Vegan diet seems so restrictive and limited, but actually, we can eat everything. The only exception is meat, fish and animal derivades.
- Nuts
- Nut butters
- Fruits
- Dried fruits
- Vegetables
- Legumes
- Grains
- Pastas
- Beans
- Seeds
- Some processed foods, like potato chips
Recurrent questions about Vegan Diet
Where can I get the Protein?
Almost every food has protein. Some of the vegetal sources higher in protein are:
- black beans,
- yellow corn,
- almonds,
- peas,
- oats,
- broccoli,
- quinoa,
- lentils,
- pumpkin seeds,
- brussels sprouts,
- seaweed,
- peanuts,
- potato,
- cauliflower,
- chickpeas,
- chia seeds,
- pistachios,
- avocado,
- asparagus,
- many others.
Where can I get B12 vitamin?
B12 is found in the meat because of the grass the animal eat. We could just directly eat the grass! But there are other tastier ways, as:
- Fortified cereals. Look for the one that are whole grains and high in fiber.
- Fortified breads
- Fortified non-dairy milk
- Nutritional yeast
- Nori
- Shiitake mushrooms
Where can I get the Calcium?
- Kale
- Beans
- Broccoli
- Sweet potato
- Carrot
- Dried fig
- Many others
Where can I get the Iron?
- Peas
- Beans
- Lentils
- Nuts
- Seeds
- Flax seeds
- Spinach
- Kale
- Potato
- Mushrooms
- Oats
- Quinoa
- Dark chocolate
- Many Others
