Eat Well as a Vegan
Build a complete vegan diet with dependable protein and a deliberate plan for vitamin B12 and other key nutrients.
Ask Murph to help
What to do
Anchor each meal with a substantial protein food: tofu, tempeh, edamame, textured vegetable protein, seitan, beans, lentils, peas, soy milk, or a well-composed meat alternative. Vary grains, legumes, nuts, and seeds through the day.
Make the nutrient plan explicit:
- Vitamin B12: use a reliable fortified food or supplement on a schedule that gives you enough. Check the label; nutritional yeast is not always fortified.
- Calcium: calcium-fortified plant milk, calcium-set tofu, or other regular sources. Shake fortified drinks before pouring.
- Vitamin D: fortified foods, safe sun exposure where appropriate, or a supplement when indicated.
- Iodine: iodized salt can help. Seaweed iodine varies widely and can be excessive.
- Iron and zinc: legumes, tofu, seeds, fortified grains, and whole grains. Vitamin C improves plant-iron absorption.
- Omega-3s: flax, chia, walnuts, canola, or soy. Algae-derived DHA/EPA is worth discussing when appropriate.
A simple plan
Week one: pick one reliable breakfast and two protein-centered dinners. Oatmeal with fortified soy milk and seeds, tofu stir-fry, lentil curry, bean chili, or seitan with grains and vegetables all work.
Week two: set up the B12 routine and check the calcium on your plant milk or tofu label. Week three: plan portable protein for work or travel. Week four: check that meals give you enough energy, especially if you train hard, have a small appetite, or eat very large volumes of vegetables.
Keep emergency foods on hand: canned beans, shelf-stable soy milk, nut butter, microwavable grains, frozen edamame, baked tofu, or a balanced frozen meal.
