojo back!

Article about vegans/vegetarians and longevity

Article about weightloss with a plant-based diet

Really long article about Dr. Michael Gregor and his work This guy devoted his life to inform the public about the plant-based diet and its benefits.

Here is his book
This book focuses on longevity in general and mainly about all the chronic deseases that we could prevent with a plant-based diet and therefore live longer and healthier.

His site This site is like google for nutrition facts and all around questions about vegan/vegetarian diet.

If you don't have time reading all the articles there is even an app from his book that gives you a checklist of the optimal nutrients you need for the day. iOS Android

Sorry in advance for my grammar and possible editing errors. With all that in mind: Stay healthy and the future can come!

Check out Dr. Greger's Daily Dozen app - it's free and works for iphone or android.

Android

iOS

A good place for general plant-based nutrition information is VeganHealth.org

http://www.veganhealth.org/articles/intro

Another solid resource of information is NutritionFacts.org:

http://nutritionfacts.org/

When it comes to simple recipes, a few of my favorites are:

• http://minimalistbaker.com/
• http://thevegan8.com/
• http://www.veganricha.com/

A great mobile app for ensuring you get a good variety of plant-based foods is "The Daily Dozen" (android, ios)

I have seen the daily dozen app recommended a lot:

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en_US

follow this and you'll be fine. There's an app as well for both iOS and Andriod that just acts as a daily checklist to make sure you're getting the right servings of foods.

Something like this may help: https://nutritionfacts.org/app/uploads/2018/03/metric.png (also imperial).

Doesn't require much thought if you have a wildly varied diet, but won't hurt to check off items on that list until such time you're used to eating anything and everything (sans animals!).

There are apps too: iOS | Android

Exercise and sleep are the two most important factors, but it isn't as if diet can be an inhibitor, if you want to be at optimal performance, then if diet provides 0.1% then that's at least worth doing in the long run. It also comes at costs, so the benefits can be considered as well. Weightlifting and aerobic exercise both assist in at least preserving IQ as you age, and on Wikipedia you can read of it's effect on memory, learning - and so on. It really is the only thing that really works.

If you are still interested in that 0.1%+ improvement there is also r/nootropics/wiki/beginners , provided one has done the bare minimum - sleep, exercise, diet and maybe meditation for concentration. If Batman wanted to defeat Bane, he would probably want that 0.1% advantage in his daily life. It can be fun to contemplate whether it will be fun or not to try and live such a life, for some it might be and others not.

Go nuts on cooking with ingredients like beans (protein & fiber), vegetables, fruit. Then add in some predominantly carbohydrates, across the world whole grain wheat is cheap here, but I suppose in NZ maybe sweet potatoes is cheaper. Find alternatives depending on where you live and what works for you.

Don't forget to eat at least 5 g iodized salt if you make your own food. It is the bare minimum for normal body functioning, it alongside dietary fats like nut butters will make your meals taste amazing. (salt and fat are what make things taste good imo).

As a general guide, you could use https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/

I don't use it though. I just eat broccoli, lentils, make a curry out of the lentils, I want to eat oatmeal, but been slacking with some bread, etc, instead and a high dietary fat source which I might make sauces out of etc. My diet isn't perfect, but it works. I ate a lot of apples and nut butters like peanut before and might look into it again.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

or

https://itunes.apple.com/us/app/dr.-gregers-daily-dozen/id1060700802?mt=8

For all the new vegans who want to be 100% healthy!

Here is a short video with a bit more information.

There is also a free app available on Google Play and iTunes.

And of course Dr. Greger's How Not To Die maybe one of the best books on healthy nutrition.

Let me paste my responses to other threads:

In regard to cooking:

>Welcome to the club, buddy. I'm a 20-year-old senior student of Physical Exercise Sciences in Spain and you're exactly where I was earlier this year.

>You've already received really good advice on recipes and so on, I'll give you some tips based on personal experience:

>-Veganize the foods you already know (it's a good start). I used to love pasta so I just didn't stop eating it, I learned how to cook zucchini pasta and pasta with mushrooms following videos on YouTube.

>-A pressure cooker is fantastic as it will cook everything faster and allow you to cook beans (depending on which you choose, they have higher protein content than most meat, and are way more nutritional).

