Vegan guide
Veganism is the ethical principle that seeks the abolition of all forms of use and exploitation of animals, whether through food, commerce, entertainment, clothing, industrial use, or transportation.
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This guide will help you discover what lies behind the animal exploitation industry and take the first steps towards living a simple life with compassion for animals while taking care of your health and the planet’s well-being.
A selection of documentaries and online resources, along with a basic guide to start a healthy lifestyle.
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We recommend that you start by watching some of the documentaries, learn about the situation of animals, and get inspired to make a change. Then, you have plenty of resources to help you take steps in that transformation.
DOCUMENTARIES
The Ghosts In Our Machine
Ethics – youtube
Activist and photojournalist Jo-Ann McArthur documents the plight of abused and exploited animals and advocate for their rights as sentient beings
Milked
Environment – Netflix
Feature documentary that exposes the whitewash of New Zealand’s multi-billion-dollar dairy industry
Seaspiracy
Environment – netflix
Unveiling the connection between fishing and the destruction of the oceans.
The game changers
Sport and performance – netflix
Exponiendo la parte más oscura de la agricultura animal moderna
Food choices
Health – youtube
Explores the impact that food choices have on people’s health, the health of our planet and on the lives of other living species
What the health
Health – Netflix & Youtube
Exposes the collusion and corruption in government and big business that is costing us trillions in healthcare and keeping us sick
youtube channels
Earthling Ed
Interviews, talks, research
Ed Winters is a vegan educator, best-selling author, public speaker and content creator, widely known for his viral debates, speeches, and video essays.
Plant based news
World plant based news
Plant Based News is a mission-led impact media platform focused on elevating the plant-based diet and its benefit to human health, the planet, and animals.
AnimaL SAVE MOVEMENT
Activism, veganism, research
Canal oficial de la organización internacional contra el maltrato animal Igualdad Animal.
web RESOURCES
challenge22
Support to become vegan
You only need 21 days to break a habit; Challenge 22 provides you with the resources and information you need.
veganuary
Support to become vegan
Veganuary inspired and supported over 620,000 people to try veganism during their 2022 campaign.
VEGAN RECIPIE ACCOUNTS On instagram
nutrition
PROTEIN:
All legumes (including soy and derivatives such as tofu, textured soy protein, tempeh…), nuts, whole grains (oats, quinoa, buckwheat, etc.), seeds.
CALCIUM:
Enriched plant-based milks, firm tofu, legumes, kale, broccoli, nuts, seeds, dried fruit.
VITAMIN D:
Expose yourself to sunlight for 15 to 20 minutes before noon.
OMEGA 3:
Flaxseed oil or seeds, chia seeds, walnuts.
IODINE:
Iodized salt.
ZINC:
Legumes, nuts, and seeds in general, whole grains, wheat germ.
IRON:
Legumes, nuts and seeds, whole grains, dried fruit.
B12:
It is of bacterial origin. It is recommended to cover 2000 – 2500 mcg per week through supplementation. Enriched and fortified products may provide only small amounts of B12.
All nutritional information has been reviewed and endorsed by a professional Dietitian-Nutritionist. Lis Zamora (CV00977), you can discover more on her instagram o ponte en contacto get in touch with her if you need more information..
How to replace animal products with plant-based alternatives
MEAT
Texturized soy protein
Seitan (Wheat gluten)
Processed legumes
Vegan sausages
Vegetable burgers
EGG
Chickpea flour
Soaked Chia/Flaxseed
Tofu
Agar agar
Banana
Black salt (for flavor)
MILK
Soy
Rice
Oats
Hazelnuts
Almonds…
CHEESE
Tofu
Plant-based cheeses
Nutritional yeast
