Low-Fat Vegan Diet Cuts Dietary Energy Density by Nearly a Third

From pcrm.org

WASHINGTON, D.C. — A low-fat vegan diet lowers the energy density of the foods people eat by roughly 30%, allowing them to eat satisfying amounts of food while taking in fewer calories and losing weight—without deliberately restricting calories—according to new research published in JAMA Network Open.

In a randomized clinical trial of adults with overweight, those who adopted an ad libitum low-fat vegan diet substantially reduced how many calories were packed into each gram of food they ate. That drop in energy density was linked to lower calorie intake and greater weight loss, even though participants were never told to eat less.

“This helps answer a question people often have about plant-based eating: How can you lose weight without counting calories or going hungry?” said Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine and lead author. “The answer is energy density. Plant foods are rich in water and fibre, so you can fill your plate, feel full, and still take in fewer calories.”

A Mechanism Behind the Weight Loss

The analysis drew on a 16-week randomized trial in which adults with overweight were assigned to either an ad libitum low-fat vegan diet of fruits, vegetables, grains, and legumes, or a control group that made no dietary changes. Neither group was given calorie limits. Energy density was calculated for each participant as the ratio of total energy (kcal per day) to total food weight (grams per day).

Key findings include:

• Total food weight did not change significantly in either group—participants on the vegan diet ate just as much food by weight.
• Energy intake fell in both groups but more in the vegan group, by about 357 kcal/day. 
• Dietary energy density did not change in the control group but dropped about 30% in the vegan group.
• Greater reductions in energy density were associated with greater weight loss, and the link held after accounting for changes in calorie intake.

Eat More Food, Take in Fewer Calories

                                                                                                                        Photo: Getty Images

The shift was driven by what landed on the plate. On the vegan diet, calorie-dense animal foods such as meat, dairy, and eggs were eliminated, while intake of high-volume, low-energy-density plant foods—especially vegetables and legumes—rose sharply. Because these foods carry few calories per gram, participants could eat generous portions while consuming less energy overall.

“This isn’t about willpower or smaller portions,” Dr. Kahleova said. “It’s about choosing foods that naturally deliver fewer calories in every bite. A 30% reduction in energy density is a substantial shift that would be very hard to achieve and sustain through portion control alone.”

Why Energy Density Matters

Energy density—the number of calories per gram of food—has long been studied as a driver of how much people eat. Controlled feeding studies show that lowering the energy density of meals helps people feel full and reduces how much they eat afterward, all while keeping the volume of food the same.

“When the foods you eat are lower in energy density, your body’s natural appetite signals work in your favour,” Dr. Kahleova said. “You eat until you’re satisfied, and you simply end up with fewer calories. That’s a sustainable way to manage weight.”

Implications for Weight Management

With dietary guidance often focused on cutting calories or controlling portions, the study points to a different and potentially more practical lever: the composition of the diet itself. Emphasizing water-rich, high-fibre plant foods may make it easier for people to reduce calorie intake without feeling deprived.

“From a clinical standpoint, targeting energy density offers a realistic strategy for weight loss,” Dr. Kahleova said. “Instead of telling people to eat less, we can help them eat differently—and the results follow.”

Bottom Line

A low-fat vegan diet substantially lowers dietary energy density, helping people take in fewer calories and lose weight without intentional calorie restriction.

“You don’t have to eat less,” Dr. Kahleova said. “You can eat more food, feel full, and still lose weight—by choosing foods that are naturally lower in energy density.” 

https://www.pcrm.org/news/news-releases/low-fat-vegan-diet-cuts-dietary-energy-density-nearly-third-helping-explain

The science behind veganism: Could going vegan make you a better runner?

From livefortheoutdoors.com

By Kate Milsom

From record-breaking marathoners to elite triathletes, the evidence for vegan running is growing. Here's what the science – and the athletes – say

Labelled as a bit faddy in the past, successful runners enjoying a vegan diet were regarded as an exception – with success seen as in spite of rather than because of the way they ate. But today’s evidence tells a different story.

For many, veganism represents one of the healthiest lifestyles around, with an ever-increasing number of top athletes swearing by a whole food plant-based diet. This group includes the likes of Fiona Oakes, who holds the world record for being the fastest woman to run a marathon on all seven continents, and the North Pole. Equally, Vegan Runners is one of the largest and fastest-growing athletics clubs in the UK, whose motto ‘eat plants, run faster’ certainly seems to be working.

