Cam Newton was excited to see his children and excited for the food when asked about Thanksgiving during his weekly appearance on the Greg Hill Morning Show on WEEI Monday morning.

Newtons family, who lives in Georgia hasnt relocated to Massachusetts, to avoid trying to navigate a new place during the COVID-19 pandemic while hes on a one-year contract. So being together for a holiday was an added treat for him.

My children and family will be coming up here so Im excited about that, Newton said.

Newton, who has been oft-asked about being a vegan, likes debunking misconceptions about the diet that doesnt include animal products (meat and dairy). He previously joked that being vegan doesnt mean going outside getting some grass and putting ranch on it.

He said his Thanksgiving table doesnt stray as far from the traditional as one might think.

There will be some alternative meals, he said. Everything that you probably have for your Thanksgiving I can still probably have outside of like turkey. ... You got stuffing. Youve got collard greens. My family is kind of Geechie when it comes to having rice with everything. My family does a nice red rice with sausage. You can transfer that with either Beyond or Impossible Meat (instead of sausage), mac and cheese, found a way to do that too.

Geechie is referring to Gullah Geechie, a West African culture, whose cooking, which is becoming trendy, includes many rice dishes.

Newton, who is a spokesman for People for the Ethical Treatment of Animals (PETA) said while Beyond or Impossible sausage substitutes and vegan cheese are good enough to include in traditional dishes, nobody has figured out how to make a faux Butterball taste good enough.

The vegan industry, theyve tried it but its not the same thing, Newton said.

After hosting his family with no bird on Thursday, Newton and the Patriots will host the Arizona Cardinals, Sunday at 1 p.m.

Related content:

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Patriots-Texans report cards: New England defense bamboozled by Deshaun Watson; Cam Newton hard to grade

New England Patriots late-game failures have defined 2020 season as another winnable game slips away | Matt Vautour

Read more:

Cam Newton explains his vegan, turkey-less Thanksgiving feast - MassLive.com

If you try to pass off this show-stopping platter of Slow-Roasted Winter Vegetables as roast turkey, your guests are gonna know. But since many now bake and serve dressing separately instead of cooking it inside their turkeys, I defy your guests to discern, unprompted, that this Country Stuffing With Lots of Celery is completely plant-based. Same goes for the Creamy Leek Mashed Potatoes and the Double Mushroom Gravy, especially when served together.

They might wonder whether the Smothered Green Beans With Creamed Mushrooms and Fried Onions arent a little lighter than last years casserole, but they will never flat-out guess that the dish is vegan. And the Smashed Sweet Potatoes With Torched Meringue? Please! The real thing, with all that butter, brown sugar and marshmallows, never tasted so intoxicating.

Whatever your reasons for wanting some plant-based dishes on your table or a completely plant-based meal these dishes will have everyone talking about how wonderful they are. The only folks who might wonder whether they are really vegan will be the vegans themselves, because these downright delicious dishes mimic the nonvegan stuff so well.

Time 1 hour 25 minutes

Yields Serves 10 to 12

Time 1 hour

Yields Makes about 12

Time 30 minutes

Yields Serves 2 to 4

Time 1 hour

Yields Serves 4 to 6

Time 45 minutes

Yields Makes about 8 cups

Time 1 hour

Yields Makes about 4 cups

Time 2 hours

Yields Serves 12

Time 1 hour

Yields Serves 12

Time 20 minutes

Yields Serves 8 to 12

Time 20 minutes

Yields Serves 4 to 6

Time 45 minutes

Yields Serves 12

Time 1 hour

Yields Serves 12

Time 30 minutes

Yields Serves 12

Time 2 hours, largely unattended

Yields Serves 12

Time 45 minutes

Yields Serves 8 to 12

Time 1 hour 15 minutes

Yields Serves 8

Read more from the original source:

Vegan Thanksgiving dishes everyone will love - Los Angeles Times

For anyonescrambling to figure out what to eat on Thanksgiving, look to New England Patriots Quarterback, Cam Newton for inspiration. Newton revealed what heis eating for hissecond vegan and turkey-less Thanksgiving on the sports radio show, The Greg Hill Show.

