Nutrition

Guide to a Plant-Based Diet for Beginners

November 11, 2020 by Lacey Bourassa

Many people are adopting plant-based diets and consuming even more plant-based foods. According to a 2018 study from the NPD Group, about 43 million American consumers (about 14%) “regularly use plant-based alternatives such as almond milk, tofu, and veggie burgers.” Of these consumers, 86% say they’re not vegan or vegetarian.

Why (and how) are so many people eating plant-based foods?

There are many benefits, and therefore many reasons, to start eating a plant-based diet. And unlike what you may think, eating plant-based isn’t so hard.

If you’re not sure where to start, here’s our plant-based diet for beginner’s guide to steer you in the right direction.

What is a Plant-Based Diet?

Like the name suggests, a plant-based diet consists of plant foods. We’re not talking about rabbit food, though. Bleeding veggie burgers made by Impossible Foods and Beyond Meat are plant-based despite looking and tasting like real beef.

The definition of a plant-based diet may vary based on who you’re asking. Some followers of a plant-based diet don’t take the name literally, consuming mainly plant foods and minimal animal products.

According to Dr. Robert Ostfeld, a cardiologist who recommends a whole food plant-based diet, a plant-based diet “consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.”

What is a Whole Food Plant-Based Diet?

A whole-food plant-based diet is a specific type of plant-based diet. The diet Dr. Robert Ostfeld describes in the quote above would be considered a whole-food plant-based diet. Notice what’s emphasized: plant foods in their whole, unprocessed form. This is where the difference between a vegan diet and a whole food plant-based diet is made abundantly clear.

For example, French fries are made from potatoes and oils, which are both vegan foods. However, fries are heavily processed, so they’re not recommended on a whole food plant-based diet. A favorable alternative would be baked potato wedges seasoned with herbs and spices — no oil necessary.

Many other plant-powered physicians — Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. Neal Barnard, and more — also recommend plant-based diets consisting largely of whole, unprocessed foods. A common recommendation among these health professionals is to eliminate animal products and limit your intake of processed, refined, and high-fat foods.

Dr. T. Colin Campbell is one of the original pioneers of a whole food plant-based diet. He published the famous China study, a groundbreaking study that examines the relationship between animal protein consumption and cancer risk. His Center for Nutrition Studies is an excellent resource for anyone looking to adopt a beginner-friendly plant-based diet.

What to Eat on a Plant-Based Diet

While a plant-based diet may sound restrictive, there are tons of delicious foods you can eat.

Food to Eat Regularly

Vegetables
Fruits
Whole grains
Legumes
Nuts
Seeds
Soy protein from tofu and tempeh

Foods to Eat Sparingly

Processed foods
Refined carbohydrates (i.e. pasta, bread, white rice, etc. that’s not made from whole grains or whole wheat)
Oils
High-fat foods

Foods to Avoid

Meat (i.e. beef, chicken, pork, etc.)
Seafood
Dairy
Eggs
Animal byproducts (i.e. honey, lard, gelatin, etc.)
Too many processed foods
Refined sugar

Are Vegetarians Plant-Based?

In the purest form of the label, “plant-based” includes strictly plants, whereas the “vegetarian” label leaves some wiggle room for animal products like dairy and eggs.

However, some vegetarians refer to themselves as followers of a plant-based diet since the base of their diet is made up of plants.

How to Start a Plant-Based Diet For Beginners

1. Go at your own pace

There are two schools of thought on how quickly you should transition to a plant-based diet: Take it day-by-day or go cold tofurky overnight. There is no “right” way to go about it — just do what feels best for you.

Some people get fed up with feeling weighed down by the Standard American Diet, so they ditch animal products overnight and go grocery shopping in the morning. That’s one way to do it.

The more common way is to take it step-by-step. Start by using up any animal products and processed foods in your kitchen. As you phase out the foods to avoid, incorporate more plant foods. Try to mimic foods you love with plant-based substitutes, such as using lentils in your bolognese sauce instead of beef. You can actively make subtle changes by participating in Meatless Mondays, eventually working your way up to a plant-based diet seven days a week.

Another great resource to get started is Veganuary, a charity that organizes an annual campaign to help people switch to a plant-based diet. Sign up to receive their free vegan starter kit. If you need more support, Challenge 22 connects new members of a plant-based community with mentors, dieticians, recipes, and more.

2. Stock up on plant-based pantry staples

On your first big plant-based grocery haul, load up on the following staple foods:

Grains — oats, brown rice, quinoa, etc.
Beans — black beans, kidney beans, garbanzo beans, etc.
Lentils — red lentils, brown lentils, etc.
Nuts — almonds, walnuts, brazil nuts, etc.
Seeds — flax seeds, chia seeds, hemp seeds, etc.
Soy protein — soy milk, tofu, tempeh, etc.

You should also get plenty of fresh or frozen fruit and vegetables. Frozen products tend to be more affordable. Shop seasonal produce at farmer’s markets if possible.

3. Try out some vegan alternatives to your favorite foods

If you’re going plant-based overnight, give yourself permission to replace your favorite animal products with vegan alternatives as you adjust. Though store-bought veggie burgers are technically processed foods, these may hold you over until the cravings pass.

Remember that adopting a plant-based diet is a long-term lifestyle change. You’re bound to indulge from time to time. There’s a whole world of vegan processed food out there (have you seen the vegan cheeses?). While you shouldn’t make a habit of consuming it daily, every now and then is reasonable.

4. Enjoy plant-based take-out food

A popular question is: Can you eat out as a vegan? The answer is a resounding yes. However, fast-food options aren’t going to have the healthiest options, so take a look at the menus at local restaurants near you.

When eating out, look for tofu or salad dishes as they tend to be the healthiest. You can also ask the staff about low-fat options. Some restaurants even make veggie burgers in-house with fresh ingredients like brown rice and black beans.

5. Experiment with plant-based recipes

The best way to figure out which plant-based foods you enjoy is to try them at home. Step outside your comfort zone with coconut curries, jackfruit tacos, and cauliflower buffalo wings.

If you’re not sure where to find plant-based recipes, the Internet is a gold mine. Or, if you prefer cookbooks, try one of these cookbooks written by plant-based physicians:

The How Not to Die Cookbook by Dr. Michael Greger
The McDougall Quick and Easy Cookbook by Dr. John McDougall
Eat to Live Quick and Easy Cookbook by Dr. Joel Fuhrman

Find even more plant-based recipes here:

Or try a plant-based meal planner that provides you with a list of recipes and grocery shopping lists to make cooking simple.

Plant-Based Diet Benefits

Saving animal lives is a popular ethical reason to go vegan. Looking out for your own health and wellness is another motivator to eat more plants and less animals.

The most widely studied benefits of a plant-based diet are related to health and the environment.

Weight Loss

Studies suggest that one possible solution to the obesity epidemic in the U.S. is through plant-based nutrition. One study even found that a plant-based diet is twice as effective as a traditional diabetes diet for weight loss.

Since a plant-based diet is low in animal fat and high in fiber, it’s clear to see why it would aid in weight management.