So, what makes the vegan diet beneficial for runners? Philip Woodbridge, sports nutritionist and author of Plant-based 4 Running, explains in his book how avoiding meat, animal products and dairy, while increasing consumption of whole plant-based foods, helps to protect against “coronary heart disease, high blood pressure, certain cancers, obesity and type 2 diabetes.”

He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients. He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients.

As well as boosting performance, veganism is credited with speeding up recovery times after runs © Trail Running/Bob Atkins

There are plenty of athletes who praise the vegan diet for optimising recovery and preventing illness. Pro cyclist Christine Vardaros noticed she recovered quicker after a race or workout: “I broke my leg and recovered in three weeks. I was also full of energy and never sick.”

In particular, Christine noticed that giving up dairy improved her chronic asthma to such a degree that she no longer requires medication. Fellow triathletes Kate Strong and Dave Sheahan both agree that cutting out dairy is beneficial for respiratory issues. Dave explained that consuming dairy products builds mucus in the body, which aggravates respiratory problems.

In terms of recovery, animal protein, when digested, builds sulphurous amino acids as a by-product. The body must then neutralise those acids, which makes recovery less efficient when compared to consuming plant-based proteins.

Optimising recovery

Like berries, which can naturally soothe inflamed muscles. © Trail Running/Ben Winston

As for the benefits of a plant-based diet, YouTube star and expert nutritionist Paul Kerton explains: “Eating more nitrate-rich foods such as beetroot and dark leafy greens causes vasodilation of the blood vessels, which improves oxygen flow to the muscles. Animal products cause vasoconstriction, which has the opposite effect.”

Put simply, eating more nitrate-rich vegetables will improve recovery time, allowing athletes to train more often and at a higher intensity. Beetroot burgers and falafels from brands like Gosh, which are completely vegan and free from preservatives, are a good place to start.

Along with eating more vegetables, eating less animal products can also improve recovery. Powerlifter Stephen Coote explains: “Animal products often contain lots of saturated fat, which equates to a high amount of cholesterol. This causes arteries to narrow, which reduces blood flow. Animal products also increase blood viscosity, which restricts blood flow to muscles.”

As a consequence, less oxygen reaches the muscles, which increases recovery time after a workout or run. In comparison, vegetables contain zero cholesterol and 16 times more nutrients than meat, and are 64 times more anti-aging and antioxygen-rich. The anti-inflammatory quality of plant-based foods is essential in aiding recovery. Stephen says: “Meat-based diets are naturally inflammatory due to high levels of proinflammatory blood marker C-reactive protein, which causes systemic inflammation on top of regular muscle soreness.”

Instead of bacon baps or chocolate milk, try incorporating simple foods such as berries, ginger and turmeric into your post-run snack to naturally soothe inflamed muscles. Strength isn’t always built out on the trail – muscles are broken down during exercise and built back up through proper nutrition and rest.

The protein myth

A common misconception surrounding veganism is that vegans are protein deficient because they don’t eat meat. This isn’t true, as Christine Vardaros explains: “There’s animal protein and vegetable protein.” Animal protein has a more complete amino acid profile, containing the nine essential amino acids that the body can’t produce itself and must consume through the diet. Plant proteins are considered incomplete protein as they contain many but not all of the essential amino acids. However, eating a range of vegan proteins allows all of the essential amino acids to be consumed in the diet.

Christine continues: “Animal protein is harder for the liver to digest, which takes up a lot of energy, producing by-products of urea and ammonia.” Most animal proteins are cooked before being eaten, meaning the protein is denatured by the high heats and is less nutritionally valuable. A vegetable protein, however, is already in its constituent amino acids, which means that the body doesn’t have to use as much energy to break it down.

Stephen Coote mentions a recent study by The American Journal of Clinical Nutrition, which found that both plant-based protein and meat build muscle equally well. However, because plant protein comes with less “baggage” in the form of harmful components, it’s the more beneficial protein source to use.

Debunking the myth that we must eat meat to reach our protein needs, Philip Woodridge believes almost all foods contain protein in varying amounts. The healthiest sources of protein are grains, nuts, seeds, pulses and plant-based products, which can be easily added to your morning porridge, lunchtime soup or dinnertime salad.

Fuelling training

Runners in Bourne Woods, Lincolnshire © LFTO/Tom Bailey

A plant-based diet is rich in unrefined carbohydrate sources such as sweet potatoes and fruits, which keep you energised for longer than more processed options like pastries and bread. A typical day of eating for elite triathlete Kate Strong looks like this: breakfast starts with beetroot juice, hot water and lemon, and a big bowl of muesli with chia seeds for calcium, with linseeds for amino acids.

