Vegan Diet Plan Essentials (With 16 Vegan Meal Plans)

The Perfect Vegan Diet Plan

Many people are turning to veganism for a healthy, eco-friendly life.

According to statistics on, if every person on Earth turned vegan, it would save 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, 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 vibrant lifestyle.

What is a Vegan Diet?

Vegan diet plan

Vegan diet plan – What is a vegan diet

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

A vegan diet is a solely plant-based diet. Vegans avoid dairy and poultry products, such as milk, eggs and meat.

Some even tend to avoid eating honey. On the one hand, most people follow a vegan diet to stay healthy. On the other hand, many have adopted veganism as a lifestyle in itself.

A vegan lifestyle forbids using 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 the 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 essential nutrients.

A balanced vegan diet should provide 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 a 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

The vegan diet can improve cardiovascular health in many ways. Studies have shown that choosing a majorly plant-based diet and lowering or altogether avoiding animal-based foods reduce 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 cholesterol levels. A higher level of cholesterol in the body can raise the risk of stroke and heart disorders.

On the other hand, a 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 a conventional diet, which also helps to lose and maintain weight.

Lowering the risk of cancer

A 2017 review published by Taylor and Francis Online showed that a vegan diet decreases their risk of cancer by as much as 15%. The high fiber and vitamin content of a plant-based diet helps 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

A vegan diet also helps people 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 compared to an omnivorous or semi-vegetarian diet.

Most animal products have high levels of calories and fats. A vegan diet helps eliminate saturated fats from your day and provides only sufficient calories.

This is a great way to maintain a healthy weight almost effortlessly.

What is an ideal Vegan Diet Meal Plan?

Vegan Diet Plan

Vegan diet plan essential – What is an ideal vegan diet plan

No one fits all “ideal vegan diet meal plans”. You can follow a calorie-based vegan diet meal plan and versions of vegan diets such as keto-vegan, paleo-vegan and so on.

Choose a vegan diet meal plan that best suits your unique lifestyle

Ideally, a vegan diet 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 the following:

  • Minimum 5 portions of various fruits and vegetables every day
  • Meals based on bread, pasta, rice, potatoes or other starchy carbohydrates
  • Some alternatives to dairy, such as yogurt 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 allow food and beverages with 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 entirely plant-based food items.

The ideal vegan diet helps to keep you healthy with a strong heart.

See Also

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Vegan Keto Meal Plan

Low Carb Vegan Meal Plan

Vegan Bodybuilding Meal Plan

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