>-Focus on following a small guide like Dr. Greger's daily dozen to get the micronutrients you need and then bulk-up the calories with cereals and legumes. I consume up to 4000kcals/day and couldn't do it if I didn't focus on calory-dense foods after making sure I've got the nutrition I need.

>-Read and listen, you'll learn more than you think. There are amazing nutritional books like: The China Study, How not to die, Superimmunity, and so on. You can also find great podcasts and conferences from doctors like: McDougall, Neal Barnard, Fuhrman, Greger, Brian Clement, etc.

&nbsp;

Science and so on.

>Have you read any of these?:

>The China Study.

>How not to die.

>Superimmunity.

>How to prevent and reverse heart disease.

>The starch solution.

&nbsp;

>Have you seen any conference from these people?:

>Neal Barnard.

>John McDougall.

>Michael Greger.

>Briant Clement.

>Joel Fuhrman.

I'd also recomend the 21-day vegan kickstart from The Physicians Committee for Responsible Medicine

From what I've learned about nutrition, the only thing she has to do is a bit of planning and weighing what she eats. Most athletes around my weight (76kg or ~170 pounds) eat at least as much as I do, and there are huge vegan athletes.

The easiest way to do it is to make sure to get the micronutrients and minerals out of the way first by eating a minimum of varied foods, you and your mom can use Dr. Greger's daily dozen for this.

Once that's accomplished, I'd suggest eating calory dense but healthy foods such as whole grains and cereals, legumes and nuts. And that's literally eating by weight until you get the calories you need. Don't try to eat fruit or green vegetables up to 4000 kcals because the sheer volume of food would be mechanically impossible to eat. By the way, cook fairly these foods and eat them warm as much as you can, if the problem is not getting enough calories, this will help digest more and excrete less.

I can give you an example of what types of foods I eat in a day, but I only had to weight it months ago until I got accustomed to eat that amount:

-Cereals for breakfast (normally a big bowl of oats (about 200-250g) with soy milk, a spoon of cocoa powder and two spoons of sugar).

-200-300g of legumes (you have to weight these before cooking, as after cooked they'll be mainly water), cook them on your preferred way: from burritos to homemade veggie burgers or plain and simple legumes with vegetables.

-As an afternoon snack: I often bake something like oatmeal cookies, rice pudding, maybe bread with hummus and again some fruit. About the same quantity of my breakfast, to be honest, but it depends on if I'm feeling hungrier from training or not.

-Lastly, I prefer to take other types of legumes (I might cook some tofu, or take the hummus or other legume dips here) and eat it with whole pasta and vegetables. At this point I just make sure I keep satisfied with the meal, some days I can eat up to 1/2 kilo (~1,1 pounds) of pasta+tofu, for instance, and some nights I'm just not really hungry.

Again, there are thousands of possible combinations, just make sure to meet your micronutrient requirements, and after that, you can eat as much caloric dense (but healthy, please, don't eat doughnuts) food as you need to meet the kcals you want.

I made this vegan guide and hope it helps. Read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *** Nuts/Seeds/Dried fruit: ***Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Desert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Dessert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have dessert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Veganhealth. This is the only health website you need. Clear formatting and it has food lists and summaries and everything else you need.
• Theveganrd. Health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings

Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

Awesome! Now read this to stick with it Veganism is easy and cheap. I’m broke af and my cron-o-meter always lights up green and all my blood results after veganism were good. That is living of potatoes, bread and occasional veggies. First, carbs are not your enemy—NHS. For real though, this comes from the UK National Health Service. And B12. Also, don’t calorie restrict. Plant foods contain a lower amount of calories per gram and the fiber makes you feel full pretty fast even if you haven’t eaten much and they are quite high in water. I suggest using cron-o-meter.

STAPLES

• Grains and Flours: Oats (rolled/steel-cut/Scottish); Rice (brown/white); Bulgur/Couscous; Plain Flour
• Beans*: Kidney Beans; Black Beans; Chickpeas; Pinto Beans; White Beans. Hummus or Mock Tuna; Chili; Burgers
• Lentils: Red lentils; green lentils; brown lentils. Dahl
• Long Life Vegetables: Potatoes (I know they are starches); Carrots; Onions (red/yellow/white); Sweet potato. Form bases for soups, dahls etc.
• Frozen: Green peas; Spinach; Corn; Broccoli; Cauliflower. Cauliflower makes an amazing fat free white sauce, trust me.
• Fresh & Produce**: Spinach; kale; cabbage; mushrooms (BLT! Replace liquid smoke with smoked spices; bell peppers; oranges; apples; bananas
• Bread & Starches: Bagels***; Pitta Bread; Tortilla; Sliced bread. Pasta(any kind but buy whole wheat for the minerals. It has crazy amounts of iron per serving and fiber).
• *****Nuts/Seeds/Dried fruit: **Flax seeds; pumpkin seeds; sunflower seeds; hemp seeds; dates; peanut butter
• Pantry stuff: Tomato sauce; canned tomatoes; Spices that you like. Baking soda; Baking powder

