A balanced diet for vegans

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Vegan-burger440-3eb06a2.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Vegan-burger440-3eb06a2.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Vegan-burger440-3eb06a2.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-890030 alignnone size-landscape_thumbnail" alt="A vegan burger" title="A balanced diet for vegans" /> <p class="p2">Interested in trying our FREE 7-day Healthy Diet Plan? Click <a href="/howto/guide/healthy-diet-plan-6-top-tips-make-most-plan" target="_blank" rel="noopener"><span class="s3">here</span></a> and choose between our meat eaters, vegetarian or vegan meal plans.</p>
<p class="p2">A vegan diet is <a href="https://www.ncbi.nlm.nih.gov/pubmed/27886704" target="_blank" rel="noopener"><span class="s3">often accepted</span></a> to be a healthy one, and thought to help reduce the risk of <a href="/howto/guide/spotlight-heart-disease" target="_blank" rel="noopener"><span class="s3">heart disease</span></a>, high <a href="/howto/guide/spotlight-high-blood-pressure" target="_blank" rel="noopener"><span class="s3">blood pressure</span></a>, high <a href="/howto/guide/spotlight-cholesterol" target="_blank" rel="noopener"><span class="s3">cholesterol</span></a> and type-2 <a href="/howto/guide/spotlight-diabetic-diets" target="_blank" rel="noopener"><span class="s3">diabetes</span></a>. Nevertheless, if you’re a full-time vegan, it is worth taking the time to plan your meals and snacks – this way, you are more likely to ensure your diet supplies all the nutrients you need. To help you on your way, here’s our nutritionist’s guide for a balanced and varied vegan diet.</p>
<p class="p2"><b>Visit our ‘</b><a href="/diets-explained" target="_blank" rel="noopener"><span class="s3"><b>All you need to know about diets’ page</b></span></a><b> for more deep-dives into popular diets, including </b><a href="/howto/guide/all-you-need-to-know-about-keto" target="_blank" rel="noopener"><span class="s3"><b>keto</b></span></a><b> and the </b><a href="/howto/guide/what-52-diet" target="_blank" rel="noopener"><span class="s3"><b>5:2 diet</b></span></a><b>. </b></p>
<h2 class="p2"><b>What do vegans eat?</b></h2>
<p class="p2">Vegans avoid all animal-derived foods – as well as meat and fish. That means no eggs, dairy or honey. They also exclude animal by-products, like rennet used in cheesemaking, gelatine in desserts and certain E numbers, including the red food dye cochineal (E120). Even certain vegetarian foods, such as some meat substitutes, are off the menu because they contain egg and sometimes dairy. Instead, vegans focus on plant-based proteins, such as beans, peas and lentils, as well as nuts, seeds and plant-based dairy alternatives and fruit and vegetables.</p>
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<h2 class="p2"><b>What makes a healthy vegan diet?</b></h2>
<p class="p2">The <a href="https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/" target="_blank" rel="noopener"><span class="s3">Eatwell guide</span></a> defines the different types of foods we should all be eating, and in what proportions. This guide highlights simple rules to follow that are relevant for the majority of us, such as getting a minimum of five portions of fruit and vegetables each day and eating more wholegrains. For vegans specifically, there is the <a href="https://www.vegansociety.com/sites/default/files/uploads/downloads/The%20Vegan%20Eatwell%20Guide_1.pdf" target="_blank" rel="noopener"><span class="s3">vegan Eatwell guide</span></a>, promoted by the Vegan Society. It highlights the importance of beans and pulses as well as nuts and seeds, shows where calcium can be found in numerous plant-based foods, and emphasises that getting enough vitamins B12 and D, omega-3 fatty acids and iodine is essential to maintaining good health.</p>
<h2 class="p2"><b>What are Reference Intakes (RI)?</b></h2>
<p class="p2">Our nutritional needs vary depending on gender, size, age and activity levels. <span class="s3">Reference Intakes (RI)</span> are daily recommended amounts for calories, macronutrients, salt and sugar.</p>
<p class="p2"><a href="/howto/guide/balanced-diet-women" target="_blank" rel="noopener">Read more about RIs <span class="s3">here</span></a>.</p>
<h2 class="p2"><b>Which nutrients might vegans be lacking?</b></h2>
