Making a decision to stop eating animal products isn’t for everybody and if you want to become a vegan it will require a good understanding of the variety of plant foods that make healthy, nutritious substitutes for meat and dairy products. The first question you probably had when you decided to become a vegan was, “What will I eat instead?’ The good news is it’s not that hard to find some pretty tasty substitutes that will provide you with all the vitamins, minerals and protein you need to sustain good health. As a vegan you will not merely be avoiding meat products like vegetarians do, but all animal products and that includes milk, cheese and eggs, so finding ways to prepare your favorite meals can get tricky.

For starters we suggest you learn about nine important vegan foods which act as good substitutes in baking and cooking. The nine foods are:

1. Tofu
2. Milk alternatives
3. Meat alternatives
4. Cheese alternatives
5. Tempeh
6. Nutritional yeast
7. Seitan
8. Veggie burgers
9. Protein powder

Tofu

If you haven’t heard about tofu you may have heard of soy or soya. Tofu is the same thing. Tofu is a really good source of protein and is high in calcium but best of all it is really useful in the kitchen since it is so versatile. You don’t need to look upon tofu with dread or fear if you know how to prepare it properly.

There are also several kinds of tofu so the best thing to do is to experiment until you find the taste that suits you best. Once you start using it regularly and prepare it correctly you will probably begin to regard it as an essential part of your vegan diet.

If after some dedicated experimentation you are convinced that you will never like tofu there are several other soy products for example tempeh, textured vegetable protein and tofu ice cream that you may try instead. These all contain valuable calcium and protein

Milk Alternatives

There are a large number of milk alternatives to choose from, for example, soy milks, rice milks and multi-grain milks. They are sold under different brand names, flavors and qualities but all of them are likely to taste pretty strange at first. This is simply because you are not used to it. These products don’t taste like milk and you may feel disappointed but don’t worry, just keep experimenting until you find one you like.

There are some really good ones on the shelves, so keep looking. Many of these milk substitutes have extra calcium and vitamins and you will need them to stay healthy if you become a vegan.

Meat Alternatives

What will you use as the mainstay of your meals now that meat is a no-no? The thought of eating a plate full of insubstantial salad for dinner every night may leave you cold and understandably so, but these days there are several ‘fake’ meat products on the market.

These include veggie hot dogs, veggie pepperoni, veggie burgers, veggie bacon, so you shouldn’t have too much of a problem making the switch. Remember to read the labels carefully as some of these products contain egg or dairy products.

Cheese Alternatives

You may find this section a little discouraging since at present there are very few soy or rice cheeses that are suitable for vegans. The vast majority of cheese alternatives contain casein, a milk protein. Non-dairy cheese replacements may help but make sure and read the labels carefully. On the other hand vegan cheese is a great success and quite tasty too. If you become a vegan it may become an essential item in your pantry!

Tempeh

Tempeh is produced from cultured soybeans and molded into a cake. In contrast to tofu it has more texture because the beans are not mashed. It is also tastier than tofu. Tempeh is high in protein and is really good when added to stir-fries and pasta sauces.

Nutritional Yeast

This is available in powder or flake form and it lends a savory, cheesy taste to all foods. Nutritional yeast is an excellent source of protein, amino acids and B vitamins, including vitamin B12. This makes it an essential food for vegans who may lack this vital vitamin. You will find it at most health food stores.

Seitan

Seitan is a meat alternative with a meat-like texture. It is often packaged in a marinated form with very strong flavors. Made from wheat gluten, it can be rather tasty but it is also quite expensive, though, and more suited for the occasional spoiling of yourself.

Veggie Burgers

There really are a lot of these around at the moment and you can find them easily at most stores. You will need to experiment here as some of them are pretty dreadful but there are some really nice ones too. Always read the label before you buy as some of them do contain eggs or dairy products. If you want to become a vegan you will need to learn a lot about the different names given to animal by-products.

Protein Powders

To make sure your diet isn’t lacking in protein use a soy protein powder supplement. This can be mixed into fruit juice or cereal with very little hassle. You may also try brown-rice based protein powders, but they don’t taste as good. If you are allergic to soy give it a try.

