healthy vegan diet. can anyone suggest one? thanks?!

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In my opinion the best thing you can do is try to stick to as natural, whole products as possible. Stuff like vegetables, beans, whole-grains, fruit, nuts etc.

For each meal make sure you have a portion of fruit or veg, one of protein and one of complex carbs. The combination of these food-groups will stop you getting too hungry. Add in a couple of healthy snacks like nuts and dried fruit and you have a perfectly balanced diet.

Vegan protein sources are things like beans, tofu and nuts. Get complex carbs from potatoes and whole-grains. And use nuts and avocado for "good" fats.

So here would be an example of a day;

Breakfast- Porridge or wholegrain cereal with soya milk and mixed seeds
Snack- Dried fruit
Lunch- Lentil and vegetable soup, wholegrain roll
Snack- Carrot sticks and hummus
Dinner- Bean curry with brown rice, or tofu stir fry with noodles.

Good luck.
X

Vegan

This is the food pyramid I try to follow:
http://www.vegetariannutrition.org/food-…
It is from Loma Linda, which is a Blue Zone which basically means it is one of the healthiest places in the world. And its not that hards to stick to, especially if you keep a food diary.

For example, a sample day could be this:
Breakfast: 1 c of oats (300) with 1/4 c walnuts (200), and spices (cocoa, cinnamon, etc); clementine (60)
Snack: 1 c red grapes (100)
Lunch: 1 c whole wheat pasta mixed with 1/2 c veggies (zuchinni, onion, and sun-dried tomatoes) sauteed in 1 tbsp olive oil and tossed with 1 c steamed broccoli florets and 1/2 c cannelinni beans(~530)
Snack: 1/4 c trail mix (150); baby carrots (35)
Dinner: 6-in whole wheat tortilla (~100) with 1/2 c brown rice (100), 1/2 c beans (100); 1/2 c cooked veggies (corn, onion, peppers, mushrooms, squash, etc) (50)

Total- about 1700 calories

Grains 6
Veggies 5
Legumes/soy 2
Fruits 2
Nuts/seeds 2
Vegetable Oils 1

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