<p class="p2">Vegan diets are rich in <a href="/howto/guide/spotlight-high-fibre-diets" target="_blank" rel="noopener"><span class="s3">fibre</span></a>, vitamin C and folate (thanks to all that fruit and veg), but if you follow a vegan diet, you may be lacking in a number of other <a href="/howto/guide/vital-vitamins" target="_blank" rel="noopener"><span class="s3">vitamins</span></a> and <a href="/howto/guide/vital-minerals" target="_blank" rel="noopener"><span class="s3">minerals</span></a>.</p>
<h3 class="p2"><b>Protein</b></h3>
<p class="p2">People starting a plant-based diet are often concerned about getting enough protein. However, peas, lentils and beans are useful sources of plant-based protein. Reassuringly, these is <a href="https://www.ncbi.nlm.nih.gov/books/NBK396513/" target="_blank" rel="noopener"><span class="s3">no evidence</span></a> to suggest vegans who enjoy a varied diet are likely to be deficient in protein. Learn more about the <a href="/howto/guide/best-sources-protein-vegans" target="_blank" rel="noopener"><span class="s3">best vegan sources of protein</span></a>.</p>
<h3 class="p2"><b>Omega-3 fatty acids</b></h3>
<p class="p2">These<b> </b>essential fats must be obtained from the diet. They’re crucial for our brain, hormones, nerves, eyes and immune system. There are three main types: ALA, EPA and DHA. The most active forms, EPA and DHA, are typically found in fatty fish, while ALA is sourced from plant foods, but must be converted by the body to EPA and DHA. Vegan foods that supply ALA include <a href="/howto/guide/health-benefits-chia-seeds" target="_blank" rel="noopener"><span class="s3">chia</span></a>, hemp and <a href="/howto/guide/health-benefits-of-flaxseed" target="_blank" rel="noopener"><span class="s3">flaxseeds,</span></a> as well as <a href="/howto/guide/health-benefits-walnuts" target="_blank" rel="noopener"><span class="s3">walnuts</span></a>. Rapeseed oil is a useful omega-3 option for cooking.</p>
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<h3 class="p2"><b>Calcium</b></h3>
<p class="p2">Often associated with bone health, <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/" target="_blank" rel="noopener"><span class="s3">calcium</span></a> is also necessary for nerve and muscle function and blood clotting. A vegan diet can provide your calcium requirements, if you include calcium-set tofu, fortified plant milks and yogurts, leafy greens (including <a href="/howto/guide/health-benefits-kale" target="_blank" rel="noopener"><span class="s3">kale</span></a> and pak choi) and nuts and seeds (like chia seeds and <a href="/howto/guide/health-benefits-almonds" target="_blank" rel="noopener"><span class="s3">almonds)</span></a>. Read more about the <a href="/howto/guide/best-vegan-calcium-sources" target="_blank" rel="noopener"><span class="s3">best vegan sources of calcium</span></a>.</p>
<h3 class="p2"><b>Iodine</b></h3>
<p class="p2">This is <a href="/howto/guide/what-iodine" target="_blank" rel="noopener"><span class="s3">needed</span></a> for thyroid hormones, which control our metabolism and, as such, determine how fast our cells work. Plant foods tend to contain very low levels of iodine. This means a supplement may be the most reliable vegan source.</p>
<h3 class="p2"><b>Iron</b></h3>
<p class="p2">Plants are a good source of <a href="/howto/guide/pump-iron" target="_blank" rel="noopener"><span class="s3">iron</span></a>. You can optimise your absorption of this energising mineral by combining plant sources with foods rich in <a href="/howto/guide/what-vitamin-c" target="_blank" rel="noopener"><span class="s3">vitamin C</span></a>. For example, enjoy iron-rich lentils with peppers.</p>
<h3 class="p2"><b>Vitamin B12</b></h3>
<p class="p2">Needed for healthy red blood cells and nerve function, vitamin B12 is typically found in animal foods like eggs, milk and cheese, so vegans need to eat fortified breakfast cereals and <a href="/howto/guide/ingredient-focus-soya" target="_blank" rel="noopener"><span class="s3">soya</span></a> products, and consider taking a supplement (look for one that supplies 10 micrograms daily).</p>
<h3 class="p2"><b>Vitamin D</b></h3>
