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Table of Contents
Introduction 1
Part 1: Getting Started with a Vegan Lifestyle 5
Chapter 1: The Nuts and Bolts of Veganism 7
Chapter 2: Making the Move to a Vegan Diet 15
Part 2: For the Health of It 27
Chapter 3: The Health Benefits of a Plant-Based Diet 29
Chapter 4: Eat the Rainbow 39
Chapter 5: Pinpointing Your Protein Needs 53
Chapter 6: Getting Essential Nutrients on a Vegan Diet 61
Part 3: Vegan at Home 77
Chapter 7: Gearing Up for Grocery Shopping and Cooking 79
Chapter 8: Deciding What’s for Dinner: Meal Planning 107
Chapter 9: Anything You Can Make, I Can Make Vegan 123
Chapter 10: Enjoying Holidays and Get-Togethers 149
Part 4: Tasting Is Believing: Vegan Recipes 173
Chapter 11: Breakfasts 175
Chapter 12: Main Courses 185
Chapter 13: Kid- and Dorm-Friendly Dishes 199
Chapter 14: Side Dishes, Dressings, and Toppings 211
Chapter 15: Desserts 225
Part 5: Vegan in the Outside World 233
Chapter 16: The Ethics Behind Veganism 235
Chapter 17: Embracing the Whole Vegan Lifestyle: Beyond Food 251
Chapter 18: Dining Out 263
Chapter 19: Vegan on the Road and in the Air 273
Chapter 20: Navigating Tricky Social Situations 291
Part 6: Veganism in All Walks of Life 305
Chapter 21: Healthy Vegan Pregnancy and Postpartum Period 307
Chapter 22: Bouncing Baby Vegans 321
Chapter 23: Vegan Diets for Kids and Teens 333
Chapter 24: Exploring Veganism as a Young Adult 351
Chapter 25: The Vegan Athlete 359
Chapter 26: Vegan after 40 369
Part 7: The Part of Tens 381
Chapter 27: Ten Easy Vegan Meals Anyone Can Make 383
Chapter 28: Ten Ways to Create a Satisfying Vegan Lifestyle 393
Index 403
