5 Foods You Need To Include In A Vegan Diet

Vegan Diet

A vegan diet is one of the healthiest diets you could engage in when it’s done properly. On the other hand, some people struggle to find foods that are not only healthy but also tasty and calorie-rich to support their busy lives.

Remember that the bulk of calories for most people’s diet will come from meat. When these meats are removed from your diet, it’s crucial to fill your calorie needs with food that are rich in protein and healthy fats.

Here are 5 foods that it’s important to include in your vegan diet.

Pumpkin Seeds

Pumpkin seeds are the most underrated and underutilised food source for anyone looking to grow stronger. Not only are pumpkin seeds super healthy because they’re loaded with good fats and are high in fibre. They also contain a very impressive spectrum of amino acids.

Pumpkin seeds are especially rich in an amino acid called leucine which is crucially important in protein signalling after a workout. They are nearly 50% protein by weight and 50g a day would provide a great source of post-workout protein.

Porridge Oats

Porridge is the king of breakfasts. Vegan or not, it’s beneficial to include oats in any nutritional program. Oats contain a very wide spectrum of amino acids, fibre (both soluble and insoluble) and provide a complex source of carbohydrates. Porridge oats will help you feel full and refreshed all day long while being super nutritious.


High Glucose Fruit

This is a food category that’s highly beneficial to include in your diet. Eating fruit that is high in glucose like mangoes, apples, bananas and guava is a great way to rapidly replenish muscle glycogen levels. This makes them the perfect post-workout snack to combine with a protein source

Fruit also serves as a major source of micronutrient values in your diet so ensure that you don’t miss this food category.


Over the years the discussion about soy has been very oppositional. Soy is a bean that has been used for millennia to provide a good source of protein while being low in fat and carbohydrates. It provides a great spectrum of amino acids and is considered a complete protein.

Soy also contains a good supply of omega fatty acids making it a great substitute for fish and other omega-rich meats.

Sprouted Grains

Traditional bread is made from processed flour and processed wheat. To support your health consider using sprouted grains instead. Sprouted grains are unique in the sense that they undergo very little processing and are very dense in calories.

Sprouted grains are created by geminating the plant and consuming it very early on. This leads to a very dense and nutritious punch that also contains a very low glycemic index and better bioavailability.

Include sprouted grains in your grocery list if you are a fan of wholegrain bread and nutritious foods.


Thriving on a Vegan Diet

Many people see a vegan diet as one where you cannot eat anything. In contrast, if you are still actively seeking variability in your food choices you will notice that there is a high array of foods that you can eat for optimal performance, health and longevity.

In order to thrive on a vegan diet, eat these five foods and continue to actively seek other nutrient-rich sources of protein, carbohydrates and fats.


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