Vegan Diet: How to Get the Nutrients You Need

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Vegan Diet: How to Get the Nutrients You Need

Contrary to what most people believe a VEGAN diet can be extremely healthy. Many people think that vegans do not get enough protein and nutrients and that is simply untrue.

So, how much protein do you need? If you want to maintain your weight, use this formula: weight divided by 2.2 times .8 = protein amount for the day.

Example: 150lbs/2.2 = 68 x .8 = 54 grams of protein/day

Use this as your base for protein whether you are vegan or not.

Now let’s look at a very common non-vegan protein source: SALMON.

3oz of salmon has 17g of protein. Most people consume too much protein which is easy to do considering 3oz is very small, and 3oz already gets you a third of the way to your needed protein count!

Some of the most common vegan protein includes quinoa, beans, lentils, chia seeds, oats, tofu, and vegetables. For more information, visit:


Let’s talk about nutrients! Vegans tend to be classified as “healthy” and “unhealthy”.

Healthy vegans consume a whole food and plant-based diet filled with veggies, legumes, fruits, nuts, seeds, grains, and beans.

Unhealthy vegans consume a diet filled with carbs, processed/packaged foods, and sugar.

It’s important to know that not all vegan products are healthy.

For example, noodles, cookies, crackers, brownies, etc… can all technically be vegan. However, most of these products contain close to no nutritional value. All of this is fine on occasion, however, it should not be the bulk of your diet.

Veggies, legumes, fruits, nuts, seeds, grains, and beans are vegan AND loaded with nutrients.

Notice the difference?

Now, let’s not forget about all of the vegan replacement foods. There are a ton on the market these days and it’s important to always look at the ingredient list to ensure the products aren’t filled with junk! 

Here is my list of vegan approved substitutions to enjoy in moderation:

In short, eat a diet filled with veggies, legumes, fruits, nuts, seeds, grains, and beans and you will get all of your nutrients and protein for the day!

One supplement most vegans need as a bonus is a B12 vitamin supplement just to ensure they are getting the B vitamins that are found in animal foods.

Here are some easy, delicious, and simple vegan recipes that ill give you energy and nutrients!

-1 cup quinoa, cooked
-2 cups kale, chopped finely
-1/2 cup mushroom, chopped
Saute all of the ingredients until cooked through and ENJOY!

-1 can of coconut milk (make sure the only ingredient is coconut!)
-3 tablespoons of chia seeds
-2 tablespoons of hemp seeds
-3 tablespoons of pure cacao powder (not cocoa powder!)
-Splash of vanilla extract.
-Sweeten with honey or dates.
*If you want sugar-free- sweeten with Stevia!

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