Meal Plan For Vegans

• Omega-3 Fatty Acids: Fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts.
• Soluble Fiber: Oats, barley, beans, lentils, fruits, and vegetables for lowering LDL cholesterol.
• Healthy Fats: Avocados, olive oil, nuts (almonds, walnuts), and seeds for heart health.
• Fruits: Berries, apples, citrus fruits, and other fruits rich in antioxidants and fiber.
• Vegetables: Broccoli, spinach, kale, and other leafy greens for vitamins and minerals.
• Whole Grains: Brown rice, quinoa, whole wheat, and oats for fiber and nutrients.
• Plant Sterols: Foods fortified with plant sterols or stanols to help lower cholesterol.
• Lean Proteins: Skinless poultry, fish, tofu, and legumes for protein without excessive saturated fat.
• Green Tea: Antioxidant-rich green tea may contribute to heart health.

• Saturated Fats: Limit red meat, full-fat dairy, and tropical oils (coconut oil, palm oil).
• Trans Fats: Avoid partially hydrogenated oils found in many processed foods.
• Highly Processed Foods: Minimize intake of processed snacks, baked goods, and fried foods.
• Excessive Sugar: Limit added sugars found in sugary beverages and desserts.
• Refined Grains: Choose whole grains over refined options for better heart health.
• Excessive Alcohol: Limit alcohol intake to moderate levels for heart health benefits.
• Full-Fat Dairy: Opt for low-fat or fat-free dairy products to reduce saturated fat intake.
• High-Sodium Foods: Reduce intake of high-sodium foods to support overall heart health.
• Processed Meats: Limit processed meats like sausages and bacon due to their high sodium and saturated fat content.

A vegan diet excludes all animal products, so it's important to find nutrient-dense, plant-based alternatives. Here are some options:

• Replace almond milk with oat milk for a creamy, dairy-free option with a different flavor profile.
• Instead of vegan wrap, try collard green wraps for a lower-carb, nutrient-rich wrap.
• Switch black beans with chickpeas for a versatile, protein-rich legume.
• Use cauliflower rice instead of brown rice for a low-carb, nutrient-dense base.
• Substitute hummus with tahini for a creamy, nutrient-rich dip that pairs well with veggies.