Introduction

If you are reading this, chances are you are either considering a plant based diet, just starting one, or underway with one but needing some ideas. At the time of writing this, I am about…. just shy of two years fully plant based. I try and not label myself a vegan, even though at times it’s necessary, like when you are telling a waiter you don’t eat fish on a plant based diet or that cheese is not a plant. The reason I prefer plant based is because I feel that veganism has been misconstrued, misrepresented and misunderstood to such a high degree as an extremist position, that it is actually holding our society back from moving in a direction that is more healthy, compassionate and sustainable for the planet. Also I still have some leather products, I still have some wool etc, so strictly speaking I’m not a vegan. Anyway, the most important thing I can tell you is that my decision to go plant based was not an easy one, I was a massive carnivore! Loved my meat, cheese, milk… hated vegetables. However after a long and obsessive journey into the world of health, anthropoligy, biochemistry, global ecology and finally animal cruelty, I found myself in a place where I simply had no choice. If I were to continue as an omnivore, I would be in such extreme dissonance with myself, my understanding and my values, that I would not be able to conduct myself with any authenticity, so I had to go for it. I said to myself if I fail, or slip, I won’t be hard on myself, I will just keep trying. Low and behold, 7 days in, I was amazed, I felt amazing, so much energy, my mood was lifted, it felt like, for the first time in my life, I was eating how I should be eating. Having been heavily into health and fitness most of my adult life, I was always on a “diet” whether it was paleo or something else, but I always felt like I was denying myself something, couldn’t wait for my “cheat day” now, I barely think about it, I just enjoy my food. I could not be a stronger ambassador for a plant based diet, from a perspective of illness prevention, health and physical optimisation, compassion and probably most importantly rescuing us from global ecological disaster. So if I can help you in anyway, progress on this path, please reach out to me. Good luck and happy living.

Meals

Quick and nutritious plant based meals to make from home

Breakfasts

While some call it the most important meal of the day, I personally feel each meal is as important as the next. But brekkie can be a hectic time, with sensitive stomachs and weary minds. I have put together a list of simple enjoyable, yet nutritious, vegan breakfast ideas.

Avocado on Sourdough

A healthy start to the day with a good mix of healthy fats, grains and protein.

Ingredients:

  • Avocado
  • Sourdough bread
  • Lime
  • Chilli flakes
  • Pumpkin seeds

Directions:

  • Slice and toast sourdough bread
  • Smash avocado
  • Load onto toast
  • Squeeze half a lime over the avocado
  • Sprinkle chilli flakes and pumpkin seeds on top and serve

Prep time: 5min   Kcals per serving: 170   Protein: Low   Carbohydrates: Med/High   Fat: Med   Nutrition: Med 

Berry Power Smoothie

This smoothie is a great start to the day. Packed full of nutrients, easy and quick to make.

Ingredients:

  • 1/2 cup of milled flaxseed
  • 1 cup of frozen blueberries or raspberries
  • 1 cup of rolled oats or 1 scoop of Huel shake (vanilla)
  • 1/2 pint (roughly) of almond milk
  • Heaped tsp of chia seeds

Use either blueberries or raspberries according to taste preference or combine both/alternate. Use either rolled oats as the base or Huel meal replacement shake powder which has a wider range of nutrients in.

Directions:

  • Using a NutriBullet (or something similar) pour in half of the almond milk
  • Add the rest of the ingredients
  • Add the rest of the almond milk
  • Blend until smooth and serve

Prep time: 3min   Kcals: 400 – 500   Carbohydrates: Med   Fats: Med   Protein: Med/High   Nutrition: High

Homemade Granola

A suitable, good quality homemade granola, which contains a good mix of seeds, nuts and whole grains to give you a healthy mix of fats, carbs and proteins to start your day right.

