By following a balanced diet, people with a traditional diet can achieve their daily calorie intake. In the case of people who choose to eat respectful of nature, it seems that it is something a little more difficult, where do they get the calories they need according to the daily meal plan? In this article, we will tell you how to reach your daily caloric intake while being vegan , in case you are considering adopting this lifestyle.
This is how you can reach your daily caloric intake by being vegan
Being vegan is not a “trend” that is fashionable. It is a way of respecting animals and being ecofriendly . Veganism usually generates many doubts, what do you eat in this regime? Will I suffer from malnutrition? How will I get all the calories I need by eating only certain foods? Foods of animal origin contain more calories than fruits and vegetables, but that does not mean that being vegan you cannot acquire all the necessary nutrients, otherwise, many celebrities would not follow this regimen and recommend it.
There are many vegan food options for all those who want to gain weight or muscle mass. The important thing is to create a diet rich in nutrients that allows you to reach your daily caloric intake while being vegan.
Principles of veganism
Being vegan doesn’t just come down to food but to other aspects of everyday life like clothing, cosmetics, and even drugs tested on animals. In the case of food, vegans, who are considered strict vegetarians, do not consume any type of food derived from animals. This restriction is not only reduced to meats, rich in nutrients and proteins, but also to foods such as eggs, honey, milk and their derivatives. If a person who is initiated in this ideology does not consult properly with a doctor, it is possible that in the long run they will suffer a nutritional deficiency. Therefore, if you are going to take the big step of adopting this principle, we recommend that you first visit your doctor and inform yourself correctly so as not to suffer health repercussions.
Diet to reach your daily caloric intake while being vegan
An “easy” way for vegans to reach adequate nutritional levels is through supplements. To avoid any health problem, it is essential that they eat all the necessary nutrients, either in the form of supplements or following a balanced diet. Vitamin B12 is the vitamin that vegans tend to be most deficient in. Despite being present in some vegetable drinks and cereals, we recommend its consumption through a nutritional supplement . Do not forget to consult your doctor before taking these vitamins.
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Due to the high intake of fruits and vegetables, the vegan diet is usually very rich in fiber, folic acid, magnesium, vitamins C and E and potassium. The nutritional deficiency is had, in addition to vitamin B12, in vitamin D, calcium and Omega-3. And, of course, proteins, present in milk and its derivatives and fish.
In addition to fruits and vegetables, vegans can consume legumes, nuts and seeds, bread, pasta, rice, quinoa, and superfoods such as seitan or tofu. As for dairy products, they can ingest them of vegetable origin such as coconut, almond and rice milks.
But, what foods can be consumed as “substitutes” for others to reach the daily caloric intake being vegan ? These are some products that can be consumed to reach the necessary calories to stay healthy:
Avocado
This is an incredibly healthy superfood rich in good fats. Half an avocado is equivalent to having a cup of whole milk. Ideal for a vegan diet! And also, for those who, even if they are not vegan, have not included this delicious food in their diet.
Nuts and dried fruits
Another of the foods that can be included in a vegan diet for a correct caloric intake are nuts. A handful of these fruits is equivalent to consuming 1 slice of cheese. Also include other nuts such as pistachios in your diet.
Peanut butter
A food that is rarely consumed in our country, but that is very popular in the United States (although not for such healthy purposes) that not only vegans but anyone who wants to take care of themselves should include is peanut butter. In North America it is almost a religion for snacks. And for vegans it should be a great option as 2 tablespoons of this powerful elixir have even more calories than a chicken breast. And we don’t talk about the proteins it contains: 100 g is equivalent to 25 g of protein .
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Olive oil
Olive oil is present in the diet of any Spaniard, vegan or not. In the case of the latter, from there they can obtain the Omega-3 that they do not acquire from other foods such as fish. It is also delicious and ideal for dressing salads.
Quinoa
Quinoa is another of the great foods that a vegan can include in their diet to increase caloric intake. 1 cup of quinoa contains about 222 calories. The best thing is that quinoa is an ideal accompaniment to other dishes or to be the base of them, as in a salad.
Vegetables
Incorporating legumes into the vegan diet is not very difficult. In our country they are the star dish of some homes. Lentils, beans, beans … are an inexhaustible source of iron. In a traditional diet this can be obtained from meat, in a vegan diet, legumes are the best option. Even soybeans in grains can be common in a diet that seeks to preserve nature. Beans have 337 calories, beans 336 and lentils 353. A good plate of legumes accompanied by a handful of rice and vegetables can be the ideal caloric intake that the body needs.
Other caloric foods
As we have already mentioned previously, other foods that vegans can and should consume to avoid caloric deficits are: pasta and whole wheat bread, which provide many carbohydrates to the diet; cereals, very rich in fiber and easy to accompany with fruits or peanut butter. Today it is also possible to find 100% vegan desserts such as ice creams in supermarkets.