Lunch while training needs to pack an energy punch, so Kate fuels up with homemade energy balls of dates, apricots and sesame seeds, or rice balls for something more savoury. Dinner is green leafy veg, quinoa and couscous. Kate recommends massaging the spinach and kale before eating to release the nutrients.

Give it a go

While a vegan diet can be indispensable to improving fitness, keeping you in shape and optimising performance, it’s also possible to be an unhealthy vegan. With the amount of “vegan junk food” on the market, it’s easy to fall into the trap of replacing animal products with their equally processed alternatives. Vegan spreads and cheeses will still have a high amount of saturated fat and can be detrimental to athletic performance.

Dave Sheahan advises: “For those transitioning, vegan substitute foods are useful, so try swapping out one thing at a time.” You can start by substituting cow’s milk for plant milk. Just make sure that most of your diet consists of plant-based whole foods, as they will improve your running performance and overall health. For lasting health and performance benefits, Dave emphasises the importance of a long-term perspective for fast results in a healthy way, treating veganism as more of a lifestyle choice than another fad diet.

If all of this sounds a little tough to get used to and you’d miss your lunchtime sausage sandwich too much, give “flexitarianism” a go. This is part-time vegetarianism or veganism and is becoming more and more popular. According to a YouGov poll, 1 in 10 UK adults were predicted to participate in Veganuary in 2026. What are you waiting for?

Simple vegan alternatives

STEAK is full of saturated fats and cholesterol. Instead, try seitan, which is made from wheat gluten and provides similar amounts of protein for fewer calories per gram.

EGGS are high in protein but also in cholesterol. For a healthier protein source, try scrambled tofu, which will hold the same consistency for a fraction of the fat and calorie content.

SALMON is high in omega-3, yet the fish are often bred with chemicals and full of cholesterol and fat. Instead, try tempeh, a protein-rich soy product packed with omega-3 ALA. Alternatively, add chia seeds and ground flaxseeds to your cereal.

MILK is full of saturated fat. Instead, try one of the many plant milks available, including cashew milk, oat milk, almond milk and soya milk.

YOGURT is often full of fats and added sugars. Instead, try a soy-based yogurt that is fortified with calcium for lower fat.

ICE CREAM is a treat that’s easily substituted with a sorbet or vegan ice cream, like the vegan Ben & Jerry’s range.

https://www.livefortheoutdoors.com/trail-running/features/could-being-vegan-make-you-a-better-runner/ 

Why the UK Insurance Broker is Turning Away Businesses That Sell Animal Products

From greenqueen.com.hk

By Anay Mridul

British business insurance broker Really Honest has announced it will refuse new clients that produce or sell animal products, alongside other “destructive” services. Its founder explains why.

For years, there has been a debate around whether vegans should pay lower life insurance premiums, given that the diet has been consistently linked to much better health outcomes than one rich in meat and dairy.

Several insurance providers across the world, including in the UK, the US, and Australia, did come out with schemes that offered vegans and vegetarians discounts on life insurance policies, the argument being that these consumers are knowingly lowering the risk of harm to their body.

It’s on a similar philosophy of minimising harm that Really Honest, an insurance broker for businesses, has made its latest pledge.

The firm, formerly known as Fuelled Group, will now turn away businesses that produce or sell animal products such as meat or dairy. It’s part of a larger promise to stop accepting clients involved in “destructive” sectors – think fossil fuels, weapons, animal captivity for entertainment, deforestation or destructive mining, and gambling.

“It’s a natural extension of the values we’ve built Really Honest around since becoming a B Corp. It’s not just animal products – we have a number of harmful industries we won’t work with,” founder Steven Darrah tells Green Queen.

One of the catalysts behind the decision was the appointment of Andy Shovel, co-founder of plant-based meat brand This and an animal rights campaigner, as a non-executive director and advisor.

“Andy joining the board played a huge part in how we shaped the business,” says Darrah. “His personal beliefs are inspiring, and we’ve really learned a lot.”

Really Honest’s pledge largely supported by clients

Courtesy: Really Honest

The ethical pledge applies to new businesses at the point of quote and doesn’t claim that every existing client is policed by them or is free of animal products.

