If you’re living on a vegan diet, it’s important that you are eating the right foods to keep your energy levels up and your wellbeing in tip-top shape. Some may think that it’s a little more challenging to do this without common animal-based products, but our nutritionist Lucy-Ann begs to differ! She has put together a quick list of food ideas to keep you well-fed, healthy and happy!
Top foods to eat regularly in the diet
These are your everyday go-to’s and should make up most of your day-to-day diet, whether you’re an athlete or office worker!
- Fresh fruits – especially apples, bananas, papaya, mango, satsumas, pears, all types of berries, kiwis, pineapple and melon
- Vegetables and leafy greens – Try and eat more vegetables such as squash/pumpkin, spinach, watercress, raw leaves, and corn/sweetcorn
- Grains – Oats, brown rice, wild rice, barley, millet and quinoa
- Plant proteins – Tofu, puy lentils, edamame beans, chickpeas, split peas (lentils), sprouts such as alfalfa, sprouted lentils and chickpeas, beans and peas
- Fermented soya foods – Tempeh, tofu, Tamari
High-energy vegan foods
If you’re looking to increase your energy levels, exercise regularly or are training for a special event, then these are the foods for you!
- Nut butters (e.g. peanut butter, almond butter and hazelnut butter)
- Tahini (Sesame seed paste)
- Brazil nuts
- Macadamia nuts
- Hempseeds and hemp oil
- All other seeds such as pumpkin, sunflower and chia seeds
- Beans and lentils, sprouts, alfalfa
- Oats and oatmeal
- Quinoa, millet, barley, wild rice, brown rice
Vegan snacks or “top-up” meals
If you are on a training regime or want to ensure your body has everything it needs to repair, grow and maintain your training, you need to eat high energy, protein rich foods regularly! Here are a few quick snacks you can grab and much on throughout the day.
- 5 oatcakes spread with 2 tablespoons of hummus
- A tablespoon of nut butter with 1-2 bananas
- Nut milk and hemp or pea protein powder shake with banana
- 200g cooked barley with 200g cooked lentils
- 5-10g corn cakes with an avocado