You need more calories
If you are loosing weight, and you don't want to be, you aren't eating enough calories. You can use the Dietary Guidelines for Americans (they work for Germans too) to estimate how many calories you need to eat in a day to maintain your weight.
You should start tracking how many calories you're eating, and steadily increase the amount ...
For me, I don't like being left out. So if I can sit down with my friends and also have a burger or sausage roll that looks like meat then I don't feel left out. I'm vegan for the animals not health or taste so I don't mind if my food is unhealthy or tastes similar to meat.
Also, when substitutes are similar to meat it encourages omnivores to try out the ...
No, meat substitutes are not necessary nutritionally or socially or otherwise.
Grilled vegetables are great at a BBQs!
The following items are great on the grill. Either put a fine metal mesh over the grill to prevent it from falling through (easy) or put them on skewers:
Onion, tomato, mushrooms, corn (on the cobb), asparagus, squash, zucchini, etc
All of ...
Most energy-dense options
Couscous and peanut butter are the most energy-dense vegan foods by both weight & volume that don't require cooking (excepting sugar, which is more energy dense but doesn't satisfy hunger).
Consider the following items:
Spices (easiest are bullion cubes or the just-add-water soup ...
The American Dietetic Association and the British Dietetic Association, the largest bodies of nutrition and diet professionals in both countries--tens of thousands of professionals--state that
a plant-based (vegan) diet is nutritionally adequate and safe for all stages of life.
Academy of Nutrition and Dietetics
It is the position of the Academy of ...
Of course they are not necessary. It really narrows down to how you're going to arrange your food.
If you refuse to eat fruits, vegetables, grains, nuts and beans, then you would probably need something to compensate for the missing elements.
When consuming variety of whole plant based foods, both raw and cooked, you don't need to have any replacements.
I hope you're not seeking nutritional/medical advice.
my arms and legs are noticeably thinner
Ok? Do you want thick limbs? There's a plethora of vegan bodybuilding cookbooks out there. Additionally, Fill Up! A Practical Healthy Vegan Weight Gain Guide by Naluwagga has poor grammar, but is a decent guide.
I've noticed that this year I'm not as fit as the ...
Whether carnist, vegetarian or vegan, not everyone is at the same level of cooking skills. Making the transition from say a processed foods meat eater to a whole foods vegan is a substantial learning process. So having access to prepared substitutes eases that path. A similar transitioning process could be considered when using substitute milks. As with meat,...
You don't need anything but whole plant-based foods and making sure you have diversity on you plates in order to get all the nutrients. Meat replacements are just an alternative for people that find it difficult to ditch the animal products' taste. Most of them are not necessarily healthier, but they are an easy first step towards veganism.
"I can't believe it's not meat" products are absolutely optional. Good protein sources include dairy (especially cheese), eggs, or legumes.
But there are other things than proteins that vegetarian diet may tend to be low in, such as vitamin B12 or some trace elements like iron, zinc or selenium.