Vegan Menu Planning

A vegan diet is rich in fruits, vegetables, beans, lentils, nuts, seeds and grains without any animal products such as meat, fish, poultry, dairy, eggs and gelatin. While a balanced vegan diet can be a healthy one that is high in fiber and low in fat and cholesterol, a poorly planned diet can be low in levels of calcium, vitamin B12 and vitamin D. Therefore it is important to plan meals and incorporate foods that meet all nutritional needs.

Protein

Protein, essential to build and repair muscles, is usually associated with meat, milk and eggs, but many plant-based sources also contain dietary protein. On a vegan diet, eat beans, nuts, seeds, lentils and leafy greens such as spinach at least once a day to ensure you are getting adequate amounts of protein.

Calcium

Calcium, necessary for strong bones and teeth, has long been associated with dairy products. However, many plant sources such as quinoa, broccoli and dark leafy green vegetables such as collard greens, kale, mustard greens and turnip greens are also excellent sources of calcium. Additionally, many products such as orange juice, soy milk and breakfast cereals are fortified with calcium. On a vegan diet, be sure to include leafy green vegetables and fortified products such as soy milk into your regular diet and consume at least two servings of calcium-rich plant foods every day.

Vitamins B12 and D

Vitamins B12, which is usually found only in animal sources, is necessary for the health and production of red blood cells. Even though the adult recommended intake of vitamin B12 is very low, it is important that vegans take a vitamin B12 supplement regularly or eat a diet rich in foods fortified with B12 such as soy milk, nutritional yeast and some soy-based meat substitutes.

Like vitamin B12, vitamin D is usually not found in plant sources, though the body can also synthesize it from the sun. On a vegan diet, it is important to take a vitamin D supplement daily, especially during the winter months, when the skin has little sun exposure. However, as little as 15 minutes of sunlight on exposed skin will provide the daily amount of vitamin D needed.