“As an FCA-regulated broker, we have a duty of care to the clients that already insure with us,” Darrah explains when asked why the policy doesn’t apply to Really Honest’s existing clients.

“Withdrawing or refusing to renew cover overnight would leave a business exposed through no fault of their own. This pledge is about the choices we make going forward, not a retrospective judgement on people who signed up before it existed.”

Still, it’s a drastic move that is bound to ruffle some feathers. “No judgement that we’re aware of from current clients, but we’ve definitely had a few snide comments from the wider public,” says Darrah.

“We’ve been working [with] purpose-led businesses for some time now, so most are supportive of what we’re trying to achieve,” he adds.

Aside from the animal product pledge, Really Honest is further looking to overturn convention through a bunch of other “industry firsts”. For instance, if a client makes only one claim a year, and it’s under £25,000, the broker won’t raise prices.

It also offers a discount for each claim-free year, mirroring the car insurance market. Moreover, it shares the communications between the broker and insurer during the claims process.

Move costs ‘some revenue’ in the short term

Courtesy: Really Honest

“Values that never cost you anything are just marketing. If a business makes or sells animal products, we’re not its broker. We would rather lose the premium than profit from something we believe causes harm,” says Darrah.

“Plant-based founders are pioneering alternatives to animal products. Their broker should not be earning commission from the industries they are trying to replace.”

He tells Green Queen that the food and beverage sector is a “meaningful part” of Really Honest’s business, so the move “costs us some revenue in the short term”: “My personal stance is that we’d rather build a smaller book of clients we’re proud of than a bigger one we’re not.”

Darrah points out that the discourse around plant-based diets, health and life insurance premiums falls outside his firm’s scope. “We’re a commercial broker, so our world is business liability and property risk,” he says. “If the evidence genuinely supports lower risk, that’s a decision for insurers to make responsibly based on actuarial data.”

In the UK, Animal Friends Insurance had launched a life insurance scheme for vegetarians back in 2001, giving them a 25% discount for the first 12 months as they were found to be less likely to suffer from chronic illness than meat-eaters. Six years later, the company unveiled another scheme offering a 6% discount on premiums to vegetarians and pescatarians.

https://www.greenqueen.com.hk/really-honest-business-insurance-broker-vegan-animal-products/

Basque Vegan Festival Be Veggie Sets New October Dates for 2026

From vegconomist.com

Be Veggie, the vegan festival held annually in the Basque Country, will hold its eighth edition on October 31 and November 1 at Ficoba in Irun. The date is the main change for the 2026 event, which drops the December weekend slot the festival had occupied since it began in 2019.

The two-day programme covers plant-based gastronomy, music, talks, workshops, and responsible consumption, with free entry across both days. Organisers have begun confirming the first names and content for the line-up.

Ethics, animals, and industrial farming on the bill

Philosopher and lecturer Angélica Velasco Sesma, author of Ternura a lo bestia, will take part. The book, published by Paidós, sets out an ecofeminist ethics grounded in care, compassion, and the absence of violence toward people, animals, and the planet, framed as a form of resistance.

Sociologist, political scientist, and commentator Mirian Jiménez Lastra, author of No eres tú, es el sistema and a regular contributor to Spanish broadcasters TVE and La Sexta’s Xplica, will deliver a talk titled “Macrofarms and fish farms: capitalism’s highest expression.” The session examines industrial animal production from social, environmental, and ethical angles, and its links to capitalism, inequality, social justice, and human relationships with animals and nature.

© Be Veggie

Diet, sport, and reconnecting with nature

A panel titled “Veganism, sport, and health” will address the relationship between plant-based eating, physical performance, and wellbeing. Speakers include ultra-distance runner and communicator Alberto Peláez, who will share his experience of endurance sport from a vegan perspective; sports dietitian-nutritionist Muthanna Abusaada, a specialist in endurance; and dietitian-nutritionist Laura Nutri, who specialises in vegetarian and vegan nutrition.

A second panel, “Reconnecting with nature,” moderated by Amets Oyon, will bring together sanctuaries and NGOs taking part in the festival to share their experiences and proposals for a more conscious relationship with the environment.

Textile waste and botanical printing workshops

Practical sessions again feature prominently. Among the first confirmed activities is a workshop on textile waste run by Koopera, sited within the Space for Sustainable Transformation promoted by the Sustainability Department of the Provincial Council of Gipuzkoa through the GK Green Fashion cluster. The workshop addresses the impact of fashion and offers practical tools for extending the useful life of clothing and adopting more responsible consumption habits.

