7 ways to make your vegan lifestyle more sustainable

From vegoutmag.com/food-and-drink

Even a plant-based diet leaves a trace—until you upgrade how you shop, cook, store, and share 

Plant‑only eating already gives the planet a break—less land, fewer emissions, and zero cows belching methane.

But here’s the kicker: even a vegan routine can rack up food waste, plastic, and energy use if we’re not paying attention.

Meanwhile, climate scientists remind us that “what” we eat is only part of the puzzle—how we shop, cook, and clean up matters just as much.

The upshot? A few strategic tweaks turn a good‑for‑the‑earth diet into an even leaner, greener lifestyle.

Below are seven practical upgrades, each tied to the bigger why (climate, health, and community) plus an easy, follow‑along action plan.

1. Shop the climate‑smart produce calendar

A juicy tomato in January often travels thousands of miles from a heated greenhouse.

As noted by Oxford researcher Dr. Hannah Ritchie, freight and hothouse energy can double or triple produce emissions.

The why
 • Cut food‑mile emissions.
 • Support regional farmers building soil health.

Your step‑by‑step

1. Track your top ten veggies. Scribble a quick list, then check a regional seasonality chart (many state agriculture offices publish one).

2. Pick one swap per week. Maybe asparagus becomes nutrient‑dense broccoli when spring ends.

3. Scan PLU stickers. Numbers starting with “9” often signal organic; look for country of origin at the same glance. If it’s oceans away, reach for a local alt.

4. Batch‑prep what’s peaking. Roast trays of in‑season squash or peppers on Sunday, then toss into bowls all week.

2. Cook root‑to‑stem—and leaf‑to‑leaf

Rinds, stems, and fronds make up to 30 percent of household food waste, according to the USDA.

Tossing them means you’ve grown, shipped, and paid for calories that never feed anyone.

The why
 • Waste less cash and carbon.
 • Boost nutrient intake (those broccoli stalks carry fibre and calcium).

Your step‑by‑step

1. Save a freezer “scrap bag.” Onion skins, carrot tops, mushroom stems—everything but potato peels goes in. When full, simmer into broth.

2. Quick‑pickle stems. Thin‑slice kale or chard stalks, cover with equal parts vinegar and water, add salt and a garlic clove. Ready tomorrow, crunchy all week.

3. Blend the odds and ends. Wilted herbs make five‑minute pesto; bruised fruit goes into overnight oats.

3. Favour whole‑food proteins over ultra‑processed swaps

Yes, plant‑based burgers slash livestock emissions up to 90 percent.

Still, they can arrive wrapped in layers of plastic and rely on energy‑intensive extrusion. Meanwhile, lentils deliver protein for one‑tenth the price and packaging.

The why
 • Lower processing energy and packaging waste.
 • Pocket‑friendly protein that supports gut health.

Your step‑by‑step

1. Do the 50/50 rule. For every portion of alt‑meat you buy, cook an equal‑sized batch of beans or tofu.

2. Upgrade flavour, not footprint. Coat chickpeas in smoked paprika and roast until crisp for taco night.

3. Stock a “quick‑soak” jar. Cover dry lentils with boiling water in the morning. By dinner, they’re ready in 10 minutes.

4. Buy in bulk, refill, and reuse

The Ellen MacArthur Foundation pegs packaging at 45 percent of global plastic waste.

Grains, spices, and shampoos are low‑risk items to buy loose—no spoilage worries, big trash savings.

The why
 • Shrink single‑use plastic.
 • Cut per‑ounce costs (bulk oats run up to 40 percent cheaper).

Your step‑by‑step

1. Map your refill radius. Use apps like Litterless or local zero‑waste groups to find stores offering bulk bins or BYO‑container stations.

2. Prep lightweight jars. Weigh them at home; etch the tare with a marker so cashiers deduct it.

3. Adopt a “station rotation.” Each month, refill one category—dry goods in January, self‑care in February—so the habit feels bite‑size, not overwhelming.

5. Make your kitchen an energy‑efficient zone

A recent study has found that gas cooktops can leak methane even when off.

Induction stoves cut that leakage to zero and boil water twice as fast—yet any stove can run greener with smarter habits.

