What nutrients should I focus on in a vegan diet?

What nutrients should I focus on in a vegan diet?

In a vegan diet, it's important to focus on protein, iron, calcium, vitamin B12, omega-3 fatty acids, and vitamin D.

How can I get enough protein without meat?

You can get protein from sources like lentils, chickpeas, quinoa, tofu, tempeh, and various nuts and seeds.

What about vitamin B12? How do vegans get that?

Vitamin B12 is primarily found in animal products, so vegans should consider fortified foods or supplements.

Are there any specific foods high in iron that I should eat?

Yes, foods like lentils, beans, tofu, quinoa, and dark leafy greens are great sources of iron for vegans.

Can you recommend a meal plan that includes these nutrients?

Sure! A sample meal plan could include a quinoa salad with chickpeas, spinach, and a tahini dressing for lunch.