Newtontalked toradio personalities Greg Hill, Danielle Murr, and Jermaine Wiggins on the morning show about the Patriots'disappointing lossagainst the Houston Texans. After talking about the upset, the hosts turned to the subject of Newton's favorite vegandishesfor Thanksgiving.

Newtonis planning on having various dishes influenced by the Gullah Geechee culture, which include descendants of enslaved West Africans who live in coastal areas and islands in North Carolina, South Carolina, Georgia, and Florida. and makingthese dishes vegan with plant-based meat alternatives.

My family is kind of Geechie when it comes to having rice with everything. My family does great red rice with sausage but you can kind of transform that with either Beyond or Impossible meat instead of sausage and mac and cheese- I found a way to do that, too, said Newton.

When it comes to Thanksgiving sides, Newton doesn't have to make change his traditional recipes to fit his lifestyle. There will be some alternative meals for sure. Everything that you probably have for your Thanksgiving, I can still do outside of like turkey You got stuffing and youve got collard greens, said Newton.

Newton first went vegan in 2019 after suffering an injury to his shoulder, which he had surgery on. He made the switch to a vegan diet with the goal ofrecovering faster from injuries but ended uploving the way he felt and stuck with it. He told ESPN, he felt "like a rookie again" at the age of 31 while eating a vegan diet.

This past July, Newton teamed up with PETA in an ad totell the world that you don't have to eat animal products to be built like an NFL superstar. The tagline: Built Like a Vegan, shows Newton in a heroic pose."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA.

Originally posted here:

Vegan Cam Newton Reveals His Plant-Based Thanksgiving Menu - The Beet

Share This Article: Vegan stuffing made with Tofurky tempeh. Photo via Twitter @Tofurky.

Thanksgiving is not a great time of year for turkeys, and it can be a challenging time for vegans, too.

Support Times of San Diego's growth with a small monthly contribution

The images of roasted birds so ubiquitous in late November, combined with the pressure and occasional mockery from friends and relatives, can make for a lonely experience on what is supposed to be a heartwarming day of reflection and gratitude.

The numbers are daunting. According to the U.S. Department of Agriculture, more than 46 million turkeys are eaten on Thanksgiving each year. And the National Turkey Federation says 88% of Americans surveyed eat a turkey for the holiday.

Although meatless meal options exist for vegans, the pressures to conform to family dinners centered on a dead turkey are an annual dilemma for many.

Chase Avior, an L.A.-based vegan and animal rights activist, says hes the only vegan in his family, which makes the holidays a tough time.

I havent seen my parents and older brother (a hunter) in eight years because we had a falling out over animal rights, Avior, 38, told City News Service. They used to cook a vegan meal for me and I would eat with them, but now I will no longer sit at a table where animals are being eaten because I feel it sends the message that killing is OK and I get very uncomfortable in that situation for the same reason my family would refuse to dine with me if I were eating a dog. Its clearly animal cruelty to cut their heads off.

Im actually visiting them soon and have already politely explained that if they want to share a meal with me, the whole table must be vegan, he added. Otherwise, we can hang out in between meals and Ill just eat in another room and dream of animal liberation.

Those looking to cook up a holiday dinner that provides the appropriately festive atmosphere without sacrificing the life of an animal do have some choices, though they are limited.

Tofurky is one of the best options. The Oregon-based company, which makes a wide variety of plant-based foods, offers an oven-ready, stuffed roast for Thanksgiving made of soy and wheat, with wild rice and bread-crumb stuffing. In the Los Angeles area, the Tofurky roast is sold at certain Whole Foods, Sprouts Farmers Market, Gelsons and Vallarta markets (customers should call ahead to ensure their specific store carries it). The roasts can also be found online for as little as $12.99.

