The meal plan builder has vegetarian and vegan options and swaps milk and yogurt for fortified plant versions, so it is a quick way to see a plant-based week. Here is what to keep in mind.
Can you get enough protein without meat?
Yes. MedlinePlus, from the US National Library of Medicine, says "It is easy to get plenty of protein even if you do not eat any animal products." Its page on protein in the diet adds that the essential building blocks of protein "do not need to be eaten at every meal. The balance over the whole day is more important."
So there is no need to pair beans with rice at every sitting. Aim for a protein food in each meal and the day takes care of itself. How much protein you need a day shows how to work out your target.
What are the best plant sources of protein?
| Food group | Examples | Easy ways to use them |
|---|---|---|
| Beans and lentils | Chickpeas, black beans, kidney beans, red and green lentils | Chilli, dhal, soups, salads, hummus |
| Soy foods | Tofu, tempeh, edamame, soy milk | Stir-fries, scrambles, snacks |
| Nuts and seeds | Peanut butter, almonds, pumpkin seeds, chia, tahini | Breakfast toppings, dressings, snacks |
| Whole grains | Quinoa, oats, wholewheat pasta | The quarter-plate grain at each meal |
| Eggs and dairy (vegetarians) | Eggs, yogurt, milk, cheese | Breakfasts, snacks, toppings |
MedlinePlus also mentions meat substitutes but cautions that some are high in sodium, so check labels.
Do vegetarians and vegans need vitamin B12?
Yes, and it is the nutrient most worth planning for. According to MedlinePlus, "Vitamin B12 is naturally found in animal foods such as fish, meat, poultry, eggs, milk, and milk products" and "is not present in plant foods unless fortified."
- Vegetarians get some B12 from eggs and dairy, but MedlinePlus still lists people who follow a vegetarian or vegan diet among those in whom deficiency is most common, along with adults over 50.
- Vegans need fortified foods or a supplement. MedlinePlus notes that fortified breakfast cereals and certain nutritional yeasts provide it, and you can check the nutrition label to see whether B12 was added.
A pharmacist or doctor can tell you whether a supplement suits you and which kind.
What does a balanced plant-based day look like?
| Meal | Vegetarian | Vegan |
|---|---|---|
| Breakfast | Spinach and feta omelette with fruit | Overnight oats with fortified plant milk, berries and chia |
| Lunch | Greek salad with chickpeas and wholegrain pitta | Chickpea and quinoa salad with lemon tahini |
| Dinner | Bean and vegetable quesadillas with salad | Tofu and broccoli stir-fry with rice noodles |
| Snack | Plain yogurt with berries | Hummus with carrot and pepper sticks |
Every meal follows the same plate: half vegetables or fruit, a quarter protein, a quarter whole grains. How to plan a week of healthy meals walks through the rest of the week, and the full guide to nutrition covers the rest.
Who should get advice before going vegan?
MedlinePlus advises teens and pregnant women to work with a registered dietitian when following a vegetarian diet. The same applies to anyone with a long-term health condition or a history of disordered eating.
