Example Vegan Diet

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Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Vegan diet

Like the vegetarian diet, the vegan diet repudiates the use of meat, fish, molluscs and crustaceans, but unlike it it also excludes all "animal derivatives" such as eggs, milk, cheese and honey; the vegitan diet is similar from the compositional point of view, but totally different for political, philosophical and ethical principles .

Benefits and defects

The vegan diet is NOT a balanced diet and, to be continued over the long term, requires the use of fortified foods or food supplements; in addition to not providing the right amounts of some nutrients, it contains significant concentrations of chelating anti-nutritional agents, such as: tannins (antioxidant), oxalic acid and phytates, which contribute to further reducing the absorption of minerals such as iron, calcium, zinc and selenium.

On the other hand, the vegan diet is very useful in the prevention of atherosclerosis as: it significantly reduces blood cholesterol (dyslipidemia), is rich in antioxidants and, despite being full of carbohydrates, "should" provide sufficient amounts of dietary fiber to adjust the glycemic index of the meals, avoiding (consequently) the glycation of the plasma proteins; the vegan diet is also useful in treating hyperuricemias and in preventing gouty episodes.

NB . The vegan diet is rich in phytoestrogens, compounds "potentially" useful in the fight against the typical symptoms of the climacteric syndrome.

Useful supplements

The vegan diet is lacking in the contribution of: cobalamin (vit. B12), calciferol (vit. D), haem iron and ferrous iron (Fe ++), calcium (Ca), and (in some cases) high biological value proteins ; this means that, in addition to the professional support of a dietitian - nutritionist - dietician, indispensable to balance (as far as possible ...) food combinations, the vegan diet requires food supplementation with:

Cobalamin: in the form of periodic injections or with tablets (especially before and during pregnancy)
Vitamin D and calcium: generally in combination against the increased risk of skeletal complications (especially during pregnancy, lactation, growth and from pre-menopause up to the resolution of any climacteric symptoms)
Ferrous iron: only if necessary, therefore in the event of full-blown anemia or during pregnancy
Essential amino acids: if the subject does not follow a balanced diet
Soy protein: as for amino acids

Food combinations

In the vegan diet it is essential to manage the diet in order to provide the right amount of essential amino acids, increasing the biological value of vegetable proteins; for this purpose, it is crucial to keep the association between cereals and legumes (mutually compensable) that also contain good amounts of iron constant.

Vegan diet: example

Sanitary equipment representative, travels a lot, loves pasta and has a particularly low muscle mass.

Sex				M
Age				28
Stature cm				165
Wrist circumference cm				15.4
Constitution				Slim
Stature / wrist				10.8
Morphological type				lanky
Weight kg				51
Body mass index				18.7
Desirable physiological body mass index				18.5
Desirable physiological weight kg				50.3
Basal kcal metabolism				1448.6
Coefficient of physical activity level				Lightweight, no aus 1.41
Kcal energy expenditure				2042.5
Diet	NORMO CALORICA			2043 Kcal
Lipids	25-30%		510, 8-612, 9kcal	56, 8-68, 1g
Protein	1.2g / kg		241, 4kcal	60, 4g
Carbohydrates	63.2 to 58.2%		1290, 8-1188, 7kcal	344, 2-317, 0g
Breakfast	15%	307kcal
Snack	10%	204kcal
Lunch	35%	715kcal
Snack	10%	204kcal

Dinner	30%	613kcal

Example vegan diet - DAY 1

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Oats		40g, 155.6kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	Kiwi		200g, 122.0kcal
	Rice cakes		20g, 78.4kcal
Lunch, about 35% kcal TOT
	Pasta with tomato sauce
		Semolina pasta	90g, 320.4kcal
		Tomato puree	100g, 24.0kcal
	Dried, boiled and drained beans		60g, 186, 0kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Apple, with peel		200g, 104.0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Tofu		300g, 228.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example of Vegan diet - DAY 2

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Muesli cereals, with fruit and hazelnuts		40g, 136, 0kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	oranges		200g, 126, 0kcal
	Corn cakes		20g, 80.0kcal
Lunch, about 35% kcal TOT
	Pea risotto
		White rice, short grain	90g, 322.2kcal
		Dried, boiled and drained peas	70g, 214.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Winter melons - casaba		200g, 112.0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Vegetable burger		150g, 231.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example vegan diet - DAY 3

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Corn flakes, with vitamins and minerals for growth		40g, 144.4kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	oranges		200g, 126, 0kcal
	Spelled Cakes		20g, 65.7kcal
Lunch, about 35% kcal TOT
	Polenta slices with sliced vegetables
		Sliced polenta	180g, 329.4kcal
		Vegetable salami	80g, 208.8kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Mandarins - tangerines		200g, 106, 0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Seitan roast		200g, 220.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example vegan diet - DAY 4

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Oats		40g, 155.6kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	Kiwi		200g, 122.0kcal
	Rice cakes		20g, 78.4kcal
Lunch, about 35% kcal TOT
	Pizza
		Pizza marinara	210g, 518, 7kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Apple, with peel		200g, 104.0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Tempeh		120g, 231.6kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example vegan diet - DAY 5

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Muesli cereals, with fruit and hazelnuts		40g, 136, 0kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	oranges		200g, 126, 0kcal
	Corn cakes		20g, 80.0kcal
Lunch, about 35% kcal TOT
	Pasta and chickpeas
		Semolina pasta	90g, 320.4kcal
		Dried, boiled and drained chickpeas	70g, 200.4kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Winter melons - casaba		200g, 112.0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Vegetable frankfurters		100g, 247.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example vegan diet - DAY 6

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Corn flakes, with vitamins and minerals for growth		40g, 144.4kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	oranges		200g, 126, 0kcal
	Spelled Cakes		20g, 65.7kcal
Lunch, about 35% kcal TOT
	Polenta slices with sliced vegetables
		Sliced polenta	180g, 329.4kcal
		Hummus	110g, 206, 6kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Mandarins - tangerines		200g, 106, 0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Seitan roast		200g, 220.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal

Example vegan diet - DAY 7

Breakfast, about 15% kcal TOT
	Soy milk, fortified with calcium		300ml, 96, 0kcal
	Oats		40g, 155.6kcal
	Biscuits for childhood, fortified with vitamins and minerals		15g, 62.5kcal
Snack, about 10% kcal TOT
	Kiwi		200g, 122.0kcal
	Rice cakes		20g, 78.4kcal
Lunch, about 35% kcal TOT
	Pizza
		Pizza marinara	210g, 518, 7kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal
Snack, about 10% kcal TOT
	Apple, with peel		200g, 104.0kcal
	Rusks		20g, 85.2kcal
Dinner, about 30% kcal TOT
	Tofu		300g, 228.0kcal
	Rye bread		90g 232.2kcal
	Extra Virgin Olive Oil TOT		20g, 180.0kcal