Grab 30 Day Vegan Diet Challenge From Here :


  • 60ml extra virgin olive oil ⁣⁠
  • ⁣ 8 glove garlic, thinly sliced
  • 1 red pepper, sliced (optional)
  • ⁣⁠ 250 g oyster mushrooms
  • ⁣⁣ 1/2 cup (roughly) chopped parsley ⁣⁠
  • ⁣⁣ 2 tablespoons of salted vegan butter
  • ⁣⁣ 60g vegan parmesan
  • ⁣⁠ 200 g spaghetti ⁣⁠
  • ⁣salt + pepper, to taste


  1. ⁣Cook the pasta in a large pot of salted, boiling water according to the package directions. ⁠⁠
  2. Separate the oyster mushrooms and cut off the stems. ⁠⁠
  3. In a skillet over medium heat, add the oil and then the mushrooms. Cook without interruption until one side is browned (about 3 minutes). Discard and continue cooking for a minute or two. ⁠⁠
  4. ⁣Reduce the heat and add the garlic and paprika. Cook the garlic until golden. Season. ⁠⁠
  5. ⁣ Cook the pasta until it is almost al dente. Drain the pasta, reserving about 60 ml of cooking water. ⁠⁠
  6. ⁣Add the pasta and cooking water to your pan along with the mushrooms and garlic. Add vegan butter, parsley, and parmesan. Continue cooking for a minute, stirring to make sure everything is combined. ⁠⁠
  7. ⁣Divide into two bowls, top with more vegan parm and enjoy!

10 Tips for Vegan Eating

  1. Don’t just consume simple carbohydrate sources for satiety

When vegan individuals cannot meet their protein needs in a plant way, they feel hunger and need to consume more carbohydrates. Complex carbohydrates are digested more slowly, providing a longer feeling of fullness and stabilizing blood sugar spikes. Consuming complex carbohydrate source products such as whole grain, wholemeal breads and pastas, brown rice, quinoa helps to meet the fiber, iron, B vitamins and protein needs that you may lack. Cooking the pasta with the brewing method instead of boiling it prevents the loss of B vitamins.

  1. Increase fibrous food consumption

Fiber isn’t just found in whole-grain breads and pastas. Oilseeds such as broccoli, corn, nuts, cauliflower, carrots, peas, chickpeas are plant foods rich in fiber. Fiber consumption regulates bowel movements and increases stool volume. It positively affects intestinal health and provides a healthier body. Consumption of whole grains with high fiber content reduces the risk of cancer, diabetes (diabetes) and cardiovascular diseases.

  1. Consume all colors of vegetables and fruits

One of the biggest problems in vegan nutrition is trying to complete basic needs with limited foods. However, there is a non-limiting fruit and vegetable group for vegans. Including 5 portions of fruit and vegetables during the day may be sufficient to meet the vitamin needs. The various colors of fruits and vegetables are also an indication of their content. The more fruits and vegetables of different colors are included in the meals, the more vitamins and minerals will be taken into the body.

Red-colored fruits and vegetables are rich in vitamins C and A, potassium, antioxidants.

Yellow/orange colored fruits and vegetables are also rich in vitamins C and A and potassium. They strengthen the immune system.

White-colored fruits and vegetables such as mushrooms and bananas are beneficial for cardiovascular health and correct high cholesterol levels.

Green-colored fruits and vegetables contain large amounts of vitamin K. It has high antioxidant and fiber content. They positively affect bone, eye and dental health.

Purple-colored fruits and vegetables such as cranberries and eggplants have benefits for brain health, such as improving memory.

  1. Use legumes as a protein source

Insufficient protein intake can cause muscle wasting and adversely affect bone health. As protein intake decreases, immunity weakens, making the human body more susceptible to diseases and infections. Legumes can be a good option as a protein source after animal products. In addition to protein, legumes are a good source of iron, folate, magnesium and fiber. Foods such as beans, lentils and chickpeas should be on the plates during the day, but they should be cooked well. By adding it to salads, it increases the feeling of satiety, while the protein content in vegetables becomes more diversified. Pre-soaking legumes such as beans and chickpeas and not using cooking water will facilitate their digestion. For protein intake, vegan milks such as soy milk and pea protein milk should be preferred over other plant milks with higher protein content.

  1. Get plenty of fluids in your body

It is important for each individual to get as much water as they need daily. Adequate fluid intake is essential for the digestion of the nutrients taken into the body and for their use by the body. By drinking enough water during the day, maximum benefit from nutrients can be achieved, and one can be more vigorous and healthy. Changes in the body, especially in individuals who have just started a vegan diet, can cause problems such as stress, digestive and intestinal problems. Consumption of sufficient water can minimize the possibility of experiencing constipation, bloating and gas complaints.

  1. Include oil seeds in snacks

Nuts such as hazelnuts, peanuts, almonds, walnuts, and chia are actually in the group of oil seeds. Fat ratios are high, but the oils they contain are beneficial for the body. Iron, omega-3, fiber, zinc contents are high. They ensure that the feeling of satiety continues for a long time, especially when consumed with fruits at snacks. Thanks to the fact that chia seeds contain many antioxidant substances, they positively affect cardiovascular health and balance cholesterol levels. Oilseeds are also rich in protein. By consuming milk obtained from oil seeds, nutrients can be taken into the body, but their fat content is low.

  1. Get enough nutrients

Nutrient deficiencies from foods of animal origin are common in people on a vegan diet. Iron found in plant sources cannot be used as well as in animal sources. To improve the use of iron, it is necessary to consume it with vitamin C sources. Zinc is also limited in absorption from plant sources such as iron. Cooking methods are important to increase zinc absorption. Zinc-containing foods become more usable when they are baked by making bread with yeasts such as sourdough. Since milk and dairy products are not consumed, calcium deficiency must be covered. Cabbage is calcium-fortified vegan products, kale is rich in calcium.

  1. Consume quality oils

Omega-3 fatty acids, especially from fish, are of great importance for heart health. Vegan individuals may prefer foods such as flaxseed oil, walnuts, chia seeds as omega-3 sources. Adding fat sources such as avocado to the diet provides a diet rich in vitamin E.

Polyunsaturated Fats

Sunflower, corn, linseed and walnut oils contain polyunsaturated fatty acids. Polyunsaturated fatty acids improve immunity, protect cells and facilitate the use of vitamins A, D, E, and K in the body.

  1. Diversify your plate

The more varied a meal is fed, the better the body will benefit from the nutrients and the longer the satiety period. In every main meal, it should be ensured that there are vegetables in many colors, legumes, quality carbohydrates, fruits and calcium-rich foods on the plate. As food variety increases, nutrient deficiencies decrease.

  1. Get support when needed

Vitamins B12 and D cannot be taken into the body with herbal sources and supplementation may be required. Calcium, iron, zinc are other important elements that vegans need. It should be ensured that sufficient resources are available in the body with regular doctor checks and one should not hesitate to take supplements when needed. For the intake of essential nutrients, vegan products enriched with vitamin D, calcium, vitamin B12 are also good options for replenishing the daily intake.

Individuals who use their nutritional preference for veganism may face insufficient nutrient intake. Diversifying the meals consumed during the day and using the food sources in the most correct way can contribute to protecting health while minimizing the harms of vegan nutrition.

Vegetables, legumes, oil seeds, fruits and many more options are available for a vegan diet. Preferring vegan products with the highest absorption of nutrients that cannot be obtained from animal sources is necessary for maintaining health. When appropriate, taking supplements under the control of a doctor and applying a vegan nutrition program under the control of a dietitian can prevent health risks.

Grab 30 Day Vegan Diet Challenge From Here :