Serious overall health?!

Serious overall health?

I have been eating vegan the last few weeks. I have no clue how to get all the nutrients i need though, and i seem to be allergic to nuts. peanuts, cashews, walnuts, etc... where else can i get a lot of protein? im concerned, because im breaking out with acne, which at first, went away. is this because i have been eating so much nuts? what should i do, i breakout easily, and I am allergic, it seems to a lot of things!

3 days ago
I have been eating like three peanutbutter sandwiches a day (sometimes more) and drinking a lot of water. then Ive also been consuming handfuls of various nuts, and drinking a lot of citrus fruit juice and water. I guess this isnt good for me, but im at a loss for what i should do. I only eat about a handful of salad greens and broccolli and carrots a day.

3 days ago
websites would be great. Im also pretty poor. So is there a way I can have all the bases covered and not break $200 a month on the food? I'd really like a diet that has already been written, so I can just not think about it anymore

Ok firstly being vegan requires a bit of preparation. You may be allergic to nuts but it may be hormones. Lets start with a vegan food plan shall we and work from there.

Sample one-day meal plan for vegans :

Breakfast

2 Sanitarium Weet-Bix with sliced banana and a handful of walnuts
Sanitarium So Good Lite soymilk (1 cup)

Morning tea

A small handful of dried fruit and nuts e.g. prunes, dried apricots, almonds, cashews

Lunch

1 sandwich made with wholegrain bread spread with avocado and filled with a variety of colourful salad vegetables e.g. mixed green leaves, grated carrot, tomato, beetroot, cucumber, mung bean sprouts.

? cup baked beans

1 piece of fresh fruit in season e.g. apple or orange

Afternoon tea

Hummus dip with vegetable sticks or;

Fruit smoothie made with 1 cup Sanitarium So Good Lite soymilk and wheat germ

Dinner

Indian spinach tofu with rice (see recipe)

Wholemeal roti (an Indian flat bread, also known as Chapati)

Bowl of berries or fruit salad in season with low fat soy or dairy yoghurt

Remember to drink 6-8 glasses of water each day.

Monday
Breakfast
? cup low-sugar natural muesli
Fat-reduced fortified soy milk
1 tbs flax seed oil
1 kiwi fruit
1 red apple

Lunch
? cup brown lentils
1 cup salad greens
1 cooked beetroot
10 walnut halves
30g goat cheese (or vegan cheese equivalent)
1 tsp balsamic vinegar
1 tbs olive oil

Snack
10 almonds
4 apricot halves

Dinner
Tofu stir fry
120g hard tofu
10 snow peas
1 cup broccoli
1 small carrot
1 tbs sesame oil
1 tbs soy sauce


Tuesday
Breakfast
120g salt-reduced baked beans
2 slices toasted grain bread
1 cup cooked English spinach
1 small grilled tomato

Lunch
1 cup miso soup
6 pieces sushi

Snack
1 soy latte
1 apple

Dinner
2 falafel rolls (made from dry mix, approx 5cm in diameter)
2 tbs hummus
120g tabouleh salad
150g fruit salad (non-tropical fruits)
2 tbs low-fat cottage cheese
1 tbs flax seed oil
2 tsp sunflower seeds


Wednesday
Breakfast
1 toasted wholegrain English muffin
1 tablespoon tahini spread
1 tomato
Fruit salad made with nectarine and papaya and served with 1 tbs flax seed oil

Lunch
Wholemeal lavash bread
Avocado
Capers
Grated carrot
Sliced beetroot
Alfalfa sprouts
1 tbs hummus

Snack
1 soy latte coffee
1 spicy fruit biscuit

Dinner
Piece of vegetarian lasagna (made with wholemeal pasta and low fat milk/soy)
Green salad with oil and vinegar dressing
1 apple


Thursday
Breakfast
? cup sugar-reduced muesli
Soy low-fat fortified yoghurt
1 kiwi fruit
? cup fresh berries

Lunch
1 cup cooked spinach and ricotta tortellini
? cup pasta sauce
1 cup green salad with 3 slices red capsicum and 1 tbs oil and vinegar dressing

Snack
1 row dark chocolate
1 soy latte (fortified low-fat)

Dinner
2 regular-sized taco shells
1 cup refried canned beans (or home-made chilli beans made with 1 tbs olive oil, onion, chilli, garlic, tomatoes and kidney beans)
2 tbs low-fat cottage cheese
Shredded lettuce
Chopped tomato
Sliced cucumber


Friday
Breakfast
2 medium-sized wholemeal pancakes with 3 tbs low-fat natural yoghurt, 1 cup fresh berries and 1 tbs flaxseed oil

Lunch
Cellophane noodle salad made with:
100g cellophane noodles, 1 small grated carrot, chopped shallot, red chilli and red capsicum, coriander leaf, 30g chopped raw peanuts, ? cup soy bean sprouts and a dressing made from fresh lime juice, 2 tsp sesame oil and 1 tbs fish sauce

Snack
Soy latte
1 row dark chocolate

Dinner
Home-made tofu burger with broccoli and sweetcorn
Tofu burger recipe:
150g tofu
2 tbs soy sauce
Juice of ? lemon
1 tbs wholemeal flour
1 cup broccoli florets
1 cob sweetcorn
Boil 150g tofu cut into slices approx 1cm thick. Once the tofu rises to the top of the pan, remove it from the water and blot dry. Combine 2 tbs soy sauce with the juice of 1 lemon and 1 clove garlic and let the tofu sit in this marinade for approx 30 minutes. Dust with flour and shallow fry in the olive oil. Serve with steamed broccoli and sweetcorn.