The why
 • Trim household CO₂.
 • Lower utility bills (induction slash up to 15 percent energy use).

Your step‑by‑step

1. Embrace batch‑cooking. Heat the oven once; fill every rack with veggies, tofu, and granola.

2. Use lids like a pro. Trapping steam shortens simmer times by a third.

3. Pressure‑cook tough legumes. An electric multicooker finishes chickpeas in 35 minutes, using roughly 70 percent less energy than stovetop boiling.

4. Plan for the long haul. If you’re remodelling, price out an induction range and check for local rebates—many cities now offer $200–$600 incentives.

6. Close the loop with compost and upcycling

When scraps hit landfills, they break down without oxygen and emit methane—28 times more warming than CO₂ over 100 years (EPA data). Composting flips that script.

The why
 • Turn waste into soil food.
 • Cut methane and support local gardens.

Your step‑by‑step

1. Pick a system that fits your space. Countertop bokashi for apartments, tumbler bins for backyards, or city‑run green carts if available.

2. Freeze, then drop. No kerbside program? Keep scraps in a sealed tub in the freezer, then drop them at weekend farmers markets that collect organics.

3. Try “second life” uses. Citrus peels become DIY cleaning vinegar; coffee grounds de‑odorize the fridge or fertilize houseplants.

7. Build a community of swap, share, and repair

Individual action matters, but collective habits shift markets faster. Clothing swaps, tool libraries, and produce‑share tables spread the footprint across many hands.

The why
 • Multiply resource savings.
 • Strengthen local food security and social ties.

Your step‑by‑step

1. Host a “pantry swap.” Invite neighbours to trade surplus spices, sauces, or canned goods before expiry.

2. Join or start a Buy Nothing group. These hyper‑local forums keep gadgets, baby gear, and even houseplants circulating for free.

3. Volunteer a skill. Good with a sewing needle or bike wrench? Monthly repair cafés divert broken items from the trash and teach useful know‑how.

4. Celebrate the wins together. Share a running tally—pounds of food rescued, dollars saved—and post it in a group chat to keep momentum high.

Final thoughts

A plant‑based plate is a powerful starting point. Layer on climate‑smart shopping, low‑waste cooking, energy‑wise kitchens, and community sharing, and your impact compounds—like interest, but in clean air and fertile soil.

The best part? Each tweak is small enough to try this week yet scalable for life.

Pick one, master it, then move on to the next. Soon your vegan lifestyle isn’t just animal‑free—it’s carbon‑light, trash‑slashing, and neighbour‑connecting.

That’s sustainability served seven ways. Tuck in, and watch the ripple effect grow.

https://vegoutmag.com/food-and-drink/ain-7-ways-to-make-your-vegan-lifestyle-more-sustainable/

‘I Ate A Fully Vegan Mediterranean Diet For A Week’

From plantbasednews.org

If you're jetting off to Europe this summer, here's how you can enjoy an authentic vegan Mediterranean diet 

Nicole Whittle, known for her plant-based lifestyle content, recently shared a YouTube video on her trip to Rhodes, Greece, and how she ate a fully vegan Mediterranean diet. She explores the local food scene, showing how eating plant-based in the Mediterranean is easy with a few simple swaps.

The Mediterranean diet is a plant-forward eating pattern based on traditional cuisines of countries around the Mediterranean Sea. It focuses on fruits, vegetables, whole grains, legumes, nuts, and olive oil, with limited animal products. Popular for its links to reduced risk of heart disease, diabetes, and other chronic conditions, it’s consistently ranked as one of the healthiest diets. Its emphasis on plant foods makes it easy to adapt to a fully plant-based version by replacing fish, dairy, or eggs with legumes, tofu, and fortified plant-based alternatives.

Vegan brunch at a plant-based hotel

Whittle starts the week by returning to a fully vegan hotel in Rhodes she previously stayed at. Its brunch menu is open to non-guests, and she orders a wrap featuring tzatziki, meaty mushrooms, and fries. She describes it as one of her more indulgent meals: “It was just very comforting, very cosy. I really enjoyed that.”

