Complete Vegan Diet Guide: Nutrition, Meals & Tips
Everything you need to know about going vegan. Learn about plant-based protein sources, essential nutrients, and delicious vegan meal ideas.
Health Team
Health Expert
What is a Vegan Diet?
A vegan diet excludes all animal products including meat, fish, dairy, eggs, and honey. When well-planned, it can meet all your nutritional needs.
Essential Nutrients to Watch
Protein
Sources: Tofu, tempeh, lentils, beans, quinoa, seitan
Aim for: 1.6-2.2g per kg bodyweight for muscle building
Vitamin B12
MUST supplement - not available in plant foods
Take 250mcg daily or 2500mcg weekly
Iron
Sources: Spinach, lentils, chickpeas, fortified cereals
Tip: Consume with vitamin C for better absorption
Omega-3 Fatty Acids
Sources: Flaxseeds, chia seeds, walnuts, algae oil
Consider: Algae-based EPA/DHA supplement
Calcium
Sources: Fortified plant milk, tofu, kale, broccoli
Aim for: 1000mg daily