Along with dairy products, there are also alternatives to meat products. I try not to use these too often because I prefer whole foods. Try using these products in place of your regular meals.

• Boca chicken patties are delicious. My mother swears they taste like real chicken.
• Gardein has everything from meatballs to chicken
• Beyond Meat has 'ground beef.' Goes great on tostadas.
• Morning Star has plenty of breakfast foods, but keep in mind they are not vegan. But they are great for beginner vegetarians or vegans.

If you ever have taken a nutrition course, you will notice the main concern of instructors is that vegans do not get enough vitamins/minerals. If you eat a variety of foods, it is no problem to get all of these nutrients. My advice is to make a meal plan, or menu, every week. No, you don't have to count every gram of protein, but it can help in the beginning.

Here is a common list of 'worry' nutrients and where to get them

Protein

When people find out you are vegan, the first thing they will ask is "where do you get your protein?" Don't be worried, getting adequate protein is extremely easy. "There is no reason to be concerned about protein, since even on vegan diets there is little risk of deficiency. Plant foods such as grains, legumes, nuts, and seeds are all high in protein" (Stepaniak 211).

The average person needs around 45-55 grams of protein a day. To find your specific needs, you can find it at https://health.gov/dietaryguidelines/2015/guidelines/.

Even though every plant food has protein, here are some with high amounts:

Calcium

The average adult needs around 1000 mg of calcium. To see your specific needs, click on  https://health.gov/dietaryguidelines/2015/guidelines/ or search 'calcium calculator.'

Here are some foods with high calcium:

• dark, leafy vegetables
• kale, collard, mustard, turnip greens
• tofu
• calcium-fortified soymilk
• calcium-fortified orange juice
• broccoli

 Keep in mind that many whole foods have calcium. For example, an orange contains 3% of your daily calcium needs. This isn't a lot, but when you eat a diverse diet, it all adds up.

If you are still concerned with your calcium intake, consider a supplement or a multivitamin.

Vitamin B12

"For many vegans, vitamin B12 is the dietary issue. More controversy exists over this nutrient than any other" (Stepaniak 216).

This alone could be a separate blog post, but in short: take a multivitamin or a supplement for B12. Some fortified foods have B12, be sure to check the labels.

Feel free to read this article for further information:
https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts/what-every-vegan-should-know-about-vitamin-b12

Iron

Even though most vegan diets are high in iron, here are some examples of high-iron foods:

• beans
• dark, leafy greens
• dried fruit
• peas
• iron fortified cereals

Those are a couple of vitamins/minerals to watch out for, but it never hurts to keep researching. Learning about nutrition is a key element in a successful vegan diet.

Tip 3: Try New Things

If I never had looked at vegan recipe books, I would be eating rice and beans every night. Yuck! Instead of buying vegan cookbooks, go online or rent a book at your local library. Here are some of my favorite books/ channels.

HotForFood. 

Known for: cauliflower wings and impressive meals (you may need a food processor)

 https://www.youtube.com/user/hotforfoodblog

http://www.hotforfoodblog.com/

Liv's Healthy Life

Known for: quick, easy meals (budget friendly)

https://www.youtube.com/channel/UCtuwIdM0Zx7xCiZSa_clRzw/videos?sort=p&flow=grid&view=0

Cheap Lazy Vegan

Known for: cheap meals, meal prep

https://www.youtube.com/channel/UCEjkioV3LO_OIUaSWRxFZ3A

Spicy Vegan Cookbook, Adams Media

I use this cookbook every single week. If you love onions, cayenne, and chili powder, you'll love this cookbook.

https://www.amazon.com/Spicy-Vegan-Cookbook-Snacks-Lifestyle/dp/1440573239

Those are just a few! Here are some meal ideas that I commonly make

Chickpea Tacos

-cooked chickpeas (garbonzo beans) cooked with cayenne, chili powder, tony's, onions and topped with lime juice, avocado, and onion served on corn tortillas. YUM!

Black Bean Burger

This is an 'everything but the kitchen sink' kind-of recipe. 

-black beans, cornmeal, bread crumbs, onion, peppers, spices (duh!), olive oil mashed all together and cooked on the stove served with anything you want. 

https://www.youtube.com/watch?v=9OMunBJ8egE

Tostadas

-fried corn tortillas with refried beans, 'ground beef,' Tofuitti sour cream, lettuce, tomatoes......

Seitan Spaghetti

-cooked seitan (very easy to handle. all you do is put it on a pan), marinara sauce, noodles, Tony's, and onions

Wraps

-tortilla with 'chicken', spinach, avocado, onion (yum)

For breakfast, there are tons of options. I have a blog post on this

http://healthyhana.blogspot.com/2016/12/breakfast.html

I hope this little guide helps!

Sources:

The Vegan Sourcebook by Joanna Stepaniak, M.S. ED

Gary Yourofsky  http://adaptt.org/shopping.html