Reduced Risk of Disease

Dr. Michael Greger gives a famous speech on the 15 leading causes of death. Among them, the majority can be prevented and often reversed with a plant-based diet. Some of the top killers include:

Cardiovascular disease
Cancer
Respiratory disease
Stroke
Diabetes

A plant-based diet is also proven to help lower cholesterol and blood pressure, which are both important aspects of promoting overall heart health. Since heart disease is the #1 killer in America, eliminating animal products, which are high in saturated fats, can increase your longevity and quality of life.

Good For the Planet

Many articles are floating around with headlines like, “A Vegan Diet Is the Best Thing You Can Do for the Environment.” Many experts and their research agree.

The hot topic was sparked by the 2018 study published in Nature. It found an undeniable link between the food system and impending environmental devastation. Researchers recommend shifting towards a heavily plant-based diet, which is more sustainable than current dietary trends.

This is good news for cows, pigs, chickens, and other animals bred and raised for consumption. Animal agriculture also impacts animals in the wild since it’s a leading cause of mass extinction, deforestation, global warming, ocean dead zones, and so on.

Answering Your Plant-Based Diet Questions

How to get enough protein on a plant-based diet?

Ah yes, one of the biggest myths surrounding a plant-based lifestyle. For starters, there is protein in every single plant food. Plant protein also has its advantages over animal protein.

Some of the top plant protein sources include:

Tofu, 22 grams per 1 cup
Peanuts, 35 grams per 1 cup
Black beans, 15 grams per 1 cup
Lentils, 18 grams per 1 cup
Edamame, 15 grams per 1 cup

The secret to getting enough protein on a plant-based diet? First, realize the amount of protein you need per day is less than you think. Secondly, consume a varied plant-based diet. This means getting protein from a mix of legumes, grains, nuts, seeds, and other foods.

Isn’t a plant-based diet expensive?

If you’re buying dragon fruit by the pallet and cold-pressed organic green juice by the truckload, then yes. The same is true of plant-based meat alternatives like the Beyond and Impossible burgers, but regular consumption of these processed foods isn’t the most nutrient-dense choice anyway.

If you’re stocking up on seasonal fruit, frozen veggies, and starches in bulk, then no.

The debate about whether a vegan diet is more expensive rages on, but one study found that a vegetarian diet is more cost-effective and contains more servings of vegetables, fruits, and whole grains. Imagine the further savings by eliminating dairy and eggs.

Just like being an omnivore, your grocery bill all depends on what you buy. Shop local farmer’s markets to get the best deals on produce, and don’t be afraid to purchase fruits and vegetables in the freezer aisle. When you can, buy starches like potatoes, grains, and legumes in bulk.

For more tips on how to eat affordably on a plant-based diet, check out Toni Okamoto’s Plant-Based on a Budget recipes, meal plans, and more.

How can I stick to a plant-based diet away from home?

When you’re traveling or visiting a friend’s house, some extra preparation may be necessary. This is especially true around the holidays.

The key to making healthier choices on the road is to do some research and choose your restaurants or grocery stores wisely. You’re unlikely to find something on the menu at McDonald’s, for example. To make things way easier when you’re traveling, simply download the Happy Cow app, which displays vegan options near you.

When in doubt, order from the sides menu. Build a meal with a baked potato, side of steamed vegetables, and grilled tofu.

You can also bring food with you. There’s nothing wrong with heating up a can of lentil soup or a frozen bean burrito.

Quick Start Your Plant-Based Diet With This 3-Day Meal Plan

Day 1

Breakfast: Oatmeal with fruit and nuts
Lunch: Lentil salad
Dinner: Black bean and corn burritos
Snack: Veggie hummus

Day 2

Breakfast: Oil-free crispy hashbrowns
Lunch: Chickpea salad sandwich
Dinner: Spicy black bean and quinoa veggie burgers
Snack: Veggie pinwheels

Day 3

Is a Plant-Based Diet Right For You?

Probably. Many experts agree that almost anyone can benefit from adopting a plant-based diet. Yes, there are special exceptions and every body is different, but a diet that’s low in saturated fat, cholesterol, and disease risk sounds pretty good.

A plant-based diet for beginners doesn’t have to be perfect. You might slip up, and that’s okay. What’s important is actively working towards your health goals. If a plant-based diet helps get you there, then you already know your answer.

Vegan Protein Sources Chart – Which Plant-Based Foods Have the Most Protein?

August 19, 2020 by Jeffrey Trull

Wondering how much protein you can actually get in common plant-based and vegan foods? We’ve compiled a vegan protein sources chart so you can find the vegan foods with the most protein.

Vegan foods with the most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Impossible Burger/ Beyond Burger	19g/ 20g	per 4oz burger patty
Tempeh	18g	per 3 oz
Lentils	18g	per 1 cup (cooked)
Edamame	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Mycoprotein (Quorn brand meatless pieces)	17g	per one serving (110g)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Bagel (Dave’s Killer Epic Everything)	13g	per bagel
Pasta – chickpea (Banza Penne)	13g	per 2 oz (dry)
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup
Tofu (House Foods Extra Firm)	8g	per 3 oz
Peanut Butter	8g	per 2 tablespoons
Nutritional yeast	8g	per 1/4 cup
Quinoa	8g	per 1 cup (cooked)
Soy milk	8g	per 1 cup
Pasta – Whole Grain	8g	per 2 oz (dry)
Almonds	7g	per 1/4 cup
JUST Egg	7g	1 piece (57g)
Spinach	5g	per 1 cup (cooked)
Asparagus	5g	per 1 cup (cooked)
Collard greens	5g	per 1 cup (cooked)
Seeds (pumpkin)	5g	per 1 oz
Bread (Ezekiel 4:9® Sprouted Grain)	5g	per slice (34g)
Broccoli	4g	per 1 cup (cooked)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

Many of the best vegan protein sources come soy-based foods, an excellent source of protein in a vegan diet. Don’t count out beans, which are an excellent whole food that also provide a lot of fiber.

Highest protein foods per 100g serving*

Food	Protein per 100 g
Nutritional yeast	53
Seeds (Pumpkin)	28
Seitan	26
Peanut Butter	25
Almonds	21
Impossible Burger/ Beyond Burger	17
Tempeh	16
Quorn Mycoprotein	15
Bread – Ezekiel 4:9® Sprouted Grain Bread	15
Bagel – Dave’s Killer Epic Everything Bagels	14
JUST Egg	12
Edamame	12
Pasta – Banza (dry)	11
Tofu	9
Pinto beans	9
Lentils	9
Black beans	9
Chickpeas	9
Kidney beans	9
Split Peas	8
Black-eyed peas	8
Hummus	8
Pasta – Whole Grain (dry)	7

* – all foods cooked and/or ready to eat, unless otherwise noted

You may be surprised to see that some of the foods with the most protein per 100 grams are different than the vegan foods with the most protein per serving. Keep in mind that while vegan foods like nutritional yeast and pumpkin seeds may have high protein density, eating 100 grams of these foods might not be healthy nor enjoyable.

