How to Stay Healthy on a Vegan Diet


Ensure you are still getting all of your nutrients and cooking flavorful nourishing meals with Filippo Berio!


How to Stay Healthy on a Vegan Diet

Ensure you are Eating Sufficient Protein: One common misconception is you cannot get enough protein on a vegan diet! The truth is there are many abundant sources of plant-based protein, which we can substitute for traditional animal protein. In fact, we can only digest 20-25 grams of protein per meal, therefore eating too many meat-heavy meals can result in excess protein and nutrients being excreted through urine. Further, many animal-based proteins are high in saturated fats which are linked to cardiovascular disease. So, even if you are not going vegan, a few meatless meals a week can’t hurt! Check out the recipes below!



On average:

Women Need: 56g / day

Men Need: 46g / day


Try incorporating:

Soy – Tofu, Tempeh, Edamame

Legumes – Chickpeas, Hummus, Black Beans, Lentils, Kidney Beans, White Beans

Nuts & Seeds – Nut butter, pumpkin seeds, almonds, cashews, chia seeds, hemp seeds


Try out these protein-packed recipes: Balsamic and Tofu Vegetable Stir Fry with Filippo Berio Balsamic Glaze, Roasted Eggplant Lentil Salad with Tahini Dressing Made with Filippo Berio Olive Oil


Eat the Rainbow:

With all the vegan products on the market, it is easy to fall into the trap of substituting your regular meals with processed vegan products such as veggie burgers, mock meats, vegan cheeses, and sweets. Although these might be tasty, they are very low in nutritional value. Instead try to eat as many whole plant foods as possible including fruit, vegetables, whole grains, legumes, nuts, and seeds! A good rule of thumb is to try and eat as many colors as possible, this ensures you are getting a good variety of nutrients!


Try out these nutrient-dense whole food recipes: Farro with roasted Cauliflower, Broccoli and Tofu with Filippo Berio Organic Extra Virgin Olive Oil, Chunky Roasted Vegetable Soup with Filippo Berio Extra Virgin Olive Oil


Eat Sources of Healthy Fats:

Healthy fats help nutrient absorption, hormone balance and provide a feeling of fullness! Overall, they are essential for a healthy balanced diet. Healthy fats can be found in a variety of animal products such as fatty fish, eggs, and yogurt. When you are not eating these animal products, it is essential you eat other sources of healthy fats to ensure you are getting a sufficient amount of mono-unsaturated fats and omega-3 and omega-6 fatty acids. Try plant-based sources such as Olive Oil, Chia Seeds, Flax Seeds, Avocado, or Nuts.


Olive oil is a simple ingredient you can use to add healthy fats, antioxidants, and flavor to any meal!


Try these recipes loaded with healthy fats: Asian Broccoli Salad with Tofu and Peanut Dressing with Filippo Berio Extra Virgin Olive Oil, Whole Wheat Spaghetti with Roasted Vegetables with Filippo Berio Extra Virgin Olive Oil, Balsamic Marinated Portobello Mushrooms





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