The programme also includes a botanical printing workshop, where participants learn the basic principles of the technique and how to transfer natural pigments and shapes onto plant-fibre fabrics, printing an organic cotton cloth using various dyeing materials.

https://vegconomist.com/fairs-events/basque-vegan-festival-be-veggie-new-october-dates-2026/ 

Going vegan for just a month slowed signs of aging in the body, study finds

From independent.co.uk

Just one percent of Americans identified as vegan in 2024 

A vegan diet may not be for everyone but a new small study revealed how forgoing animal products for even just a few weeks could slow the signs of aging.

There was also changes in the immune system tied to reduced inflammation, according to researchers in California and Germany, after people went vegan for a month.

Inflammation is the body’s natural reaction to injuries and germs but it can also be harmful to health longer term. Inflammation raises the risk of cancer and other diseases and drives accelerated aging in our cells, increasing the likelihood we die prematurely.

“Our study adds to growing evidence that nutrition can shape biology at the molecular level,” Dr. Max Storz, from University of Freiburg Medical Center and co-senior author of the study, explained in a statement.

Just one percent of Americans identified as vegan in 2024, according the most recent Gallup on the issue.

‘Our study adds to growing evidence that nutrition can shape biology at the molecular level,’ researcher says (AFP/Getty)

‘An important foundation’

There were two key findings in the research: a vegan diet altered DNA methylation gene patterns and two epigenetic clocks used to determine a person’s biological age suggested the diet could decelerate that process.

“DNA methylation” sounds complicated but the idea is simple. The term refers to the process that regulates whether certain genes are more or less active. More active genes determine our physical traits, such as eye and hair colour and how we respond to health problems.

DNA methylation also determines if we have higher or lower amounts of neutrophils, which are immune cells that drive inflammation.

Examining this process using blood samples from nearly 50 adults - half meat-eaters and half vegans who both consumed similar calories each day - revealed people on the vegan diet would likely have lower amounts of neutrophils.

These individuals would also have higher amounts of CD4 T cells - a type of white blood cell that helps regulate immune response.

The study also examined participants’ biological age based on their DNA methylation, finding that biochemical tests - also known as epigenetic clocks - suggested the diet could decelerate that aging.

Further research is needed to confirm the results and determine whether the changes the researchers observed could help indicate reduced disease risk.

“The next step is to understand whether these epigenetic changes persist over time and whether they translate into meaningful improvements in long-term health. That will require larger clinical studies, but these findings provide an important foundation,” said Storz.

Processed pain

The study builds on years of past research showing a plant-based diet can lead to a healthier life - though highly processed vegan junk food can be bad, too, according to the American Heart Association.

        Hot dogs and other processed meat are tied to harmful inflammation that raises the risk of heart disease (AFP/Getty)

People with diets heavy in fruit, veggies, nuts and less red and processed meats had an 86 percent greater chance of healthy aging at age 70, a 105,000-person study from Harvard researchers last year showed.

Whereas, a red meat-heavy diet - especially processed meat, such as bacon or hot dogs - has long been tied to inflammation that increases the risk of heart disease.

“There have been innumerable studies that show a connection between eating red meat, getting heart disease and dying from heart disease,” Cleveland Clinic cardiologist Dr. Dennis Bruemmer said in a statement earlier this year. “It’s remarkably consistent.”

Some sources of animal protein are healthier than others, according to experts.

Those include white-meat poultry, fish, pork tenderloin, lean cuts of beef, eggs and non-fat or low-fat dairy products, according to Razan Hallak, a registered dietitian at The Ohio State University.

A well-balanced diet is still recommended for most people. That means variety, registered dietitian Paige Welsh told the Clinic.

“At its core, a balanced diet isn’t about picking and choosing ‘best’ foods or focusing on ‘superfoods.’ It’s about eating a range of nutritious, whole foods,” she said.

https://www.independent.co.uk/life-style/health-and-families/vegan-diet-biological-aging-study-inflammation-b3027319.html

Why It’s Easier to Find Vegan Food in Edinburgh Than in Berlin or London

From traveldudes.com

By Eloise Osborne

Down tight winding cobblestone streets, and overlooking medieval high-rises sits an unexpected vegan haven in Scotland’s capital. Edinburgh may not be the city with the most vegan restaurants, but it has something better: a subtle but never-wavering normalization of vegan dining. 