Exploring vegan-friendly restaurants in Rhodes

YouTube/ Vegan Beauty GuruThis salad and falafel dish was tasty and filling

Throughout the week, Whittle eats at a mix of fully vegan and mixed-menu restaurants. One standout is Avocado, which she chooses partly for its accessibility to both vegans and non-vegans. Although the risotto she orders is a hot dish on a hot day, she calls it a “really good selection” and says, “If I were here longer, I’d definitely go there twice.”

Later, she dines beachside at a restaurant with a dedicated vegan section. Her spread includes falafel, green salad, and rice. While the salad alone might not have been filling, the addition of falafel made it a full Mediterranean-style meal.

DIY dinners with Greek pantry staples

Not all meals are eaten out. Whittle makes use of her room’s kitchenette and local tins of vegetables to assemble quick dinners. One night, she opens a tin of aubergine in tomato sauce for a no-fuss meal alongside chickpeas. The meal may be simple, but it reflects her focus on legumes and whole foods.

Budget breakfasts and snacks

In the mornings, Whittle seeks out low-cost meals like fruit-topped porridge at a hostel café. She says it’s “probably one of the most affordable meals I’ve had so far,” and appreciates that it comes loaded with fruit. Snacks include tinned desserts, dark chocolate, and a quest for vegan sunscreen, all of which fit into her laid-back, resourceful travel style.

The video emphasizes that a vegan Mediterranean diet doesn’t require elaborate planning. Instead, it involves a flexible approach: eating out when possible, relying on legumes and vegetables, and appreciating the small comforts of food that is fresh, flavorful, and plant-based.

You can find more plant-based travel videos on Nicole Whittle’s YouTube Channel.

https://plantbasednews.org/lifestyle/vegan-mediterranean-diet/

Raps unveils compound solution for plant-based roast meat alternatives

From theplantbasemag.com/news

German spice and ingredient manufacturer Raps has unveiled a new functional solution for the development of plant-based roast meat alternatives.

Named ‘Compound Vegan Roast,’ the solution aims to enable the creation of meat-free main courses for classic roast dinner occasions, based on plant proteins.

Compound Vegan Roast is a functional mixture said to offer an appealing texture, good binding properties and stability. The company also offers complementary seasoning mixes that can enhance the flavour of vegan alternatives to roast pork, beef and poultry.

The compound can be processed flexibly on existing production systems for convenient production of end products, without the need for additional technological adjustments, Raps said.

It is both heat- and storage-stable, suitable for vegan roast dishes in meal kits, frozen products or tinned food applications. Raps’ compound solutions can be made vegan or vegetarian, allowing for modular combination with sauces and side dishes.

The recipes allow for fewer additives and can support clean label concepts, with the ‘vegan roast beef’ and ‘vegan roast pork’ variants able to achieve a Nutri-Score of A in end applications.

Klaus Vogt, head of product development for meat and meat alternative proteins at Raps, said: “With our compound for vegan roasts, we are taking the next logical step in the development of plant-based products”.

He added: “Our goal was to combine a familiar flavour with technological safety in a way that allows for seamless integration into existing production environments”.

https://www.theplantbasemag.com/news/raps-unveils-compound-solution-for-plant-based-roast-meat-alternatives 

USA: Vegan Breakfast Finally Hits Denny’s Menu

From vegnews.com 

As other chains scale back, the breakfast outpost expands its vegan menu with plant-based pancakes to 1,311 locations

Denny’s just quietly added a plant-based breakfast entrée to its menu—and it’s a national rollout. The Plant-Based Pancake Slam, starting at $11.99, is now available across its 1,311 US locations.

Sanfel | Getty

The dish—first discovered by Allison van Tilborgh of @thesanfordvegan—features two multigrain wheat pancakes made with flaxseeds, cinnamon, and brown sugar, and is served with crispy hash browns and seasonal fruit.

No official allergen guide has been released, but Denny’s confirmed to van Tilborgh that the pancakes are free from milk and egg, and contain wheat and soy.

Denny’s

This move follows a multi-year shift at Denny’s to expand plant-based offerings, including adding Beyond Burgers to its US and Canadian locations in 2020 before replacing it with a trial of Dr. Praeger’s California Veggie Patty in 2023.

While other chains have tested meatless items that still require modification, Denny’s Plant-Based Pancake Slam stands out as a rare, fully plant-based entrée served as-is—at a legacy diner chain known for breakfast.