People for the Ethical Treatment of Animals also offers a free holiday guide with vegan recipes, shopping tips, and advice for answering challenging questions that could come up at the dinner table. Its available at http://www.peta.org/wp-content/uploads/2020/10/ThanksVegan-Holiday-Guide.pdf.

Other vegan recipes for the holiday can be found at:

City News Service

Give Thanks for These Vegan Thanksgiving Day Recipes was last modified: November 24th, 2020 by Christine Huard

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Give Thanks for These Vegan Thanksgiving Day Recipes - Times of San Diego

REDONDO BEACH, CA Thanksgiving is not a great time of year for turkeys, and it can be a challenging time for vegans, too.

The images of roasted birds so ubiquitous in late November, combined with the pressure and occasional mockery from friends and relatives, can make for a lonely experience on what is supposed to be a heartwarming day of reflection and gratitude.

The numbers are daunting. According to the U.S. Department of Agriculture, more than 46 million turkeys are eaten on Thanksgiving each year. And the National Turkey Federation says 88% of Americans surveyed eat a turkey for the holiday.

Although meatless meal options exist for vegans, the pressures to conform to family dinners centered on a dead turkey are an annual dilemma for many.

But not all recipes need a bird, especially if you don't eat meat.

Chase Avior, an L.A.-based vegan and animal rights activist, says he's the only vegan in his family, which makes the holidays a tough time.

"I haven't seen my parents and older brother (a hunter) in eight years because we had a falling out over animal rights," Avior, 38, told City News Service. "They used to cook a vegan meal for me and I would eat with them, but now I will no longer sit at a table where animals are being eaten because I feel it sends the message that killing is OK and I get very uncomfortable in that situation for the same reason my family would refuse to dine with me if I we're eating a dog. It's clearly animal cruelty to cut their heads off.

"I'm actually visiting them soon and have already politely explained that if they want to share a meal with me, the whole table must be vegan," he added. "Otherwise, we can hang out in between meals and I'll just eat in another room and dream of animal liberation."

Those looking to cook up a holiday dinner that provides the appropriately festive atmosphere without sacrificing the life of an animal do have some choices, though they are limited.

Tofurky is one of the best options. The Oregon-based company, which makes a wide variety of plant-based foods, offers an oven-ready, stuffed roast for Thanksgiving made of soy and wheat, with wild rice and bread-crumb stuffing. In the Los Angeles area, the Tofurky roast is sold at certain Whole Foods, Sprouts Farmers Market, Gelson's and Vallarta markets (customers should call ahead to ensure their specific store carries it). The roasts can also be found online for as little as $12.99.

People for the Ethical Treatment of Animals also offers a free holiday guide with vegan recipes, shopping tips, and advice for answering challenging questions that could come up at the dinner table.

Check out the free Thanks Vegan holiday guide.

Other vegan recipes for the holiday can be found at:

This year, PETA is launching a nationwide campaign called "ThanksVegan." The animal rights group is spending more than $100,000 in a push "to show people how easy it is to enjoy a decadent feast that leaves animals in peace."

The effort includes billboards (including a large number in the Los Angeles area), bus shelter and TV ads and vegan roast giveaways.

Catie Cryar, assistant manager at PETA, told CNS that several Southland restaurants are participating in the campaign, including The Grain Cafe at all four of its locations in Los Angeles, Culver City, Redondo Beach, and Long Beach.

The meal delivery services Veestro, MamaSezz, Fresh n' Lean and Boycemode are also participating, and are promoting the campaign on social media.

Vegan options are also available in some, though not all, of the area's many holiday giveaways for homeless and low-income individuals. Meatless meals are available for students and families who request them in advance at the Los Angeles Unified School District's many "Grab n Go" locations that sprung up in response to the coronavirus pandemic, according to district spokeswoman Barbara Jones.

A vegan option a veggie burger with mashed potatoes, sweet potatoes and vegetables is also available upon request at the Fred Jordan Missions Thanksgiving Feast on Nov. 25. The Mission's meal is a Grab n Go event this year.

