1. Wedzera zvishoma zveflaxseed kana mafuta ehempseed kune zvipfeko zvesalad kana zviyo zvakabikwa. 2. Wedzera nzungu nemhodzi - zvakakangwa kana mbishi - kumasaladhi, miriwo yemiriwo, sosi, ketchups, uye gravies. 3. Idya nzungu dzakakangwa nembeu sechikafu (chitsama chidiki pazuva). 4. Wedzera mukaka wehemp uye almond kune zviyo, puddings uye soups. 5. Isai miriwo mumafuta mashoma emuorivhi kana kuwedzera muto kune miriwo yakabikwa. 6. Idya makotapeya, mabhanana, mbambaira, mbatatisi, nezvimwe zvine macalorie akawanda asi zvinovaka muviri. 7. Idya zvidimbu zvakakura zvezviyo zvakadai semupunga webrown, quinoa, bhari, zvichingodaro, pamwe chete nendiro dzebhinzi, muto unokora, chingwa, uye zviyo zvamera. 8. Idya michero yakaomeswa, uwedzere kune zviyo uye puddings. 9. Wedzera mukaka wekokonati uye curry kune miriwo yakabikwa. 10. Mwaya mhodzi dzeflakisi pasi pamusoro pe smoothies uye zviyo. 11. Shandisa mbiriso yezvokudya kugadzira sosi, saradhi mapfekero, popcorn. 12. Idya hummus uye nut butter panguva yezvikafu kana masikati. 13. Idya zvinokufadza uye zvinopedza nzara yako. 14. Edza kudya 6-8 yezvibereko zvitsva nemiriwo zuva nezuva pamwe chete nezvokudya zviri pamusoro. 15. Inwa kana 2 litres emvura nezvimwe zvinwiwa zuva nezuva.
Uyewo, iva nechokwadi chokuti uri kuwana mavhitaminzi akakwana B 12 uye D. Iriwo pfungwa yakanaka kubvunza chiremba wevegan-ushamwari nezvedambudziko rako rekuderedza uremu, pamwe nekuwana kumwe kuongororwa kweropa.
Judith Kingsbury