If you're a carnivore, your meal planning will likely revolve around choosing meat first, then vegetables or salad. Maybe from time to time, you want to enter a whole new world of food – vegan cuisine.

WHY TRY VEGANS?

Here's the idea – try turning weekday family dinners into vegan nights and making a healthy vegan meal plan. It has many health benefits for you:

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o More variety: You will try different foods and thereby increase the variety of your diet.

o More nutrients: A vegan diet is high in fiber, nuts, vegetables, and fruits – all important sources of essential nutrients.

o Less fat: A vegan diet is naturally low in saturated fat.

o Something new: You can try different non-animal sources of protein. Often these are exotic foods from different cultures where vegan food is a natural part of their culture.

HOW VEGA GETS ENOUGH PROTEIN

A vegan diet excludes all animal protein sources and gets all protein from plants. (Vegetarian diets exclude animal meat and fish, but usually contain animal protein from eggs and dairy products.)

Everyone needs protein, so vegetarians should be careful to get enough protein in their diet to stay healthy. Vegans need to be extra vigilant to reach their goal of 0.8 grams of protein per kilogram of their ideal body weight. But if you only eat vegetarian/vegan once or twice a week, you don't need to be too wary.