Ingredients:

  • 100g of oats
  • 50g of dates
  • 40g of chopped pecans
  • 40g of chopped cashews
  • 15g of pumpkin seeds
  • 1tbsp agave nectar

Directions:

  • Mix all ingredients together
  • Place in oven at 100 degrees c for 40 mins
  • Once cooled, add choice of toppings and serve

Increase portion sizes and store leftover mix in a sealed jar, ready to use as and when. To save time, ready made granola such as Lizi’s and Rude Health’s are also excellent choices.

Pre time: 45min   Kcals: 400 – 500   Protein: Med/High   Carbohydrates: High   Fat: Med/High   Nutrition: Med/High

Full English

Just because you are going plant based, doesn’t mean you can’t enjoy a take on the good old fashioned full english. However, this one will leave you feeling satisfied and not sluggish or greasy.

Ingredients:

  • Vegetarian sausages (either Fry’s or Linda Mccartney)
  • Tomato
  • Baked beans
  • Granary bread
  • Pure Butter or Flora Dairy Free
  • Mushrooms
  • Olive oil
  • 1 potato
  • 1/4 of a white onion

Directions:

  • Preheat oven to 220 degrees c
  • Place sausages in the oven for 20 mins
  • After 10 mins, heat oil in a frying pan
  • Add diced onions
  • Bring a pan of water to the boil
  • Cut potato into cubes and add to boiling water for three minutes
  • Add mushrooms to frying pan
  • Add potato cubes into the frying pan
  • Cook for 5-7 mins until potoato is golden brown
  • Remove from heat
  • Grill tomato for 3 minutes
  • Cook the beans
  • Toast and butter bread
  • Remove sausages
  • Serve and enjoy

Prep time: 20min   Kcals: 550   Protein: Low   Carbohydrates: High   Fat: Med/High   Nutrition: Low

Peanut Butter & Banana on Sourdough Toast

I am sure you can figure this one out yourself.

Prep time: 3min   Kcals: 350   Protein: Low/Med   Carbohydrates: Med   Fat: Med   Nutrition: Low/Med

Fruit and Nut Yoghurt Bowl

A nice summer breakfast, good for when you are in a rush (also doubles as quite a nice dessert)

Ingredients:

  • Blueberries
  • Rasberries
  • Banana
  • Strawberries
  • Alpro yoghurt
  • Cashew nuts

Directions:

  • Simply mix together and serve

Prep time: 3min   Kcals: 250   Protein: Low/Med   Carbohydrates: Low   Fat: Med   Nutrition: Med

Lunch

Lunch can be tricky when you are learning to adapt to a vegan lifestyle because often you are out and about, and grabbing something on the go can prove a little more difficult. So organisation is the absolute key. If you are going to be out and know you don’t have time to prep something, check if there will be anywhere nearby or on route, where you can get something vegan. If you are eating or meeting at a specific pub or restaurant, phone ahead and 80% of the time, they will prep something vegan for you.

Butternut, Lentil & Spinach Hotpot

Soulful OnePot – offer two Hotpot (click here). These pots are a tasty, super easy and quick hot lunch, packed with nutrition and good for taking into the office. The butternut, lentil and spinach, offers a great range of healthy sustenance with a good level of protein and low GI carbohydrates.

Prep time: 3min   Kcals: 388   Carbohydrates: Med/High   Fats: Med/High   Protein: High   Nutrition: High

 

Felafel Wrap

Be careful with your felafel choices as some do have milk or butter, but most are usually fine. “Great Food” are a company that make felafel and various other felafel style bites etc. All vegan and great tasting, organic and nutritious.

Ingredients:

  • Felafel of choice
  • Seeded wholemeal or spelt wrap
  • Hummus
  • Spinach
  • Tomato
  • Shredded carrot

Directions:

  • Heat up a tbsp of coconut oil in a pan
  • Cook falafel in pan for approx 5 mins
  • Spread hummus onto wrap
  • Add other ingredients
  • Add cooked falafel on top
  • Wrap and serve

(Falafel can also be served cold!)

