How to go vegan? tell me some alternate foods and also stuff like monoglycerides?

Question

k so i want to go vegan and i saw some pretty disturbing stuff which is a reality ...so i want to know:

Some realistic alternatives to: Chicken..and eggs ( i dont eat red meat)

Ok what normal food which is veg can give me daily protein..carbohydrates...and all other stuff..i know in breakfast i can have corn flakes which is real good lol...but im saying normal INEXPENISVE NORMAL FOOD WHICH IS REALLY GOOD AND HIGH SOURCE OF PROTEIN AND CARBOHYDRATES! also r monoglycerides and watcha call em stuff in chocloates from eggs? i dont want to eat any of that **** now ...and i also read somewhere which counters : the strongest animals on th earth r vegetarians like the elephant, the rhino and the gorilla...so yea...( altho i did c some pretty nasty stuff on the net :( ...) plz plz be serious about this and give me all info u can!!!!...ALSO IM INTO SPORTS SO I NEED SOMETHING TO FUEL MY BODY SO NAME GOOD VEG FOODS PLZ THANKS ALOT!

Answer 1

supervegan.com

goveg.com

vegwb.com

allveggielinks.com

veggielinks.com

vegconnect.com

veggieconnection.com

vegan books:

125 best vegan recipes / Maxine Effenson Chuck & Beth Gurney.



  The complete vegan cookbook : over 200 tantalizing recipes, plus plenty of kitchen wisdom for beginners and experienced cooks / Susann Geiskopf-Hadler and Mindy Toomay



  The joy of vegan baking : the compassionate cooks' traditional treats and sinful sweets / Colleen Patrick-Goudreau.



  The Mediterranean vegan kitchen : meat-free, egg-free, dairy-free dishes from the healthiest place under the sun / Donna Klein



  The new vegan : fresh, fabulous, and fun / Janet Hudson



  The new vegan cookbook : innovative vegetarian recipes free of dairy, eggs, and cholesterol / by Lorna Sass ; photographs by Jonelle Weaver.



  Skinny ***** in the kitch : kick-*** recipes for hungry girls who want to stop cooking c**p (and start looking hot!) / by Rory Freedman and Kim Barnouin



  Vegan express / written and illustrated by Nava Atlas



  

The vegan gourmet : full flavor & variety with over 120 delicious recipes / Susann Geiskopf-Hadler, Mindy Toomay



  Vegan planet : 400 irresistible recipes with fantastic flavors from home and around the world / Robin Robertson



  The vegan sourcebook / by Joanne Stepaniak ; special nutrition section by Virginia Messina



  Vegan world fusion cuisine : healing recipes and timeless wisdom from our hearts to yours / [Mark Reinfeld, Bo Rinaldi and the chefs of the Blossoming Lotus, with a special foreword by Jane Goodall].



  Veganomicon : the ultimate vegan cookbook / Isa Chandra Moskowitz & Terry Hope Romero.

Answer 2

A vegan diet is very healthy but like anyone else you should check that you are getting the essential nutrients you need.

By alternatives to chicken and eggs I assume you are wanting good plant-based sources of protein, B12 (and also maybe omega 3 which is in eggs). Protein is not usually a problem in vegan diets as long as you eat a varied diet and consume enough calories. As an athlete you may need to watch your protein intake a little closer than other vegans (just like me). Other nutrients you should be aware of are iron and calcium.

Iron:

Good plant-based sources of iron are cereals, legumes (peas, beans, chickpeas, lentils etc), tofu, and collard greens.

B12:

Bacteria are responsible for producing the vitamin B12 and so plant foods don't contain B12 unless they have been contaminated. Animal products (including milk and eggs) are good sources of B12 as they come from animals which eat contaminated foods. Nutritional yeast is a good non-animal source of B12, as are fermented drinks such as Kombucha.

Many foods are also fortified with B12 (such as yeast extracts, textured vegetable protein, breakfast cereals). As B12 is so important tot he health of a long term vegan, I would suggest you take the occasional supplement as well. Most of the above mentioned foods are ok but have not been officially researched and recognised as adequate sources

Omega-3 fatty acids:

Vegan sources of Omega-3s include flaxseeds and flaxseed oil, olive oil, walnuts, canola (rapeseed) oil, avocado..

Calcium:

Sources of well-absorbed calcium include Blackstrap molasses, calcium-fortified soy milk, calcium-set tofu, soybeans, bok choy, broccoli, collard greens, chinese cabbage, kale, mustard greens, and okra. Legumes also contain some calcium. (Black-eyed peas are fantastic!)

Protein:

Beans, nuts, legumes, grains, tofu and more are all great sources of protein.

As an athlete you may be interested in the following site which contains a full list see of foods and their protein content: http://www.vegparadise.com/protein.html.

The following online guide to sports nutrition is also useful:

http://www.organicathlete.org/?q=guide

As you can see there are many plant-based sources of essential vitamins and minerals - it is easy to be a healthy vegan :)

EDIT: carbs are definitely not a problem for vegans! Bread, pasta, lentils, etc (anything carby that you would usually eat) are usually fine you just have to check ingrediants lists for milk products in bread and eggs in pasta.