Vegans are people that don’t consume any animal products like meat, fish, poultry, dairy products and eggs.
Many people become vegans for three main reasons: ethical, environmental and health usefulness.
1) They suggest that it is wrong to kill animals without reasons. They state that on the west the animal industry is very cruel, wasteful and not necessary. It is not so important to eat animal products for survival. Vegans think that we should take care of it and don’t be tyrants to the rest creatures of the world.
2) The industry of the animal products is spendthrift concerning the limited resources of the world. They point out that there is lack of conservation and preservation which can be so crucial while producing animal foods and goods. They think that intelligent people can avoid taking animal products.
3) Vegetarianism brings to its followers numerous health benefits. They have lower risk of strokes, heart diseases and osteoporosis. They suffer less from most forms of cancer, diabetes, hypoglycemia, constipation, hemorrhoids, diverticulosis and asthma. There are few obese vegans. They are less exposed to major illnesses which can be found in most other people.
Vegan sources of protein
Plant food contains the same amino acids as the animal source (8 amino acids) but their amounts differ. If you want to consume appropriate amount of calories following a healthy diet you will be able to get all necessary amino acids, alone or combined with each other.
 Look through the list of food that has all essential amino acids which assist in completing proteins.
Grains: brown rice, oats (useful cereals like oatmeal, granola, etc.), millet, corn, barley, bulghur, wheat (here belong whole wheat bread, pastas, cereals, flour, etc.)
Legumes: green peas, lentils, chick peas, alfalfa sprouts, mung beans, and many other types of beans (kidney, lima, aduki, navy beans, soy beans and products derived from them such as tofu, textured vegetable protein granules (Textured Soy Protein), tempeh, soy milk), peanuts and others.
Greens: broccoli, collards, spinach and so on.
Nuts and Seeds. Here belong almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters which can be made from these products. Also sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds and many others can be added to the list.
If you combine the protein foods you will be able to augment the absorption of protein by 30%.
Consider the recommended classic vegan combination of high protein foods. These combinations can replace meat and diary products consumption. They contain 15-35 grams of high quality protein.
• Corn Tacos with Pinto Beans
• Oat Bran Muffins with Soymilk
• Brown Rice with Green Peas and Tofu
• Tempeh Burgers on Whole Wheat Bun
• Whole Grain Bread mixed with Peanut Butter and Jelly
• Tofu Yogurt and Walnuts
• Tofu Cutlets with Green Beans Almondine
• Sunflower Pate & Sprouts on Pita
• Meatless (textured soy protein) Loaf combined with Tahini Dressing
• Noodles with Sesame Seeds
• Oatmeal with Sunflower Seeds
• Brown Rice with Almonds & Cashews
• Avacdo, Sprouts & Almond Butter made on Whole Wheat Bread
• Corn or Wheat Flakes mixed with Chopped Almonds & Filberts
• Chickpea Hummus (made w/Sesame Seed Butter) on Pita
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