Prep time: 5min   Kcals per serving: 430   Protein: Low/Med   Carbohydrates: Med   Fat: Med   Nutrition: Med

Quinoa & Brown, Black Bean Rice Salad

For ease, I tend to buy ready to go quinoa and wild rice from seeds of change (Click here) but it’s easy to cook up your own quinoa and/or brown rice. This is a nice easy yet extremely healthy lunch, packed with nutrients!

Ingredients:

  • Quinoa and/or brown rice
  • Black beans
  • Puy lentils
  • Beetroot
  • Tomato
  • Rocket
  • Cucumber
  • Pomegranate
  • Olives
  • Rock salt & pepper

Directions:

  • Dice vegetables quite finely
  • Mix in bowl
  • Add lentils, black beans, quinoa and serve

Pre time: 10min   Kcals: 450   Protein: Med/High   Carbohydrates: Med/High   Fat:  Low/Med   Nutrition: High

Dinner

Dinner, the champion of meals, the comfort at the end of a long day, the social convene, the family gathering and the TV companion. This meal is essential for our souls, minds and respite. Vegan and healthy by no means needs to negate this, if anything the opportunity to experiment with new, fuller flavours, textures and variety presents itself when we peel ourselves away from the prescribed meat and two veg status quo. These meals do not require the skills of a high end chef, you can do as much or as little cooking as you like, but I encourage you to test your hand in the kitchen when ever you get the chance, and really enjoy the process of making that well deserved meal.

Baked Sweet Potato and Cannellini Beans

A healthy twist on the traditional jacket potato. The sweet potato offers a lovely caramelised taste when baked and combined with rocket and cannellini beans in a tomato sauce, makes an excellent and simple evening dish.

Ingredients:

Directions:

  • Wash potato and prick several times
  • Bake sweet potato for 40 mins at 200 degrees c
  • Heat up beans on the hob for approx 5 mins
  • Cut a cross in potato and add beans with generous rocket garnish then serve

Prep time: 45min   Kcals per serving: 250   Protein: Low   Carbohydrates: High   Fat: Low   Nutrition: Low/Med 

Chilli Sin Carne

A meaty free and nutritious twist on the the classic dish. This is a hearty meal that is incredibly easy to cook and good for large gatherings.

Ingredients:

  • Brown rice
  • Coconut oil
  • Kidney beans
  • Tomato puree
  • Tinned tomatos
  • Onion
  • Red pepper
  • Chillies
  • Chilli powder
  • Rock salt and pepper
  • Mr Organic seitan tomato and chilli sauce (optional) (Click here)

Directions:

  • Add coconut oil to saucepan
  • Cook onions, chillies and peppers
  • Add the seitan sauce if you are using this – ( this gives the sauce more of a bolognese texture and full flavour.)
  • Add chopped tomato and tomato puree
  • Add chilli powder
  • Allow to simmer for 10 mins
  • Add kidney beans
  • Continue to simmer for 10 mins
  • Season with salt and pepper
  • Tabasco can be added at this point for those that want extra spice
  • Serve with brown rice

Prep time: 30min   Kcals: 500   Carbohydrates: Med/High   Fats: Med   Protein: High   Nutrition: Med/High

 

Pizza

Everyone loves pizza and as a vegan you needn’t be denied. This is a healthy and tasty pizza that is really easy to make.

Ingredients:

  • Spelt pizza base (Click Here)
  • Vegan cheese (Click Here)
  • Tomato puree
  • Garlic
  • Red onion
  • Red peppers
  • Spinach
  • Chilli
  • Black olives

Directions:

  • Grate the cheese
  • Spread a generous layer of tomato puree on the spelt base
  • Dice the garlic and sprinkle over the puree
  • Sprinkle diced chilli
  • Season with salt and pepper
  • Add the grated cheese
  • Place in preheated oven for 8 minutes
  • Chop red peppers
  • Take out the pizza and add the peppers and spinach
  • Cook for 2 more minutes
  • Add olives and serve

Prep time: 15min   Kcals: 400   Protein: Low   Carbohydrates: Med/High   Fat: Med   Nutrition: Low/Med

Sunday Roast

A lovely, Sunday, comforting roast.