Soy and “fake” meats with most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Beyond Burger	20g	per 4oz burger patty
Impossible Burger	19g	per 4oz burger patty
Tempeh	18g	per 3 oz
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Quorn Mycoprotein	10g	per one cutlet
Tofu	8g	per 3 oz
Soy milk	8g	per 1 cup
JUST Egg	7g	per 1 piece (57g)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

A lot of vegan “meats” and soy products contain quite a bit of protein. The Beyond Burger and Impossible Burger both contain comparable amounts of protein to that of a beef burger.

Beans/Legumes/Pulses with most protein

Food	Protein	Serving size
Lentils	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Edamame	13g	per 1 cup (cooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup

As mentioned above, beans and other pulses are quite nutritious. It’s not hard to see how these foods can offer a lot of variety as well as nutrition that includes a healthy dose of fiber.

Grains with most protein

Food	Protein	Serving size
Bagel – Dave’s Killer Epic Everything Bagels	13g	per bagel (95g)
Pasta – Banza	13g	per 2 oz (dry)
Quinoa	8g	per 1 cup (cooked)
Pasta – Whole Grain	8g	per 2 oz (dry)
Rolled oats	6g	per 1 cup (cooked)
Buckwheat	6g	per 1 cup (cooked)
Brown rice	5g	per 1 cup (cooked)

Many incorrectly assume that grains don’t have protein, but that’s not true, as you can see. While it’s true that grains often have less protein than primary sources like beans and soy, their protein content is far from zero. Better yet, grains are often used a side or compliment to a main protein source. Throw in some brown rice with your pinto beans, and you’ve got an even greater protein boost.

All nutrition information for generic foods taken from USDA FoodCentral.

Vegan protein sources FAQ:

How much protein do I need?

That depends. You can read more about that here. Most people in the U.S. get more than enough protein every day. You can easily get enough vegan protein by following a balanced diet that combines foods like beans, soy, fruits, vegetables, nuts, and seeds.

Don’t I need to be concerned about complete proteins and essential amino acids?

The idea of vegan diets lacking “complete proteins” has been debunked as a myth. Vegan diets that are well-balanced contain all the essential amino acids. These foods do not need to be combined or eaten in the same sitting.

Is vegan protein as good as protein from animal sources?

Yes. In fact, many think plant protein is better than animal protein. Plant proteins contain all the essential amino acids plus they often include fiber and other nutrients that animal proteins don’t have. A wide range of vegan protein sources ranging from hemp seeds to black beans are high-protein foods with these attributes.

Are vegan “fake” meats bad for you?

Generally, vegan meats like the Impossible Burger or Beyond Sausage are no worse for your health than “real” meat. However, these vegan products often still have a significant amount of fat, saturated fat, sodium, and calories. Because of this, I treat these foods more like a treat than an everyday food. I don’t eat Impossible Burgers every day, just like most people wouldn’t eat a hamburger every day on an optimal diet.

Plant-Based Diet in 2020: The Ultimate Guide to Eating More Plants

January 8, 2020 by Jeffrey Trull

Want to eat a more plant-based diet in 2020? This is the guide for you!

Eating plant-based is easier than it’s ever been. And that’s thanks to trends and changes in 2019 and recent years.

No, this isn’t a post with just a bunch of recipes. Rather, it’s tips and strategies you can actually use to eat more plant-based in 2020.

Whether you’re looking to adopt a fully plant-based or vegan diet, or if you’d just like to incorporate more plants into your everyday eating, you’ll love this guide.

Let’s do this!

1. Try plant-based at your pace

Many people approach going plant-based and eating less meat with an “all or nothing” approach. And while jumping straight to eating 100% vegetarian or vegan works for some people, it just doesn’t work for a lot of people. And when it doesn’t work out, many people give up.

Don’t let this happen to you! If you’re not sure you’re ready to go all-in, one of these approaches could be easier for getting started.

Try Veganuary

Committing to being vegan permanently can be a daunting undertaking. Not ready to make that leap, especially without trying it first? Sign up for Veganuary.

Veganuary is simple: go the whole month of January as a vegan. There are all sorts of resources and other things to help you succeed for a month. It’s a great way to experiment with something new alongside others doing the same.

At the end of the month, it’s up to you if you want to continue with the vegan diet or not. But either way, at least you gave it a shot, right? It could change you life.

If Veganuary has already passed by the time you’re reading this, take on your own one-month vegan challenge anytime you’d like.

Be flexitarian

If the idea of ditching all animal products overnight sounds intimidating to you, try this instead: going flexitarian.

“Flexitarian” is term used to describe those who are part-time vegetarian eaters. They actively eat less meat and more veggies, but they’re not 100% plant-based.

Reducing the amount of meat you eat is likely better than not reducing it at all. So for anyone who isn’t ready or doesn’t want to eat 100% plants, flexitarian may be the way to go.

Remember: just because you start out flexitarian doesn’t mean you can’t slowly progress to eating less meat and more plant protein.

Go easy on yourself

If you want to eat more plant-based foods or be 100% vegan, don’t beat yourself up if it doesn’t go perfectly. Foods (especially unhealthy ones) are extremely tempting, especially when others dangle them in front of us.

Unfortunately, I see people beat themselves up all the time because they committed to giving up animal products only to eat a cheese pizza days later. But hey, it happens! Few, if any, have followed a diet without any missteps.

If you “screwed up” your diet, the best thing you can do: start over again. The past is the past, and you can’t take it back. Forgive yourself, and do your best to get back on track.

Remember:

Replacing unhealthy animal products with healthy foods is still better than whatever you were doing before (even if it’s not zero animal products yet).
This isn’t a competition. Do your best, and don’t worry about anyone else.

2. Make cooking simple

Eating plant-based foods is about a lot more than eating beans and salads 24/7. If you’re eating only big plates of lettuce, you’re probably doing it wrong.

Choosing what to plant-based foods to eat doesn’t have to be complicated.

Eat plant-based substitutes

In recent years, we’ve seen more delicious meat substitutes than ever become available.

While plant-based burgers have gotten a lot of attention, there are plenty of other animal-free options now available.

Some of my favorites are:

Beyond Sausage
Impossible Burger
Field Roast Sausage
Chao cheese
Gardein meatballs
Soy curls

For a full rundown of these foods and more and how they can be used, check out 15 Vegan Meat Substitutes Even Carnivores Will Love.

One thing to keep in mind: while foods like Impossible Burger and Beyond Sausage are both plant-based and incredibly delicious, they’re really not healthier than your standard beef burger or sausage.

The Impossible Burger has more saturated fat than 100% beef patties (100g) as well as about three times as much sodium.

So enjoy these plant-based meats from time to time as a splurge but avoid making them part of your daily diet long term.

Veganize your current favorites

A major myth of going plant-based is that you have to give up all the foods you love. Not true!

It’s possible to make veganized versions of a ton of dishes that you may have thought only existed as non-vegan meals.

The plant-based meats mentioned above can also help with this too.

For example, you can:

replace the meat in chili with beans or meat “crumble” substitute
take the cheese off pizza to make it vegan and add other toppings (including vegan cheese, if you’d like)
make all kinds of veggie burgers
use seitan or soy curls in place of chicken

People have found ways to create vegan wings, ribs, and other meat favorites from 100% plant-based ingredients. The only limit to what can be made vegan is creativity.

