GUIDE TO A VEGAN AND GLUTEN-FREE LIFESTYLE

A vegan meal will be 100% plant-based with no animal products – it will not include meat, poultry, fish, seafood or any animal-based products such as eggs, dairy, or honey – often influenced by a moral imperative to protect animals out of respect for animal rights, to protect the environment and/or religious reasons.  By comparison, a vegetarian meal will be plant-based and will not include meat, poultry, fish or seafood, but may include eggs, dairy, honey, and wheat. 

A plant-based meal looks to include a majority of food that comes from plant sources, but does not always mean without meat.  A plant-based diet does allow for small portions of animal products – meat, dairy, eggs, and honey – and tends to focus on “whole foods” which are fresh and not processed.

By comparison, a vegetarian meal will be plant-based and will not include meat, poultry, fish or seafood, but may include eggs, dairy, honey, and wheat.

A gluten-free diet is typically associated with a genetic, autoimmune related medical condition, known as celiac disease, or a wheat gluten intolerance occurring without testing positive for celiac disease or a wheat allergy. We get it, the symptoms of gluten sensitivity can be complex, but the Celiac Disease Foundation offers a quiz to help you discover your risk for celiac disease or to find out if you should be screened for gluten sensitivities.

A gluten-free diet can pair well with a vegan lifestyle because an easy way to avoid the risk of gluten contamination is to eat from vegan food groups that tend to be naturally gluten-free – such as fruits, vegetables, beans, legumes, and nuts.

In addition to the motivation and possibility of losing weight (which let’s admit is an
appreciated result for most of us), the most outstanding benefits are the improved health
outcomes associated with consuming more plants and whole foods. Eating a well-balanced
plant-based diet increases your intake of many different vitamins that keep the body healthy.
Nutritional yeast, b12 supplements, fortified plant milks…

We can’t say it enough – the key to a vegan diet is preparation.
If you’re considering going gluten-free vegan it’s probably because you’re tired of not feeling
well. We encourage you to think of a vegan gluten-free meal plan as less of a diet and more of
a lifestyle. And since many people wonder how to go about making a vegan meal, that’s what
we’re here for, to guide you with options we’ve taste tested and loved.

A vegan gluten-free lifestyle doesn't have to be expensive. We often hear people talk about "high end fresh format” grocery stores like Whole Foods Market, Harris Teeter, and The Fresh Market, to name a few.

But cost doesn’t have to be a barrier to entry to a vegan lifestyle. If high end grocery stores are out of your price range, there are also other stores, like Aldi, Costco, and Trader Joe’s, that people love.

Consider that shopping the perimeter of the store with fresh produce, vegetables and bulk grain will be considerably less costly than shopping the interior aisle with prepackage, prepared, processed foods.

Absolutely. This is not a place of judgement; Shad is strictly vegan, I (Nija) am plant based
(flexitarian) with gluten sensitivity, and here at The Vgn Way we encourage you to do what
makes you feel good, strong, and healthy.

-- Ironically enough before Shad and I were a couple most people already thought I was vegan. I've used the term flexitarian to try and explain my preference but my diet is plant based not vegan. I agree with Shad's believes but its not always 100% practical for me to be vegan 100% of the time. My diet is 90% vegan but on occasions I do have dairy, fish or poultry. We choose not to feature any animal products because we want to showcase the full wonderful range of satisfying vegan eating. However, we want The Vgn Way to not be a place of judgement but a place where all are welcome to enjoy vegan and gluten-free recipes rather its on Meat-free Mondays, Vegan, Vegetarian or Pesicatian. Some veggies are better than none

If you’re a “carbitarian” (a primarily carbohydrate-based eater) that prefers pasta and grilled
cheese sandwiches over vegetables and whole fruits, odds are you’ll be hungry. If you’re eating salad greens only, you’ll probably be hungry. The bottom line is that a variety of plant-based foods is the key because the body needs the right mix of protein, carbs, and fat to sustain itself between meals. And the good news is that expert dietitians and nutritionists agree that a well- planned plant-based diet includes all the natural sources of nutrition the body needs to run efficiently and effectively, while also feeling satisfied and full.
To be healthy and strong, be sure that your sources of food include calcium, vitamin D, vitamin B-12, iodine, iron, zinc, omega-3 fatty acids, and protein. And speaking of protein, one of the most popular questions and concerns is how do vegans get enough protein? The Mayo Clinic, a recognized leader in the education and research of patient health outcomes, notes that a well- planned vegetarian diet provides “sufficient protein from plant-based foods” when you include a variety of plant sources throughout the day.
Here again, the good news is that on a well-planned vegan diet it is much easier for the average person to maintain dietary guidelines than you may think. A lot of plants have protein, and a variety of plant-based foods such as beans, nuts, seeds, avocados, tofu, legumes, whole grains, whole fruits and vegetables, meet the daily dietary guidelines provided by the U.S. Departments of Health & Human Services’ Office of Disease Prevention and Health Promotion

"Here’s something to put in your back pocket.  The amount of protein needed by someone who consumes a completely plant-based diet is pretty much the same as someone who eats animal-sourced proteins" says dietian Tywana Ishman. It’s recommended that healthy adults consume 0.8 grams of protein per kilogram of body weight. This typically amounts to seven to 10 ounces of protein daily.  Read more about vegan protein options.

When and how you get your protein is your choice. Another concern is whether vegans are getting enough quality protein. Quality protein generally refers to protein sources that provide the nine essential amino acids that the body only acquires through food. Your body can make the remaining thirteen amino acids on its own. So, what’s better for your health? Let’s review a few pros and cons"

Dietian Tywana Ishman discuss considerations for vegan protein options
"Depending on your routine and lifestyle, veganism/plant-based eating can require a little more preparation that your current eating pattern. For some, it may only mean making a few switches here and there. Vegan restaurants and meal options are gaining popularity, but they still aren’t widespread. It might be a good idea to slowly stock your kitchen with snacks and decide on a few go-to meals to get you started.

You may also need to adopt a sense of adventure. We’re not talking about eating grubs, but it helps to have an open mind about trying new foods that may differ in texture or flavor and require cooking styles that you haven’t tried. Don’t be afraid to experiment with new ingredients.

Eating healthier does not have to cost you more but honestly, it can at sometimes. Buying organic can raise the price of some items. However, think about items like mayo or eggs. There are meatless substitutes for cooking ingredients that help bind foods or play other roles in meal preparation that cost more than their traditional counterparts. You will find creative ways around this, but sometimes we pay for convenience."