Ingredients:

  • Nut roast (recommend Artisan Kitchen’s nut roasts Click Here)
  • Roasted vegetables of choice – carrots, parsnips, swede etc
  • Roast potatoes
  • Vegetable gravy
  • Steamed veg eg, broccoli, peas, runner beans

Directions:

  • Preheat oven to 180 degrees c
  • Follow nut roast instructions and place in oven for 40 mins
  • Chop (roasted) veg into similar sized pieces, place in roasting tin, season with pepper and drizzle with olive oil, mix with fingers and add a couple of sprigs of fresh rosemary
  • Place in oven for 40 mins, turning occasionally
  • Either add roast potatoes with the veg or cook separately for 40 mins
  • Prepare veg for steaming, cook 10 mins before meal is ready
  • Add gravy granules to boiling water and serve separately

Prep time: 40min   Kcals: 500   Protein: Med   Carbohydrates: Med/High   Fat: Med   Nutrition: Med/High

Stir Fry

A healthy, really quick and easy meal, that is full of nutrients.

Ingredients: 

  • Stir fry vegetables (recommend Noodle Cut)
  • Rice noodles
  • Cashew nuts
  • Pine nuts
  • Coconut oil
  • Soy sauce (fish free)
  • Sesame oil
  • Shelled hemp seeds

Directions: 

  • Heat the coconut oil in a pan (about a tbsp)
  • When simmering add the rice noodles and cook for 90 seconds
  • Add the Noodle Cut vegetables cook for 1 min
  • Add a tbsp of soy sauce
  • Add a tsp of soy sauce
  • Add shelled hemp seeds
  • Add cashews
  • Cook and stir for 30-40 seconds
  • Serve

Prep time: 5min   Kcals: 300   Protein: Med   Carbohydrates: Low   Fat: Low/Med   Nutrition: Med/High

Treats

Nothing wrong with a snack, especially a nutritious one. We all need a little pick me up from time to time or something to fuel us in between meals.

Moo Free Chocolate

A tasty dairy free chocolate that is very popular due to it being so similar to the dairy version. CLICK HERE

Quinoa Crisps

Quinoa Crisps

A healthy and moreish crisp made from a nutrious grain that is bursting with flavour. Quinoa crisps come in a range of flavours. CLICK HERE

Pana Chocolate

This is a true treat, with a range of amazing flavours, they aren’t cheap but they are well worth every penny. Made with very high quality ingredients. CLICK HERE

Quinoa Crisps

Organic Tortilla Chips

These organic crisps are made with flaxseed and are 100% plant based and very addictive, so be warned. CLICK HERE  

Vego Hazlenut Bar

With almost a Ferrero Roche taste. This is a chunky and enjoyable treat! CLICK HERE  

Quinoa Crisps

Tyrrells Vegetable Crisps

They are crisps, made from varius root vegetables, so there is only so much excitement that can be mustered, but actually they are suprisngly nice and a healthy alternative to normal crisps. CLICK HERE

Ombar

These cocao bars are a huge favourite among the health concius that don’t want to sacrafice on taste and miss those milk chocolate flavours. This one is a massive winner. CLICK HERE

Quinoa Crisps

Propercorn Popcorn

A nice comforting and enjoyable popcorn. Free of anything nasties unlike many that are on the market. CLICK HERE

Substitutes

I would say that you are better finding new foods, but if you are craving your old faves, these are the best substitutes out there.