If you’re not sure what to substitute, Google search is your friend (as well as Facebook groups mentioned in this post).

Find free recipes

It’s no secret that there are millions of recipes on the internet. It’s no different for plant-based foods.

Simply googling “vegan recipes” or “whole food plant-based recipes” turns up a mountain of results.

That said, I’ve found it easier to stick to a few different recipe sites I like for most of my recipes. These sites often use similar ingredients in their recipes, so I’m not always running out to buy rare spices and things like I don’t have in my kitchen already.

Some of my favorites:

MinimalistBaker.com – specializes in “recipes requiring 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.” Recipes are generally very tasty, though not all are “healthy.” Note that while the site used to be 100% vegan, there are now some recipes that have non-plant based ingredients.
ForksOverKnives.com – free database of hundreds of whole-food plant-based recipes. If you’re wanting healthier options, this is the place for you.
Oh She Glows – covers a wide range of vegan recipes, so there’s something for everyone here.

I’ve also put together some recipe lists right here that can help:

I like to have 5 to 9 go-to recipes at a time that I can make on rotation and enjoy without too much repetition. I often freeze leftovers to eat later on too.

Try a meal plan

The best part about using pre-made meal plans is simplicity. There’s no need to spend time searching for a new recipe then trying to figure out if you have the ingredients (which you often won’t).

Meal plans give you predetermined dishes to cook along with a grocery shopping list. Simple, right? They generally provide enough food for a full week (or however many meals you need). Some meal planning services and tools to use:

Most of these services cost around $14-20 per month or $100-120 per year. While you may be able to get similar recipes for free, these tools add convenience and time saving for planning and shopping as well as variety and customizations to meet your nutritional goals.

Sign up for meal delivery services

Meal delivery services are probably the easiest way to start cooking and eating plant-based foods at home.

Just keep in mind that thanks to the convenience, they’re likely going to be more expensive than other options. But if you’re truly unsure how to get started or short on time, these can be a good way to get started.

Some meal services for plant-based meals include:

Each of the above either has vegan options or is 100% plant-based.

3. Discover your motivation

Plant-based diets are getting a lot of attention right now (as they should!) There are many reasons for adopting such a diet.

With any “new” thing, a lot of people want to try a plant-based diet because off the buzz they’re hearing right now.

While I’m 100% in support of plant-based eating, starting on a plant-based diet just because it’s something new isn’t going to be enough for most people. It can be challenging to stick to any type of diet.

That said, you’re going to want to have some reasons for eating more plant-based foods.

Health is a leading factor for many people. Eating plant-based can help reduce the risk of many leading causes of death, including heart disease, cancer, diabetes, and more.

Some other reasons people choose to eat a plant-based diet are:

Animal welfare
Climate change
Human rights
Air and water pollution

So, what’s your own reason and motivation for eating more plant-based foods?

If you’re not so sure what your reason for eating more plant-based, explore the following resources to learn more.

Watch top plant-based films

Documentaries that cover whole-foods plant-based diets can be both extremely powerful as well as relatively quick and easy to digest. Some of my favorite movies include:

The Gamechangers (available on Netflix)
Forks Over Knives (Netflix)
Cowspiracy (Netflix)
Eating Animals (Hulu)

Each of these films provides a solid background on at least some of the reasons to adopt a plant-based diet.

Read up on benefits of eating plant-based

If you’re looking for something a bit more in-depth than films, the books below cover a wide range of topics related to plant-based eating:

How Not to Die by Michael Greger MD
The China Study by T. Colin Campbell and Thomas M. Campbell II
Eating Animals by Jonathan Safran Foer
Animal Liberation by Peter Singer
The Food Revolution: How Your Diet Can Help Save Your Life and Our World by John Robbins
Proteinaholic by Garth Davis M.D.

There’s no need to read all these books, but you might find learning exciting and be motivated to keep reading.

Join Facebook groups

Even if you’ve read or watched a ton about plant-based foods, you likely still have some questions or just want recommendations on what to eat. My favorite source of support: Facebook groups.

The reason I recommend these groups is:

You can get support and recommendation from real people
You can ask your own questions and get specific answers
You can see and relate to the struggles others go through

Some Facebook groups I’ve found helpful:

If Facebook isn’t your thing, reddit also has various sub-reddits where you can find support too.

Be ready for criticism

Making a major change to your lifestyle often makes others uncomfortable. Choosing a vegan or plant-based diet is certainly no exception.

Considering that around 95% of people on this planet eat meat, you’re definitely bumping up against other peoples’ beliefs by giving up animal products partially or totally.

That said, it can help to have some talking points down about why you’re interested in a plant-based diet. Be honest about why you’re looking to eat more plants and less meat. Some phrases I use are:

“Eating plants is better for my health since I’m getting more fiber and other nutrients I need.”
“Why eat a cow when I can eat the same stuff cows eat — plants?”
“Some of the longest-living people in the world live on primarily plant-based diets.”
“The American Heart Association actually recommends ‘eating a mostly plant-based diet.'”

Keep in mind that many criticisms come from others’ insecurities. It’s more about them than it is you. And it’s not always possible to change other peoples’ minds or even convince them that you’re doing the right thing.

I like to keep the dialogue open and friendly, but at the end of the day, I make my own choices about what’s best for me.

4. Make Eating Out a Breeze

In 2020, there are more vegan restaurant options than ever. More restaurants are offering plant-based meals. But it still can be tricky to find restaurants that have the most options.

So how do you make it easier? Using a few tools.

Look for these new vegan options

In 2019, vegan options at chain restaurants hit the mainstream. Here’s a list of the most exciting vegan offerings now available:

Impossible Whopper (at Burger King) – enjoy a whopper with the Impossible plant-based patty at all 7,200 locations in the U.S. Leave off the mayo to make it 100% plant-based.
Beyond Burger at Carl’s Jr. – get the Beyond Burger at all Carl’s Jr. locations by order the Beyond Famous Star or substituting at Beyond Meat patty on any burger. Hold the cheese and mayo to make it vegan.
Various options at Taco Bell – choose from Crunchwrap Supreme (remove beef, sour cream and cheese), bean burrito (again, no cheese), and more. Check out a whole list of items here.
Beyond Sausage Breakfast Sandwich at Dunkin’ – order it on an English muffin with no egg or cheese.
Beyond Avocado Taco at Del Taco – get a taco filled with Beyond Meat or order virtually anything that adds Beyond and takes out dairy and meat. See a vegan menu here.
The Impossible Slider at White Castle – enjoy these small sliders for $1.99, and yes, the bun is now also vegan. Just hold the cheese.

There are plenty more options where you can leave off cheese on a Pizza Hut or Domino’s pizza, or piece together various sides to make a vegan meal. See Buzzfeed’s full list for even more options.

Target restaurants more likely to have vegan foods

What about when you want to get a little fancier than fast food? There are still tons of options, though you do have to be selective. It’s less likely that your local steakhouse is going to offer superb plant-based options compared to other types of restaurants.