From living in Berlin for a year and frequently traveling to London, two of the noted best cities in the world for vegans, I’ve literally had a taste of what it’s like to access vegan food in abundance. However, in the large stretches between the more plant-based neighbourhoods in these metropolises, a casual or spontaneous vegan bite can be a challenge.

Vast areas of these big cities lack a welcoming hand to vegan visitors, often with a confused face when asked about vegan options, then removing a key component of the dish and charging the same price. I remember visiting a restaurant in Berlin where the only thing vegan on the menu was potatoes, and when I ordered them, they came mixed with bits of sausage.

This brings me to ask, are these famous locations truly the vegan must-visits they are hyped up to be, or is there a better alternative?

Why It's Easier to Find Vegan Food in Edinburgh Than in Berlin or London

Is It Easy to Be Vegan in Edinburgh?

In comparison, when returning to my home country from abroad and settling in the small (in comparison) Scottish city of Edinburgh, I found it refreshing that most restaurants and cafes understand and cater well to dietary requirements. 

As a vegan of 7 years, I rarely have to think about where to eat in Edinburgh. From a modest deli sandwich to even a steakhouse (which I was once taken to against my will and had a surprisingly nice vegan gnocchi dish), Edinburgh’s vegan scene is nutritious and flavoursome without having to go to a specialty vegan restaurant. 

Don’t get me wrong! We do have some great vegan restaurants: NovaPizza, Soul Vegan and Black Rabbit Deli being amongst my favourites. However, some of my top places to eat in Edinburgh aren’t actually fully vegan, and are especially handy to have up my sleeve when meeting friends who aren’t as excited about a plant-based menu as I am.

Support for lower meat consumption is nothing new in Edinburgh, with Henderson’s vegetarian and vegan restaurant being a pioneer of meatless dining in the UK since 1962. Followed by David Bann vegetarian restaurant opening up in 2002 and still going strong to this day.

This brings me to the question: why is this Scottish city that I call home so welcoming to vegan locals and visitors alike?

Why is Edinburgh so Vegan-Friendly?

One reason could be the link between veganism and sustainability. With Scotland’s renewables now generating the equivalent of 97% of Scotland’s energy consumption, the Scottish Green Party being particularly popular in Edinburgh, and the country’s ambitious net zero targets, Edinburgh seems to be a climate-conscious melting-pot.

Another reason could be Edinburgh’s large international population; students bring their vegan appetites, and people from around the globe introduce their country’s yummy cuisines, which often have a diverse range of plant-based options. 

The final reason I can think of that explains Edinburgh’s herbivorous appetite is that we Scots are not internationally celebrated for our cuisine (deep-fried Mars bar anyone?). With a national acceptance that our dishes are often better mixed or fused, it actually plays to the advantage of the vegan community. 

Unlike countries such as France where each recipe (butter and all) is pretty much sacred, I can’t think of many locals that would bat an eyelid if you don’t cook our traditional Scottish food to the exact recipe; many of my non-vegan friends even prefer vegan haggis over its meaty counterpart.

Furthermore, the simplicity of our national recipes, with many dishes consisting mostly of oats and potatoes, makes vegan adaptations pretty easy. 

Why It's Easier to Find Vegan Food in Edinburgh Than in Berlin or London

Whatever the reason, Edinburgh’s hospitable approach to plant-based living is one of the reasons I feel so at home in the city. I’d therefore fully recommend our beautiful capital to anyone wishing to try out a more spontaneous, all-rounded and welcoming vegan experience.

Frequently Asked Questions

Are Edinburgh’s regular restaurants, not just the vegan-specific ones, actually vegan-friendly?

Yes, in my experience most mainstream restaurants and cafes in Edinburgh will have at least one vegan main and understand what “vegan” means without a lengthy explanation. This runs from casual delis to fine dining, including menus that weren’t built with vegans specifically in mind.

Is vegan haggis easy to find in Edinburgh?

Vegan haggis has become common enough that many pubs and Scottish restaurants list it as a straightforward menu swap rather than a special request. It typically uses lentils, oats, and root vegetables in place of the meat, and it’s worth trying even if you’re not usually a haggis person. 

What is the best time of year to find vegan street food in Edinburgh?

August, during the Edinburgh Festival Fringe, brings a large jump in pop-up food stalls and street food vendors across the city, and vegan options tend to multiply along with everything else. Outside festival season, the deli and café scene stays consistent year-round.

Do I need to book ahead at Edinburgh’s dedicated vegan restaurants?