Sausages

There are a lot of vegetarian sausages that are better then these, but they contain milk. These are the best I have found so far if you are looking to satisfy a meat craving whist keeping it vegan. CLICK HERE

Quinoa Crisps

Cheese

There is no denying that this is the tough one. This is the one that keeps the vegetarians from going vegan… cheese! I’m not going to pretend that there is anything that I have found that really will match real cheese. However, Vitolife does probably the best job of the substitutes that I have found so far. I would suggest grating it if you are using it somewhere you would like it to melt. CLICK HERE

Burgers

In terms of a real meat flavour and texture that cooks well on the BBQ, grill and frying pan, these are the best. CLICK HERE

Quinoa Crisps

Milk

This is an easy and happy change, as soon as you get used to almond milk, you will wonder how or why you ever drank calf’s milk. In hot drinks, soy milk works/tastes better but is less healthy, still healthier then dairy milk mind you. CLICK HERE 

Sausage Rolls

It is a very close call between these and the “Fry’s Sausage Rolls” as to which are the best. But they are both surprisingly good. CLICK HERE  

Quinoa Crisps

Butter

There are two excellent dairy free butters, Flora Freedom and Pure Butter. I have tested people on noticing the difference between these and a dairy flora they can’t. CLICK HERE

Pasta

There are actually loads of really good egg pasta alternatives. I love spelt whole wheat pasta, really healthy and tastes great. I would also recommend trying Red Lentil Pasta (Waitrose.) I have also been told that the Green Pasta is really good but I have not tried it yet. Or you can just go for a straight dairy free pasta. For the Spelt Pasta CLICK HERE 

Quinoa Crisps

Meat Pasta Sauce

For a quick, really nice tasing meaty pasta sauce, this is awesome. It can be used as it comes, made to be more like a bolognese or like a chilli. CLICK HERE

Eating Out

Cafe's and restaurant's suitable for plant based living.
Breakfast & Lunch, London

West London

The Hive (formally Down To Earth)

240-242 Kensington High St, Kensington, London W8 6ND

Nice vegan and vegetarian food, not a huge menu, predominantly asian inspired. Nice smoothies and pastries. Service is up and down. But you can always get a seat.

La Pain Quotidien

Westfield Shoppping Centre Restaurant Row

Not a vegan/veggie specific place but has vegan options, so good place to go when you are with non veggies and want a coffee and something to eat.

Bills

Inside Ken Highstreet station & Westfield

They don’t have a huge choice, but they do a good superfood salad, a nice soup, and you can get a felafel burger by adjusting their halloumi burger and letting them know you are vegan. Sweet potato fries in here are pretty good.

222 Veggie Vegan

222 North End Rd, London W14 9NU

This place is awesome value for money. Over lunch they do a really nice all you can eat buffet. It is 100% vegan and eco-friendly. In the evening they do an a-le carte menu. Great place if you want to spend low and eat big. But healthy, nice food. Quite a small joint, quite popular as well, but they cram you in and I have never had to wait too long. Other massive bonus is it is right next door to the new “Green Bay Supermarket” which is a fully vegan shop with loads of vegan produce, products, snacks, sauces, frozen foods etc. Perfect to stock up for the house.

Farmacy

74 Westbourne Grove, London, W2 5SH

The food in here is really good, loads of amazing smoothies and juices, very nice pancakes and a broad menu. Can be a bit hectic over lunch time trying to get in and no booking system which is a bit of a pain. But is worth a bit of a wait. Turns into a cool cocktail bar in the evenings as well, if lunch over runs.

Eco Restaurant

162 Clapham High St, London, SW4 7UG

Good place for breakfast/brunch/lunch. They also they do a vegan pizza that is meant to be good. (I haven’t actually eaten it)

Central

Wild Food Cafe

14 Neal’s Yard, London, WC2H 9DP

Raw and wholefood veggie cafe. Really nice food in here, especially if you like raw. Great for lunch, service can be a bit hit and miss, but its a good vibe in there and a creative menu.
Veggie Pret

35 Broadwick St, London W1F 0DH

A veggie dedicated Pret a Manger (as you probably gathered) with a good range of salads, wraps, soups and sandwiches.

On the Go

Leon

Leon has a pretty good range of vegan options, including salad boxes, rice boxes and also they will adjust their wraps for you if you tell them you are vegan, including creating a not on the menu felafel wrap that is pretty good.

Tossed

Tossed do create your own salads and create your own wraps, with a huge range of vegan and whole food ingrediants, like super grains, felafel, mixed beans etc.