These restaurant types are more likely to have plant-based options than others:

Thai – many Thai restaurants offer tofu as a protein in both curries and noodle dishes. Just make sure there’s no fish sauce, egg, or egg noodles used.
Mexican – burritos and tacos with beans are a great option (just check that they’re vegan), and you generally can’t lose with chips and salsa. And, of course, guacamole!
Sushi – order options that contain vegetables like avocado, cucumber, carrot and more.
Ethiopian – non-meat options are generally a wonderful mix of vegetables accompanied by injera, a flatbread that’s also generally gluten-free.
Mediterranean – dishes like hummus, tabouleh, eggplant, olives, and falafel fill out the many options here.
Indian – a lot of Indian food is already vegetarian. You’ll need to avoid ghee, paneer, and (often) naan. Chana masala and dosas are often vegan, though.
Pizza – the crust is often vegan as-is (though ask to make sure). If there’s no vegan cheese offered, just ask for no cheese (it tastes better than you might think!).

In all cases, I definitely recommend scoping out the menu ahead of time. Every restaurant is different, and unfortunately, it’s not always possible to walk in and find a satisfying plant-based meal.

Use the Happy Cow app

Happy Cow is like Yelp except it only lists restaurants that have at least some vegetarian and vegan options. In my experience, it’s much easier than trying to sift through Yelp and Google, which are often inaccurate in terms of figuring out what’s vegan.

Happy Cow also features reviews and ratings from others who eat plant-based foods, so you can more clearly tell if they like the plant-based options without having to sift through reviews of meat dishes.

It works throughout the U.S. and all over the world, too. I’ve used it in New Zealand, Germany, Poland, and other places on my travels.

The Happy Cow app (iOS/Android) costs $3.99, but you can use the web-based version from their home page for free.

When desperate, go to the staples

If you’re eating plant-based, there are probably going to be times where you’re stuck eating somewhere without any viable plant-based options.

When this happens, you might have to go the simple, go-to foods. If you’re desperate, you can pretty much always eat:

French fries
Pasta (without egg or dairy)
Baked potato
Bread
Hummus
Side of vegetables
Side salad (but hope it doesn’t come to this!)

While so many dishes contain meat by default, you can often request they leave off the meat on things like salads to turn it plant-based.

My strategy: always look at the menu beforehand. If vegan options are slim to none, I either eat something beforehand or plan to eat afterward.

How will you eat in 2020?

I’m excited for all the new vegan options from past years as well as what will happen in 2020; we’re clearly headed in the right direction for plant-based foods!

What are you most excited to try out for your diet in 2020?

Leave a short comment below and let me know!

We Analyzed 35+ Top Veggie Burgers. These Are the Healthiest Burgers

October 3, 2019 by Jeffrey Trull

You might’ve heard that Beyond Burger and other veggie burgers are taking off in popularity. Beyond Meat has surged in the stock market since it’s early-2019 IPO.

Of course, with the increase in popularity comes additional news coverage. And some of it is not positive. There have been plenty of news stories about how these burgers are processed and that some have as much fat, calories, and other “bad stuff” as an actual beef burger.

To set the record straight, we looked at the complete nutrition information for over 35 top veggie burgers and compared it to a 100% beef patty (found in the USDA database). The goal: find out which are the healthiest veggie burgers out there, and which you may want to enjoy less frequently.

Below are the burgers ranked from high to low in terms of their nutritional values along with where the 100% beef patty ranks as well.

Protein

Brand	Protein (g)
1. (tie) Dr. Praeger’s All American Veggie Burger	28
1. (tie) Sweet Earth Awesome Burger	28
3. Boca All American Veggie Burger (XL) (Non-GMO soy)	26
4. Boca All American Veggie Burger (XL)	24
5. USDA Commodity 100% beef patties (100g)	23
6. (tie) Field Roast Hand-Formed Fieldburger	22
6. (tie) Upton’s Naturals Classic Burger	22
8. Beyond Meat Beyond Burger	20
9. (tie) Hodo Tofu Veggie Burger	19
9. (tie) Impossible Foods Impossible Burger 2.0	19

31. (tie) Qrunch Green Chile with Pinto Beans Quinoa Burger	3
31. (tie) Qrunch Spicy Buffalo-Style Quinoa Burgers	3
31. (tie) Hilary’s World’s Best Veggie Burger	3
34. (tie) Dr. Praeger’s California Veggie Burger Gluten Free	2
34. (tie) Dr. Praeger’s Korean Veggie Burger (formerly BiBimBap Veggie Burger)	2

Interestingly, five veggie burgers contain more protein than the beef patty, with Dr. Praeger’s All American Veggie Burger and Sweet Earth Awesome Burger tied for the most plant-based protein at 28 grams. Seven veggie burgers analyzed have at least 20 grams of protein, and 12 pack 15 or more grams of protein.

However, there is a wide range of variability in protein in veggie burgers. Those at the bottom of the list contain little protein. Eleven burgers contained fewer than 10g of protein per burger. So if you’re looking for a protein-heavy veggie burger, you need to look closely at the nutrition of each one.

Calories

Brand		Calories
1. Field Roast Hand-Formed Fieldburger		340
2. Sweet Earth Awesome Burger		290
3. Before the Butcher Uncut Burger		260

8. USDA Commodity 100% beef patties (100g)		231

33. (tie) Gardenburger Black Bean Chipotle Veggie Burger		90
33. (tie) Gardenburger Portabella Veggie Burger		90
33. (tie) Sol Cuisine Spicy Black Bean Burger		90

In total, seven of the burgers we looked at have more calories than the beef patty. Most of these burgers are from the new “it bleeds” category, including the new Sweet Earth Awesome Burger and the Before the Butcher Uncut Burger.

However, there’s quite a bit of variation. The veggie burgers with the fewest calories have less the calories found in a beef patty.

Total Fat

Brand			Total Fat (g)
1. Field Roast Hand-Formed Fieldburger			24
2. Before the Butcher Uncut Burger			19
3. (tie) Sweet Earth Awesome Burger			17
3. (tie) Beyond Meat Beyond Burger			17

6. USDA Commodity 100% beef patties (100g)			17

33. Gardenburger Black Bean Chipotle Veggie Burger			3
34. Gardenburger Portabella Veggie Burger			2
34. Sol Cuisine Spicy Black Bean Burger			1.5

As with calorie count, several veggie burgers have more total fat than a beef patty (five of those analyzed). Most of the fat in these veggie burgers can be attributed to oils (typically, coconut, canola, or palm oil) that give it a flavor closer to beef.

Still, the majority of veggie burgers have less fat than the beef burger, though these tend to be black bean burgers and similar varieties.

Saturated Fat

Brand		Saturated Fat (g, %DV)
1. (tie) Impossible Foods Impossible Burger 2.0		8 (40%)
1. (tie) Before the Butcher Uncut Burger		8 (40%)
1. (tie) Field Roast Hand-Formed Fieldburger		8 (40%)
1. (tie) Sweet Earth Awesome Burger		8 (40%)

5. (tie) USDA Commodity 100% beef patties (100g)		6 (30%)

31. (tie) Gardein Chipotle Black Bean Burger		0 (0%)
31. (tie) Upton’s Naturals Classic Burger		0 (0%)
31. (tie) Gardein Ultimate Beefless Burger		0 (0%)
31. (tie) Amy’s All American Veggie Burger		0 (0%)
31. (tie) Gardenburger Black Bean Chipotle Veggie Burger		0 (0%)

Some of the fattiest veggie burgers once again outranked the beef patty in terms of saturated fat. This again is likely due to the use of oils in the veggie patties.