“By committing to add a plant-based [options] to their breakfast menu, Denny’s is setting a precedent,” said Erin Kwiatkowski of Mercy For Animals, whose Champions of Breakfast campaign helped Denny’s first commit to vegan-friendly menu items in 2021.

And while major chains have scaled back on plant-based options (Panda Express quietly ending its latest limited run of its Beyond Meat orange chicken, Dunkin’ pulling its Beyond Breakfast Sandwich from most locations, Carl’s Jr. dropping the Beyond Burger), Denny’s new Plant-Based Slam bucks that trend—a sign that the demand for plant-based options is still strong.

https://vegnews.com/dennys-plant-based-pancake-slam

7 vegan protein sources that go beyond tofu

From vegoutmag.com/food-and-drink

By Maya Flores

Tofu’s great—but seven plant proteins are waiting backstage, ready to steal the spotlight and shrink your footprint 

The first time I pan‑fried tofu in my family’s taquería kitchen, my tío raised an eyebrow as if I’d swapped the mariachi playlist for K‑pop.

Delicious? Sí.

But there’s a whole mercado of plant protein waiting to sizzle, simmer, and star in your next meal.

Below are seven stand‑outs, plus why each one matters for your health, the climate, and your community—followed by easy, repeat‑worthy ways to plate them.

Why look past tofu in the first place?

Tofu is a workhorse, yet eating a rainbow of proteins spreads out amino acids, boosts microbiome diversity, and supports small‑scale growers who don’t farm soy.

Meanwhile, livestock still drives roughly 14.5 % of global greenhouse gas emissions, according to the UN Food & Agriculture Organization.

Swapping even one animal‑based meal a day for pulse‑ or grain‑based protein can slash dietary emissions up to 40 %, says climate‑food analyst Dr. Hannah Ritchie of Our World in Data.

The upshot? Variety on your plate equals resilience for both body and planet.

1. Lupini beans: the Mediterranean muscle builder

Flavour & texture
Briny, toothsome bites—think firm butter beans crossed with olives.

Why it matters
Lupini fix nitrogen in soil, cutting fertilizer needs for neighbouring crops. One cup packs 26 g protein with almost zero net carbs.

Step‑by‑step

1. Buy vacuum‑packed, ready‑to‑eat lupini (find them near the pickles).

2. Rinse to dial down salt.

3. Toss with diced tomato, parsley, lemon, and a drizzle of olive oil.

4. Serve as a protein‑rich “ceviche” or fold into grain bowls.

Kitchen whisper
Still bitter? Soak overnight in fresh water with a splash of vinegar, then rinse again.

2. Seitan: the wheat‑based wonder

Flavour & texture
Chewy, “meaty,” and sauce‑soaking—ideal for fajita strips or satay skewers.

Why it matters
Seitan uses the protein fraction of wheat flour. Growing wheat emits 45 × less CO₂ per gram of protein than beef, notes the World Resources Institute.

Step‑by‑step

1. Whisk 1 cup vital wheat gluten with 3 Tbsp nutritional yeast.

2. Blend 1 cup broth, 2 Tbsp soy sauce, 1 Tbsp tahini, and minced garlic; pour into dry mix.

3. Knead 2 minutes; rest 5. Slice into cutlets.

4. Simmer in broth 30 minutes, cool, then marinate or grill.

Kitchen whisper
Freeze cooked seitan for 20 minutes before slicing—clean, deli‑style cuts every time.

3. Hemp hearts: tiny seeds, huge stats

Flavour & texture
Nutty, buttery, almost sesame‑like. No shell, no fuss.

Why it matters
Hemp thrives with minimal pesticides and sequesters carbon in its fast‑growing stalks. Three tablespoons supply 10 g protein and the perfect 3:1 omega‑6 to omega‑3 ratio, say dieticians.

Step‑by‑step

1. Stir ¼ cup hemp hearts into morning oatmeal for a creamy swirl.

2. Blitz equal parts hemp, basil, and lemon juice for a five‑minute pesto.

3. Sprinkle over roasted veggies to finish.

Kitchen whisper
Store in the fridge; their healthy fats stay fresh longer.

4. Mycoprotein: fungi to the rescue

Flavour & texture
Mild, chicken‑like fibres that pull apart beautifully.