<p class="p2">This is metabolised via the action of sunlight on the skin, but you can also obtain it from fortified vegan spreads and soya milk. <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=Children%20from%20the%20age%20of,than%20a%20milligram%20(mg)" target="_blank" rel="noopener"><span class="s3">UK guidelines </span></a>suggest that everyone should supplement with vitamin D during the winter, when sunshine is in short supply. When choosing a supplement, aim for 10 micrograms daily and remember that some forms are not vegan. Some are also <a href="https://www.ncbi.nlm.nih.gov/pubmed/24915331" target="_blank" rel="noopener"><span class="s3">more bio-available</span></a><span class="s3">,</span> and therefore more effective. Vitamin D in the form of D2 is suitable for vegans, but vitamin D3 may not be, so look for a vitamin D3 product that is derived from lichen, which is suitable for vegans.</p>
<h3 class="p2"><b>Choline<br>
</b></h3>
<p class="p2">Essential for the brain chemical acetylcholine, <a href="https://pubmed.ncbi.nlm.nih.gov/19906248/" target="_blank" rel="noopener"><span class="s3">choline</span></a> helps sharpen our memory and plays a role in liver function, muscle development and cholesterol management. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639110/" target="_blank" rel="noopener"><span class="s3">Expectant mums</span></a> are thought to have a greater need for this nutrient, because it may be important for the baby’s brain development. Mums will also need it for their own liver and placental function. As long as your vegan diet includes beans, soya, peanuts and quinoa, as well as green veg, nuts, seeds and grains, you will not fall short of this nutrient. It’s also worth bearing in mind that choline is water-soluble, so if you are boiling green vegetables, make use of the cooking liquid in sauces, soups and gravies.</p>
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<h2 class="p2"><b>Shopping tips for vegans</b></h2>
<p class="p2">If you’re new to a vegan diet, follow these steps when shopping:</p>
<ol>
<li class="p2"><b>Check the labels</b> of all packaged products such as bouillon powder, stock cubes, sauces and spreads. Ingredients to look out for include whey, casein and lactose, which are all derived from milk.</li>
<li class="p2">Be aware that non-vegan <b>wines and beer</b> may have been processed with animal products. This is also relevant to wine vinegars – check that the brand is vegan-friendly.</li>
<li class="p2">Remember most <b>pastries and some bread</b> contain butter and some contain milk or milk derivatives.</li>
<li class="p2">In <b>desserts and puddings</b>, replace gelatine with agar-agar or vege-gel, both are made from seaweed.</li>
<li class="p2">Use <b>silken or soft tofu</b> as an alternative to dairy in desserts and be sure to use fortified plant-based dairy alternatives as they contain added vitamins and sometimes minerals, like iodine.</li>
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<h2 class="p2"><b>What to eat if you’re vegan</b></h2>
<h3 class="p2"><b>Breakfast</b></h3>
<p class="p2">Whatever you do, don’t skip the most important meal of the day. If you do, you’re likely to experience a blood sugar rollercoaster, which means you may end up choosing the wrong foods later. Breakfast helps you hit your nutrition goals and plays a key role in maintaining a healthy weight.</p>
<p class="p2"><b>Vegan breakfast recipes<br>
</b></p>
<p class="p1"><a href="/recipes/tofu-scramble" target="_blank" rel="noopener">Tofu scramble</a><br>
<a href="/recipes/vegan-strawberry-pancakes" target="_blank" rel="noopener">Vegan strawberry pancakes</a><br>
<a href="/recipes/vegan-fry" target="_blank" rel="noopener">Vegan fry-up</a><b><br>
</b><a href="/recipes/overnight-oats-with-apricots-yogurt" target="_blank" rel="noopener">Overnight oats with apricots &amp; yogurt</a></p>
<h3 class="p2"><b>Mid-morning snack</b></h3>
<p class="p2">If you’re quite active or you have a small appetite, a little and often approach to eating can be a good idea. Choose snacks that satisfy energy needs, plus provide some extra benefits such as topping up your five-a-day.</p>
<p class="p2"><b>Snack recipes</b></p>
<p class="p1"><a href="/recipes/spicy-roast-chickpeas" target="_blank" rel="noopener">Crispy roasted chickpeas</a><br>
<a href="/recipes/roasted-pumpkin-seeds" target="_blank" rel="noopener">Roasted pumpkin seeds</a><br>
<a href="/recipes/peanut-butter-smoothie" target="_blank" rel="noopener">Peanut butter smoothie</a></p>
<h3 class="p2"><b>Lunch</b></h3>
<p class="p2">Pack your lunch with a combination of carb-rich foods for energy and satisfying protein from nuts, seeds, beans and pulses. The key is to choose carbs that produce a steady rise in blood sugar – this means passing on the sugary white foods and going for high fibre wholegrains.</p>