Sodium

Brand	Sodium (mg, %DV)
1. Boca All American Veggie Burger (XL) (Non-GMO soy)	920 (38%)
2. Boca All American Veggie Burger (XL)	700 (29%)
3. Amy’s California Veggie Burger	550 (24%)

32. Before the Butcher Uncut Burger	150 (6%)
33. Qrunch Spicy Buffalo-Style Quinoa Burgers	140 (6%)
34. Dr. Praeger’s California Veggie Burger Gluten Free	125 (5%)
35. USDA Commodity 100% beef patties (100g)	84 (3%)

Actual beef patties came in the lowest here. However, it’s possible salt is added to beef patties during the cooking process whereas that’s often not needed for most veggie burgers.

Beyond Burger (390 mg, 16% DV) and Impossible Burger (370 mg, 16% DV) were both outside the top 10 highest burgers in terms of sodium.

Cholesterol

Brand	Cholesterol (mg, %DV)
1. USDA Commodity 100% beef patties (100g)	86 (28%)
2. Boca All American Veggie Burger (XL)	10 (3%)
3. (tie) Boca All American Veggie Burger (Non-GMO soy)	5 (2%)
3. (tie) Gardenburger The Original Veggie Burger	5 (2%)
3. (tie) MorningStar Farms Tomato & Basil Pizza Burgers	5 (2%)
3. (tie) Boca All American Veggie Burger (XL) (Non-GMO soy)	5 (2%)

(tie) All other brands	0 (0%)

The beef patty easily came out on top in terms of the amount of cholesterol with nearly eight times as much as the veggie burger with the most cholesterol.

All but five of the veggie burgers analyzed had zero cholesterol. These five burgers all contain dairy, so they’re not 100% plant-based.

Fiber

Brand	Fiber (g, %DV)
1. (tie) Boca All American Veggie Burger (XL) (Non-GMO soy)	8 (32%)
1. (tie) Hodo Tofu Veggie Burger	8 (32%)
1. (tie) Sunshine Organic Black Bean South West	8 (32%)

31. (tie) Field Roast Hand-Formed Fieldburger	2 (8%)
31. (tie) Dr. Praeger’s Korean Veggie Burger (formerly BiBimBap Veggie Burger)	2 (8%)
31. (tie) Beyond Meat Beyond Burger	2 (8%)
31. (tie) Upton’s Naturals Classic Burger	2 (8%)

35. USDA Commodity 100% beef patties (100g)	0 (0%)

The veggie burgers with the most fiber contain nearly one-third of the recommended daily fiber intake. Additionally, all veggie burgers in this analysis contained at least some fiber.

Like all foods that come 100% from animal sources, the 100% beef patty does not contain any fiber.

Veggie burgers and beef burgers — alike, and different

Overall, there’s quite a bit of variability in veggie burger nutrition. In nearly every nutritional category, there are some veggie burgers that contain more and some veggie burgers that contain less of a given nutrient compared to beef patties.

Veggie burgers vary so widely across nutrition that it’s pretty hard to say what the healthiest veggie burger options are.

Here’s a Google Sheet of the full data used in this analysis, including additional information.

17 Vegan Bodybuilders Share Their #1 Tip for Getting Enough Protein on a Vegan Diet

June 10, 2019 by Jeffrey Trull

When you think of vegans, what first comes to mind? It might be challenges with getting enough protein from vegan food, or maybe it’s weakness and lack of muscle. You’re not thinking of bodybuilders, right?

Since many people probably think this way, I figured I’d call on the irrefutable evidence that vegans are not weak and can get enough protein from plants: vegan bodybuilders.

These bodybuilders aren’t just serving as proof, but they’ve also shared their top tips for anyone who wants to get protein from plants. Here’s what 19 top vegan bodybuilders had to say.

Anatasia Zenchenko

ScienceStrength.com

Instagram: @ScienceStrength

Make sure that it contains a variety of vegan high protein sources and eat one of the sources with each meal. It is great to combine protein from grains, legumes and seeds. You don’t need to combine them in every meal, but just making sure that you eat at least two of the different sources in a day.
A few examples of different high protein sources:
– Grain protein: seitan, vital wheat gluten, rice protein powder
– Legume protein: Soy products, Pea protein powder, Powdered peanut butter, High protein bean noodles, e.g. black bean noodles or soybean noodles
– Seed protein (choose fat-reduced varieties): sesame flour, sunflower seed flour, pumpkin seed flour

Kaden Nguyen

Instagram: @vipergq

My mumber one tip for getting enough protein is simply eating it and getting enough of it with every single meal.
There’s a difference between adequate and optimal levels of protein ingestion to maximize protein synthesis. Obviously, the needs of a 120 lb. person looking to live as long as possible is going to be different than an elite level bodybuilder or athlete trying to maximize performance and output.
It’s proven without a doubt that high levels of protein intake well above basic requirements are optimal for heavily trained athletes. Because of that, I aim to keep my protein levels at about 1g per pound of body weight since it’s been proven to increase protein synthesis and muscle retention at levels even above that. So I supplement with additional protein shakes for any meals that fall below my average threshold.
The key to being a successful vegan athlete is to be properly prepared at all times. As a carnist, it is very simple to accidentally hit your protein needs. As a vegan, you need to properly increase your nutritional IQ and understand how to maximize your nutritional intake for optimal growth and performance.

Brian Turner

beyondtheweak.com

Instagram: @BrianTurnerOfficial

Learn more about the foods that you’re eating and how much protein is in everything that you can create with them.
For example, I can make a sauce combined with brown rice, quinoa, and some black beans, and it will have tons of protein. By knowing just a few other foods that have high protein, it can make it very easy for you to create high protein meals. Things like seitan, tempeh and tofu are easy protein boosters.

Ingrid S Clay

IngridSClay.com

Americans are obsessed with protein (kudos to marketing). Vegans are bombarded with questions about where they get their protein. I used to eat steaks and bison for competitions because you grow up with the belief a matter fact it’s embedded into your brain that meat will improve your performance. This concern about protein is misplaced.
According to Reed Mangls, although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein. Vegan athletes, especially in the early stages of training, may have higher protein needs than vegans who exercise moderately or who are not active.
Protein can be found in absolutely everything that we eat. So where do I get my protein from?? Let’s finally put this question to bed:
– Tempeh – 34 grams of protein per cup
– Soybeans – 31 grams per cup (cooked)
– Seitan – 21 grams per three ounces
– Lentils – 18 grams per cup (cooked)
– Tofu (extra firm) – 12 grams per 4 ounces
– Almonds – 8 grams per one-quarter cup
– Spinach – 5 grams per cup (cooked)
– Broccoli – 4 grams per cup (cooked)
– Veggie burger – about 15 per patty
The list is just a few things. As you can it’s very easy to get the right amount of protein needed. The key to this is variety.