The links are some of my favourite recipes but as you can see I don’t list mock meats or cheeses as they vary per country and are not necessary to be healthy and can be expensive in some places. I do enjoy them occasionally but can only offer advice UK wise and if I say so myself, I know some pretty good cheap mock stuff that my anti-vegan mom even loves and buys for herself. This list can make you everything and it’s cheap and it does not require cooking skills. Vegan Junk On A Budget

Other

• Fortified Plant milk (soy/hemp/almond/cashew/oat). Wanna know how they do in beverages?. I prefer soy and it makes an unbelievable mayo. Please don’t buy vegan mayo, you are wasting your money. Soy milk is 59p in the UK. Oil is a £1.
• Tofu. It’s cheap and so versatile. I always buy firm. Scramble is my favourite way.
• Black Strap Molasses. So damn high in minerals and amazing in oatmeal.
• Nutritional Yeast: vegan crack, fairy dust, just sprinkle it on whatever. A tablespoon or so and watch your life transform.

*I know canned is so much easier but dried gives you far more for your money. Example: Dried Kidney Beans = £1.65 (500g) while a can is 50p (240g). Learn how to soak. It’s easy and they can be stored very well.

**Whatever you can think off but seasonal is cheaper and better for the environment.

***I don’t have a gluten allergy and don’t get the gluten free hype but bread is awesome. I depend on it. Bagels have saved my life and can be found anywhere. 1 bagel has 37% iron and 11g protein and who eats only 1?

****As you can see I hardly buy any nuts because they can be expensive and are far more water intensive than seeds and hard to find fair trade. Seeds provide similar nutrients but you do you and cashews are awesome I have heard.

*****For the sake of everything vegan and beautiful buy whole and grind them yourself. I do mine in a spice mill and you get far more for your buck. I buy organic flax for £2, - (500g). The non-organic I can get for less and they are US grown.

Dessert situations Veganism is easy. But if you go out be prepared. Especially when you are just starting out. Some of my favourite lifesavers: Bagels; bananas; dates; seeds; peanut butter. And when I have no time for breakfast I throw in 2 cups of fresh spinach, ½ cup orange juice, 1 banana and 2tbsp oats and tbsp. flax seeds. Iron and fiber bomb.

Desert situations You see what I did there ;) But I’m serious. Whoever thinks vegans can’t have desert deserves a hardcover library book thrown on their head or a slice of good vegan cake to pull them over to the green side. These are my favourite; some are even low fat gasp. Everything after and inc the brownies isn’t but you deserve treats. Also they are all easy. Baking soda and vinegar replace what eggs do and that is vegan baking most of the time. Flour and baking soda but is so damn tasty. If you are super lazy, just get an accidentally vegan cake mix box and add soda. Check for yourself Cinnamon Buns. Nice Cream; Brownies; Cupcakes; Chocolate Chip Cookies

Favourite website/Apps and some nutrition links

• Theveganrd. The only health website you need by vegan dieticians and they have the best articles.
• NutrietientFacts.org. Mainly this page with all the nutrients you need. Check out his YouTube channel as well. Dr Greger is an actual doctor.
• Cron-o-meter. Very helpful to track your food.
• Daily dozen (awesome app to make sure you are eating also on itunes) Happy Cow. Has an app to help you find vegan food when out and about.

