Question 1

Is it hard to get enough protein on a vegan diet?

Accepted Answer

It is entirely possible to meet your protein needs on a vegan diet, but it requires mindful planning. You should aim to include a high-quality protein source with every meal. Excellent plant-based sources include tofu, tempeh, seitan, lentils, beans, edamame, and vegan protein powders.

Question 2

What are complete vs. incomplete proteins?

Accepted Answer

A complete protein contains all nine essential amino acids. While most plant proteins are 'incomplete' (missing one or more), you can easily get all essential amino acids by eating a variety of plant foods throughout the day (e.g., rice and beans). Quinoa, soy, and buckwheat are examples of complete plant proteins.

Question 3

What are good sources of healthy fats for vegans?

Accepted Answer

Healthy plant-based fats are abundant. Great sources include avocados, nuts (like almonds and walnuts), seeds (like chia, flax, and hemp seeds), and oils like olive oil and avocado oil.

Question 4

Are there any micronutrients I should be concerned about on a vegan diet?

Accepted Answer

Yes. Besides macros, it's crucial to pay attention to certain micronutrients. Vitamin B12 is not found in plant foods and must be supplemented. Other nutrients to be mindful of include iron, calcium, vitamin D, and omega-3 fatty acids (specifically EPA and DHA, which can be obtained from algae oil supplements).

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FitCalcStack

Vegan Macros Calculator

Vegan Macros Calculator

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