Dani Taylor

veganproteins.com

Instagram: @VeganProteins

Don’t be too restrictive in your vegan food choices and to eat a wide variety of foods. Foods like tofu, tempeh, seitan and even some of the mock meats can be really helpful for reaching even high protein goals

Troy Graham

Instagram: @troyg_fit

Make sure your main proteins are complete proteins! Meaning they contain all essential amino acids to build a proper protein (dark green veggies, soy/pea protein.)
Another tip would be to make sure you’re supplementing with shakes! It’s hard to eat your body weight in protein, so having concentrated protein drinks are huge when it comes to getting enough protein daily.
I know this is a little off topic but bonus tip! Take a multi-vitamin daily, they’re literally what keep out bodies running. You can get away with so much if you’re taking your vitamins daily, I know I sound like a naggy mom when I say this but it’s just true.

Tsuki Harris

Instagram: @TsukiWarrior

Include a large variety of nuts, seeds, legumes, veggies, and grains. Most vegan sources of protein aren’t complete and combining foods will ensure you get all the amino acids that you need.

Lindsey Register

Instagram: @Lindsey_Register

My main tip is to plan a protein source (soy, seitan, tempeh, etc.) for each main meal and to eat a variety of whole foods every day.
With even the most basic pre-planning I am able to hit 130g-150g of protein under 2000 calories daily with plenty of variety in my meals.

David Anthony

Instagram: @tactical_vegan/

My number one tip is to eat. Most plant-based whole foods have protein so as long as you eat you’ll meet your requirements.
Most people don’t know how many grams they need and tend to overdo it, so it’s important to educate yourself on how many macro and micro nutrients you need, which is dependent on several factors.

Maayan Elasi

maayaneliasi.com

Instagram: @maayaneliasi

My tip is to eat a variety of foods. The is the best way to give your body everything it needs.

Natalie Miller

Instagram: @hopscoff

Enough depends completely on you and your goals.
I am a bodybuilder and take in 2 times my body weight in kilos so roughly 120g a day. I get that easily from beans, lentils, tofu, seitan, nuts and protein powder.

Ana Sofia Willard-Benitez

Instagram: @gypsi_fit

Protein shakes and seitan!

Joel Kirks

Instagram: @joel_kirks

Number one tip for getting enough protein is to plan each meal around what my main protein source is, e.g. tempeh, tofu, legumes, etc.
I then add in my veggies, grains, nuts, seeds, fermented foods and sauces. These will boost the protein content. However, the bulk of what I need is already accounted for.

Martin Forss

Instagram: @realmenarekindtoanimals

Eat a variety of protein-packed foods such as tofu, lentils, beans, protein powders and mock meats but, focus on whole foods with legumes as a staple.

Marcella Torres and Derek Tresize

veganmuscleandfitness.com

Instagram: @veganmuscleandfitness

Credit: Marcella Torres and Derek Tresize

Our number one focus when help clients get enough protein is to make sure they’re eating enough – period. I can’t tell you the times we’ve seen folks stressing about protein and drinking 4 or 5 shakes a day (up to 11 once!), and when we ask for food journals and look at their calories they’re severely under eating.
The vast majority of the time, making sure you hit a reasonable maintenance calorie level off dense whole foods like beans, greens, whole grains, nuts and seeds will get you to where your protein should be.

Arvid Beck

Instagram: @arvid_beck

In my opinion and experience, it’s not necessary to consume as much protein as a lot of bodybuilders do.
However, no matter what kind of dietary approach you follow, I think there are enough vegan options to get enough protein. Since my diet is high carb/low fat, I get most of my protein from various grains, legumes, potatoes, and veggies. My favorites are beans, peas, and lentils.
If you prefer a diet with fewer carbs, more protein, and eventually more fat I’d focus on foods like nuts, seeds, tofu, or some of the vegan meat alternatives.
And no matter what kind of diet you follow, there’s always the option to increase your protein intake with supplements that are available. I prefer pea and rice protein supplements.

Mark Chapman

Instagram: @markthemightyvegan

Eat a balanced diet and you will get all the nutrients you need. As all plant-based food typically has protein, it is not hard for the average person.
My diet lately has been heavy in beans and legumes along with sweet potatoes and brown rice. I get 140 grams of protein a day from this diet. I do supplement with brown rice and pea protein shakes.

Obviously, everyone is different and has different nutrition and protein needs. The point of this article isn’t for you to copy any single vegan bodybuilder’s plan or strategy for eating protein but instead to highlight that it is possible to get enough protein in your diet while only eating plants. Feeling more confident now?

(note: some responses above have been edited for length)

Vegan Keto Diet: Is It a Good Idea?

June 3, 2019 by Jeffrey Trull

The ketogenic diet is seemingly the latest and greatest way to lose weight. It’s high-fat and low-carb with a moderate amount of protein.

At first glance, “vegan” and “keto” are complete opposites. A vegan diet is typically higher in carbs while a carnivorous keto diet has more protein than needed.

But veganism and keto have a lot in common, too. They both have a large following, yet they receive a fair share of criticism from experts and enthusiasts.

By nature, both the vegan and keto diets are more restrictive than the Standard American Diet. Combine the two, and you have a very specific (and probably short) grocery list to adhere to.

This leads us to the question: Is it even possible to follow a vegan ketogenic diet? If you’re willing to give up carbs, here’s how to do the vegan keto diet.

What is the Keto Diet?

Taking out labels like “vegan” and “non-vegan,” let’s set the ground rules of how the keto diet works. There’s a scientific aspect of the keto diet that’s missing in other diets like Paleo, Atkins, Whole 30, etc.

Basically, by following the diet, your body will go into a state of ketosis. (Now you see where the keto diet gets its name.) This is when the body converts fat into ketones, a type of acid, which muscles and tissues can then use as fuel.

Long story short: Ketosis is when your body burns fat for energy. Normally our body burns glucose or carbs for energy, so this is a big deal if you have some extra fat you’d like to lose.

Today, the keto diet has gone viral for its weight loss benefits. However, it’s been historically used to treat patients with epilepsy and other health conditions.

What people eat on the keto diet

Science aside, the keto meal plan is very specific.

The keto diet usually stipulates that followers eat a maximum of 20 grams of net carbs per day. Depending on your body and weight loss goals, your specific macronutrient breakdown may vary. Keto experts recommend using a keto calculator to determine your macros.

Here’s an example macronutrient breakdown on the keto diet:

70-80% fat
20-25% protein
5-10% carbs

With these strict macros, most people go straight for animal products—they’re virtually free of carbs, yet high in fat and protein. This is why the keto diet is associated with bacon, eggs, butter, cheese, salmon, beef, and so on.

Animal products make up the majority of foods eaten on the keto diet, but they aren’t the only compliant foods. Keto followers also eat avocado, nuts, seeds, nut butters, and various oils. Aside from mostly fat and protein, you can have non-starchy vegetables, select fruits, and condiments in moderation.

What experts say about the keto diet

Many experts and physicians have a lot of concerns about the keto diet.

