How I Help Vegans & Vegetarians Optimize Their Diets

That said, I sometimes encourage vegetarian and vegan clients to reintroduce lean animal protein. I see too many folks gorging on junk vegan foods, creating food intolerances, and making it harder to maintain a healthy weight. Many people actually do better with some animal protein in their diet. I love Dr. Mark Hyman’s "pegan" concept, skillfully juxtaposing the best qualities of vegan and Paleo diets. But if you refuse to compromise, employ these seven strategies to make the most of your vegan or vegetarian diet.

Legumes, nuts and seeds, nut butters, homemade veggie burgers, and plant-based (but not soy) powders make optimal protein sources. Combine ½ cup of lentils with ½ cup of quinoa and you’ll get 17 grams of protein. Aim for two or three higher-protein foods at every meal.

Make healthier alternatives, or lateral shifts, for your faves. Swap nutrient-empty spaghetti noodles for corn-free quinoa pasta or spaghetti squash. Dump cow’s milk (you probably have anyway) for unsweetened coconut or almond milk. Cashew cheese smeared on portobello mushroom caps with tomato sauce becomes a decadent vegan pizza alternative. Be creative, and nearly any food can become a nutrient-denser lateral shift.

Organic soy, eggs, and grass-fed dairy provide protein, healthy fat, and nutrients, yet over-relying on these and other potential food intolerances can create weight-loss resistance, inflammation, and miserable symptoms like fatigue, bloating, and headaches.

Overall, I find vegans and vegetarians have lower nutrient levels. One study found that vegetarians often show deficiencies in vitamins B12 and D, omega-3 fatty acids, calcium, iron, and zinc. Dial up nutrient-denser foods and take a professional-quality multivitamin-mineral to cover nutrient bases you’re probably not getting from food.

Vegetarian- and vegan-friendly comfort foods often come loaded with preservatives, added sugars, and an overall carb load that tells your body to raise insulin and store fat. Skip the mac and vegan cheese and other meat-free Frankenfoods for nutrient-rich real foods like sweet potatoes, lentils and other legumes, and quinoa.

Agave, coconut sugar, and other sweeteners come cloaked with a health halo, but don’t be fooled: They create the same reactions as sugar, and sometimes worse ones. My one exception is locally grown organic raw honey for allergies and to strengthen your immune system. Even then, about up to a teaspoon a day will do the job.

If you’re a vegan or vegetarian, what strategy would you add to optimize your diet? Do you agree that most people do well with some animal?