The Vegan Diet – A Complete Guide for Beginners

Vegan diet

The vegan diet is the new health trend!

Health is the foremost concern in this busy life. Due to lack of time, polluted environment and junk food habit lead us to an unhealthy lifestyle, causing numerous health issues which are hard to combat with. However, opting a right diet plan can help you with a healthy lifestyle with encouraged activeness and fit body. One of the counterpart diet plans which can lend you with these advantages is the vegan diet plan.

Want to know everything about this amazing diet plan?

Everything about the Vegan Diet Plan

We have come up with detailed information about this trending diet plan. From celebs to common people, everyone is going hike and switching to the veggies diet. What’s the reason?  Keep reading to know!

What is the Vegan Diet Plan?

The first question that may come in your mind after you hear about it may be, what exactly a vegan diet means?

Basically, the vegan diet is the preaching of veganism. The practice includes the diet plan or eating habits that exclude any type of animal cruelty or product in any form. Hence the diet plan focuses on meals entirely based on plant products.

Top Reasons behind Switching to the Vegan Diet

vegan healthy and weight loss diet

  • Religious viewpoint: according to my religion, animal cruelty is forbidden due to which the community is advised to be a vegan.
  • Health point: considering from health view, it’s much healthier than the diet plan which includes animals’ product in the diet.
  • Thought: people often go for the respective diet plan as to animal cruelty is a concern, and feeding on them is wrong and should be abandoned.
  • Taste matters: sometimes people do quit meat because they don’t like the taste.
  • Weight loss: people often switch to vegan for easy weight loss as it cuts down the excessive fats and carb of the normal omnivorous diet.

Advantages of the Vegan Diet

Plant-based products sound like something unusual. However, the vegan diet benefits are numerous which is making it popular among the celebs to the sports person and now the common one like us. We have mentioned some of the major advantages below.

advantages-of-vegan-diet-to stay fit

#1: The diet is expectedly rich with certain nutrients like potassium, magnesium, folate and vitamins A, C and helpful for your health. However, being a poorly planned plant-based diet it takes lacks certain minerals like iron fatty acids, vitamin B12, iron, calcium, iodine or zinc etc.

#2: You can lose weight by just switching to the veggies in your diet. The vegan diet is good for weight loss and removes the major source of fats and carbs which down the further storage of excess fats resulting in effective weight loss.

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#3: The diet plan has been proven to be effective in two types of diabetes and even improved the functionality of the kidney. It efficaciously improves the blood sugar level descending the risk of these health conditions.

#4: According to WHO (world health organization) cancer can be prevented by controlling diet. In studies, the diet having plant-based product in abundance were found to be reducing the risk of cancer.

#5. The diet plan can be effective in cardiac diseases. Researchers have found that a vegan food regime can effectually reduce the risk of high blood pressure. It also reduces the blood sugar level, LBD cholesterol, and total cholesterol.

#6. It can reduce the pain in arthritis, this consequence was also found in research conducted on omnivorous people who switched to vegan and received this outcome.

Different Types of Vegan Diets

The vegan diet plan has different varieties in itself. The section accompanies most of the commonly used types:

different types of vegan diet

  • Whole-food vegan diet: As named the diet is based on a wide variety of plant products. The meals in the food regime include fruits, veggies, legumes, whole grains, nuts, and seeds majorly.
  • Raw-food vegan diet: The diet plan is full of raw plant products. The diet plan basically has raw fruits, veggies, seeds, nuts or plant food cooked at a temperature below that 48°C (118°F).
  • 80/10/10: It is also a raw-food diet plan, but it limits fat-rich plants production consumption like nuts and avocados. The respective diet mainly concentrates on the meals having raw fruits and soft greens majorly. It is sometimes also referred to as the fruitarian diet or the low-fat, raw-food vegan diet.
  • The starch solution: Similar to the above-mentioned diet plan, it’s low fat, high carb vegan diet. This mainly focuses on meals having cooked starches like corn, potatoes, and rice instead of fruit.
  • Raw till 4: This popular diet plan is inspired by the above-mentioned plans the 80/10/10 and starch solution. In this diet plan, raw food can be consumed until 4 p.m., having cooked plant-based dinner.
  • The thrive diet: It’s also a raw vegan diet. This includes food which is plant-based, raw whole foods or minimally cooked at low temperatures.
  • Junk-food vegan diet: This diet plan lacks in whole plant foods. It includes meals having mock meats and cheese, vegan desserts, fries, and other heavily processed vegan foods.

A Vegan Diet Sample Menu for One Week

Switching to the vegan can be difficult, but initiating slowly with the right diet plan can give you the best start. So, we have come up with 7 days vegan diet plan to give you the initial push. The vegan diet for beginners includes vegan diet foods that you have to consume to get the numerous advantages of this amazing diet plan.

7 day vegan diet plan



  • Breakfast: Overnight oats made with fruit, chia seeds, nuts fortified plant milk, and
  • Lunch: salad of Spiralizer zucchini and quinoa with a dressing of peanut.
  • Dinner: wild rice with Red lentil and spinach dal.


  • Breakfast: Vegan breakfast sandwich with tomato, tofu, lettuce, turmeric, and a plant-milk chai latte.
  • Lunch: have a baked tofu sandwich with tomato salad.
  • Dinner: Pasta with a side salad and a lentil Bolognese sauce.


  • Breakfast: Whole-grain toast with a fortified plant yogurt, banana, and hazelnut butter.
  • Lunch: Seitan sauerkraut sandwich.
  • Dinner: Tempeh stir-fry with broccoli and bok choy.


  • Breakfast: Mango and spinach smoothie (fortified plant milk) and a muffin made up of a banana-flaxseed-walnut.
  • Lunch: Tofu noodle soup with vegetables.
  • Dinner: Jacket sweet potatoes with corn, lettuce, beans, guacamole, and cashews.


  • Breakfast: a cappuccino made (fortified plant milk) & Vegan chickpea and onion omelet.
  • Lunch: mango-pineapple salsa on Vegan Tacos.
  • Dinner: Vegan chili on a bed of amaranth.


  • Breakfast: a glass of fortified plant milk and Spinach and scrambled tofu wrap.
  • Lunch: Spiced red lentil, kale soup and tomato with hummus and whole-grain toast.
  • Dinner: Vegan spring rolls.


  • Breakfast: a glass of fortified orange juice and Chickpea pancakes, salsa and guacamole.
  • Lunch: Tofu vegan quiche with sautéed mustard greens.
  • Dinner: Veggie sushi rolls, miso soup, edamame, and wakame salad.

Do you want to lose weight and stay fit?

This is the best and trending diet which most of the youths are acquiring. It’s the best working diet for fitness freaks. You can lose weight with this delicious diet. Try this wonderful 7 days vegan diet plan! Don’t forget to share your experience of switching to veggies. Have any suggestion, idea or advice, anything to add up in the blog, share with us in the comment box!

Recommended for you: A Keto Diet Plan for Weight Loss for Beginners


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