Garth Davis, M.D. is especially vocal about the dangers of low-carb, high-fat diets. He recently cited a meticulously researched study on the keto diet wherein the patients experienced significant increases in cholesterol, inflammation, insulin resistance and other markers.

Contrary to what keto enthusiasts claim, he also makes some great points about animal products contributing to weight gain. In an excerpt from his book “Proteinaholic,” Dr. Garth Davis explains why animal protein actually causes weight gain instead of weight loss: Meat is high in calories yet low in fiber, which is a recipe for weight gain. This may be why Dr. Garth Davis believes any weight lost on the keto diet will be gained back.

It seems that many plant-based physicians are concerned about the increased risk of heart disease on the keto diet. Dr. Michael Gregor points out that low-carb diets impair artery function and coronary blood flow, which contributes to heart disease.

There’s also concern that the ketogenic diet is simply unsafe. Sarah Ballantyne, Ph.D. has compiled an entire list of adverse reactions to the keto diet. (Spoiler: There have been some deaths.)

Can Vegans do the Keto Diet?

The short answer is…yes, it’s possible. But it’s not easy.

Since whole, plant foods are typically higher in carbs, you can see how the vegan keto diet could be challenging. In general, vegans eat a lot of carbs. The USDA Guidelines recommend that adults get around 45-65% of their daily calories from carbs. Obviously, this figure goes way down on a keto diet, whether it’s vegan or not.

On a whole food plant-based (WFPB) diet, you may eat as many legumes, grains, fruits, veggies, starches, etc. as your heart desires. A big portion of the healthy foods you would normally consume on a WFPB diet would be eliminated on vegan keto. Say goodbye to beans and rice, and say hello to coconut oil and avocado.

Vegan keto is challenging, but it’s possible. Here’s what your grocery list may look like on a vegan keto diet.

Vegan keto diet food list

Oils: Olive oil, coconut oil, MCT oil, avocado oil, and flaxseed oil
Nuts: Almonds, walnuts, peanuts, brazil nuts, cashews, and macadamia nuts
Seeds: Chia seeds, flax seeds, sunflower seeds, hemp seeds, and pumpkin seeds
Nut and seed butter: Almond butter, peanut butter, cashew butter, coconut butter, sunflower seed butter, and tahini
Non-starchy vegetables: Leafy greens, broccoli, peppers, cauliflower, mushrooms, zucchini, and more
Vegan dairy alternatives: coconut milk, coconut cream, vegan butter, vegan cheese, vegan cream cheese, and unsweetened dairy-free yogurt
Vegan meat alternatives: tofu, tempeh, and the Beyond Burger
Select fruits: Avocado, berries, tomatoes, lemons, limes, and coconut
Condiments: Hot sauce, soy sauce, mustard, olives, pickles, vinegar, herbs, and spices
Vegan protein powders: Hemp, pea, and soy

What experts say

There’s a world of difference between the traditional keto diet and the vegan keto diet.

In an interview with Plant Based News, Joel Kahn, M.D. states, “You don’t need to fear plant protein like you should be fearing animal protein. The people following the popular ketogenic diet [high in animal products] have this high-fat and high-protein diet that may be your worst choice possible for your risk of heart disease and cancer.”

Unlike his warnings against a meat-based keto diet, Dr. Joel Kahn tolerates the vegan keto diet. If people are interested in vegan keto, he encourages them to eat lots of leafy greens, dark berries and whole foods plant-based sources of fats. He also recommends keeping your fat macros around 50-60%, which is slightly lower than the 70-80% associated with the keto diet.

There’s even medical literature on low-carb, plant-based diets. Eco-Atkins is a prime example. In a 6-month study, participants on the Eco-Atkins diet (low-carb vegan) experienced weight loss and improved heart disease risk factors.

Vegan keto isn’t in the clear, though. More on its drawbacks to come.

Vegan Keto Diet vs. Whole Foods Plant-Based Diet

Generally, a Whole Foods Plant-Based Diet (WFPB) diet gets a lot of support from health professionals. There’s a lot of criticism, of course, but there’s also a lot of scientific evidence that supports a healthy vegan diet.

WFPB is a sustainable diet that’s high in fiber, plant proteins, and micronutrients. There’s also a balanced amount of fat, protein, and carbs.

Unlike vegan keto, you can enjoy grains, legumes, starches, and all fruits on a plant-based diet. On a WFPB diet, you may be less likely to acquire nutritional deficiencies. For example, grains and legumes are high minerals like iron while fruit is high in vitamins like A, C, and E.

Vegans are often told to plan out their diet and track their nutrients, but if you eat a variety of whole foods, you likely have most of your nutrients covered without trying.

Drawbacks of the vegan keto diet

Vegan keto isn’t all pros. Yes, you get to indulge in fatty foods and drop some lbs, but there are some caveats.

Where the vegan keto diet pales in comparison to a WFPB diet is that it’s not sustainable. The human body depends on carbohydrates for energy. Without them, you risk losing lean muscle as well as fat. (You may also become hangry if you’re under-carbed.)

You may have noticed that many doctors encouraging a WFPB diet emphasize the importance of whole carbohydrates and fiber. While vegan keto is healthier for your heart than non-vegan keto, it’s still low in energy-rich carbs that are full of nutrients and fiber.

While vegan keto is arguably healthier than non-vegan keto (less cholesterol, higher fiber, and no health risks associated with animal protein), it’s still not a balanced diet. You run the risk of missing out on essential micronutrients. Many vegans already know to take their vitamin B12, but people doing vegan keto may require even more supplements.

Mic the Vegan, a popular science-backed vegan YouTuber, recently published a video titled, “Vegan Keto: 4 Pros and Cons.” One of his major takeaways is that vegan keto may still have some of the drawbacks of non-vegan keto. He also critiques the vegan keto’s reliance on processed oils, which he has dubbed “the vegan killer.”

Vegan keto meal plan with recipes

So, what does a day on the vegan keto diet look like? Let’s take a look at an entire week complete with vegan keto recipes.

Sunday

Monday

Breakfast: Vegan tofu scramble
Lunch: Low carb curry noodle bowl
Dinner: Walnut and hemp seed lettuce wraps

Tuesday

Breakfast: Vegan keto bagel thins
Lunch: Zucchini noodles with avocado sauce
Dinner: Keto superfood soup

Wednesday

Breakfast: Strawberry coconut chia pudding
Lunch: Raw vegan tabouli
Dinner: Vegan keto walnut chili

Thursday

Friday

Saturday

It’s generally unrealistic to make three meals every day, but this should give you an idea of what your menu may look like on vegan keto.

Can vegans do keto? It’s not impossible, but it’s not the most enjoyable diet either. I’m definitely not a fan of the keto diet both in terms of nutrition as well as the limitations on what to eat.

If you’re interested in doing the vegan keto diet for health or weight loss reasons, approach it like you would any other vegan diet: Simply swap out non-vegan foods for vegan foods.

The vegan numbers are rising, so it’s not surprising that there’s a decent amount of vegan keto recipes out there.

Loading up on peanut butter and Beyond burgers may seem fun at first, but your body will miss its carbs sooner or later.