Meals Suitable for Vegans

Right, let’s get down to the nitty gritty of meal planning. Knowing what products to use is a far cry from actually producing tasty, healthy meals, so you have to learn from scratch and put together some enjoyable meal plans.

The good news is there are some great vegan meal options available. In fact there are many cultures in the world who don’t rely on meat as a staple food, so you see this is a chance to experience some pretty exotic dishes for example Asian, Mexican and Italian cuisines as well as those of the Mediterranean and African countries.

There are also loads of vegan cookbooks on the market as well as recipes you can download from the Internet.

The fact is, the majority of people only eat eight to twelve different meals so to begin use your recipes and create at least eight vegan meals you would like to incorporate into your diet. Start preparing them regularly but make sure you like the basic ingredients. That way you can add or subtract as you like.

How to Stay Healthy When You Become a Vegan

Since your diet won’t contain any animal products you run the risk of becoming deficient in certain essential vitamins and minerals. It is really important, if you are to stay healthy, that you become familiar with all the vitamins and minerals contained in vegan foods as well as where to find them. This way you can make sure you are eating nutritionally balanced meals. There are four components that may be particularly problematic and they are:

* Protein
* Calcium
* Vitamin B12
* Iron

Protein

Amino acids are important forms of proteins and are found mainly in meat, eggs and dairy products. Soy products contain all the amino acids needed to make up a complete protein. A variety of other plant foods do contain amino acids but not all the ones you need so you will need to eat a whole range of foods often to ensure you are getting enough protein in your diet. Grains and beans or pasta and beans in combination will give you all the amino acids to make a complete protein.

If you become a vegan you won’t need to eat the foods at the same time get the protein. Eating a whole range of foods over the course of the day will enable your body to take what it needs. It is only where your meals are completely lacking in an essential protein that it becomes a problem.

You should be eating the following foods regularly:

* green leafy vegetables
* grains
* beans
* tofu
* nuts
* nutritional yeast
* seeds
* legumes

If you are male you will need about 50 to 60 grams of protein per day, while females require 40 to 50 grams. If your diet is varied you should do fine.

Calcium

Calcium is especially important for women. The average adult needs about 800 milligrams per day so it may not be a bad idea to take a calcium supplement. Try calcium citrate since it is absorbed so easily. Don’t forget that good old tofu is an excellent calcium source and the soy/rice/grain milks are fortified with calcium and other vitamins and minerals.

Vitamin B12

Very few non-animal sources provide this essential vitamin but you only need about 3 micrograms per day so any multivitamin will make sure you get enough. You can also include fortified soy milks, nutritional yeasts, and vitamin supplements in your diet to make extra sure. ‘Sub-lingual’ supplements are the best ones since they are dissolved under the tongue not swallowed. Beware of food supplements derived from animal sources.

Iron

Contrary to popular belief, iron isn’t that much of a problem for most vegans. Iron derived from animal sources is more easily absorbed than iron from non-animal sources, but so what! If you eat enough green, leafy vegetables, beans, legumes and whole grains, you will get plenty of iron in your diet. So don’t let anybody tell you that you will faint and swoon if you become a vegan!

Pre-menopausal women require about 15 milligrams of iron per day, while after the menopause you can get away with 10 milligrams. Men need about 10 milligrams per day. Take your iron-rich meals with any food item that contains Vitamin C and you will help boost iron absorption. Try a spinach stir fry and bell peppers. If you are still worried take some extra iron in tablet form. Just don’t overdo it as too much iron is just as bad as too little.

So you see, once you know how to combine your vegan foods for optimum health and work out easy meal plans you won’t have much trouble as you become a vegan of note! There are a few tricky areas like eating out or the catering at parties. You may prefer going to a vegan restaurant or bringing your own party snacks but on the whole once you get used to the taste of a vegan diet and know how to prepare the various substitutes it will begin to feel more and more natural – which, of course, it is!