The Vegan diet is the eating pattern under veganism, a movement discouraging the harm and exploitation of animals through a lifestyle devoid of any animal products. The Vegan diet plan has been growing exponentially in recent times as more people adopt the plant-based alternative for ethical, environmental or personal reasons.

The Vegan diet plan eliminates any meat, fish and poultry and goes any further by eliminating any products from these sources. The good news for vegans is that its growth has seen the increase in products available to fill the gap. Studies show the diet is a good way to manage and prevent chronic and degenerative diseases from diabetes, Alzheimer’s, hypertension to cancer. There are numerous publications and a helpful online presence offering information and support to vegans.

The Process Of The Vegan Diet Plan

The common thread in the various variations of any Vegan menu is avoiding animal meat and related products including gelatine, whey and lard. A popular variation of the diet includes the whole-food diet consists of fruits and vegetables, whole grains, legumes, nuts and seeds. Raw-food Vegan menu depends on foods which can be eaten raw such as fruits, vegetable, nuts and seeds and meals cooked at low temperatures.

The starch solution is a high carb, low oil variation with foods like corn, rice and potatoes staple. The junk-food vegan depends on the meat and animal products alternatives and desserts. Exercise is not an integral of the vegan lifestyle but light to moderate physical activity is advised.



  • It is low in calories for better weight control.
  • Studies show it helps to reduce risk and fight chronic disease.
  • There are plenty of resources and support available.


  • It can seem restrictive to some people.
  • It increases chances of nutrient deficiencies.
  • It may be expensive as ingredients are costlier.


Who Should Do It

Individuals worried about the ethical and environmental effects of the meat industry and fishing can adopt the Vegan diet as a way to join the movement and play their part in positive change. With its many benefits, the lifestyle can be taken up by anyone looking to trim their waistline while keeping chronic disease at bay.

Meal Plan ideas

Day 1

  • Breakfast: Overnight oats made with fruit, fortified plant milk, chia seeds and nuts.
  • Lunch: Seitan sauerkraut sandwich.
  • Dinner: Pasta with a lentil Bolognese sauce and a side salad.


Day 2

  • Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.
  • Lunch: Baked tofu sandwich with a side of tomato salad.
  • Dinner: Vegan chili on a bed of amaranth.

Day 3

  • Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.
  • Lunch: Spiced red lentil, tomato and kale soup with whole-grain toast and hummus.
  • Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.