For those who want to do more to help turkeys, Farm Sanctuary sponsors an "Adopt a Turkey" campaign every November. For a one-time donation of $35, people can symbolically adopt a rescued turkey, or sponsor an entire flock for $150, allowing the animals to live out their natural lives at one of the group's three spacious farms.

Farm Sanctuary is a rescue and advocacy group that houses hundreds of farm animals at its three locations in the United States, including one in Acton, near the Antelope Valley. They've been sponsoring the program since 1986, and several of their rescued turkeys' stories can be viewed at http://www.farmsanctuary.org/adopt-a-turkey.

Billboards are also part of the "Adopt a Turkey" campaign, including one along the Long Beach (710) Freeway near the Imperial Highway exit in Lynwood. Farm Sanctuary partners with Peace 4 Animals and World Animal News for the publicity effort.

"Thanksgiving and turkeys have become synonymous, but sadly, not in a way that celebrates them. At Farm Sanctuary, we're trying to change that," said Farm Sanctuary's CEO, Megan Watkins. "By highlighting the unique personalities of these birds, while also exposing the abuse that they face in an unjust food system, we inspire people to start new compassionate traditions, like adopting a rescued turkey for Thanksgiving instead of eating one."

Farm Sanctuary president and co-founder Gene Baur says the group's message is more pertinent than ever in light of the coronavirus pandemic.

"If 2020 has taught us anything, it's the importance of empathy and that our choices impact the lives of others," Baur said. "If we can celebrate a more joyous `turkey day' without causing unnecessary killing and suffering, why wouldn't we? By widening our circle of compassion to include one of the most abused creatures on the planet, we can prevent the enormous harm that factory farming causes people and other animals."

- City News Service and Patch Editor Nicole Charky contributed to this report.

Read the original here:

Vegan Thanksgiving In Redondo Beach: Recipes Without The Bird - Patch.com

Farmers market finds are the best for seasonal produce at a reasonable cost

3-4 delicata squash

3 tomatoes

2 red onions

(Other Veggies great for stuffing: bell peppers, zucchini, potatoes etc.)

Collard Greens

2 bunches of collard greens

1-2 tsp scotch bonnet pepper, minced

1 Tbs garlic, minced

1/2 cup shallots, thinly sliced

1/2 cup onions, chopped

2 tsp Liquid aminos

about 1/4 cup Coconut water

1/2 -1 tsp fresh oregano

1-2 bay leafs

Salt, pepper, smoked paprika

Quinoa

1 cup quinoa

1 tsp veggie seasoning

Great northern beans

3/4 cup of diced Red and yellow Onions

2 Tbsp butter

2 cloves of Garlic

1 can rinsed beans (reserve aquafaba)

Juice from inside Tomatoes (we not wasting)

Salt, pepper, sage

Water to deglaze the pan

Mushrooms

1 cube of sofrito (2 Tbsp)

1 Tbsp of herbs de Provence

2 Tbs vegan butter

3/4 cups onion, chopped

2 tsp garlic, minced

Splash of wine to deglaze

1/2 shallot thinly sliced

Salt, pepper, white pepper

Mashed potatoes

3lbs of russet potatoes

6 Tbsps of butter

1- 1.5 cups of canned coconut milk

Salt, pepper, fresh chives

Jus for top of bake

Directions

Blend inner layers of roasted onions, with tomatoes and aquafaba

Add enough water/broth to just cover the bottom of the baking pan.

Preheat oven to 350-F

Prep veggies to be stuffed by slicing off both ends of each onion to create a sturdy base for standing and an opening large enough for stuffing. Cut delicata squash in half length wise and scoop out seeds. Slice off the tops of the tomatoes to gently scoop out seeds and core, reserve the inside for later use.

Pre-roast delicata squash and onions by drizzling with grapeseed oil, and seasoning with salt, black pepper, bay leaf, and fresh thyme. Bake for 30 minutes on 350-F then set aside to cool.