Videos and Docu’s

Environment: Seaspiracy (14m); Cowspiracy. Seaspiracy turned me vegan overnight. Health: Forks Over Knives; What The Health Ethics: Earthlings Food: Vegan food Most concise video on food ever. CamAndNina What I Ate In A Day. The most aesthetically vegan food video ever made and this

YouTube

I’m a vegan YouTube addict. Not the drama but the aesthetic food videos and the fun channels. These are my fave. Bold means super fave. Food: CamAndNina; AnarcrhistKitchen; Tish Wonders; The Vegan Corner; HotForFood; So You Are Dating A vegan; The Vegan Zombie; The Edgy Veg; Cheap Lazy Vegan; Caitlin Shoemaker Liv;s Healthy Live; That Vegan Mom; [The Easy Vegan](…);LovingItVegan

Other: Happy Healthy Vegan; Bite Size VeganVegan Hustle TV; Jon Venus; The Vegan Activist; Earthling Ed; Vegan Speak; That Vegan Couple; The Friendly Activist (sadly inactive but he is one of the best and worked with the WhatTheHealth team and made Seaspiracy).

What works for me:

Eat only whole foods.

Limit nuts.

Use this app to remind me what to eat:

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en

Download Dr. Greger's Daily Dozen. Follow the eating plan and do the 21 tweaks for weight loss.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

https://apps.apple.com/us/app/dr-gregers-daily-dozen/id1060700802

În general scrie pe etichetă :)

Ca vegan de peste un deceniu, plus niște ani de ovo-lacto-vegetarian, pot să zic că am citit nenumărate etichete... dacă nu văd ingredientele nici nu iau, prefer să mă duc la legume-fructe.

Dacă vrei să vezi datele pentru un aliment mai generic sau chiar produse, trebuie doar să intri pe google și să cauți:

aliment nutrition

Google are chiar și UI dedicat pentru asta. Ex. „apple nutrition” sau... „apple pie nutrition”. Când e vorba de rețete e mai complicat, la cârnaț am ales datele pentru ce am găsit la cârnat afumat. Și la slănină e greu, că depinde cum a fost tăiată din animal... slănina nu e exact „bacon” și poate sau nu să aibă piele (șoric) ceea ce schimbă profilul macro la 100 g.

La produsele mai populare de obicei găsești online: ex. https://www.auchan.ro/store/Biscuiti-Belvita-Breakfast-4-cereale-si-lapte%2C-50-g/p/151388

În UE sunt obligați să pună detalii la 100g pe etichetă, ceea ce e super util pentru că-ți dă, practic, procentele.

> kcal pe 100g sau 100ml 440 > > Grasimi (g sau ml) 14.5 > > din care acizi grasi saturati (g sau ml) 1.4 > > Glucide (g sau ml) 67 > > din care zaharuri (g sau ml) 20 > > Sare (g sau m 0.83 > > Fibre (g sau ml ) 6.5 > > Proteine (g sau ml ) 7.9

Pentru că un pachet are 50 g, trebuie să împarți la 2. Deci la 100 g are aproape 15% grăsime și doar 6.5 g de fibră. Are 440 kcal, din care 67 sunt glucide diverse... asta înseamnă și zahăr și amidon. Amidonul e mult mai OK, se eliberează lent pe măsură ce e digerat, nu e ca zahărul care intră repede în sistem. În acest caz, sunt 20g de zahăr la 100g de biscuiți, de acolo vine gustul dulce. La un pachet, sunt 10 g. Pentru comparație, 10 g înseamna 2 plicuri de zahăr pentru cafea/ceai... sau 2 lingurițe de zahăr.

Ca să comparăm cu ceva mai sănătos:

Ovăz (turtit) aproape integral, 100 g:

• calorii alimentare 379
• glucide (carbohidrați): 67,7 g inclusiv fibră 10 g (care nu e digerabilă în stomac, ci doar puțin în colon dacă ai bacterii potrivite), nu are zahăr.
• 6,52 g grăsimi
• 13,15 g proteine

OK, nu e dulce, dar poți să pui o niște fructe peste sau chiar o linguriță de zahăr și tot ai ceva net superior.

Dacă vrei ceva util să te bâzâie: https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen iar dacă vrei să calculezi nutriția ta (merită să faci asta măcar o săptămână, de curiozitate) poți face ușor cu asta: https://play.google.com/store/apps/details?id=com.cronometer.android.gold

The best was to ensure you're getting the right overall nutrition is to eat food, mostly plants, not too much. The only supplement you should be concerned about with a whole food plant based diet is B12 (with a side-note of vitamin D and iodine).

