What Should I Eat Every Day as a Vegan for a Balanced Diet?

November 9, 2025 •

4 min read

According to a 2021 review in Clinical Nutrition, a properly planned vegan diet can be nutritionally adequate for all stages of life, from infancy to older adulthood. This guide outlines what you should eat every day as a vegan to ensure you are meeting all your nutritional needs and thriving on a plant-based diet.

Quick Summary

A guide to daily vegan nutrition, covering essential food groups like proteins, healthy fats, and fortified foods, to ensure all nutrient needs are met. Includes tips for meal planning and sourcing vitamins like B12, vitamin D, and iron.

Key Points

Variety is key: Base meals on a variety of fruits, vegetables, whole grains, proteins, nuts, and seeds to ensure all essential nutrients are covered.
Source Protein Consistently: Incorporate protein from diverse plant-based sources like legumes, tofu, tempeh, nuts, and seeds throughout the day.
Fortified Foods are Crucial: Use fortified plant milks, cereals, and nutritional yeast to get vital nutrients like B12, calcium, and vitamin D.
Boost Iron Absorption: Pair iron-rich plant foods with sources of vitamin C, such as bell peppers or citrus fruits, to enhance your body's absorption.
Supplement B12 and Vitamin D: All vegans should take a reliable B12 supplement, and a vitamin D supplement is recommended for many, especially during winter months.

Building a Complete Vegan Plate

For a balanced vegan diet, it's essential to build your meals around a variety of whole, plant-based foods. A helpful mental model is to envision your plate divided into sections: half filled with non-starchy vegetables and fruits, a quarter with protein sources, and the remaining quarter with complex carbohydrates. Incorporating healthy fats from nuts, seeds, and avocados is also key for nutrient absorption and satiety.

Daily Vegan Food Group Checklist

Fruits and Vegetables: Aim for at least 5 portions daily, focusing on a variety of colors to get a wide range of vitamins, minerals, and antioxidants. Include dark leafy greens like kale and broccoli for calcium, and citrus fruits or bell peppers for vitamin C to aid iron absorption.
Proteins: Ensure a consistent intake of protein sources throughout the day. Legumes (beans, lentils, chickpeas), tofu, tempeh, and seitan are excellent choices. Nuts, seeds, and nutritional yeast also contribute significantly. Combining different plant proteins, like rice and beans, helps provide a complete amino acid profile.
Whole Grains: Choose whole grains like oats, quinoa, brown rice, whole wheat bread, and pasta over refined options. These are excellent sources of fiber, iron, and B vitamins. Quinoa, in particular, is a complete protein.
Fortified Plant Milks and Yogurts: Fortified plant-based dairy alternatives, such as soy, almond, and oat milk, are crucial for calcium and vitamin D intake. Always shake the carton well, as the added nutrients can settle at the bottom.
Nuts and Seeds: Consume a handful of nuts and seeds daily for healthy fats, protein, and minerals. Flaxseeds and walnuts are particularly rich in omega-3 fatty acids. Hemp and chia seeds are also excellent sources.

Essential Vitamins and Minerals for Vegans

A well-rounded vegan diet requires careful planning to ensure sufficient intake of certain nutrients that are more readily available in animal products. Fortified foods and supplements are often necessary and are a standard part of a healthy vegan lifestyle.

Vitamin B12: This vitamin is not naturally found in plant foods and is essential for nerve function and blood cell formation.

Sources: Fortified nutritional yeast, cereals, and plant milks.
Action: All vegans should take a reliable B12 supplement, either daily or weekly, for consistent intake.

Vitamin D: Helps the body absorb calcium and is crucial for bone health.

Sources: Sunlight exposure is the primary source. Fortified plant milks, cereals, and margarines are also options.
Action: Consider a daily vitamin D supplement, especially during autumn and winter, as recommended for everyone living in northern latitudes.

Iron: Essential for red blood cell production.

Sources: Plant-based sources (non-heme iron) include lentils, beans, leafy greens, tofu, and whole grains.
Action: Pair iron-rich foods with vitamin C-rich foods (e.g., orange juice, bell peppers) to boost absorption. Avoid drinking tea or coffee during meals, as they can inhibit iron absorption.

