Vegan Diet Plan Essentials

The Perfect Vegan Diet Plan

Growing numbers of people are turning to veganism in pursuit of a healthy, eco-friendly life. According to statistics on, if every person on earth turned vegan then it would result in saving 8 million human lives by 2050. Additionally, this would also reduce greenhouse gas emissions by as much as 66%. This will eventually save an astonishing US$ 1.5 trillion in public healthcare related costs.

If you want to know every essential aspect of an ideal vegan diet plan, then you’ve come to the right place. In this article, we will describe the vegan diet, the benefits of veganism and the ideal vegan diet plan to follow for a healthy and virile lifestyle.

What is a Vegan Diet?

What is a Vegan Diet

What is a Vegan Diet

Veganism is a dietary-cum-lifestyle choice which is focused on health and the environment.

A vegan diet is solely plant-based diet. Vegans avoid even dairy and poultry products, such as milk, eggs and meat of all kind. Some even tend to avoid eating honey. On one hand, most people choose to follow vegan diet for staying healthy. On the other hand, there are many who have adopted veganism as a lifestyle in itself. Vegan lifestyle forbids the use of clothes, cosmetics and other products that contain or use animals, like fur and leather. Vegans consider the diet essential for saving the environment and deem vegan diet to be the best sustainable diet.

The vegan diet plan usually includes vegetables, fruits, nuts, beans and seeds. Varying the intake of each foodstuff in this diet will provide the body with the essential and important nutrients. A balanced vegan diet should provide you with vital minerals, vitamins, protein and healthy fat. Health experts and dieticians advise vegans to ensure sufficient intake of protein, iron, calcium, Vitamin D and Vitamin B12.

What are the benefits of Vegan Diet?

A well-planned vegan diet provides all essential nutrients for the body. Veganism helps to avoid the potential risks related to eating harmful animal fats. Numerous studies have shown that a vegan diet has incredible benefits, such as:

Keeping your heart healthy

Vegan Diet - Heart Health

Vegan Diet – Heart Health

The vegan diet can improve cardiovascular health in many ways. Studies have shown that choosing a majorly plan-based diet and lowering or completely avoiding the intake of animal-based foods also reduced the risk of heart disease in adults.

We all know that certain popular animal products, including butter, cheese and meat, contain noticeable amounts of saturated fats. Heavy intake of these fats is known to raise the cholesterol levels in the body. Higher level of cholesterol in the body can raise the risk of stroke and heart disorders.

On the other hand, vegan diet is plant-based food and has higher fiber content. Fiber is considered to be good for improving health. Besides, a vegan diet has fewer calories than conventional diet, which also helps to lose weight and maintain it.

Lowering the risk of cancer

A 2017 review published on Taylor and Francis Online showed that a person on a vegan diet decrease their risk of cancer by as much as 15%. The high fiber and vitamin content of plant-based diet help protect against cancer.

As meat has been termed as “probably carcinogenic” by the International Agency for Research on Cancer, switching to a plant-based vegan diet plan is extremely beneficial for a person.

Losing unwanted weight

Vegan diet also helps a person to stay within their ideal BMI (Body Mass Index. Here is a BMI calculator). A study report published on proved the effectiveness of a vegan diet for weight loss, as compared to an omnivorous or semi-vegetarian diet. Most animal products have high levels of calories and fats. A vegan diet helps to eliminate the saturated fats entirely from your day and provides only sufficient amount of calories. This is a great way to maintain a healthy weight almost effortlessly.

What is an ideal Vegan Diet Meal Plan?

Vegan Diet Plan - What is an ideal vegan diet plan

Vegan Diet Plan – What is an ideal vegan diet plan

There is no one fit for all “ideal vegan diet meal plan”. You can follow a calorie based vegan diet meal plan as wells versions vegan diets such as keto-vegan, paleo-vegan and so on.

Choose a vegan diet meal plan that suits best for your unique life style

Vegan Diet Meal PlansGo to Vegan Meal Plan
1000 Calorie Vegan Meal Plan Go to the Plan
1200 Calorie Vegan Meal Plan Go to the Plan
1300 Calorie Vegan Meal Plan Go to the Plan
1400 Calorie Vegan Meal Plan Go to the Plan
1500 Calorie Vegan Meal Plan Go to the Plan
1600 Calorie Vegan Meal Plan Go to the Plan
1800 Calorie Vegan Meal Plan Go to the Plan
2000 Calorie Vegan Meal Plan Go to the Plan
3000 Calorie Vegan Meal Plan Go to the Plan
Vegan Autoimmune (AIP) Meal Plan Go to the Plan
High Protein Low Carb Vegan Meal Plan Go to the Plan
Low Carb Vegan Meal Plan Go to the Plan
Paleo Vegan Meal Plan Go to the Plan
Vegan Meal Plan for Body Building Go to the Plan
Vegan Dukan Meal Plan Go to the Plan
Vegan Keto Meal Plan Go to the Plan

Ideally, a vegan diet plan should provide your body with all essential nutrients. For this, you need to eat a well-balanced and varied vegan diet.

A vegan diet allows you to eat varied and nutritious foods, including:

  • Fruits and vegetables
  • Legumes (lentils, peas, beans, etc.)
  • Nuts and seeds
  • Rice, bread and pasta
  • Dairy alternatives (almond milk, coconut milk, soy milk, etc.)
  • Vegetable oils

According to expert dieticians, an ideal vegan diet should include:

  • Minimum 5 portions of various fruits and vegetables every day
  • Meals based on bread, pasta, rice, potatoes or other starchy carbohydrates
  • Some alternative to dairy, such as yoghurt or soy drinks (preferably low-fat and sugar-free)
  • Some beans and pulses for protein
  • Unsaturated oils and spreads in small amounts
  • Plenty of fluids with at least 6 to 8 glasses every day

Vegan diets do allow the use of food and beverages that have higher salt, fat or sugar content but only in small portions.


An ideal vegan diet plan should be well-balanced and varied. It should include non-dairy, non-meat and completely plant-based food items. The ideal vegan diet helps to keep you healthy, with a strong heart.


Reference links