BEVEGAN® 101

Choose low fat WHOLE plant foods, such as vegetables, fruits, whole grains, beans, lentils, nuts and seeds. You will easily get plenty of vitamins, minerals, antioxidants and fiber.  -Kristin Wuhrman
When adopting a plant-based diet, nutrition becomes part of your general knowledge as you learn and implement what's necessary for optimal health.  Living the vegan lifestyle and eating a plant-based diet will impact your education deeper as you adopt it.  As you start feeling energetic, healthy and cleaner it truly becomes fun!  You will influence and impress so many people just from your own experience! Remember, Kristin has programs available to educate, coach and support you.

Simple Plant-Based Meal Planning Example

Breakfast: 
  • Oatmeal/whole grain cereal topped with hemp seeds, berries & almond milk
  • Plant-based smoothie made with hemp protein, unsweetened almond milk, kale and fresh fruit
  • Whole-grain toast spread with natural nut butter and cinnamon

Lunch:
  • Black bean + wild rice burrito
  • Spinach salad with quinoa, walnuts, beans and veggies
  • Natural nut butter and berry sandwich or wrap
  • Vegan soup with quinoa
  • Sweet potato filled with black beans, tomatoes and kale

Dinner:
  • Vegetable stir-fry over wild rice, topped with hemp seeds
  • Veggie Chili
  • Whole grain/brown rice wrap with roasted veggies and quinoa
  • Spinach + quinoa stuffed squash (or tomato)
  • Veggies (greens and starchy) served over wild rice or brown rice pasta

Snacks:
  • Raw nuts and seeds
  • Limited ingredient nutrition bars (Amrita, Larabar, Pure Bar, Chia bar, GoMacro, etc)
  • Plant milk with hemp protein powder
  • Kale chips
  • Fresh veggies and homemade zucchini chips and hummus/salsa
  • Fresh avocado with hemp seeds

Short List of Essential Nutrients*

Vitamin B-12 (must supplement)
Iron (examples: broccoli, spinach, kale, baked sweet potato w/ skin, cooked tomatoes, tempeh, edamame, lentils)
Omega-3 (ground flaxseed or chia seeds)
Other important fats: High ALA, Fatty Acids, High Fat Plant Foods
Calcium (examples: kale, mustard greens, bock choy, turnip greens, collards brussel sprouts, oranges, tahini)
Vitamin D (sunlight, supplements)
Iodine (seaweed, supplements)
Zinc (examples: legumes, nuts, seeds, oatmeal, tofu, tempeh)
Vitamin A (examples: carrots, sweet potato, spinach, kale, broccoli, pumpkin, butternut squash)
Protein (+ amino acid, Lysine) (examples: hemp seeds, beans, legumes, lentils, peas, nuts, seitan, quinoa, pumpkin seeds, pistachios)


*Kristin Wuhrman is not a Registered Dietitian or a Nutritionist but can educate, coach and help you adopt a healthy, low-fat whole food balanced plant-based diet through BEVEGAN® Boot Camp or BEVEGAN® Plant-Based Health Coaching.