Pret a Manger

Bit hit and miss, but if you are trying to grab something on the go, they usually have at least a vegan salad, often they will have a wrap and sarnie as well.

Starbucks

Similar to Pret, they are starting to clock onto the vegan demand and usually have at least a wrap you can grab.

Crush

Nice vegan salads and wraps, as well as really nice juices.

Dinner, London

West London

The Gate

51 Queen Caroline St, Hammersmith, W6 9QL

020 8748 6932

An ecclectic vegan/vegetarian restaurant, pretty chilled with a reasonable menu, not massive choice, but all nice (that I have tried so far) you can book ahead, or rock up.

NAMA

110 Talbot Road, W11 1JR

020 7313 4638

I haven’t actually been here yet, because I’m not huge on raw for dinner, although it is a very healthy way of eating. From what I have read, the food is meant to be really good and a nice place for gourmet vegan food.

Pizza Express

Kensington Olympia/Westfield

Pizza Express do a vegan pizza called the Pianta which is pretty good, you can also request to have any of their pizzas without the cheese. Some people I know have even taken vegan cheese in and they have added it.

Bills

Inside Kensington High Street Station and Westfield

They don’t have a huge choice, but they do a good superfood salad, a nice soup, and you can get a felafel burger by adjusting their halloumi burger and letting them know you are vegan. Sweet potato fries in here are pretty good.

222 Veggie Vegan

222 North End Rd, London W14 9NU

020 7381 2322

This place is awesome value for money. Over lunch they do a really nice all you can eat buffet. It is 100% Vegan and eco-friendly. In the evening they do an a-le carte menu. Great place if you want to spend low and eat big. But healthy, nice food. Quite a small joint, quite popular as well, but they cram you in and I have never had to wait too long. Other massive bonus is it is right next door to the new “Green Bay Supermarket” which is a fully vegan shop with loads of vegan produce, products, snacks, sauces, frozen foods etc. Perfect to stock up for the house.

Central

Mildreds

45 Lexington Street, London, W1f 9AN

I would have to say this is my favourite veggie/vegan restaurant in London. Food is awesome, this is where I take people I am trying to convert to the plant side. Annoying thing is that you can’t book, and it is popular, so in prime time be prepared to wait. But I would say that it is worth it. There is also one in Camden that does take bookings and is the same, and one in Kings Cross that I have not been to.

Vanilla Black

17 – 18 Took’s Ct, London EC4A 1LB

020 7242 2622

This is a nice place, the menu is set so it can be a bit of a risk, especially if you are new to the plant game. But it does serve high quality food.
Amico Bio

44 Cloth Fair, London EC1A 7JQ

020 7600 7778

This place is awesome if you are missing your Italian dishes! Completely vegan Italian restaurant. Lovely sauces and pastas, really nice deserts.

Sagar Covent Garden

Royal Opera House, 31 Catherine St, London, WC2B 5JS

0207836 6377

One of the best fully veggie/vegan Indians that I have been to in London.

Supplementation

Making sure your health is fully optimised

Do I need supplements?

One of the accusations you may here of the vegan diet, is that it is lacking in calcium, iron and B vitamins. Let’s set the record straight on these things. Calcium: A diverse plant based diet is far richer in calcium then most omnivorous diets, despite the huge marketing attempt to dupe the public into believing dairy is the holy grail of calcium, it is far from it. Research actually shows that due to the acidic effect dairy has on your blood, you actually lose more calcium (in the form of calcium phosphate) as the phosphate is required to return your blood to a healthy PH, and the calcium is then excreted as a bi-product of the process. Green leafy vegetables, oranges, legumes, and almond milk are just a selection of high quality and dense calcium sources. Iron: Again, this is unsubstantiated BS that a vegan diet is low in iron because there is no steak. Leafy greens, lentils, soy beans, kidney beans, chickpeas, tofu, quinoa, oatmeal, are just a few examples or great sources. The one you may hear most often is the B vitamins: firstly, B6 is richly available in the vegan diet, however, in ernest B12 is slightly lacking in the diet. This is not an insult, but a compliment to the vegan diet, for the fact you can pinpoint just ONE vitamin that is lacking. If you sat down with most people and went though their diet, it would be a list as long as my arm of essential vitamins and minerals that they are desperately lacking in.

