A vegan lifestyle removes all animal-based foods, so the goal is to build meals that are rich in plant protein, healthy fats, minerals, and key vitamins.
5 things vegans should focus on:
1. Vitamin B12 — the most important nutrient to watch because reliable sources are fortified foods or supplements.
2. Plant protein — lentils, chickpeas, beans, tofu, tempeh, quinoa, nuts, and seeds.
3. Iron + Vitamin C — pair lentils, beans, spinach, or tahini with lemon, orange, peppers, or tomatoes to help absorption.
4. Calcium & Vitamin D — choose fortified plant milks, sesame/tahini, leafy greens, almonds, and vitamin D sources.
5. Omega-3 & iodine — include chia, flax, walnuts, seaweed in moderation, or fortified options.
The NHS highlights B12, calcium, vitamin D, and iron as key nutrients to plan for on a vegan diet.
Recipe idea:
Vegan Lentil Quinoa Bowl
Quinoa, cooked lentils, cucumber, cherry tomatoes, avocado, roasted carrots, tahini-lemon dressing, and pumpkin seeds.