This diet can be restrictive if you're trying to be vegan.You need to be familiar with the labels for both animal-based and ingredients that may contain gluten.Whole foods can be used to cook for yourself the majority of the time.Make sure you know how to order when you go out to eat so that you can stay on track with your diet.
Step 1: Cook for yourself.
Fix your own food is the easiest way to eat a vegan diet.If you want to know what's in the food you're eating, you can start with whole ingredients that are vegan.It's time to learn if you don't know how to cook.Pick up tips from cookbooks at the library.If you want to learn how to cook, watch videos on the internet, or ask your friends and family for help.It's not that hard to read a recipe.You have to be able to follow directions step-by-step.
Step 2: You can find alternative flours for cooking.
You need to use things like flour when cooking for yourself.You can try a variety of flours.If you're starting out with different flours, try using established recipes, as you can't always just sub in these for wheat flour.
Step 3: Make sure you're getting enough vitamins.
It can be hard for a vegan to get this vitamins found in meat products.Some cereals are free of wheat.Check the labels to see if you are getting soy in your diet.Some vitamins can be found in shitake mushrooms, nutritional yeast, and nori.If you want to get B12 shots, you need to take a supplement of 10 micrograms a day.Talk to your doctor about whether you're getting enough vitamins from your diet.
Step 4: You can find a source of vitamins D and E.
It is possible for your body to make vitamin D from being out in the sun, but you still need to get at least some of it from a food source.Tofu and some milk alternatives are fortified with this vitamin.If you leave mushrooms in the sun for 15 to 25 seconds before consuming them, you'll get small amounts of vitamins D and E.If you don't get it from your diet, talk to your doctor about adding a supplement.The sun can convert the vitamins D2 and D3 from mushrooms and plants.
Step 5: You can eat beans, nuts, seeds, and grains.
As a vegan, you need to make sure you're getting all the types of vitamins and minerals your body needs.When you eat meat, you get all the acids from one source.It's possible to get all those amino acids from a vegan diet, but you need a variety of sources to do it.Tofu, beans, and lentils are all high in calories.Nuts, seeds, and grains are essential to your diet.Look for alternatives to wheat, such as quinoa, rice, and oatmeal.
Step 6: You should bulk up on fruits and vegetables.
Fruits and vegetables are a staple of a vegan diet.It's easier to substitute a vegetable for pasta than it is to find a pasta that isn't made with wheat.If you're looking for a substitution, try spaghetti squash or zucchini noodles.You can mix greens with fruit and nut butter in a smoothie.Vegetables are the star of your meal.Instead of a chicken curry, make a cauliflower curry with chickpeas, tomato sauce, coconut milk, and onions.If you want to get more nutrition, try a pot of navy beans.It is possible to add tomatoes, onions, and greens.
Step 7: You should plan out your meals this week.
You have to be careful to get the vitamins and minerals you need on a restrictive diet.Meal planning will help you figure out what you need to eat so you have the ingredients on hand.You don't have to do all the work yourself if you use an app or template.If you don't want to figure out what to eat, you can find weekly meal plans.For the coming week, plan on the weekend.When planning your week, think about your schedule.On busy days, go for quick meals or leftovers.Make a list of the meals you would like to eat.Before you head to the grocery store, make a list of the things you need to make those meals.When making a meal plan, take into account what you already have in your refrigerator and cupboard.Good food should not go to waste.
Step 8: You can shop around.
Finding food is going to be difficult as a vegan.If you like having quick options, check out natural stores for more options.You can find fresh fruits and vegetables at your local farmer's market or join a co-op.If you want to grow your own produce, you could join a community garden.
Step 9: Before time, check the menu.
It's a good idea to look at the menu first if you know you're going to be at a restaurant.If you need to change restaurants, you'll be able to see what options are available.Some cuisines are more friendly to a vegan diet.Some vegan dishes can be found in Indian and Ethiopian cuisine.
Step 10: When you're eating out, speak up.
Speak up for yourself in restaurants as a vegan.To figure out what is on the menu, you'll need to ask questions.Since you're asking for special accommodations, it's important to be polite with the waitstaff.
Step 11: Make sure to lead with the most important information.
Determine what the best option is for you when negotiating with the waitstaff.The waitstaff needs to know the most important information upfront.It's more important to lead with the information if you have celiac disease, as it can cause physical harm.The fact that you're a vegan is more important if you don't have a gluten intolerance.It helps to say the most important part upfront.
Step 12: Be nice about the offerings.
While more restaurants are introducing vegetarian and even vegan options, you're still going to have some issues with the limitations of a vegan diet.It's possible that you end up eating plain veggies sometimes, but you're sticking to your diet and moral code.
Step 13: The label is vegan.
The easiest way to find a vegan meal is to look for the vegan label.The label won't be on every vegan food, but it will help you easily identify vegan foods you can eat.
Step 14: There are labels like "gluten-free".
It is possible to easily identify foods that you can eat.If you look at the label, you'll see that the product doesn't have any gluten.You might see this label on food.Food labeled "GF" is usually inside of a circle.
Step 15: You should look for the list.
A simple way to check if a product has milk, eggs, or shellfish is to look at the allergy list.You will see words like "milk," "shellfish," or "eggs."These foods are not vegan.If it contains wheat, it's not free of the allergy.
Step 16: You can read the ingredient list.
It's important to check the ingredient list for hidden ingredients even if the product is vegan.You want to check for the obvious foods like meat, milk products, and eggs, but you should also look for ingredients that aren't animal-based.All of the ingredients are animal-based.
Step 17: Check the ingredients list for wheat.
The first thing to look for is the label that says "Contains:."It's still a good idea to check the ingredient list for wheat, since most products will contain this label according to the Food and Drug Administration.You should read every label on foods that contain wheat, sauces, gravies, and ice cream.Common names of wheat are farina, farro, khorasan wheat, malt, flour, and bulgur.You will also see wheatgrass, triticum, and gluten.Look for the two cereals, which also contain gluten.
Step 18: Look out for food coloring.
There can be wheat in this product.Food starch can be found in foods like gravy and Alfredo sauce.One way to know for sure is to call the company that makes the product.
Step 19: You should check for signs of cross-contamination.
If a food is made in a factory that processes wheat, barley, or grain, it may still come into contact with thegluten.Oatmeal can be processed in the same factory as wheat."Processed in a factory that also processes wheat" is not a requirement for some labels.Cross-contamination can happen in your home.You can pass it on to someone else by using the same things.