Rosie Millen's 5 Top Tips for Veganuary
If you’re thinking of doing Veganuary this month then here are my top 5 tips for doing it easily.
- Plan ahead. Make sure you have a plan! I always find the missing link between someone doing well on a diet and not is not having a plan. You can download my 21-day vegan meal plan or make up your own but it’s the key to success no matter what your goal is.
- Get your protein in. You need roughly a gram of protein per kilo of body weight. You can get plant-based sources of protein from tofu, beans, lentils, nuts but also protein powders. They are a very quick and convenient way of getting your daily requirements in. I like the ones by @kin_nutrition because they provide 25 grams of protein per serving and have a variety of delicious flavours.
- Consider supplementing B12 and Iron. You can only get B12 through animal sources, not through plants. If you're plant-based, a B12 supplement is necessary, as is consuming B12-fortified foods like plant milks, soy products and nutritional yeast. You can get iron through plant-based sources but it's more difficult and not necessary as absorbable, so you might want to consider taking iron. Get your levels checked and talk to a doctor before you change your diet.
- Cook in bulk. Anytime you change your diet one way to make things easier is to cook in bulk and store in the freezer. For example, you can make a large pan of lentil dhal and pop the left overs in a container and pop in the freezer until you’re ready to heat it up again for lunch in a few days’ time. You can also batch cook – so cooking multiple items at one time and saving for later.
- Increase your vegetables. It’s easy to go on a vegan diet and consume way too much nut butters, vegan chocolate cake and ice cream and not eat any vegetables! Please don’t fall into this trap. Vegetables are a power house of nutrients and will provide you with vitamins and minerals that you need that you may not be getting from animal sources. Make sure you are getting at least 5 portions of vegetables in per day.
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