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

What are the key nutrients I need to consider 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 eating meat?

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

What about vitamin B12? How can I ensure I'm getting enough?

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 include?

Yes, foods like spinach, lentils, chickpeas, quinoa, and pumpkin seeds are great sources of iron for vegans.

Can you suggest a meal plan that covers these nutrients?

Sure! A sample meal plan could include oatmeal with almond milk and chia seeds for breakfast, a quinoa salad with chickpeas for lunch, and a stir-fry with tofu and broccoli for dinner.