Plant-Based and Vegan Diet: Nutrients to Watch and Meal Ideas

Nutrients to plan for

• Vitamin B12: not reliably found in plants. Take a supplement or eat fortified foods.
• Iron: lentils, tofu, pumpkin seeds and leafy greens; pair with vitamin C for absorption.
• Omega-3: flax, chia, walnuts, and algae-based EPA/DHA supplements.
• Calcium and vitamin D: fortified plant milks, calcium-set tofu, sunlight or supplements.
• Iodine and zinc: iodized salt, seaweed in moderation, legumes, nuts and seeds.

Getting enough protein

Combine legumes, soy foods, whole grains, nuts and seeds throughout the day. Tofu, tempeh, lentils and seitan are particularly protein-dense.

Build a balanced plate

Half vegetables and fruit, a quarter whole grains, a quarter legumes or tofu, plus a source of healthy fat such as nuts, seeds or avocado.

A sample day

• Breakfast: oats cooked in fortified soy milk with chia and berries.
• Lunch: lentil soup with whole-grain bread and a side salad.
• Snack: hummus with carrots and a handful of walnuts.
• Dinner: tofu and vegetable stir-fry with brown rice.

Frequently asked questions

Is a vegan diet healthy for everyone?

It can be suitable at all life stages when well planned and supplemented, but pregnancy, childhood and older age warrant professional guidance.

Will I lose muscle on a plant-based diet?

Not if total protein is adequate and you train with resistance.

What is the one supplement every vegan needs?

Vitamin B12.

This article is for general education and is not medical advice. Speak with a doctor or registered dietitian before starting a new diet, particularly if you have a medical condition, take medication, are pregnant or breastfeeding.