Saturday
Breakfast
150g non-tropical fruit salad
2 tbs mixed seeds (sunflower, flaxseeds, pepitas)
? cup low-fat natural yoghurt
1 tbs flaxseed oil

Lunch
2 sliced wholegrain bread toasted and served with 1 cup cooked mushrooms
2 tbs eggplant dip
1 tomato
1 cup salad greens with red capsicum

Snack
1 soy latte
1 oatmeal biscuit

Dinner
Pasta with chilli and rocket
1 cup wholemeal pasta with 2 cloves garlic and 1 red chilli, sauteed in 1 tbs olive oil.
Toss the pasta through the garlic and chilli, sprinkle through the juice of 1 lime, add 1 cup of rocket leaves, allow to wilt and serve with 2 tbs parmesan cheese and cracked black pepper.
Serve with a green salad


Sunday
Breakfast
1 soy latte
1 bran and fruit muffin
1 cup fresh cherries

Lunch
Bean and green salad
1 cup mixed bean salad
1 cup green salad leaves
5 olives
6 cherry tomatoes
2 tbs chopped shallots
1 tbs grated parmesan cheese
1 tbs flaxseed oil
1 tbs balsamic vinegar
1 mango
Snack
2 oatmeal biscuits
Herbal tea
Dinner
150g grilled lentil burger
2 tbs yoghurt dressing (made with low-fat natural yoghurt, grated cucumber, fresh chopped mint and crushed garlic)
Served with green salad and ? cup grated carrot.
10 raw almonds and 6 apricot halves

Staples to have in your food pantry - you can add a couple every week in the shopping list.


Bacos (or other bacon like bits)

Balsamic vinegar (great for a salad dressing)

Braggs Liquid Aminos (Made from soybeans, a concentrated protein, flavor enhancer, great for salads, sauces, etc...found in small bottles at health food stores)

Canned or dried Beans/ garbonzo, kidney, black, red...

Canned spaghetti sauce

Canned vegetarian/vegan Baked beans and refried beans

Canola oil

Fruits

Garlic

Garlic salt

Jam/ Jelly

Juices

Lemon juice

Meat analogs... burger, tofurky, whatever...

Mustard

Nutritional Yeast (A MAJOR product for vegans and vegetarians. A nutty/cheesy flavor Sprinkle on salads, popcorn, casseroles, pizza, sauces.... Found in all health food stores, bulk section) (NOT BREWERS YEAST!) (See side bar for more information)

Nuts/seeds

Olive Oil (For basic cooking and salads)

Pasta

Peanut Butter

Pickles

Popcorn

Ramin soup (Nissin brand, oriental flavor)

Rice

Salad makings

Soy Milk (sweetened for cereals and plain for sauces) See side for more information.

Soy Sauce

Spices

Spike or Vegit seasoned salt

VEGAN Sugar (unrefined) Like "Sugar in the Raw", Turbinado, or a brown rice syrup, unbleached cane sugar, etc....

Tahini (sesame seed paste) Used to make hummus, a great bread spread! or just buy some hummus....)

Tofu Firm and silken (See side for more information)

Tomatoes

Tortillas

Vegan bread (Most authentic / old fashioned French/Italian bread is vegan..) (Avoid honey as an ingredient.)

Vegan Margarine

Vegetable Broth powder

Vegetables: Potatoes, Mushrooms, broccoli, carrots, spinach, kale, etc… Edamame (soybeans)

Vegemite or Marmite:It’s a food spread extracted from brewers yeast that has a very unique hard-to-describe flavor. Frequently used as a topping on bread or toast, it has a salty taste that is quite strong, so – “spread thinly”Also adds flavor to soups, and gravies"

WhiteVinegar

Go to Vegan Wolf web site its great www.veganwolf.com
www.veganhealth.org - Vegan food plans
groxie.com - cheap and easy vegan recipes
adventist.org.au - food plans and nutritional facts
Vegan Wolf Website
www.veganwolf.comwww.animallib...
adventist.org.au
www.animalliberation.org.au
www.DietVegetarians.info
www.goforyourlife.vic.gov.au

www.veganwolf.com
www.vegsoc.org.au
www.vnv.org.au/
www.vegiedelights.com.au
www.trinity.wa.edu.au
VegetarianCooking.com
www.annabella.net
www.healthykids.nsw.gov.au