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

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

A plant-based diet should include adequate protein, vitamins B12 and D, iron, calcium, omega-3 fatty acids, and fiber.

How can I ensure I'm getting enough protein?

You can get protein from legumes, nuts, seeds, tofu, tempeh, and whole grains. Combining different sources can help.

What about vitamin B12? How do I get that on a plant-based diet?

Vitamin B12 is primarily found in animal products, so consider fortified foods or supplements to meet your needs.

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

Yes, include lentils, chickpeas, quinoa, pumpkin seeds, and dark leafy greens. Pair them with vitamin C sources to enhance absorption.

Can you recommend a meal plan for a day?

Sure! For breakfast, try oatmeal with nuts and berries. For lunch, a quinoa salad with chickpeas. Dinner could be stir-fried tofu with vegetables.