My vegan nutrition project has focused on supplements, but there have been several requests for resources on how to eat better. I’m not well equipped to answer this- I’m not vegan, and my stomach only got even passably good at digestion a year ago. So I’d like to crowdsource this question: what resources have you found useful in eating well while eliminating or reducing animal products?
My existing list focuses on overviews and onboarding guides, but I think things like recipe books would also be useful.
Veganhealth.org is the number one resource I see cited, by both people I know and other vegan websites.
TheVeganRD.com guide is far from comprehensive but seems extremely approachable.
A reader pointed me to spreadsheet, which links to a number of resources.
Lincoln Quirk’s Practical Plant-Based Meal Planning for Groups
Have people found these helpful? Are there other things that are better, or fill in a gap? How did you learn to cook well?
Diet and supplements overlap but there is already a supplements post and I don’t want to split the information, so please lean food-based here.
I’m only a vegetarian but I try to eat vegan when possible. I personally think that fortified foods are too often overlooked by people going on plant based diets. A lot of products targeted at vegans are fortified really well with nutrients that vegans tends to lack. For instance, at least at the grocery store I go to, the plant based milks contain as much calcium, b12, and vitamin D as the cow’s milk. Breakfast cereals are also great and usually have an assortment of nutrients including iron (this comes with the usual caveat of avoiding the really sugary cereals). Personally, I like Cheerios and Total.
Other than that, I think it is sufficient to eat a varied diet with a wide array of grains, nuts, fruits, vegetables, beans, etc. and some relevant supplements.
Edit: This guide on FDA fortification policy is not specifically targeted at those on plant-based diets, but it has useful information on how the FDA decides to implement fortification guidelines in the first place, e.g. by recommending that soy beverages be fortified with similar amounts of calcium as cow’s milk: https://www.fda.gov/media/94563/download
Also, there are some podcast episodes and articles I like:
The “Stronger by Science” podcast and website has several good resources on vegan nutrition (though it is not vegan specific resource and it is geared towards strength athletes). The following posts and podcast episodes are quite good:
I remember this podcast episode was quite good, though I haven’t listened to it in a while:
Check out How Not to Die and subsequent books in that series.