You're off to a great start, I tell people if they don't change anything else about their diet, if they're unwilling or unable to commit to anything more radical, just stop drinking soda. Flat out, stop, it's poison, high fructose corn syrup masquerading as hydration. Promotes diabetes, heart disease, obesity, and it's the staple of the Standard American Diet.

You know what hydrates your body, adds no calories, and helps you feel great, clears your pores, and keeps your body operating at peak performance? Water! It's got what plants crave. Make it easy for you to do, simplify beyond just glass after glass, you'll get sick of that really quick and go for a quick and easy fix. Get a big honking jug, set it next to where you usually sit. I've kept a gallon of tap water with me at the computer for about 18 years now, and I can plow through a half gallon in a matter of minutes now. Don't do that.

Feeling hungry? Have a swig, thirst is often mistaken for hunger! Get up and sit back down? Have a swig! Change channels or close a browser tab and move on to something else? You guessed it, take a swig! Aim for 64 ounces a day, bare minimum. Don't let yourself go over a gallon a day, this is a marathon not a sprint, too much water and you dilute the electrolytes in your brain and then you die. Drink water every day, every day, every day. Make it part of your routine, slip it in and integrate it in your life. I stopped drinking soda and switched to water, not water with sugar in it not water with flavoring just plain old tap water, and dropped around 40 pounds in six months with no other diet or lifestyle changes. Since then I've learned even more and amped up my diet, eating whole food plant based, and I traced the message back to its source, here, Dr. Greger and nutritionfacts.org.

Start here! Dr. Greger's Daily Dozen is the thing you're looking for. Hey, there's an app for that! Android & iOS.

Wanna see what I eat every day? Beans and quinoa with vegetables! Tried and true, this is the routine I eventually sorted myself into over the past four years since moving to whole food plant based. Sure, there's variations on what vegetables I toss into the mix or what fruit I snack on for dessert, but the framework stays the same. I've never been in such good shape, never had more energy, never felt more alive, never had my aches and pains diminish and disappear like this. When I slip up I notice it the next morning, wow I had too much sodium last night, now my feet are swollen and my knees hurt, I feel bloated and slow. I run a tight ship and know preeetty quickly when something was a bad idea. Salt, sugar, oil, dairy, meat - these are all the big no-nos and despite having read the material, it took me independently seeing the effects of these poor decisions in my own body to understand, to grok that it really does work that way. Use the scientific method, don't take my word for it, try it out yourself!

I gave diet advice below, but I feel your mindset is extremely bad and toxic. You seem to be really goal oriented and not processed oriented.

&#x200B;

> I'll never be the guy getting laid by 2 different girls each nigh

For example, what kind of goal is this, do you want to have a ton of stds or something. Also just a word of warning, but even if you do lose the weight that will be hard unless your extremely good looking. Even if your 6'2 it would be hard.

&#x200B;

> I'll never make 100+k a year,

This is again bad logic. You need to be process oriented and not goal oriented. You can't really control how much you earn a year, but you can control other stuff that might increase your earning.

&#x200B;

> Is losing 100LBs in 6 month's

Again, lose 100 lbs in 6 months is a bad goal. You should be more if I work really hard can I build eating habits such that I start to lose weight. For example, a goal would be in 6 months, can I eat 2,500 calories on average a week instead of 3,000+ calories.

Process oriented instead of goal oriented.

------

Some tips, I would try a bunch of diets. I'm biased towards plant based diets.

So you could do this

1. Cut out soda
2. Cut out dairy (you shouldn't be drinking calories ever)
3. Replace meat with beans/tofu
4. Replace penut butter with penut butter powder
5. Cut out processed oils, cook with applesauce instead
6. walk 1 hour a day.
7. Introduce a vegetable from dailydozen app

https://www.youtube.com/watch?v=uqEm37PtpPU

This is a good talk by a bariatric surgeon on it.

This book is also really good

https://www.amazon.com/How-Not-Diet-Groundbreaking-Permanent/dp/1250199220

and there is a free app

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en_GB

It just I noticed your eating a ton of meat. Animal products are the vast bulk of your junk food.

Hi, welcome to the subreddit:

> the argument that eating meat is a part of our nature is making me doubt my plan.

