What are the nutritional needs for a plant-based diet?

What are the nutritional needs for a plant-based diet?

A plant-based diet requires careful planning to ensure you get enough protein, vitamins, and minerals. Key nutrients include protein, iron, calcium, vitamin B12, and omega-3 fatty acids.

How can I get enough protein on a plant-based diet?

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

What about vitamin B12? How do I ensure I get enough?

Vitamin B12 is primarily found in animal products, so it's important to consume fortified foods or take a supplement if you're on a strict plant-based diet.

Are there any specific foods I should focus on for iron?

Yes, focus on foods like lentils, beans, tofu, spinach, and fortified cereals. Pair them with vitamin C-rich foods to enhance absorption.

Can you suggest a sample meal plan for a day?

Sure! For breakfast, try oatmeal with almond milk and berries. For lunch, a quinoa salad with chickpeas and veggies. For dinner, stir-fried tofu with broccoli and brown rice.