Hey-lo! It's Marsha from Do You Salut! As a Registered Dietitian, I get a lot of questions about vegetarianism and veganism. There are lots of studies that show even if you aren't a vegan following a more plant-based diet can be beneficial for your health and the environment. This spread can help new vegans and even people who want to try increasing plant-based diet.
- Night Sky
- Archer & Olive Sticker Pack
- Arcylograph Pens, Jewel Pack ( 0.7mm and 3mm)
- Sakura Pigma Micron 0.5 Pen
- Tombow pencil and eraser
- Sakura White Gel Pen
Write Out The Header
The first step is to write your header. I chose to draw the vegan symbol in the center of the paper (which is a V with a leaf attached to the upper right tip.) You can write out the word vegan if you want.
Plant-Based Protein Foods
One of the biggest concerns with following a vegetarian or vegan diet is not getting enough protein and lacking certain nutrients. It is a good idea to write down some of your favorite plant-based protein foods. Having this list will make grocery shopping easier.
Step Two: I used the green acrylograph pen to write down the title "Plant-Based Protein". Then I used a white gel roll pen to make triangle bullet points. After I wrote down the protein foods I used the Archer & Olive floral stickers to create a border to separate the next section.
Look Out For...
If you decide to go fully vegan reading labels will become your best friend. Animal products are hidden in a lot of things. For example, some restaurants cook their french fries in animal fat. Some multivitamins or supplements might come from animal sources as well. It's up to decide how strict you want to be but having a "Look Out For..." list might be helpful.
Step Three: Write the title "Look Out For" or "Products to Avoid", etc. Then create two columns listing the foods that you need to watch out for or foods you'd like to avoid.
Vitamin and Mineral deficiencies can become very common when following a vegetarian or vegan diet. It's important to make sure you know which nutrients to look out for and have supplements to help you meet your needs. (Be sure to look to make sure B12 and Omega 3 supplements are labeled vegan).
Step Four: Write the title "Supplements" or "Vitamins & Minerals". Then list the vitamins and minerals: vitamin B12, Vitamin D, Iron, Omega 3, Calcium, Zinc. If you want you can create an entirely new spread just for these nutrients and write down food sources of the vitamins and minerals.
Being vegan can be more than just not choosing to eat animal products. Some people also chose not to use products that were tested on animals or use animal products. It's a good idea to have a list of vegan brands that you love or restaurants you'd like to try. Having a list of your favorite restaurants or restaurants you'd like to try can also be helpful.
Step Five: Using the sticker from the sticker pack place the sticker on the left side of the page and write "Vegan Eats or Vegan Eateries, or Vegan Restaurants". On the right side of the page place another sticker and write "Vegan Brands". Then list some of your favorite vegan restaurants. Also, list vegan brands that you love or that you'd like to try. At the bottom of the page, you can create a miscellaneous section where you can write down websites and apps that you find helpful.
Even if you aren't vegan (like me) everyone can benefit from having a more plant-based diet or using more vegan products. Hope you find this post helpful. Enjoy this free "Newbie Vegan Spread" printable.