7 supplements you need on a vegan diet:
Lucy’s common food swaps:
BEFORE GOING VEGAN:
– Coffee with dairy
– Breakfast sandwich(es)
– McGriddle
– Breakfast biscuit(s)
– Sandwiches
– McDonald’s or Jimmy John’s with soda pop
– Pasta with sauce
– Tacos
– Hot dogs
AFTER GOING VEGAN:
– Sometimes coffee (viewing it as a treat or necessity for energy)
– Bagel and vegan cream cheese (Tofutti, Trader Joe’s)
– Fresh fruit (blackberries, grapes,
– Hummus and chips / pretzels
– Nuts
– Fresh fruit
– Veggies like carrots and cucumbers
– Leftovers
– Healthier microwaveable meals (Amy’s vegan meals; Annie’s meals; Trader Joe’s frozen meals)
– Cauliflower rice
– Spring rolls
– Mac and Cheese
– Trader Joe’s
– Aldi
– Specialty mock meats and cheeses
– Whole Foods is a vegan treasure trove
Brad’s common food swaps:
BEFORE GOING VEGAN:
– Cereal
– Oatmeal
– Peanut butter cinnamon toast / cinnamon sugar toast
– Sandwiches, whether making it at home or buying out
– Stir-frys and fried rice
– Microwaveable meals
– Stir fry
– Takeout of any kind (pizza; burgers; hotdogs)
AFTER GOING VEGAN:
– Oatmeal with peanut butter; chia seeds; almonds; hemp seeds; dark chocolate; walnuts
– Keto bars (Dang bars; Revol snacks; look up other brands)
– Nuts and seeds
– Dark chocolate (Endangered Species)
– Mixed nut butters
– Amy’s meals
– Indian meals
– Sandwiches with vegan substitutes (Yves; Smartlife; Gardein)
– Salads of many different kinds
– Medleys of fruits, nuts, and veggies (grapes, carrots, cherry tomatoes, walnuts, cashews, almonds, pistachios)
– Stir frys: vegetables with a sauce or two
– Takeout of any kind (pizza; burgers; hotdogs)
– Potato samosas
– Steamed veggies (broccoli; carrots; cauliflower) with tofu or seitan
– Vegetables or starchy vegetables with Gardein
– Veggie burgers or sandwiches
– Kuma’s
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Erik Marcus’ The Ultimate Vegan Guide:
American Dietetic Association study:
Micronutrients to watch for when vegan:
– Vitamin B12:
8Greens –
Omnivore vs. vegan nutrient deficiencies:
– Vitamin D:
Supplements:
Vegan Vitamin D gummies:
– Omega 3s (specifically long-chain):
For the FULL show notes, please visit our site:
Thank you for watching episode 002 of The Compassionate Conversation. We hope it got you thinking about vegan nutrition.
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