To start with, it's not thinking that "eating meat is part of our nature", so much as it is "eating meat is part of our culture". The idea that meat is "normal, natural, and necessary" (and sometimes even a "nice" thing to do) is taught to us culturally, and reinforced as the only way to see the situation. If you're interested in more on this, see the idea of Carnism, and talks or the book "Why We Love Dogs, Eat Pigs, and Wear Cows" by social psychologist Dr. Melanie Joy. Of course, simply because something is traditional does not mean it is actually necessary. For instance, you could think of other examples in the past of how a normalized, dominant ideology has been used to rationalize exploitation of other groups, and what arguments were used in it to do that. How many times in the past has the reasoning been used "It's necessary to do this", "This is the only way things are done", or even "We're doing them a favor, and our ownership over them is, in fact, beneficial for them", in ways that are ultimately only flawed and self-serving?

More exactly, the reason why using animal products, and specifically eating meat, dairy, and eggs, is a cultural assumption and not an inherent biological need, is that they are material objects, made from a set of elements and chemicals (like any other material), and fundamentally our bodies do not require ingesting specific materials (for example, meat): what they require is getting a set of complete nutrients (for example, Iron, protein, Calcium, etc.), whatever the sources of that nutrition come from, and these nutrients exist in both non-vegan and vegan sources (for example, plants like beans contain protein and Iron; Calcium can be gotten from dark leafy green vegetables or an inorganic source: mined from the ground and added to Calcium fortified foods, etc).

In particular, what we need to eat has to include sufficient essential nutrients, which are nutrients that our body must ingest (rather than being able to construct them from others it ingests). And, there are vegan sources for all essential nutrients (beware of misleading arguments that imply otherwise)

• https://www.reddit.com/r/vegan/comments/dwaewo/is_anyone_here_able_to_debunk_this/f7hwuxo/
• https://www.reddit.com/r/vegan/comments/e2c8dz/this_rather_long_30min_video_got_me_stumped_i/f8uqhts/
• https://www.reddit.com/r/vegan/comments/b83dg4/is_it_true_the_brain_needs_animal_fat/

and we have multiple lines of evidence (see the middle part) that this is the case. This means that veganism can be healthy, and in fact, it's the reason why all the world's largest nutrition and dietetics organizations (representing the scientific consensus on the topic) say that well-planned plant based diets are healthy for all stages of life (some even pointing out specific benefits for certain diseases).

But What do I Start Actually With? How do I Make sure I'm Healthy as a Vegan?

Plant foods are so nutrient dense, that many of these nutrients can be found in more abundance in plants than elsewhere, and just by eating a regular, varied diet, without any special planning vegans will often meet or exceed their requirements for many kinds of nutrients (for example, protein is one of the most overemphasized nutrients, and vegans almost always get sufficient protein without necessarily aiming to).

Of course, this doesn't mean you don't have to pay attention to nutrition at all; like with any diet (and especially in the beginning of a transition to a new eating pattern), it's important to try to see if you are getting complete nutrition, and there will be, like with any diet, nutrients of particular concern (with veganism, it's very important you check to have a source of Vitamin B12, for example).

Here are some very simple recipes, and guides to vegan nutrition to start with. If you're particularly interested in personal health, look into what's called a Whole Foods Plant Based (WFPB) diet (see /r/PlantBasedDiet, the Daily Dozen app, or https://www.pcrm.org/good-nutrition/plant-based-diets/recipes to start with).

The hardest part is getting your blood sugar levels stabilized. Don't starve yourself, your body has caloric and nutrient needs. The thing you're trying to do is to eat healthy in order to reduce your insulin resistance and avoid the inevitable crash that leads to craving, to hunger, to the ravenous desire to consume.

This is the thing. Dr. Greger's Daily Dozen will get you going down the right path. You'll get your body functioning the way it should, you'll reduce cravings and be more able to avoid that ravenous hunger every few hours, that need to eat so often, because your engines will be running on good fuel. Get your body to a good state of homeostasis and everything goes so much easier!

Check out Dr Greger’s Daily Dozen!

https://apps.apple.com/us/app/dr-gregers-daily-dozen/id1060700802

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

follow this and you'll be fine. There's an app as well for both iOS and Andriod that just acts as a daily checklist to make sure you're getting the right servings of foods.

Android https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en_US

iOS https://itunes.apple.com/us/app/dr-gregers-daily-dozen/id1060700802?mt=8

I tend to recommend Dr. Greger's Daily Dozen, which is a simple (Android & iOS) (and open source if you care) check-list-style app which helps one track healthy whole-food vegan eating.