While veggies are baking, prepare quinoa by rinsing raw quinoa and cooking 1 cup according to instructions. We suggest cooking quinoa in vegetable broth, or adding a little veggie seasoning to the water for added flavor.

Once squash and onions have been removed from the oven, preheat oven to 400-F

While the quinoa cooks, start the mushrooms. In a cast iron pan, saut sofrito and herbs de Provence in a few tablespoons of grape seed oil on low-medium heat for a couple of minutes.

See the rest here:

6 Chefs Share Their Favorite Vegan Holiday Recipes - Vogue

Introduction:

This exclusive research report on global Vegan Protein Bar market initiated by Orbis Pharma Reports is an demonstrative replica of diverse market relevant factors dominant across historical and current timelines. The report is anticipated to aid market players willing to upscale their business models and ROI. The report carries out a deep analytical study to identify and understand the potential of core factors that stimulate high end growth. In this report, expert research analysts at Orbis Pharma Reports categorically focus on the pre and post pandemic market conditions to equip readers with ample cues on market progression based on which frontline vendors and other contributing players can successfully design and deploy accurate business decisions and apt growth strategies to secure a healthy footing amidst stringent market competition, fast transitioning regulatory framework and vendor preferences.

Get sample copy of Vegan Protein Bar Market report @ https://www.orbispharmareports.com/sample-request/80848

Major Company Profiles operating in the Vegan Protein Bar Market:

BHU Foods Garden of Life Clif Bar & Company General Mills Gomacro NuGo Nutrition Raw Rev PROBAR LLC Risebar Simply Protein Health Warrior

Scope:

The report also includes specific details on core developments such as pricing strategies and manufacturer investments towards selecting growth appropriate business decisions, understanding core methodologies, market size, dimensions as well as share, and market CAGR inputs and investments that collectively illuminate growth favorable route in global Vegan Protein Bar market. Based on market research endeavors and gauging into past growth milestones, seasoned in-house researchers at Orbis Pharma Reports are suggesting an impressive comeback of global Vegan Protein Bar market, significantly offsetting the implications of the global pandemic and its aftermath.

Browse the complete report @ https://www.orbispharmareports.com/global-vegan-protein-bar-market-report-2019-competitive-landscape-trends-and-opportunities/

Vegan Protein Bar Market Product Type:

Vegetable Nuts Others

Vegan Protein Bar Market Application:

Adult Male Adult Female Youth Others

Segmentation by Type and Application The end-use application segment is thoroughly influenced by fast transitioning end-user inclination and preferences. Product and application-based segments clearly focus on the array of novel changes and new investments made by market forerunners towards improving product qualities to align with end-use needs. Additionally, this report by Orbis Pharma Reports also includes a dedicated section on various categorization of the market based on product type and diversification. Each of the product and service offerings are maneuvered to undergo rapid transitions to improve growth scope and investment returns in the coming years.

Report Offerings in a Gist:

1. The report by Orbis Pharma Reports outlines crucial attributes of the global Vegan Protein Bar market with detailed understanding of major innovations and events, also highlighting growth plot chalked by leading players 2. A decisive overview of macro and micro economic factors have also been highlighted in the report to understand major influences and drivers 3. An in-depth impression of crucial technological milestones and a value-based and volume-based output of the same have also been pinned in the report. 4. Rife predictions on segment performance and opportunity analysis have also been minutely addressed in the report to decipher growth process and futuristic possibilities.

For Any Query on the Vegan Protein Bar Market: https://www.orbispharmareports.com/enquiry-before-buying/80848

About Us :

At Orbispharma we curate the most relevant news stories, features, analysis and research reports on the important challenges undertaken by the pharmaceutical and related sectors. Our editorial philosophy is to bring you sharp, focused and informed perspective of industries, the end users and application of all upcoming trends into the pharma sector. Orbispharma believes in conversations that can bring a change in one of the most crucial economic sectors in the world. With these conversations we wish our customers to make sound business decisions with right business intelligence.

