Vegan Diet Plan

Vegetarian diets are low in fat, cholesterol and animal proteins and there are many degrees of vegetarianism and some are stricter than others. It is known that people who are on a vegan diet plan have a lowered risk of heart conditions, obesity, cancer, diabetes and high blood pressure.

The trick to vegetarian diets are finding recipes that provide you with proper and correct nutrition yet still are true to the vegetarian concept. What we aim towards are replacing the animal products with vegetables, grains and fruits and yet maintaining a correct amount of essential minerals and vitamins needed. And provide enough calories (energy) for the body to function.

Proteins.
Proteins (which we usually obtain from animal products) contain among other things amino acids which are important in order for our body to maintain and repair muscles, organs and blood.

Good sources for proteins and amino acids to have in a vegan diet plan are vegetables, grains and nuts, and can completely replace animal products as a source for amino acids.
Also soy proteins have been proven to be an excellent replacement to animal proteins.
 
Vitamins and Minerals.
Mineral and vitamin replacements should also be found, and minerals such as zinc, iron and calcium are especially important.

Spinach, beans and dried fruits all contain iron.
Grains and nuts will provide and excellent source for zinc.
Broccoli, spinach and soya beans are all good sources for calcium.

Also remember to eat plenty of food rich on riboflavin, vitamins A, C, and vitamin B-12
This could be citrus fruits, cabbage, pepper fruits, tomatoes, legumes, grains, and dairy (if your vegan diet plan allows it)
 
Making a Vegan diet plan.
Putting together your own vegetarian diet is relatively easy as long as you keep the demands mentioned above in mind! Enough calories to function and essential proteins and mineral demands must be met.
Around the web you can find a lot of interesting and delicious vegetarian recipes for every meal of the day and snacks. Just make sure that the following food items are included in your meal every day.

Soy milk or dairy products if allowed. (2 cups a day)
Nuts (3 ounces)
Grain products such as bread or cereals (17 ounces)
Fruits (8 pieces of fruit per day)
Vegetables (1 pound per day)
Fat such as olive oil, palm oil or seed oil. (About 2 or 3 tablespoons a day)

When putting your vegetarian diet together, you must know how many calories you need per day.
Once you know how many calories you need per day you must find the caloric level of each food item you plan to put in your diet.
This way you have full control that you will neither overshoot your caloric requirements nor receive too few calories.