How Vegan Diet Differs From Vegetarian Diet

balanced vegan menu

vegan diet doesn't include eggsno dairy products in vegan diet

Vegan diet is different from vegetarian diet in one important aspect.
Vegans do not consume eggs or dairy products.

There are, however delicious vegan milks.

Vegan Diet Plan 

Basic Components 

Similar with vegetarian diet plan but even more so with a vegan diet, it is very important to ensure that you use a wide variety of foods to give your body the nutrients it needs to function properly and maintain a vibrant health. With the absence of meat, fish and all animal products achieving a well balanced diet menu containing all necessary nutrients is more difficult but not impossible.

Vegan foods, such as whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients. This is  a reaaly good news for those of us who are looking for a good healthy diet for weight loss.

Although beans and pulses are a rich source of protein, vegan milks augment the protein supply and satisfy the need for delicious, nutritious drink.

Soy milk and rice milk are most common, but vegan milks are also made from almonds or oats, with more varieties sure to come. Vegan milks are rapidly growing in popularity and can be found in nearly all supermarkets.

Vegan Treats

Vegan cookies, donuts, candy bars and Pop Tart-like treats are readily available. Vegans eat about 40-50 grams of fibre per day (on average).

Vegan Weight Loss Diet

balanced vegan menu

Just by adopting and eating vegan foods two or three days per week you will start benefiting tremendously health-wise and your body weight will likely start adjusting in the right direction. You may want to try it for two or three weeks and decide then if you want to continue or even increase the number of days on vegan foods.

Some studies support vegan diet as being effective for weight loss.

Obese subjects placed on a vegan diet without limiting calories lost more weight than a control group that followed a low calorie, low cholesterol diet, in a collaborative study by George Washington University and Georgetown University.

More recently, the same researchers reviewed 87 studies on vegan or vegetarian diets, concluding that the high fiber, plenty of clean water, low fat content of vegan or vegetarian diets and not calorie counting per se  was responsible for weight loss. Indeed, overweight individuals who went vegan lost about a pound per week, regardless of additional lifestyle changes made.

Vegan Diet Plan – Meal Sample Menus


1 cup of vanilla soy milk
1 medium banana
1 cup of raisin bran

Morning Snack

2 wedges of medium cantaloupe
5 whole wheat crackers


1.5 servings of vegan chili
1 serving of salad
1 piece of corn bread

Afternoon Snack

6 ounces of orange juice
3 table spoons of mixed nuts


1.5 servings of brown rice and lentil pilaf
1.5 servings of broccoli with garlic and olive oil

It is very important that you vary the menu every day and don’t end up eating the same food over and over. Below is one more meal sample menu:


1 serving of scrambled tofu
2 slices of whole wheat bread
1 apricot

Morning Snack

6 ounces of vanilla soy yogurt
2 table spoons of flax seed


1.5 servings of black bean and sweet potato salad
1 grapefruit

Afternoon Snack

2 ounces of regular trail mix snack


1.5 cups of cooked quinoa
1 serving of grilled vegetables

Evening Snack

1 serving of fruit salad

As with any diet, please check with your physician before you embark on it.

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