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Vegan Protein Bar Market 2020 Global Industry Analysis, Trends, and Forecast 2026: CiToxLAB, Charles River, Bureau Veritas, Criver, Envigo, Thermo...

November 24, 2020 10:30 ET | Source: Allied Market Research

Portland, OR, Nov. 24, 2020 (GLOBE NEWSWIRE) -- As per the report published by Allied Market Research, the globalvegan cheese market was pegged at $1.23 billion in 2019, and anticipated to garner $4.42 billion by 2027, growing at a CAGR of 15.5% from 2021 to 2027.

Rise in purchasing power, increase in vegan population, changes in lifestyle and food habits, and surge in number of organized retailing outlets across the globe drive the growth of the global vegan cheese market. However, availability of healthier substitutes and lack of storage &transport facilities hamper the market growth. On the contrary, rapid growth of the retail sector is expected to create lucrative opportunities for the market players in the future.

In-depth analysis of the COVID-19 impact on theV Market@

Covid-19 scenario:

The global vegan cheese market is segmented on the basis of product, source, end use, and geography. Based on product, the market is divided into mozzarella, cheddar, pepper jack, parmesan, gouda, and others. The mozzarella segment dominated in 2019, contributing to nearly one-third of the total revenue. However, the parmesan segment is estimated to register the highest CAGR of 16.8% during the forecast period.

On the basis of source, the market is classified into soy milk, almond milk, rice milk, and others. The soy milk segment held the largest share in 2019, accounting for more than one-third of the market. However, the rice milk segment is estimated to manifest the highest CAGR of 16.4% during the forecast period.

Based on end use, the market is categorized into household, food industry, and foodservice industry. The household segment held the largest share in 2019, contributing to more than three-fifths of the market. However, the food industry segment is estimated to portray the highest CAGR of 17.0% during the forecast period.

The global vegan cheese market is analyzed across various regions such as North America, Europe, Asia-Pacific, and LAMEA. The market across Europe held the largest share in 2019, accounting for more than two-fifths of the market. However, the market across LAMEA is estimated to register the highest CAGR of 17.9% from 2021 to 2027.

The global vegan cheese market report includes an in-depth analysis of the major market players such as GreenSpace Brands, Bute Island Foods Ltd, Vtopian Artisan Cheeses, violifefoods.com,Gardener Cheese Company, Chicago Vegan Foods, Kite Hill, Tofutti Brands Inc., DAIYA FOODS INC., and Nush Foods

More:

Global vegan cheese market to reach $4.42 Billion by 2027: Allied Market Research - GlobeNewswire

Mike Tyson, the former heavyweight champion, is set to take on Roy Jones Jr in an exhibition match. A lot has changed since the last time Tyson stepped into the ring. However, he still remains one of the most intimidating figures in combat sports.

During his career, Tyson was not the tallest heavyweight around. He made up for the disadvantage and height with raw power that could knock his opponent out into another realm. Tyson always maintained an incredibly chiseled body and was a physical specimen to behold.

Read: Mike Tyson vs Roy Jones Jr: All rules and regulations explained

During his time away from the sport, Tyson ballooned up to over 300 pounds. However, recent pictures show him in incredible shape for a 54-year-old.

In a recent interview, Helwani asked Tyson how he was able to get back in shape. He said, At first you start to feel sorry for yourself. I look so big I look so fat. Then my wife said get on the treadmill for 15 minutes. Then the 15 minutes turned into two hours. Then I started dieting. Like normally when I fight I eat my Moose and Elk and stuff. But if Im just living my life, Im a vegan.

Iron continued, I dont eat no red meat or anything. I dont eat anything. Beans and rice.

Tyson looks in great shape for a person who has been training for just a few months now. However, his fight will not have the same feel due to the restrictions on it. Keeping the age of the two fighters in mind, the rules for the fight have been altered. This is to keep the boxers from absorbing any more damage than they have in their active careers.

It will be interesting to see how Tyson fares after a 15-year break.

