The Vegan Food Pyramid

The vegan food pyramid isn't much different than the USDA food pyramid.  Something to think about!!

They both push the consumption of grains as being the most important food group. 

And focusing on the high consumption of grains and a low fat diet is actually a very bad idea!

What Do Vegans Eat then?  Thankfully, there are a lot of other plant foods to choose from to create healthier vegan recipes.

Even though vegan recipes will all have to be made using only plant based foods, that doesn't mean that you have to deprive yourself of good nutrition!

What do Vegans Eat?

Legumes:  Lentils, Soybeans, Peanuts, Cashews, Pinto Beans, Black Beans, Garbanzo Beans, Kidney Beans, etc.

Seeds:  Buckwheat, Quinoa, Flax Seeds, Chia Seeds, Pumpkin Seeds, Sunflower Seeds, Hemp Seeds, Sesame Seeds, Cacao, etc.

Grains:  Brown Rice, Barley, Oats, Millet, Rye, Non-GMO Corn, Spelt, Teff, Amaranth, Kamut, etc.

Herbs:  Basil, Parsley, Arugula, Cilantro, Thyme, Lemongrass, Rosemary, etc.

Nuts:  Almonds, Brazil Nuts, Pine Nuts, Hazelnuts, Coconuts, Macadamia Nuts, Walnuts, etc.

Spices:  Sea Salt, Chili Powder, Curry Powder, Black Pepper, Cumin, Mustard, etc.

Sweeteners:  Raw Coconut Nectar, Maple Syrup, Stevia, Yacon Syrup, Palm Sugar, etc.

Vegetables:  Lettuces, Asparagus, Spinach, Kale, Carrots, Celery, Cauliflower, Broccoli, Eggplants, Mushrooms, Pumpkin, Sweet Potatoes, Garlic, Onions, Ginger, etc.

Fermented Foods:  Sauerkraut, Sourdough Breads, Tempeh, Miso, Traditional Soy Sauce, Kombucha, etc. 

Fruit:  Avocado, Apples, Banana, Citrus Fruits, Dates, Figs, Zucchini, Cucumber, Peppers, Tomatoes, Pineapple, Melons, Blueberry, etc.

Because vegans can only eat plant based foods, vegan recipes will have to be carefully planned and prepared in order to get adequate nutrition daily. 

Which means that you will have to learn how to deactivate certain plant "anti-nutrients" in order to get as much nutrition as possible and rethink the vegan food pyramid.

And just to be clear - vegans do not eat any dairy, meat, seafood, or eggs.  And some vegans won't even eat honey.

Recipes for Vegan Foods

Banana Smoothie Recipe - a banana smoothie recipe can make a quick and tasty breakfast.

Blueberry Pancakes - recipes for blueberry and gluten free vegan pancakes.

Chocolate Muffins - muffins made with grain free and gluten free flours.

Coconut Milk - learn how to make coconut milk straight from the coconut!

Macadamia Nut Butter - make homemade macadamia nut butter and other nut butters.

Vegan Soups - learn how to make satisfying soups that will be comfort foods for your soul.

Vegan Salads - ideas on how to make great vegan salads and vegan salad dressings.

Asian Food - includes some of my favorite Thai foods only without the meat.

Vegan Desserts

Of course, using raw chocolate in vegan desserts will make them a much happier treat as well. 

No Bake Cheesecake Recipes - plant based cheesecake recipes that don't need to be baked in an oven.

Vegan desserts can be a little tricky because you can't use real butter, real cream, dairy milks, or eggs.

However, a good replacement for these animal foods are coconut oil, coconut milk, nut milks, nuts, cacao butter, and coconut cream.

The Keto Vegan Diet

There is a new way for vegans to eat - The Ketogenic Diet.  This is a higher in fat, moderate in protein, and lower in carbs type of diet.

I personally believe that this is the "better" way to do a vegan diet instead of following the vegan food pyramid.

For more information on this way of eating visit The Keto Bundle

Vegan Food Pyramid is USDA Food Pyramid?!?

There are some variations when it comes to the vegan food pyramid, but in general matches the USDA food pyramid with a couple of changes.

Basically, in the section where dairy, meats, and fish are normally found - these foods have been replaced with more soy and legumes.

The Vegan Food Pyramid

There are actually food pyramids which radically differ from the USDA food pyramid. One in particular is the Harvard food pyramid and it places certain plant oils on the bottom of the food pyramid.

So it does come down to what you feel works best for your body.  The vegan food pyramid and the USDA food pyramid are merely "guides" created by a particular group.

The USDA Food Pyramid


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