What does healthy vegan eating actually look like?

[Frankenterfer]

I've been vegan for nearly three years, and whilst I'm content with my decision, I've gained almost 3 stone in that time.

I didn't have the best (vegetarian) diet before becoming vegan, but I seem to be so much worse now. Also since my husband also became vegan, it's like we have to eat all the vegan junk food we can get our hands on. Actually writing this post had made me realise that it's now so much easier to get hold of said junk food than it was 3 years ago

I know I eat the wrong things, constantly. I could do more to meal plan and be organised. I've always struggled with my weight and emotional eating.

But what does a good vegan diet actually look like? I've read so many cookbooks, blogs, watched so much YouTube, all this crap and conflicting advice and I'm really lost and frustrated not only at my weight but at how unwell I feel.

I realise I'm just asking for more advice but I'd love to hear from those of you who have found a way forward?

I am a vegan and I have unhealthy days but today has been a good day.
Breakfast - Home made muesli (oats/dates/walnuts/banana chips)
Lunch - Peanut Butter Sandwich
Dinner -Buddha Bowl with tofu ( green leaves/sweetcorn/blueberries/tomatoes/peppers/chick peas/walnuts)
Snacks - 2 Apples 2Apricots glass of pineapple juice.

crazydoglady6867 that sounds great! I love Buddha bowls, haven't had one in ages. Will add to my mental list.

As with any diet, it's generally about avoiding junk food and most processed stuff.
Making stuff from scratch. Veggies, beans, pulses, oats, tofu.

The 'whats for dinner' thread on this board is great

We do veg chilli, curries, stews. Stir fry’s, noodle soups, Buddha bowls. Home made bean burgers in buns with loads of salad.

I’ve heard good things about the book “How Not to Die” and the connected cookbook.

I think healthy vegan is having a diet that is mainly minimally processed foods, whole grains, naturally vegan proteins such as tofu, nuts and pulses and fruit and veg. Healthy fats/oils rather than margarine and vegan cheese (no nutritional benefit), pastries, biscuits etc. Keep added sugars in check too. Usually they say if 80% of your calorie intake is healthy, 20% not that’s good enough. Sometimes a bit of something less healthy eg maple syrup added to something healthy eg porridge can transform a meal from bleurgh to delicious, so cutting out foods isn’t necessary, but having less of the ‘junk’ would be of benefit.

I think cooking meals from scratch is key. All those items that last a suspiciously long time compared to home cooked are probably like they are because of stuff added to it. Preparing meals from scratch also takes time...so it makes you think about what you’re eating rather than just consuming. There are so many dishes that don’t require ‘fake foods’, taste good and are filling; stir fry’s with tofu, veg and noodles/rice, veg curry, Dahl and rice, risottos, bean chilli....

I had a cookbook years ago- the single vegan (were talking early 1990’s)

There was a basic sort of formula which worked well for working out what was healthy. They say it isn’t necessary now but I find I’m hungry if I go against it. For main meals they said you needed a whole grain/carb element...so rice, pasta, potato. Then you needed at least one protein, more if you wanted, so pulses (a large amount for a main meal portion eg half a tin), tofu (quarter to half a block), and/or nuts/seeds (much smaller amounts eg tablespoon). Add veg, sauces etc. And that was the basic framework for a meal. Ie if I am having pasta, I don’t just have pasta and tomato sauce as I’ll be raiding the fridge after 10mins, I have tofu/pulses in the sauce.

I have veggies and salad for every meal, always have a small dressed salad on the side (with a dressing made from Hemp oil and apple cider vinegar, the hemp gives you the omega 3)as it helps fill up and I like a large meal after work.

I do eat a lot of bread so have 2 slices toast with marmalade for breakfast and a sandwich/roll stuffed with salad for lunch with Tofurkey slices/mashed chickpeas and mayo or beans on toast.

For main meals I make chilli/spag bol with lentils/Naturli mince/soya ince and rice or baked spud and always have side veggies and or salad. Or make soup/casserole from scratch and make 4 lots to keep in fridge or freezer.

I like vegetable burger on a bun and do healthy chips in the actifry.

I have a bowl of fresh fruit sometimes with tesco plain soya yogurt. This week I picked a huge amount of wild blackberries and have been having those with frozen raspberries and fresh strawberries after meals.

I find a lot of veggies and vegans dont always eat as many veggies as they should, sounds mad but we really should be filling up on those rather than all the processed alternatives that are around now.

Mmmm lucky you Vegancow fresh blackberries.

I follow a very healthy vegan diet, I also fpllow Paul Mackenna's way of eating, which I lost 3 stone with. IME it 's not so much what you eat but how , when, and why.!!

But I always have fruit for breakfast (on an empty stomach) It could be a smoothie, with seasonal fruits and ground almonds and linseeds. which fill you up. Or a bowl of fruit with the almonds and linseeds etc.

I have lots of water and herbal teas in between meals, sometimes a coffee with soya milk, not every day though.

Lunch is usually pure rye toast with peanut butter and olive oil as a spread (no 'normal'spreads at all!) They're all full of saturated fats (including the organic ones with palm oil\coconut etc.). Plus a good fresh salad of grated carrot, lettuce etc. with a tahini dressing.

Supper is maybe spinach and lentil curry with whole rice , plain tofu yoghurt or whatever, Always before 7.30 pm.