How to go Vegan
Would you love to eat more healthily but can’t quite find the time? The hectic modern lifestyle doesn’t have to lead to an unhealthy lifestyle.
Did you know that cutting out meat, dairy and eggs could cut your chances of obesity, diabetes, heart disease and cancer – and could even add years to your life expectancy? Of course, if you replace meat with chocolate éclairs and chip butties you’re unlikely to reap maximum health benefits. The key is choosing healthy meat substitutes, such as tofu and other ‘mock meats’, beans, peas, lentils, wholegrain products (brown rice, oats, wholegrain bread), plenty of fruit and vegetables – including dark green leafy veggies, plant milks, nuts and seeds.
But going vegan needn’t mean learning enough new recipes to fill an encyclopedia. Many familiar dishes such as Spaghetti Bolognese, chilli and stir-fries can easily be ‘veganised‘ – made vegan! Most people have about seven or eight dishes that they cook regularly and, surprise surprise, vegetarians and vegans are no different.
Check out Viva!Health’s guide to transforming everyday meals into top vegan tucker below.
And to make sure you’re getting all the nutrients you need, we summarised it all in a neat package on vegan nutrition here.
It couldn’t be easier and don’t forget – we are always happy to help!
- Cereal with milk and fruit served with orange juice
- Scrambled eggs, toast, sausage, cup of tea
- Pancakes and maple syrup
- Chicken sandwich with lettuce, tomato, and mayo; yogurt; crisps
- Chicken soup, bread, green salad and vinaigrette
- Burger and chips
- Sausage Sarnie
- Grilled salmon, boiled new potatoes with butter; asparagus with parmesan cheese
- Spaghetti Bolognese and garlic bread
- Quiche Lorraine, chips and salad
- Chicken Chow Mein
- Chilli Con Carne
- Bangers and Mash
Breakfast Vegan Version
- Cereal with plant milk eg soya/almond/rice and fruit, served with orange juice
- Scrambled tofu, wholemeal toast, vegan sausage (eg Linda McCartney, VBites or Fry’s), cup of tea with plant milk of your choice
- Pancakes (egg and dairy-free) and maple or agave syrup with fresh fruit
Lunch Vegan Version
- Smoked tofu or hummus sandwich with lettuce, tomato and vegan mayo, eg Tiger Tiger or Plamil; fruity soya yoghurt (eg Alpro, Tesco, Sojade); piece of fruit. Or Toast with all the Good Stuff (see picture)
- Vegetable or minestrone soup, wholemeal bread, green salad with low-fat dressing. Lots of chilled and tinned soups are suitable, just read the labels. Amy’s Kitchen range is very good
- Vegan veggieburger in a wholemeal roll, chutney and vegan mayo with extra portion of salad – beanburgers are sold everywhere and are usually vegan. Fry’s make delicious ‘meaty’ style burgers – beef and chicken-style – in Holland & Barrett and other health food shops. Many burger outlets offer a vegan version, just ask!
- Veggie Sausage Sarnie on wholemeal bread, tomato/brown sauce and salad – see above for brands, but also Dee’s, available from Ocado
Dinner Vegan Version
- Grilled giant field mushrooms drizzled with olive oil, garlic and quality soya sauce (GF tamari or regular shoyu); boiled new potatoes with basil and black pepper; grilled asparagus with a drizzle of olive oil and nutritional yeast flakes or Violife melting block cheese
- Easy Vegan Spaghetti Bolognese (substitute frozen vegan veggie mince for meat, eg Linda Mac and most supermarket own-brands). Serve with crusty bread and green salad
- Deluxe Vegan Cheese & Broccoli Quiche, baked potato or low-fat potato wedges and salad. Or Mama Cucina GF and vegan quiches (Holland & Barrett or online)
- Stir-Fried Vegetables, Rice & Tofu
- Viva!’s Classic Chilli Non Carne (substitute frozen vegan mince for meat), guacamole, rice and salad
- Bangers and Mash – vegan sausages (see above for brands), mashed potatoes creamed with vegan margarine and soya milk; steamed greens and gravy