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Vegan Sources for Protein & Fat

Those transitioning from an omnivorous diet to a vegan one will need time to adjust to new eating habits.

This is because you will need a chance to find new ways of obtaining a healthy and balanced meal every day, from healthy and nutritious sources of plant protein and fat to figure out how to curb the urges of meat, to find out new places to eat out that cater to veganism. 

Transitioning takes time, and once you are comfortable with where you are as a vegan, you can continue exploring different diets and how you can incorporate your preferences. 

Vegetarians and vegans can still be Low-Carb, High-Fat (LCHF) while enjoying a healthy vegan preference. 

Vegan Fats

We are talking about the healthy and good stuff. The mono-saturated and omega-3 are rich sources of healthy fats that benefit your body. Though that, all fats are not created equal.

Unfortunately, we live in exciting times where unhealthy fats get into our diet faster and more efficiently.

Called saturated fats and trans fats, are the ones that cause artery clogs and heart diseases and contribute to obesity.

They are usually found in processed foods and processed dairy. 

Good fats are usually found in delicious treats; they help control weight, lower cholesterol levels, and keep us in a good mood.

Check this list out for good sources of plant-based fats:

  • Avocado oil
  • Cocoa butter
  • Coconut oil
  • Flaxseed oil
  • Macadamia oil
  • MCT oil
  • Olive oil
  • Red palm oil 
  • Coconut cream
  • Olives, green and black
  • Avocado fruit and oil 

Vegan Protein

Veganism allows you to incorporate healthy protein throughout your day solely based on plants

whether it is breakfast, lunch, dinner, or yes, even snacks.

Plenty of plant-based proteins are digested much more quickly than meats.

Here are nutritious and delicious forms of protein you can add to your vegan diet. 

  • Tofu
  • Tempe
  • Pumpkin seeds
  • Silken tofu
  • Almond flour
  • Flax seeds
  • Chia seeds
  • Brazil nuts
  • Hazelnuts
  • Walnuts
  • Pecan
  • Coconut, shredded and unsweetened
  • Macadamia nuts

Low Carb Vegetables

When it comes to a vegan diet- all vegetables are a go.

However, not all of them are low in cards.

If you’re looking for more low-card variety to add to your diet, the rule is that vegetables that grow above the ground are low-carb.

In contrast, the vegetables below ground contain a higher amount of carbohydrates.

But look at the list below! You have loads of options to choose from and eat from:

  • Endive
  • Lettuce, Butterhead 
  • Chicory
  • Beet Greens 
  • Bok Choy 
  • Alfalfa Sprouts 
  • Spinach 
  • Swiss Chard 
  • Arugula 
  • Chives
  • Collard Greens
  • Asparagus
  • Eggplant
  • Radishes
  • Sauerkraut
  • Portobello Mushrooms
  • Tomatoes
  • White mushrooms
  • Cauliflower
  • Cucumber
  • Dill pickles
  • Pepper
  • Radicchio
  • Cabbage
  • Fennel
  • Brown mushrooms
  • Broccoli
  • Green beans
  • Bamboo shoots

Tips to Get Started on Your Vegan Diet

Look out for substitutions

As a vegan, substitutions are your best friend. If you do not take any dairy products, plenty of other options give you the nutritional punch you need.

All you need is a little sourcing and plenty of cooking on your end.

Being vegan is about being creative as well. 

Plan your meals

Whether you are cooking for one or more people or if you are vegan or not, meal planning has so many benefits that go above and beyond healthy eating.

Plan your meals, go shopping for ingredients, and cook your meals and pack them.

It saves you money, energy, and time.  

Keep certain items available and ready to eat

Nuts and seeds and oat bars are ideal to be kept in advance for snacking purposes.

Sticks of vegetables with fruit dipping are also excellent sources of nutrition; they are vegan and great for when you suddenly crave sweet things. 

It may not be suitable for you

Not all diets adhere to people the same way, and we are all built differently and respond differently to the food we eat.

This vegan diet may also not be for you.

Whatever you do, make sure you get a consultation about your dietary intake levels and whether you should go into the full vegan mode or not. 

Supplements to take for Vegans 

Certain supplements are essential for vegans, and sites like Vitasave are excellent online sources of supplements. 

A thorough check-up and blood test with your doctor is essential to see what your body’s condition is right now and what nutrients you lack.

This will help you decide what kind of supplements your body needs: 

Vitamin D

This is the only vitamin that is naturally produced by the body. Depending on where you are, you may or may not need to take supplements.

If you live in a place where you get at least 30 minutes of sunlight every day, then you don’t need this, but if you lack sunlight, then supplements are an excellent way to ensure you get enough vitamin D in your system.

Vitamin D in a vegan diet is important in regulating mood, metabolism, and hormone production. 


Probiotics are the necessary good bacteria that you need in your gut. They help maintain a good weight, control blood sugar levels, enhance autoimmunity, and aid in proper digestion.

Eating fermented food such as kimchi, sauerkraut, and kombucha are great ways to boost your probiotics level for vegans.

Alternatively, take a probiotic supplement but if you can get your hands on the natural stuff, eat that. 


Electrolytes are minerals and salts that are essential to your body.

You can get this in powder form, but they most often come in mineral or electrolyte water, herbal teas, and broths.

This supplement is essential to maintain good cells, regulate impulses and ensure your body is hydrated.

If you have muscle cramps, dizziness, and headaches, it could be a sign that you lack electrolytes from your vegan diet. 


Magnesium enhances digestion which is very important because it helps regulate bowel movement. It assists as a muscle relaxer, regulates the heart, and aids in a goodnight’s sleep.

A good ratio of magnesium and calcium is 1:1. Kelp and many leafy green contain a good dose of magnesium, but if your levels are too low, then best to increase it slightly with the help of supplements. 

Image by Sponchia from Pixabay

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