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A Simple Guide For Vegan Lovers

Vegan Nutrition, Vegan Food, Vegan Diet…

The first question comes to each mind is “ how you are going to find protein sources??” People will direct this question to you straigh away. Don’t hesitate!! Never give up!! If you want to do it, just do it.

(Photo Credit:

Of course, after having enough knowledge and doing enough research. At the end of the day, you are going to give a new shape to your old habbit and sustainability is important. Therefore, to be sure of what you want is crucial.

After a little life lessons ☺ I will try to give more information about Vegan nutrition as I can.

Let’s first answer the first generic question about Vegan lifestyle; “Protein sources”. The suggested adult consumption amount according to E.U agriculture and food organization should be 0.8gr protein for each 1 kg. If you are having an active exercise routine you need to increase it, gym trainers can give the best consulting in this occasion.

Below protein chart will help you from which sources you can find protein choices for healthy daily serving size.

(Photo Credit: Vinchay Fit Cards)

Second significant need is a healhty grocery list. Start with the favorite ones. If you don’t remember them now, don’t worry!! Here is the small shopping list that you can choose from. Just print it and visit nearest market, now.


Fruits for smoothies and baking.


  • Apples

  • Pears

  • Kiwis

  • Oranges

  • Grapefruit

  • Lemons

  • Limes

  • Peaches

  • Plums

  • Nectarines

  • Bananas

  • Raspberries

  • Blackberries

  • Watermelon

  • Honeydew

  • Cantaloupe

  • Apricots

  • Grapes

  • Mangoes

  • Cherries

  • Strawberries

  • Blueberrie


  • Strawberries

  • Raspberries

  • Blueberries

  • Mixed berry blends

  • Sweet cherries

  • Mango

  • Mixed fruit blends

DRIED (Can be used for breakfast cereals or dessert sweetening.)

  • Raisins

  • Currants

  • Cranberries

  • Apricots

  • Dates

  • Figs

  • Apple slices

  • Banana chips


Always prefer fresh seasonal vegatables. Frozen vegetables can not be as helpful as fresh ones for body ecosystem. Bold listed vegetables can be consumed as raw.

  • Broccoli

  • Carrots

  • Mushrooms

  • Celery

  • Cauliflower

  • Cucumbers

  • Squashes

  • Snap peas

  • Garlic

  • Tomatoes

  • Bell peppers

  • Asparagus

  • Avocado

  • Zucchini

For a health salad base

  • Baby spinach

  • Leaf lettuce

  • Kale

  • Romaine

  • Butter lettuce

Next issue might be about preparing some healhty snacks and recipes. Whichever eating path you choose, make it your lifetime habbit. You will observe the changes in your body system from the first day and don’t forget to support your health with daily exercies.

Ipek Güz


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