Calcium: Vital for strong bones and teeth.

Sources: Fortified plant milks and yogurts, calcium-set tofu, leafy greens (kale, collards, bok choy), and tahini.
Action: Consume calcium sources regularly and ensure adequate vitamin D intake for proper absorption.

Omega-3 Fatty Acids: Important for brain and heart health.

Sources: Flaxseeds, chia seeds, hemp seeds, and walnuts.
Action: Consider a vegan DHA and EPA supplement made from algae oil to ensure optimal intake, as conversion from plant sources can be inefficient.

Comparison of Vegan Protein Sources


Feature	Tofu	Lentils	Seitan
Protein Content	Good (approx. 8g per 3 oz)	Excellent (approx. 18g per cup, cooked)	Excellent (approx. 21g per 3 oz)
Texture	Soft, firm, or extra firm; adaptable	Soft, creamy, or firm, depending on the dish	Chewy, meat-like consistency
Complete Protein	Yes, contains all essential amino acids	No, but can be paired with grains for a complete profile	Yes, contains all essential amino acids
Versatility	Excellent for scrambles, stir-fries, and baking	Great for soups, curries, stews, and patties	Best for mimicking meat in sandwiches and main dishes
Allergen Info	Contains soy	Legume	Contains wheat (not gluten-free)

A Simple Vegan Meal Plan Example

Breakfast: Oatmeal made with fortified plant milk, topped with berries, walnuts, and a tablespoon of ground flaxseed for omega-3s and fiber.
Lunch: A large salad with mixed greens, chickpeas, kidney beans, chopped vegetables, and a dressing made with tahini and a squeeze of lemon juice for iron absorption.
Dinner: A hearty lentil and vegetable curry served with brown rice and a side of steamed kale for calcium and iron.
Snacks: An apple with peanut butter, or roasted chickpeas.

Conclusion

A well-planned vegan diet is more than just eliminating animal products; it is about thoughtfully incorporating a wide array of nutrient-dense whole foods. By focusing on essential food groups like legumes, whole grains, nuts, and fortified products, you can easily meet your daily nutritional needs. Remember that key nutrients like vitamin B12 and vitamin D require conscious sourcing, often through fortification or supplementation. Prioritizing variety and pairing foods for better absorption (e.g., iron with vitamin C) will set you up for a sustainable and healthy vegan lifestyle. If you have concerns, consulting a registered dietitian specializing in vegan diets can provide personalized guidance. Explore more information and resources on adopting a healthy vegan diet from respected organizations like the British Dietetic Association.(https://www.bda.uk.com/resource/vegan-diet-healthier-way.html)

Frequently Asked Questions

Vegans can easily get enough protein by regularly consuming a variety of plant-based sources. Excellent options include legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), nuts, seeds, and whole grains like quinoa.

Good vegan sources of calcium include fortified plant milks and yogurts, calcium-set tofu, dark leafy greens like kale and collards, and tahini. Remember that some greens like spinach are high in calcium but have poor absorption.

Yes, it is crucial for vegans to supplement with vitamin B12, as it is not reliably available in plant foods. A vitamin D supplement is also recommended, especially in winter, and some may benefit from an algae-based omega-3 supplement.

To get enough iron, a vegan should eat iron-rich foods like lentils, beans, and spinach. To maximize absorption, pair these foods with a source of vitamin C, such as bell peppers or tomatoes, and avoid consuming tea or coffee with meals.

Simple vegan meal ideas include oatmeal with fortified milk and seeds for breakfast, a large salad with chickpeas and nuts for lunch, and a lentil curry with brown rice and greens for dinner.

Vegans can obtain omega-3s from plant sources like ground flaxseeds, chia seeds, walnuts, and hemp seeds. However, an algae-based DHA/EPA supplement is often recommended for optimal intake.

Not necessarily. Many processed vegan foods, like meat alternatives and cookies, can be high in sodium, fat, and sugar. Focus on whole, unprocessed foods and treat processed options as occasional treats.