Dr. Greger's Daily Dozen (Android & iOS) is simple, evidence based, focused on health instead of calories and (if you care) open-source.

I use an app that follows the "Daily Dozen" by Michael Greger. I find it encourages a variety of foods and a balanced diet. https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen

It's from this book, I have it digitally on Google Play. It's very good and goes into a lot of detail on a lot of diseases and the foods that correspond to a lower chance of the disease or make the disease have less of an effect (spoiler: it's plant food well over 99% of the time).

All profits from the book go to charity, so I can't recommend it enough.

If you can't afford it, let me know, I'll try to fetch you some parts you might want. Most of the information is just condensed from his website where he condenses a lot of journal papers about nutrition. There's also a talk he did that you can watch that has some of the more interesting parts of the book, as well as an app that reminds you to eat the foods that are most common in reducing the chance and effects of many diseases (Daily Dozen, iOS, Android)

I know the frustration with things like MFP, as I've begrudgingly used it off and on for 3 years. I'm a big fan of having simpler rules to follow for diet. I'm just coming off a 9 month liquid diet run by a bariatrician (optifast), and this week is the start of my transition to real food again. I haven't had anything but tea and chocolate shakes all year. I loved the simplicity of the liquid diet, because you just had to follow the rules. You don't get decision fatigue, because there's no decisions left to make. Unfortunately I've been getting sick, and I really don't think going this long on the diet is healthy for me, no matter what the doc says. It required monthly tests for kidney and liver function, because your body can overload from being so extreme like that. You'd think losing 190 lbs would make you feel great, but I'm as sick as I've ever been. I definitely understand the appeal of a juice fast, but I think it's really easy to make healthy eating seem unsustainable that way. Since I had so much extra time without that whole cooking and eating thing, I spent a long time thinking about what I wanted to do for whenever I got to eat again. My biggest goal is to be healthy, but I do hate anything that's too fussy.

I found an app that I'm a big fan of that guides you through dietary choices for a plant based diet. I'm a huge fan of a website by Dr Michael Greger. He runs a non profit to keep that website updated daily with news about nutrition science, and he's a big supporter of the health benefits of whole foods, plant based diets. He's got a free app now called Dr. Greger's Daily Dozen ( android or iphone ). Instead of measuring and weighing and tracking calories, you stick to a sheet of approved foods and just check off boxes as you go. Each line of food gives you examples of what counts and how to measure the serving size. The core of it is whole foods only, plant based, and no added oils or sugars. By eating less calorie dense foods, it's easier to self-regulate your consumption and any mistakes or over eating aren't so bad.

The important thing to note about the app is that it isn't built as a weight loss tool, but rather a general health guideline. It's trying to get diversity and basic nutrition, but it isn't supposed to be where you stop eating. If you eat just the daily dozen, you'll likely get between 1300 and 1600 calories, which is generally too light. The food on the list is already pretty restricted, so you can add more servings of those foods without a problem. He's said in videos before that if you're having a problem losing weight, just make sure you don't have extra portions of nuts and seeds, and instead of whole grain breads or pastas, try moving to actual whole grains like brown rice or barley. He's got a book where all this daily dozen explanation originally comes from, but it's all over youtube too. I know he's writing a cookbook now (won't be out for a year and a half), but he did mention a nice website that will try to cater to plant-based food restrictions. It's called Lighter, and might be a good source of ideas if you do try to get into plant based food. I think the number of recipes that fit his guidelines are a little light right now, but a free account can score enough recipes and ideas to get you started. Also, there's /r/PlantBasedDiet/ which follows very similar guidelines.

So if your husband doesn't want to go on a formal, portion-restricted diet, maybe this would be a step in the right direction? It's certainly full of healthy foods, and it's more lax about portion sizes. He might not have to feel "restricted", which is something that the juice fast avoids by saying "all you can drink". If his weight is problematic, then it should be easy enough to get him there even if it's a little slower than actual CICO. If it's general health you are concerned about, then even the heaviest day's overeating would be healthier than cheeseburgers. Plus unlike a juice fast where it's all in, you could just slowly move over a meal at a time towards that style of food, and try out a bunch of recipes before fully committing.

Dr Greger has a similar food strategy.. crowd out the bad with the good. Try his android app... daily dozen: https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en