stephzoars

VEGAN DAY 1 NOOB - NEED HELP

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I am so hangry right now.. I'm curious to see what everyone's daily meal plans looks like.

 

Right now mine is something like this (but again, this is day 1):

1: 6 prunes and a hand full of almonds

2: 2 clementines

3: Salad with 2 hand fulls of spinach/arugula, 1 hand full of cabbage, 1/2 avocado, splash of balsamic vinegar & EVOO

4: 2 hand fulls of carrots and a hand full of almonds

5: 1 sweet potato with whole mustard

I also consume a gallon+ of water a day and have the occasional cup of black coffee.

 

I don't think I am consuming enough of anything but I didn't get hungry until now (5:00pm). So maybe this is normal? I didn't do enough planning so I am worried about staying on track and using a sustainable meal plan. Any help is greatly appreciated.

 

Friendly reminder: I need VEGAN suggestions and examples, not vegetarian.

Thank you so much in advance! :)

 

All the best,

Stephanie

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I know very little about what Vegans eat, however I do wonder what you're planning on doing for protein... Also, I assume you didn't eat 5 meals today... the meal template applies, even if you're a vegan, which means 3 meals 4-5 hours apart, not grazing/snacking all day.

I'm not saying what I"m about to say next to discourage you, only to be real, there are very few vegans on this forum just due to the type of omnivore program that the Whole30 was written for, so you may not get a plethora of responses.  Perhaps it would help if you let us know if you're planning on eating sprouted legumes/tofu or if you're trying to do the Whole30 with just vegetables and what you used to eat?

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hey Steph! I am a vegan doing the Whole 30. I was "cleansing" for the first week and had steamed veggies for dinner pretty much every night, but last night we did some spaghetti squash with marinara and that was delicious! I think this program is totally doable as a vegan. I google searched Vegan Whole30 recipes and found a bunch of good recipes so I'd recommend starting there. I also tend to eat at least 1 avocado throughout the day. I do some almond butter and green apples/celery also if I want a snack. You can also have dark chocolate with less than 10g of sugar. Best of luck!!

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4 minutes ago, Iral said:

. You can also have dark chocolate with less than 10g of sugar. Best of luck!!

No, sorry, this is not on, even for a Vegan program.

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You may want to look at picking up a copy of Food Freedom Forever for some help. I just searched the Whole30 site to find the article about vegan Whole30 and the page was recently updated with this info: 

Vegan Reset: I created a Vegan Reset (starting on page 50 in Food Freedom Forever) to help vegans improve cravings, hormonal balance, digestion, and calm systemic inflammation while still honoring their desire to eliminate all animal products from their diet. It uses many of the same guidelines as the Whole30, but helps vegans choose less commonly problematic plant-based protein sources, and plans a careful reintroduction to help them figure out which protein sources are healthiest for them going forward.

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I used primarily mushrooms for my protein along with nuts/seeds. Rather than limiting myself to button or portabello mushrooms (same species), I took full advantage of locally available alternatives. Our Farmers' market (only down the hill from Flagstaff in Sedona during the winter) is offering cultivated mushies including oyster (various colors as well as king oysters with differing nutritional and medicinal/immune boosting properties) and the familiar shiitake shrooms. Sometimes they also have enoki or lions mane or some others to offer and our natural food stores often have enoki, shiitate and maitake. During the summer monsoons and into the autumn, there are lots of wildcrafted /foraged sources too adding even more varieties. And you can learn to safely gather (very important) your own as well. 

It was a challenge for this long time vegan to figure out a protein source but I was up to it. I like a challenge.

Eating out boosted things to yet a another level of difficult.

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I would add hemp seeds or chia seeds.

 

I've been a vegetarian/vegan (on and off) for nearly 17 years and one thing the doctor's always encouraged me on was to increase my healthy fats with plant based items like chia seeds or hemp seeds. Flax works really great too. Throw in some nutritional yeast (nooch) in your spaghetti sauce  (homemade without sugar) for a cheesy bite. 

I like to roast my cauliflower in nooch.

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What's the quantity of protein to consume?

I don't eat mushrooms, sweet potatoes, potatoes, eggplants, fish, eggs and meat.

Really bent on following this.

But eat dairy.

Any more suggestions?

 

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2 hours ago, NPM said:

What's the quantity of protein to consume?

I don't eat mushrooms, sweet potatoes, potatoes, eggplants, fish, eggs and meat.

Really bent on following this.

But eat dairy.

Any more suggestions?

 

There is no specific quantity of protein that is prescribed. The omnivore program recommends one-two palms of protein. Since you are doing the vegetarian program, you need to read through the vegetarian article linked below and also the vegetarian/vegan portion of the Food Freedom book and make your own decision as to what you want to include and how much. Unfortunately, the program is omnivorous at heart and while we fully support folks that choose to do the program as vegetarians or vegans, there are no further guidelines or recommendations that we can give beyond what I've already emailed to you and linked to you here. I saw that you also were on Instagram asking Melissa the same question and her answer was ultimately the same - this article and the Food Freedom section on vegan/vegetarian.

https://whole30.com/2017/06/veg-whole30/

Good Luck! :)

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