As a vegan you should concentrate your food on starches (complex carbs). They have plenty of protein and fat and vitamins. I'm following the McDougall diet, which has healed and helped thousands of people in their quests to get off drugs (for diabetes, heart disease, high blood pressure, etc) and lose the excess weight for good.
I cut out all processed foods. I used to have to have boca burgers, fake cheese, and I ate lots of nuts and fruits and avocados and so on. In one year of being vegan, my cholesterol went up by about 20 points and my triglycerides which were already in the 200's went up 100 points into the 300's.
Now I eat one piece of fruit per day, no nuts, no avocados, no soymilk or tofu, no coconut, etc. I cut out pretzels for good, and allow myself bread once a week only. I was having one avocado per week but now they are too rich in fat and upset my tummy.
I base my day on grains, potatoes, and some legumes. On top of that base, I add vegetables that are high in nutrients like fresh spinach, kale, bell peppers, carrots, etc. Then there's my one piece of fruit, usually an apple.
For breakfast I have a mix of whole grains like rye, oat groats, millet, rice, quinoa (sometimes as it has 3g fat per serving), buckwheat, etc. I cook it in water and add a little bit of coconut milk creamer (0.5g fat per 2 tbspn serving) and chop up my one apple into it. I add some cinnamon and grated nutmeg. I find it to be delicious all by itself without any sweetener. You can make a big pot of this and heat leftovers on subsequent days.
I always keep baked yukon gold and sweet potatoes around to snack on or add to dishes for extra appetite-busting nutrition. I even eat sweet potatoes for dessert.
When I make soup, I ladle it over baked potatoes and fresh spinach for a highly nutritious meal that's naturally very low in fat.
Visit drmcdougall.com sometime, and read what people have to say there. He has a free 10-day diet to get you started on the road to optimal health and weight, complete with recipes. The nicest thing is that you eat until you're full and you don't count calories or anything like that. All the recipes are designed to be healthy, nutritious, low in fat and high in carbs which the body needs for immediate energy. The website itself is full of information about nutrition and the myths surrounding weight loss, like that paleo nonsense, the low-carb high-protein nonsense, and the nonsense that there's such a thing as a "good fat". There isn't, trust me.
| current weight: 167.0