Hola :)

[DarlBundren]

If they are cheap or not depends on where one lives. I recommend eating tomatoes and carrots for anyone who thinks they taste good and/or needs a source of fiber, but they are definitely not packed with vitamins

I suggested tomatoes and carrots because, in my experience, they can be added covertly to familiar dishes without changing their taste too much. They are usually easy to find and cheap, although I don't know about their country. I was thinking of something like a salad of spinach, carrots and tomatoes. Carrots have a lot of sugar, but they are antioxidant-rich (especially when cooked) and high in vitamin A. Tomatoes are antioxidant-rich and have a lot of vitamin C.
Bell peppers are great, of course.

Chia seeds are ok (although flax seed is better) but definitely not peanuts of sunflower seeds.

I suggested chia seeds because of their long shelf life. I understand why you don't like peanuts, but how come you dislike sunflower seeds too? Too much omega-6?

[Jebus]

It can result in low energy, chronic hunger (which can make a relapse into animal products more likely), and physical symptoms such as undesirable weight loss, loss of period and loss of sex drive, issues with hair skin and nails, and others.

This sounds a lot like malnutrition. In most cases, low calorie and malnutrition go hand in hand. It is difficult to get information about the result of low calorie/ high nutrition diets. Please post a link if you know one. If you are correct this is good news as it means that the empty calories I add to my body by a high beer consumption is actually beneficial.

if you're after vitamin C, your best source may be red bell peppers

I don't even think it's possible for vegans to not get enough vitamin C. There seems to be vitamin C in almost all plant based foods.

[brimstoneSalad]

This sounds a lot like malnutrition.

Look into calorie restriction with adequate nutrition; it may be waning in popularity, but it was a bit of a craze in life extension something like ten years ago.

If you are correct this is good news as it means that the empty calories I add to my body by a high beer consumption is actually beneficial.

I wouldn't say that.
Regardless of the source, better to eat more calories from healthy foods than empty calories.
But alcohol is something else...
While technically alcohol has a low glycemic index, it can screw with your body's insulin levels, and in addition burden your liver and damage your nervous system. Such calories aren't beneficial whether they're empty or not.

if you're after vitamin C, your best source may be red bell peppers

I don't even think it's possible for vegans to not get enough vitamin C. There seems to be vitamin C in almost all plant based foods.

If you mostly eat cooked grains, it can be a little tricky to get optimal amounts.
Plenty of vitamin C in most veggies if you eat enough, but not everybody will eat enough of them.

[Galaxy_Defender]

Hi, sorry for the late response.

Breakfast: fortified soy/almond milk, cereals, nuts and an apple.

Is there an alternative for the fortified vegan milk? Regular soy milk here is expensive enough, fortified is like crazy.


Also thanks everyone for the advice! I'll try to follow it at the best of my capacity.

[DarlBundren]

Is there an alternative for the fortified vegan milk?

Sorry for the delay. Soy milk and whole-grain fortified cereals would be another option. If milk is too expensive, try oatmeal and water. Bring a cup of water and ½ cup of rolled oats to boil. Remove the pan from the heat and stir in some fruit and cocoa powder.
I suggested fortified vegan milk just to be on the safe side, but it's not really necessary. If you eat enough and supplement with B12 and vitamin D (either that, or 20 minutes of sun exposure) you can easily do without fortified food. Just make sure to eat your beans and veggies.