Weekend evenings at the smaller vegan restaurants, like NovaPizza and Soul Vegan, can fill up, so I’d book a table for a Friday or Saturday dinner. Weekday lunches and casual spots like Black Rabbit Deli are far easier to walk into without a reservation.

How does Edinburgh’s vegan scene compare in scale to London’s or Berlin’s?

Edinburgh has far fewer dedicated vegan restaurants than either city, simply because it’s a smaller city. The difference is consistency: in Edinburgh, that smaller number of vegan restaurants is backed up by a much wider base of ordinary restaurants that already cater well, which isn’t guaranteed in the areas of London or Berlin outside their plant-based neighbourhoods.

https://traveldudes.com/vegan-in-food-edinburgh/

"I ate like a vegan bodybuilder for a day (hitting 160g of protein!) Here’s what happened"

From veganfoodandliving.com

Can you hit 160 grams of plant-based protein in a day? See how one vlogger did it with just four viral recipes from vegan bodybuilders

                                                                                                            Photos © Merle O'Neal

It’s a common misconception that bodybuilders can’t be vegan. After all, where would they get their protein?

If you look at elite vegan athletes, it’s clear that plant-based diets aren’t actually a barrier to muscle-building. World-record-holding strongman Patrik Baboumian, bodybuilder Torre Washington, IFBB Pro Jehina Malik (who has been vegan since birth), and fitness icons like SuzAnne Llano and Leah Coutts are living proof that plants build power.

We’re all well aware by now that for the average person, hitting our protein goals with plant-based foods is pretty easy. Some of us don’t even need to try. But is it so easy for bodybuilders, who often need to consume hundreds of grams of protein per day?

Eager to find out, actor Merle O’Neal decided to put these high-protein fitness diets to the test. Inspired by viral TikTok recipes, she spent 24 hours eating exclusively like a vegan bodybuilder, aiming for a massive 160 grams of protein in a single day.

“I know I don’t need as much protein as a vegan bodybuilder,” Merle noted as she started her vlog. “But I’m curious… about how they get as much as they get.”

Merle looked at multiple vegan bodybuilders and selected “their most ingenious and strangest concoctions” to build her meal plan, aiming to find out just how they hit those staggering macros. Here’s how her day went, meal by meal.

Breakfast: Vegan protein oat bowl – 41 grams protein

Oat bowls are a protein-rich vegan staple, with myriad options for nourishing toppings. However, chopped up protein bars are a novel choice! Photo © Merle O'Neal

Vegan bodybuilders clearly love an oat bowl, as Merle found many of them while perusing their food diary vlogs. However, one in particular caught her attention: a fruity oat bowl topped with an entire chopped up protein bar.

Merle, celebrated the inclusion of her favourite vegan protein bar, Barebells, and praised the recipe as “easy to make.”

The original recipe, shared on TikTok by creator @michelleisreading_, boasted 41 grams of plant-based protein, but Merle cranked it up further, adding a little peanut butter to the oats to improve the colour and flavour.

“Holy s***, that is so good. This tastes like dessert,” she exclaimed, sharing her verdict. While Merle doesn’t think she’ll make the full oat bowl again, she loved the addition of yoghurt to the oats, and plans to take that forward.

If she were to add a whole protein bar to her oat bowl again, she said she’d chop it much more finely next time, as the large, chewy chunks were “annoying”, so bear that in mind if you try this recipe yourself.

How to make it:

1. Spread ¾ cup of high-protein soy yogurt at the bottom of your bowl.
2. Cook ½ cup of rolled oats with 1 cup of soy milk. (Merle also mixed in a dollop of peanut butter for extra richness and flavour.)
3. Pour the warm oats directly over the yogurt.
4. Top with sliced fresh strawberries and a sliced vegan protein bar.

Lunch: Garlic seitan buns – 30 grams protein

Although they're literally "just a ball of seitan", Merle was most impressed with this high-protein lunch. Photo © Merle O'Neal

Inspired by a TikTok from vegan bodybuilder Torre Washington, Merle found a recipe for seitan garlic buns on Reddit which packed a huge 30 grams of protein for just 174 calories per bun.

While they’re just a “literal ball of seitan“, affectionately dubbed “gluten bombs” by Merle, she was totally impressed by the taste and texture of the rolls, calling them “a step above” a regular bread bun.

“It’s crispy, but it also like rips apart really nicely,” she said of the seitan buns. “I’m actually baffled. That is so easy. That is so good.”