<p class="p2"><b>Vegan lunch recipes</b></p>
<p class="p1"><a href="/recipes/vegan-chickpea-curry-jacket-potato" target="_blank" rel="noopener">Vegan chickpea curry jacket potatoes</a><br>
<a href="/recipes/vegan-kale-pesto-pasta" target="_blank" rel="noopener">Vegan kale pesto pasta</a><br>
<a href="/recipes/bulgur-quinoa-lunch-bowls" target="_blank" rel="noopener">Bulgur &amp; quinoa lunch bowls</a><br>
<a href="/recipes/buddha-bowl-salad" target="_blank" rel="noopener">Vegan salad bowl</a><br>
<a href="/recipes/butter-bean-curry-wraps" target="_blank" rel="noopener">Butter bean curry wraps</a></p>
<h3 class="p2"><b>Mid-afternoon snack</b></h3>
<p class="p2">Whether your mid-afternoon craving is for sweet or savoury, there are plenty of healthy options to satisfy. Combine dried fruit with unsalted nuts or seeds for an energising, protein-packed snack. Alternatively, make your own nut and seed mix or make a quick dip.</p>
<p class="p2"><b>Afternoon snack recipes</b></p>
<p class="p1"><a href="/recipes/date-walnut-cinnamon-bites" target="_blank" rel="noopener">Date &amp; walnut cinnamon bites</a><br>
<a href="/recipes/spicy-sweet-potato-hummus" target="_blank" rel="noopener">Spicy sweet potato hummus</a><br>
<a href="/recipes/avocado-cannellini-bean-dip" target="_blank" rel="noopener">Avocado &amp; cannellini bean dip</a><br>
<a href="/recipes/cinnamon-apricot-trail-mix" target="_blank" rel="noopener">Cinnamon &amp; apricot trail mix</a><br>
<a href="/recipes/protein-balls" target="_blank" rel="noopener">Protein balls</a></p>
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<img class="wp-image-890042 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Vgean-biryani700-756d245.jpg?quality=90&amp;resize=620%2C310" width="700" height="350" alt="Vegan biryani" title="A balanced diet for vegans">
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</div></h3>
<h3 class="p2"><b>Dinner</b></h3>
<p class="p2">Base dinner around ingredients like beans, lentils, chickpeas and <a href="/recipes/collection/tofu-recipes" target="_blank" rel="noopener"><span class="s3">tofu</span></a>. Add flavour with yeast extract, which is not only a tasty addition but a useful source of vitamin B12. Fill half your plate with colourful veg (especially leafy greens because they supply iodine) and drizzle with a dressing made from cold-pressed flaxseed, rapeseed, walnut or hemp oil. Your body will use these fats overnight, along with protein, for regeneration and repair. These are all important nutrients for maintaining healthy <a href="/howto/guide/eat-your-way-fabulous-skin" target="_blank" rel="noopener"><span class="s3">skin</span></a><span class="s3"> </span>and <a href="/howto/guide/what-eat-healthy-hair" target="_blank" rel="noopener"><span class="s3">hair</span></a>. As a general rule, aim for a tablespoon of ground flaxseed, chia seeds or two tablespoons of oil each day.</p>
<p class="p2"><b>Vegan dinner recipes</b></p>
<p class="p1"><a href="/recipes/butter-bean-curry" target="_blank" rel="noopener">Butter bean curry</a><br>
<a href="/recipes/vegan-beetroot-bourguignon" target="_blank" rel="noopener">Vegan beetroot bourguignon</a><br>
<a href="/recipes/chickpea-tomato-spinach-curry" target="_blank" rel="noopener">Chickpea, tomato &amp; spinach curry</a><br>
<a href="/recipes/vegan-biryani" target="_blank" rel="noopener">Vegan biryani</a><br>
<a href="/recipes/vegan-bolognese" target="_blank" rel="noopener">Vegan bolognese</a><br>
<a href="/recipes/tofu-curry" target="_blank" rel="noopener">Tofu curry</a></p>
<h3 class="p2"><b>Enjoyed this? Now read:</b></h3>
<p class="p1"><a href="/howto/guide/vegan-diet-healthy" target="_blank" rel="noopener">Is a vegan diet healthy?</a><br>
<a href="/howto/guide/vegan-diet-healthy-kids" target="_blank" rel="noopener">Is a vegan diet healthy for kids?</a><br>
<a href="/howto/guide/health-benefits-vegan-diet" target="_blank" rel="noopener">Top 10 health benefits of a vegan diet</a><br>
<a href="/howto/guide/best-milk-alternatives" target="_blank" rel="noopener">The best 22 milk alternatives to try</a></p>
<hr>
<p><i>This article was last reviewed on 30 May 2024 by Kerry Torrens.</i></p>
<p><em>Kerry Torrens Bsc (Hons) PgCert MBANT is a Registered Nutritionist with a post-graduate diploma in Personalised Nutrition &amp; Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>