A Vegan Diet - Nutritious & Delicious

A vegan diet and plant-based protein sources

Contrary to popular belief, even those who eat a purely plant-based diet can get a good supply of proteins. For example, 100 g peas contain around 23 g of protein and 100 g lentils around 24 g. Tofu, nuts and vegetables are also good protein sources. Read on to see the advantages of a plant-based diet, what to watch out for and, if you're new to it, how to start.

A plant-based diet with vegetables, cereals, legumes and nuts provides enough protein to cover our daily needs. Furthermore, plants are rich in fibre, vitamins and minerals and are considered to be very nutritious.

Plant-based protein sources such as nuts contain a lot of healthy fats and are low in cholesterol. Thus they are often lower in calories and still provide high-quality fat.

However, plant-based proteins are not complete because they do not contain all the essential amino acids. Proteins consist of amino acids that the human body cannot produce itself. It is therefore important to get our protein intake from different sources. For example, over the course of the day, eat a variety of foods such as chickpeas, peas, oats, spelt and millet.

Ready to go vegan? How to start:

Fruits, vegetables, legumes, seeds and nuts form the basis of a plant-based diet. Whole grain products are also very common. You can replace the following animal products with vegan alternatives:

• Butter: margarine, coconut oil
• Milk: plant milk
• Meat: tofu, tempeh, seitan
• Yoghurt: plant-based yoghurt
• Cream: soy cream, full-fat unsweetened coconut milk, coconut cream

Other basic ingredients of vegan cuisine:

• Fruits
• Vegetables
• Grains and grain products: rice, barley, millet, oatmeal, quinoa, bulgur, etc.
• Legumes: lentils, peas, beans, chickpeas, etc.
• Starchy foods: Potatoes, corn, sweet potatoes, etc.
• Nuts & seeds: cashews, walnuts, pumpkin seeds, almonds, sesame, etc.
• Whole grain products: bread, pasta, etc.
• High-quality oils: coconut oil, avocado oil, flaxseed oil, olive oil, walnut oil, etc.