The cutlet was a guarantee of strength, and the milk a promise of greatness. Up to a point though… Today we know that eating meat can do more harm than real good. More and more people say that a vegan diet is not only healthy, but also delicious and much better for the environment. What else is worth knowing about a plant-based diet?



  • Vegan diet is based on plant products and excludes those of animal origin.
  • Properly balanced plant-based dietshould contain whole grains, legumes, vegetables and fruits, as well as nuts and seeds.
  • Vegans and vegetariansare exposed to vitamin B12 deficiency, which should be additionally supplemented. It is equally important to take vitamin D3 and optional supplementation of omega-3 acids.
  • When there is no time to prepare properly balanced plant meals, it is worth reaching for quick-preparation products such as SUPERSONIC Food Powder, which provide wholesome protein and all the necessary nutrients for vegans and vegetarians, including Omega-3 acids, B vitamins and vitamin D3


Plant-based diet as a lifestyle


Veganism is not just a type of diet. It is increasingly referred to as a way of life that aims to completely eliminate animal products in all respects. Veganism therefore means striving to exclude all forms of use of animals in the form of food, clothing or any other reason. In the nutritional area, it means giving up all animal products, especially meat and fish, as well as eggs, dairy products and even honey.


Scientists believe that eating habits in developed countries may change dramatically over the next few decades. According to experts, plant-based meals may become the first choice in employee canteens already in the middle of the 21st century. The reason for such a situation is the increase in meat prices and its limited availability due to the concern for the natural environment and climate.


How to balance a vegan diet?


A vegan diet can be based on foods such as pods, groats, whole grain rice, cereals and bran, tofu, nuts, seeds, vegetables and fruits, as well as a wealth of spices. Every year there are more and more plant-based drinks and cheeses, and even meat substitutes. A plant-based menu can therefore not only be varied, but also full of flavors and aromas.


So what should be served on a vegan’s plate every day?


  • whole grains – they are a source of complex carbohydrates, they also provide protein and B vitamins. Some grain products are also rich in valuable minerals such as magnesium, iron and zinc. It is also worth replacing white bread and pasta with wholemeal products, which contain much more nutrients than their highly processed counterparts.
  • legumes – one of the basic sources of protein in a plant diet. Research clearly shows that by combining legumes with whole grain cereal products during the day, we provide the body with a complete set of exogenous amino acids that are the building blocks of wholesome protein. In addition, legumes provide valuable iron, magnesium, phosphorus, calcium, and a lot of vitamins – A, C, B and E.
  • nuts and seeds – they are a source of healthy fatty acids, protein and trace elements such as iron, zinc and magnesium. It is worth choosing the unprocessed ones with a natural taste. Walnuts and freshly ground linseeds are also an exceptionally rich source of omega-3 fatty acids.
  • vegetables and fruits – the best source of vitamins, minerals and antioxidants. The more colors of vegetables there are on the plate, the better. It is worth eating them for breakfast, lunch, dinner, and also as snacks. Most nutrients are kept in vegetables steamed or raw.


Supplementation on a vegan diet


Researchers from the Mayo Clinic in Arizona checked whether and what shortages threaten vegans the most. It turned out that they most often lack vitamin B12, iron, vitamin D3 and omega-3 acids. At the same time, they pointed out that the reason for the deficiency of most of these ingredients is not so much vegan or vegetarianism as an improperly composed diet.


Vegans and vegetarians should therefore take care of vitamin B12 supplementation. It is only present in the right amount in animal products. Due to the exclusion of meat and fish from the diet, the risk of deficiency of this ingredient is highest. It is also worth remembering about vitamin D3, which, regardless of the diet, residents of the temperate climate zone should supplement, especially in the autumn and winter season, when the amount of sun is very limited.


SUPERSONIC Food Powder – a wholesome vegetable meal for busy people


For years, researchers have emphasized that a well-planned and balanced plant-based diet is sufficient to maintain full health and keep the body in great shape. However, proper planning of the menu requires some experience. When looking for nutritious and delicious alternatives to plant meals, it is worth reaching for SUPERSONIC Food Powder in the form of a cocktail. Thanks to the content of wholesome plant protein, complex carbohydrates, healthy fats, as well as a complete set of 26 minerals and vitamins, it is an excellent element of a healthy diet, especially for people who do not have time to cook.