Why it matters
Produced in bioreactors, mycoprotein (sold under brands like Quorn or Meati) uses up to 90 % less land and water than poultry. It’s a complete protein boasting all nine essential amino acids.

Step‑by‑step

1. Defrost fillets or grounds.

2. Pan‑sear with a splash of avocado oil until golden—about 3 minutes per side.

3. Glaze with gochujang‑maple sauce; finish under broiler 1 minute.

Kitchen whisper
Grate frozen mycoprotein cutlets on a box grater for ultra‑fast taco crumble.

5. Black‑eyed pea tempeh: Southern comfort, Indonesian craft

Flavour & texture
Earthy, nutty blocks with visible pea halves—less soy, more soul.

Why it matters
Fermentation boosts B‑vitamins and lowers phytic acid, aiding mineral absorption. Black‑eyed peas thrive in semi‑arid climates, supporting farmers in drought‑prone regions.

Step‑by‑step

1. Cube tempeh; steam 10 minutes to mellow bitterness.

2. Marinate in maple, smoked paprika, and apple cider vinegar.

3. Air‑fry 12 minutes at 400 °F, shaking once.

4. Serve over creamy grits or tuck into BBQ sandwiches.

Kitchen whisper
Crumble leftovers into chili the next day—the flavour deepens overnight.

6. Green lentil pasta: noodles with benefits

Flavour & texture
Al dente bite akin to whole‑wheat spaghetti, but earthier.

Why it matters
One 2‑oz serving delivers 21 g protein and 11 g fibre. Lentils require just 50 gallons of water per pound, versus beef’s 1,800. Plus, they release slow‑burn carbs that stabilize blood sugar—a win for sustained energy.

Step‑by‑step

1. Boil in heavily salted water 6‑7 minutes.

2. In a skillet, sauté garlic and cherry tomatoes in olive oil.

3. Toss pasta straight from pot to pan; splash in cooking water.

4. Finish with basil, capers, and a snow of plant‑based parmesan.

Kitchen whisper
Undercook by a minute if reheating later; they stay springy, not mushy.

7. Peanut butter powder: shelf‑stable stealth protein

Flavour & texture
Roasted‑peanut punch without the oil. Stirred into liquids, it becomes creamy again.

Why it matters
Pressing out the oil cuts calories by 70 % while keeping 7‑8 g protein per 2 Tbsp. Peanuts fix nitrogen and can grow in rotation with cotton or corn, improving soil health.

Step‑by‑step

1. Blend 2 Tbsp powder into 1 cup plant milk for a quick shake.

2. Whisk into hoisin, lime, and chili for a satay dip.

3. Dust over banana slices, then torch lightly for “s’mores” vibes.

Kitchen whisper
For overnight oats, swap one‑third of the oats for powder—it thickens and flavours in one move.

Tips for buying and storing these proteins

• Shop bulk when you can. Dry lentils and wheat gluten come without plastic and at a lower price per pound.

• Freeze extras. Seitan, mycoprotein, and tempeh freeze well, reducing food waste.

• Check for minimal additives. Look for short ingredient lists: beans, water, and salt should headline lupini jars; avoid excess sugars in peanut powders.

The bigger impact

Health. Rotating proteins means a broader array of micronutrients—iron from lentils, magnesium from hemp, selenium from wheat. Diversity also feeds gut bacteria linked to better mood and immunity.

Climate. Every legume‑ or fungi‑based swap carves out emissions and water use otherwise tied to livestock. According to Project Drawdown, shifting global diets toward plant proteins could cut emissions equivalent to India’s annual output by 2050.

Community. Many of these foods—lupini in Italy, black‑eyed peas in the American South—carry cultural heritage. Buying them supports small producers reviving traditional crops and recipes.

Final thoughts: protein variety is power

If tofu once felt like the lone hero of vegan gains, consider this your expanded universe.

From hemp’s tiny crunch to seitan’s steak‑worthy chew, each protein here invites you to cook with new textures, honour sustainable farming, and keep dinner exciting.

Start with one swap this week; your taste buds—and the planet—will thank you.

https://vegoutmag.com/food-and-drink/ain-7-vegan-protein-sources-that-go-beyond-tofu/