Merle elevated her seitan buns by adding a bouillon cube and some roasted garlic cloves while blending the base for the buns, so don’t be afraid to try something similar if you give this recipe a go.

How to make it:

1. Blend 1 block (approx. 350g) of extra-firm silken tofu with 200ml unsweetened soy milk in a high-speed blender.
2. In a separate bowl, combine 200g vital wheat gluten flour with 20g nutritional yeast, 1½ tsp garlic powder, and ½ tsp salt. Then, pour in the tofu mixture and combine with a spatula until a wet, sticky dough forms.
3. Scoop into 8 equal bun-sized balls on a lined tray. Bake at 190°C (375°F) for 40-45 minutes.

Dinner: TVP pile plate – approx 45 grams protein

This hodgepodge meal sounds strange, but is well-balanced and colourful. Photo © Merle O'Neal

For dinner, Merle tried a concoction by TikToker @plantabolic. Though she struggled to make sense of the little piles of food that seemed to have nothing to do with each other, she was intrigued by the strangeness and “unable to look away.”

The bulk of the meal’s protein came from textured vegetable protein (TVP), which was accompanied by roasted sweet potato, sautéed mushrooms, and… sliced kiwi fruit.

This kiwi might seem completely random next to savoury TVP, but science backs it up: kiwi fruit contains actinidin, a natural enzyme that aids in breaking down and digesting heavy proteins.¹

To make the TVP more palatable, Merle rehydrated it before frying it off with garlic powder, smoked paprika, and cumin to remove the water and cardboard-like flavour, leaving it tender and crisp.

She also boiled the mushrooms first to intensify their rich, savoury taste, and dusted her sweet potato with cinnamon, possibly inspired by her day testing Ariana Grande’s plant-based diet.

While the plate was surprisingly colourful and balanced, Merle wasn’t too impressed by eating a literal pile of TVP. She considered all the other ingredients to be “carrying” the meal, and even the kiwi was “less weird” than she expected.

“It’s fine,” she concluded. “I would add tomato sauce and have that TVP with a pasta if I really wanted protein from that. I don’t love TVP enough. I’ll finish it, though.”

Dessert: Protein pancakes – 42 grams protein

While Merle's batch didn't yield a full stack of pancakes as in the TikTok she took inspiration from, they were big and filling. Photo © Merle O'Neal

The final recipe of the day was described as a “bit of a stretch,” as the TikTok creator who inspired it, @marvinbrxxks, is not strictly a bodybuilder. But the high-protein pancake recipe caught Merle’s eye, so she had to give it a try.

The simple, flourless pancake recipe used just three ingredients, plus a scoop of protein powder, which Merle said was “not ideal.” While the original video showed a stack of pancakes, Merle found the recipe yielded just two, but they were plenty big enough for a meal.

They were easy to cook, and didn’t stick in the pan. Although they came out “a little gummy,” Merle said, “the texture is better than I expected for as few ingredients as it is.”

Bear in mind that this high-protein pancake recipe is very filling, so a full portion is best suited for a big breakfast. As a dessert, you may want to scale down the ingredients or share with a friend. As Merle puts it: “This is still really good, but man, this is dense. I’m like full. I’m going to have to eat that in multiple sittings.”

How to make it:

1. Take 1 cup oats, ⅔ cup plant-based milk, and a large, peeled banana, then blend with a scoop of your favourite protein powder (Merle chose chocolate flavour).
2. Dollop the mixture into a hot, lightly-oiled pan and cook the pancakes over a medium heat, flipping halfway through.
3. Stack the finished pancakes on a plate and top with almond butter and berries, or your favourite alternatives.

Was eating like a vegan bodybuilder easy?

It turns out that hitting 160 grams of protein on a plant-based diet isn’t as hard as it seems. In fact, it can be downright delicious if you know how to utilise foods like seitan, TVP, and vegan protein powders.

However, the challenge hasn’t exactly inspired Merle to make any major changes to her diet. While she’s keen to add the ‘gluten bombs’ to her rotation, and will be combining yoghurt and oats more often, it seems she’ll be continuing to take a more relaxed, natural approach to nutrition.

“I’m pretty happy with my protein intake,” she concluded. “I don’t like forcing protein powder into stuff if I don’t have to.”

Find more from Merle O’Neal on YouTube, Instagram, and TikTok.

https://www.veganfoodandliving.com/vegan-lifestyle/vegan-bodybuilders-high-protein-daily-diet/