What do you make of Mike Tysons transformation? Do you think he looks as good as he used to earlier on in his career? Let us know in the comments below.

View original post here:

Mike Tyson Says Becoming Vegan Helped Him Cut down Weight from over 300 Pounds - EssentiallySports

According to the American Academy of Nutrition and Dietetics, well-planned vegan diets are healthy for people at all stages of life, including children and pregnant women.

"I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle diseases or who wants to optimize health," says Sujatha Rajaram, PhD, a professor with the Center for Nutrition, Healthy Lifestyle and Disease Prevention at Loma Linda University.

So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet both its benefits and downsides.

"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says Sharon Palmer, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself.

"The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:

Eat often:

Eat in moderation:

Eat less often:

According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.

Day 1

Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnuts

Lunch: Tofu-kale-quinoa salad with vinaigrette

Dinner: Vegetable and chickpea stew with whole grain bread

Mid-morning snack: Fruit and nuts

Mid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumber

Day 2

Breakfast: Whole-wheat toast with mashed avocado and tempeh slices

Lunch: Greek vegetable salad topped with white beans and vinaigrette

Dinner: Seitan vegetable stir-fry with brown rice

Mid-morning snack: Whole grain flatbread with nut butter

Mid-afternoon snack: Fruit slices with nuts

Day 3

Breakfast: Tofu scramble with spinach, tomato, and whole wheat bread

Lunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbs

Dinner: Chana masala with brown rice

Mid-morning snack: Plant-based yogurt and fruit

Mid-afternoon snack: Fruit with nuts

Day 4

Breakfast: Whole-wheat toast with peanut butter, orange wedges

Lunch: Power bowl with quinoa, vegetables, edamame, and almonds

Dinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condiments

Mid-morning snack: Hummus with vegetables

Mid-afternoon snack: Fruit slices with nuts

Day 5

Breakfast: Protein-rich plant-based yogurt with banana and sliced almonds

Lunch: Vegetable chili with whole-grain crackers

Dinner: Vegan chickpea vegetable paella

Mid-morning snack: Fruit and nut smoothie

Mid-afternoon snack: Apple slices with tahini

Day 6

Breakfast: Breakfast burrito with corn tortilla, black beans, and sauted vegetables

Lunch: Greek pita with white beans and cucumber-tomato salad

Dinner: Thai tofu vegetable stir-fry with brown rice

Mid-morning snack: Peanut butter with banana

Mid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seeds

Day 7

Breakfast: Steel-cut oats with fruit, plant-based milk, and walnuts

Lunch: Black bean tacos with a side of roasted broccoli

Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragout

Mid-morning snack: Fruit and nut butter smoothie

Mid-afternoon snack: Trail mix

While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:

The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a group of non-dairy vegetarians, and the term "vegan" was coined.

The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against animal cruelty and exploitation.

Rajaram says that many studies show that vegan and plant-based eating can improve health. Major health benefits include:

Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are high in fiber and health-protective phytonutrients. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A 2013 study found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that plant-based diets help prevent and help manage type 2 diabetes.

Lower cholesterol and blood pressure: If your cholesterol or blood pressure is too high, you may be at risk for heart disease . Studies show that a vegan diet could help. A 2017 review analyzed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a 2020 analysis of studies found that plant-based diets lower blood pressure.

Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a 2019 study. Research has also shown that vegan diets may even lead to a reduction in the risk of getting cancer.

"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not 'whole foods,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."

The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.

Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:

While people new to a vegan diet are often concerned about whether or not they'll get enough protein, Palmer says (and research confirms) that a well-planned vegan diet provides adequate protein.

"If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fiber consumption, you may have difficulty with a plant-based diet.

On a practical level, you may experience some difficulties making vegan food.

Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says.

For a family that doesn't embrace vegan eating, "try modifying family favorite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.

Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket.

A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk.

"If you're not ready to become a vegan, taking even small steps toward whole plant-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."

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Kickstart your week with this healthy vegan meal plan recommended by a registered dietician - Insider - INSIDER