A vegan diet is one in which an individual chooses not to eat any animal proteins such as meat and fish, nor foods produced by animals such as eggs, milk, and honey. The vegan diet is gaining popularity for its health, ethical, and environmental benefits.


Vegan diets are correlated with a lower daily caloric intake, as well as lower levels of saturated fats and sodium. Because the average daily energy intake is typically lower for vegans than it is for omnivores, the vegan diet is associated with a reduction in weight. Moreover, vegans tend to consume more fiber and healthy fats than omnivores. People who follow a vegan diet have also been found to choose foods of higher nutritional quality than their omnivore counterparts. Thus, these factors contribute to a reduced risk of chronic diseases such as cardiovascular disease, type 2 diabetes, hypertension, and certain types of cancers in those who are vegan.


As vegan diets gain popularity, there are more and more vegan alternatives being introduced to the market.


Milk alternatives

  • Oat milk
  • Almond milk
  • Soy milk
  • Cashew milk


Cheese alternatives

  • Daiya vegan cheeses → they sell vegan style mozzarella, cheddar, parmesan, and cream cheese


Egg alternatives

  • Instead of scrambled eggs → try a tofu scramble
  • To replace egg in a recipe → create a flax egg by soaking 1 tablespoon of ground flaxseeds with 3 tablespoons of water


Chicken stock alternatives

  •  Vegetable stock


Yogurt alternatives

  • Soy yogurt
  • Coconut yogurt
  • Almond yogurt


Meat alternatives

  • Instead of a burger → veggie burgers, Beyond Burger
  • Instead of chicken → soy chicken, seitan, tempeh, seasoned tofu, Alpha Foods Chik’n Nuggets
  • Instead of pulled pork → jackfruit


Vegan desserts

  • Avocado mousse
  • Sorbet
  • Fruit crisp

For more help with the vegan diet contact zucchini lattice with puree green peas served with carrots to make an appointment today!