What are the key nutrients I need on a vegan diet?

What are the key nutrients I need on a vegan diet?

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

How can I get enough protein without meat?

You can get protein from sources like lentils, chickpeas, quinoa, tofu, and tempeh. Nuts and seeds are also great options.

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

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

Are there any specific foods I should avoid?

While a vegan diet is generally healthy, be cautious with processed vegan foods that may be high in sugar, salt, or unhealthy fats.

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. Dinner could be stir-fried tofu with vegetables.