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6 KINDS OF VEGAN MEAL PLAN

Posted on August 19, 2018


by: Hyacinth Acain for TheAtomicDiet.com



Whatever is your motivation for choosing a vegan diet; whether it’s for ethical, religious, health, or environmental interest, know that you can either have Chicken Alfredo or Tofu with Fries for dinner, and you can still call yourself a vegan.


That’s right; there are different types of vegetarians. For the most part, vegans are classified by the foods that they do not allow in the diet.


Different types of vegetarian:


1.) STRICT VEGETARIAN


It’s the classic definition of vegan, which totally excludes animal meat in the diet. The food is purely plant-based, even flavorings that contain animal origins are not allowed. Essentially, plant proteins derived from legumes, nuts, and seeds, act as a meat alternative.


1-Person Strict Vegan Sample Meal Plan for 1 Day

DISCLAIMER



2.) LACTO-VEGETARIAN



The formula is: STRICT VEGAN + MILK from animal sources = LACTOVEGETARIAN.



In so many words, this kind of vegan diet is still plant-based, but animal-derived milk, cheese, and other dairy sources are part of the diet staple.



1-Person Lacto Vegetarian Sample Meal Plan for 1 Day



3.) OVO-VEGETARIAN



STRICT VEGAN + EGG in the diet = OVOVEGETARIAN.



In particular, you do not eat animal meat except for eggs. So, protein intake is no longer limited to plant sources.



However, since eggs are high in cholesterol, servings are regulated to 3 per week or each week.



1-Person Ovo Vegetarian Sample Meal Plan for 1 Day 



4.) LACTO-OVO-VEGETARIAN


STRICT VEGAN + MILK + EGG = LACTOOVOVEGETARIAN


This type of vegan diet has slightly varied food choices.


Aside from pure vegetables, you can combine milk and other milk products on the menu, as well as the accepted allowance of 3 eggs for each week.


1-Person Lacto Ovo Vegetarian Sample Meal Plan for 1 Day 


5.) PESCO-VEGETARIAN


LACTOOVOGETARIAN + FISH = PESCOVEGETARIAN


As expected, the baseline of this type of lifestyle is the strict vegan. In addition to eggs and dairy food sources, a tasty dish of fish is now part of the food selection.


1-Person Pesco Vegetarian Sample Meal Plan for 1 Day


6.) SEMI-VEGETARIAN


PESCOVEGETARIAN + CHICKEN = SEMIVEGETARIAN


You can use chicken, eggs, and milk and dairy in your cuisine, but no red meat in the diet. Of course, plant foods primarily comprise this regimen.


This type of principle has fewer restrictions; flexible, which the media dubbed as the flexitarian diet.



I modified this version personally, wherein I treat myself occasionally to a beef burger as part of my flexible vegan way of life.



1-Person Semi Vegetarian Sample Meal Plan for 1 Day


Overall, is vegetarian diet healthy?


Yes, with meticulously planned food choices. 


For example, a well-planned vegan diet considers proper nourishment from omega-3 fatty acids, calcium, essential amino acids, and vitamin D. Also, animal proteins are rich sources of iron, B12, and zinc compared to plant foods, but with the right information, you can achieve a healthy vegan diet.



Thus, if you need enlightenment in preparing a well-balanced vegan meal, talk to your Registered Nutritionist-Dietitian. 





References:

Rolfes, Pinna, and Whitney. (2012). Understanding Normal and Clinical Nutrition (9th ed.). Belmont, CA: Wadsworth.

Nutritionist-Dietitians' Association of the Philippines. (1994). Diet Manual 4th ed.). Philippines.

Mahan and Raymond. (2017). Krause's Food & the Nutrition Care Process (14th ed.). St. Louis, Missouri: Elsevier.



Keywords: Vegan Meal Plan, Vegan Diet, Kinds of Vegan, Healthy Vegan, Plant Based Food, Plant Based Diet, Vegetarian, Plant Based Recipes, Types of Vegan, Types of Vegetarian

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