However, due to many factors, such as increased pathogen exposure (germs etc) in our densely packed cities and towns, environmental toxins, stressful lives, and poor soil and nutrient density of our foods, it is still highly advisable to make sure you are fully covered on the vitamin front. It is also very important to get them from the right sources. Most vitamins, tablets, capsules etc, are as good as useless. This is because they are isolated and then put into tablet form. As this is not how the body evolved to utilise vitamins, they do not have the necessary carriers and facilitators required to transport the vitamins into your cells. So you end up just excreting most of it… literally pissing your money away.

All of the supplements I recommend, I use, and I use them because they are created with the needed transporters and facilitators to ensure that they are effective.

Together Vitamins

The vitamins I would recommend taking from their range are as follows:

  • Omega
  • B12
  • B Complex (strongly recommend)
  • Curcumin
  • Vitamin D (strongly recommend)
  • Magnesium
  • Calcium

You can buy them from their website here or from amazon.

Liposomal Vitamin C

Vitamin C is one of the most important vitamins for our immune health and metabolic processes. Liposomal means that the vitamin C has a lipid layer that transports the vitamin C into your cells. You can buy it here. 

FAQ's

Aside from the fact that 19 billion tons of fish are being taken out of the sea every year, a terrifyingly unsustainable rate, fish are crucial part of the biosphere and without them the planet’s literally f*cked. Marine biologists unanimously agree that at this rate of fishing the seas will be empty of fish by 2050. 2050! (United Nations University Research 2015). Apart from that, most of the fish we eat contains very dangerous levels of mercury, and apart from omega-3 which the vegan diet is very rich in, it offers very little nutritional benefit. Reason for the mercury is that most fish we eat, is a fish that’s eaten a fish that’s eaten a fish that’s eaten a fish! So by the time we eat it, that original nutrient, taken from the earth, is gone, just mercury left.

Depends what you are comparing it to, but it is certainly a lot cheaper than the diet I used to have containing good quality meats etc, and eating out is a lot cheaper now too. Some ingredient items may seem expensive when you buy them but then you will see they last for a long time. My weekly food shopping bill is half what it used to be. If you are on a tight budget, most of the soups, falafels, curries etc you can make yourself really easily from cheap ingredients that will last you for ages. You can buy big bags of red lentils, quinoa, chickpeas and brown rice, for next to nothing. These items are not perishable like meat. Organic is always more expensive, but that’s the same on any diet, and it is a price worth paying for, not just so you can look like a snooty twat that only eats organic. But because the chemicals and shit that they spray all over the foods that aren’t organic, hugely detract from the nutritional value, as well as in many casing having harmful substances. Have a read up on it, its scary, take the apple as a good example.

This is a very frequent question and concern for those looking to go fully plant based. The good news is it is no concern at all! The first thing to consider is that when we consume foods with protein in, our body breaks that protein down into amino acids, which we then put back together into the proteins that our bodies need. So actually the essential thing is to ensure we are getting a full amino acid profile, in our foods. Regarding complete proteins (proteins that contain all of these amino acids) plant based proteins come up trumps. Some easy and high quality sources of protein are:

 

  • Nuts (ie cashew, almond, walnuts)
  • Seeds (ie pumkin, sunflower, chia, hemp)
  • Legumes (ie lentils, chickpeas, kidney beans, black beans, adzuki beans etc)
  • Grains (ie quinoa, wheat germ, wild rice, spelt, brown rice, oats etc)

These are all high quality sources of protein. You can also supplement, just like with any diet to have additional protein from supplements, you can find these under the supplements section of this page. But I can assure you that protein is no issue whatsoever. Many top athletes, weight lifters, and fitness professionals are moving over to a plant based diet.

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