A vegan lifestyle has a lot of benefits for your health, the environment, the animals and your karma.

Please do not support mass murder, mass exploitation or mass rape of animals by consuming animal products.

Please consider being a at least 95+ % vegan vegetarian!

If you speak German Niko Rittenau's website and YouTube channel are very good sources of information about veganism.

General tips for a healthy, vegan lifestyle:

• Sports
  • How often:
    
    • At least 2 times per week
    • Better 3 - 4 times per week
    • Best 5 times per week
  • Rest time:
    
    • 48+ hours per muscle group
  • Forms of sport:
    • Endurance:
      • ~10 - max. 30 minutes per day and session
        
      • at least twice per week
      • moderate heart rate
      • examples: jogging, swimming, indoor fitness biking & stepping
        
    • HIIT:
      • ~20 - max. 75 minutes per day and session
        
      • at least twice per week
      • alternate between low and high heart rate
        
      • examples:
        • weight training / bodybuilding
          • pause: ~3 minutes
          • progressive overload
          • 4 - 5 antagonistic supersets with 8 - 20 repetitions per set
            
          • new ( or slightly different ) exercises every 2 - 3 weeks to surprise your muscles
          • with slow movements: 2 seconds tense and 2 - 3 seconds relax muscles
        • mountain biking

Tips for a healthy vegan diet:

• Macronutrients
  • Good fats
    
    • min. 25 % ( male ) - 35 % ( female ) of daily calorie intake
    • Omega 3 to 6 ratio should be ~1:3 like for example cold-pressed, virgin rapeseed oil and also soy oil ( 1:7 ) is still fine
    • add 1 - 2 ml algae oil for important Omega 3s // DHA & EPA
      
  • Proteins
    • about 1,5 g protein per kg body weight ( if your body fat percentage is relatively normal, if higher -> less, if lower -> more )
      
    • best source as vegan: Soy beans <- most useful plant on this planet!
  • Carbohydrates
    • fill the rest of the daily calorie intake with long-chain carbohydrates like for example oatmeal, potatoes and vegetables like for example broccoli
      
• Micronutrients
  • Multivitamin and mineral complex with e.g. vitamin K2 and Cholin
    
    • with natural release agents like for example potato starch or cellulose
    • with a meal and ~7 g cold-pressed, virgin rapeseed oil for a better digestion
      
  • Lecithin ( ~20 g ( 400 - 500 mg Cholin ) / day )
  • Potassium
  • Magnesium
  • Creatine ( Creapure )

Rather DOs:

• Warmth
• Lemon juice
  
• Fruit / Salad
  
• Garlic & Onions
• 3+ meals per day
• Ginger & Turmeric
• Lean muscle growth
• Antagonistic supersets
• Salt // NOT more than 4 g per day
• Consume ~1-3 liters of liquid per day
• Hot ( respectively spicy ) food // occasionally
• High quality sleep // 7 - 9 hours per night, try ear plugs
• Soak grains in water for 6+ hours to neutralize phytic acid
• Go your own way, no matter what others say. Reflect on your own behavior and get a little better every single day.

Rather do NOTs:

• Cold
• Sore muscles
• Rice // arsenic
• Artificial sweeteners
• Energy vampire "friends"
  
• Stress // high cortisol levels
• Yo-yo dieting for muscle growth
• Artificial sweeteners // intestinal flora
  
• Trans fats // 130+ °C, proinflammatory
• Foods that acidify the body, such as vinegar
• Short chain carbohydrates without fiber // insulin spike
• Drugs like for example caffeine, alcohol, cigarettes, painkiller, antidepressants etc.
• Cheap protein powder, with questionable levels of amino acids // partly filtered out to sell separately for more money ?

What I eat in a day

Vegetable soup

for 8 servings // per serving approx. 42 g protein and approx. 520 kcal

• 4 liters of water
• 200 g smoked tofu
• 2 potatoes ( mainly waxy, unpeeled )
• 1 tablespoon of lemon juice
• 3 pinches of black pepper
• 4 heaped teaspoons herbs ( e.g. chives & parsley )
• 2 slightly heaped teaspoons spice mix ( low salt content )
• 2 sliced onions
• 4 - 5 cloves of garlic, sliced
• 1 teaspoon ginger powder
• 1 teaspoon turmeric powder
  
• 1 teaspoon chili powder with seeds // medium hot

Bring the mixture to a boil and then add

• 400 g soy strips
  
• 666 g cooked ( ~75 minutes ) organic soybeans // equivalent to approximately 300 g of dried soybeans
  

and cook it for 10 minutes. Afterward add

• 1 kg broccoli ( frozen )
• 1 kg Kaiser vegetables ( frozen )

and let it boil. Then pour

• Tea ( fennel anise caraway mix with 0.5 liters water )

over and mix well.

Pour ¼ of the mixture into a small saucepan and mix in

• 10 g of lecithin powder
  
• Some additional water ( from the fridge in summer )

Enjoy.

Fruit Cereal

approx. 30 g protein and approx. 600 kcal

• Cooked Soybeans ( 222 g / equivalent to approximately 100 g of dried soybeans )
  
• Water ( 0.25 liters )
• Lecithin powder ( 10 g )
  
• Flavor ( e.g. cocoa, cinnamon or ginger powder, lemon baking flavor )
  
• Add a pinch of black pepper for better digestion
• Fruits ( 200 g )
  • Winter: Bottled ? Frozen ?
    
  • Summer: Fresh
• Chocolate Chips ( 15 g )

Mix. Enjoy.