A well-planned vegan diet is nutritionally adequate for all life stages according to major dietetic bodies. B12 supplementation is non-negotiable; the rest is achievable with variety. A registered dietitian is worth consulting when transitioning long-term.
Where to focus
•Vitamin B12 must come from fortified foods or a supplement
•Long-chain omega-3 via algal DHA if intake is low
•Iron, zinc, iodine and calcium via a varied whole-food approach
•Sufficient protein through pulses, tofu, tempeh, seitan and whole grains
Meal ideas
•Lentil dahl with brown rice and steamed greens
•Chickpea, kale and quinoa bowl with tahini
•Overnight oats with fortified plant milk, walnuts and berries
Key nutrients
Vitamin B12
Not reliably present in unfortified plant foods — supplementation is standard.
Calcium
From fortified plant milks, tofu, kale, almonds and pulses.
Iron & zinc
Plentiful in pulses, whole grains, seeds; pair with vitamin C.
Iodine
Consider iodised salt or seaweed in moderation.
Omega-3 DHA
Algal supplement is the direct source in a vegan diet.
Foods to lean on
Tap "Why it helps" for the mechanism behind each food.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.