Vegan Diet Example

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Joe Dispenza
@joedispenza
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Premise

The following guidelines serve purpose exclusively information and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of food therapies Custom.



Vegan Diet

Similarly to the vegetarian diet, the vegan diet repudiates the use of meat, fish, molluscs and crustaceans, but unlike it it also excludes all "animal derivatives" such as eggs, milk, cheeses and honey; similar from the compositional point of view, but totally different for political, philosophical and ethical principles, is the diet vegitan.



Pros and Cons

The vegan diet DON'T it is a balanced diet and, to be continued in the long term, it requires the use of fortified foods or food supplements; In addition to not providing the right quantities of some nutrients, it contains significant concentrations of anti-nutritional chelating agents, such as: tannins (antioxidant), oxalic acid and phytates, which help to further reduce the absorption of minerals such as iron, calcium, zinc and selenium.

On the other hand, the vegan diet is very useful in the prevention of atherosclerosis because: it significantly reduces blood cholesterol (dyslipidemia), it is very rich in antioxidants and, despite being full of carbohydrates, it "should" provide sufficient quantities of dietary fiber to regulate the glycemic index of meals, avoiding (consequently) the glycation of plasma proteins; the vegan diet is also useful in the treatment of hyperuricemia and in the prevention of gouty episodes.

Note: the vegan diet is very rich in phytoestrogens, compounds "potentially" useful in the fight against the typical symptoms of climacteric syndrome.

Useful Supplements

The vegan diet is deficient in the intake of: cobalamin (vit. B12), calciferol (vit. D), heme iron and ferrous iron (Fe ++), calcium (Ca), and (in some cases) high biological value proteins ; this means that, in addition to the professional support of a dietician - nutritionist - dietician, essential to balance (as far as possible ...) the food combinations, the vegan diet requires food integration with:



  • Cobalamine: in the form of periodic injections or with tablets (especially before and during pregnancy);
  • Vit. D and calcium: generally in combination against the increased risk of skeletal complications (especially in pregnancy, lactation, growth and from pre-menopause until beyond the resolution of any climacteric symptoms);
  • Ferrous iron: only when necessary, therefore in case of overt anemia or in pregnancy;
  • Essential amino acids: in the event that the subject does not follow a balanced diet;
  • Soy protein: same as for amino acids.

Food Combinations

In the vegan diet it is essential to manage nutrition in order to provide the right amount of essential amino acids, increasing the biological value of vegetable proteins; for this purpose, it is crucial to maintain a constant association between cereals and legumes (mutually compensable) which also contain good quantities of iron.

Example

Representative of health equipment, he travels a lot, loves pasta and has particularly low muscle mass.
Gender

M

Age

28


Height cm

165

Wrist circumference cm

15,4


Constitution

Esile

Height / wrist

10,8

Morphological type

Longilineo

Weight kg

51

Body mass index

18,7

Physiological body mass index desirable

18,5

Desirable physiological weight kg

50,3

Basal metabolism kcal

1448,6

Physical activity level coefficient

Lightweight, no aus 1,41

Energy expenditure kcal

2042,5

Diet NORMOcaloric 2043 Kcal
Lipids

25-30%

510,8-612,9kcal

56,8-68,1g
Protein

1,2g / kg

241,4kcal

60,4g
Carbohydrates

63,2-58,2%

1290,8-1188,7kcal

344,2-317,0g
Breakfast 15% 307kcal
Snack 10% 204kcal
Lunch 35% 715kcal
Snack 10% 204kcal
Price 30% 613kcal

Vegan diet example - DAY 1


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Oats

40g, 155,6kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

Kiwi

200g, 122,0kcal

Rice crackers

20g, 78,4kcal

Lunch, about 35% kcal TOT

Pasta with tomato sauce

Semolina pasta

90g, 320,4kcal

Tomato puree

100g, 24,0kcal

Dried, boiled and drained beans

60g, 186,0kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Apple, with peel

200g, 104,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Tofu

300g, 228,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 2


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Muesli cereals, with fruit and nuts

40g, 136,0kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

oranges

200g, 126,0kcal

Corn cakes

20g, 80,0kcal

Lunch, about 35% kcal TOT

Risotto with peas

White rice, short grain

90g, 322,2kcal

Dried, boiled and drained peas

70g, 214,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Winter melons - casaba

200g, 112,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Vegetable burger

150g, 231,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 3


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Corn flakes, with vitamins and minerals for growth

40g, 144,4kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

oranges

200g, 126,0kcal

Spelled cakes

20g, 65,7kcal

Lunch, about 35% kcal TOT

Slices of polenta with sliced ​​vegetables

Sliced ​​polenta

180g, 329,4kcal

Vegetable salami

80g, 208,8kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Mandarini - tangerini

200g, 106,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Roast seitan

200g, 220,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 4


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Oats

40g, 155,6kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

Kiwi

200g, 122,0kcal

Rice crackers

20g, 78,4kcal

Lunch, about 35% kcal TOT

Pizza

Marinara pizza

210g, 518,7kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Apple, with peel

200g, 104,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

tempeh

120g, 231,6kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 5


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Muesli cereals, with fruit and nuts

40g, 136,0kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

oranges

200g, 126,0kcal

Corn cakes

20g, 80,0kcal

Lunch, about 35% kcal TOT

Pasta and chickpeas

Semolina pasta

90g, 320,4kcal

Dried, boiled and drained chickpeas

70g, 200,4kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Winter melons - casaba

200g, 112,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Vegetable frankfurters

100g, 247,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 6


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Corn flakes, with vitamins and minerals for growth

40g, 144,4kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

oranges

200g, 126,0kcal

Spelled cakes

20g, 65,7kcal

Lunch, about 35% kcal TOT

Slices of polenta with sliced ​​vegetables

Sliced ​​polenta

180g, 329,4kcal

hummus

110g, 206,6kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Mandarini - tangerini

200g, 106,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Roast seitan

200g, 220,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


Vegan diet example - DAY 7


Breakfast, about 15% kcal TOT

Soy milk, fortified with calcium

300ml, 96,0kcal

Oats

40g, 155,6kcal

Biscuits for infancy, fortified with vitamins and minerals

15g, 62,5kcal

Snack, about 10% kcal TOT

Kiwi

200g, 122,0kcal

Rice crackers

20g, 78,4kcal

Lunch, about 35% kcal TOT

Pizza

Marinara pizza

210g, 518,7kcal

Extra virgin olive oil TOT

20g, 180,0kcal

Snack, about 10% kcal TOT

Apple, with peel

200g, 104,0kcal

Rusks

20g, 85,2kcal

Dinner, about 30% kcal TOT

Tofu

300g, 228,0kcal

Rye bread

90g 232,2kcal

Extra virgin olive oil TOT

20g, 180,0kcal


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