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Vegan Nutrition Guide

Vegan Nutrition Guide
Joni McMullen
Writer and expert1 year ago
View Joni McMullen's profile

Already vegan and wanting to improve your nutrition? Or looking to try plant-based this year? We have everything you need to make sure it’s a success.  

Try our Vegan Protein Blend to up your protein game. Packed with essential amino acids and over 21 grams of protein per serving.

Or find your new favorite by trying the whole line including our vegan classics like Soy Protein Isolate and Clear Vegan Isolate.


Vegan Nutrition Advice

1. 7 Supplements Vegans Should Take

Want to make sure you're getting your nutrient needs? These seven supplements should cover all the bases.  

2. 14 Meals for Success in Veganuary

If you’re sick of repeated meal prep, give these recipes a try. Filled with nutritional tips and tricks, this plan is a great way to get your feet off the ground when it comes to vegan nutrition.  


3. 5 High-Protein Vegan Meals That You Can Make in 15 Minutes

Looking for a quick fix? These 5 high-protein vegan meals will get you your macros when you're running short on time.


4. 14 Foods Surprisingly High in Protein

Looking to include more protein in your meal prep? Try incorporating some of these vegan and vegetarian protein sources.  


14 Foods Surprisingly High In Protein

The underdogs of the protein world have entered the chat...

1 year agoBy Jamie Wright


5. 7 Vegan Foods High In Iron 

Iron is an essential mineral for health, but it can be slightly more difficult to meet your daily intake on a vegan diet. Try adding some of these vegan foods high in iron into your next meal.  


7 Vegan Foods High In Iron

You don't need a steak to reach your daily intake.


6. Best Vegan Calcium Sources  

Calcium is another nutrient that can be a little bit trickier to find in a vegan diet. Our list of the best vegan calcium sources should provide ideas on how to meet your daily calcium intake. 


Best Vegan Calcium Sources

Don't miss out on the benefits of calcium just because you're plant-based.

1 year agoBy Monica Green


7. 11 Benefits of Chia Seeds for Your Health

A vegan favorite, chia seeds have a host of health benefits that will help keep you on track for your vegan journey.


11 Benefits of Chia Seeds for Your Health

Who knew you could pack so much into one little seed?


8. 15 High-Protein Vegan Breakfast Recipes To Actually Keep You Full  

Breakfast is the best meal of the day — as long as you play it right. Get some serious recipes inspiration to kick start your mornings.  


15 High-Protein Vegan Breakfast Recipes To Actually Keep You Full

Get your day off to the best start with these plant-powered recipes.

3 years agoBy Lauren Dawes



Written by: Chermaine Samphire

What should someone new to veganism eat?

If you’re newly vegan or just trying it out, the best thing you can do is include plenty of whole, plant-based foods in your diet, like vegetables, beans, pulses, and legumes.  

Try not to focus too much of your diet on plant-based meat substitutes, as they’re usually ultra-processed, rarely healthy, and often disappoint.  

There are plenty of nutritious recipes new vegans can try out. Bean-based stews and stir-fries with plenty of vegetables are delicious, cost-effective, and simple to make.  

As with every other diet, the most important thing is making sure it’s well balanced. 


Is it healthy to be vegan? 

There can be many health benefits for vegans if they follow a well-balanced diet. A vegan diet can be high in vitamins, minerals, fiber, and low in fat (especially saturated fat) if it’s based on whole foods.  

However, it’s easy to eat an unhealthy vegan diet that’s high in ultra-processed foods or salt, fat, and sugar. For a well-rounded diet, choose foods that are: 

  • High in vitamins and minerals 
  • High in fiber 
  • Low in fat, especially saturated fat 
  • Keep you full for longer 


Do vegans eat eggs?

No, vegans do not eat eggs because they do not consume any animal products. There are plenty of alternatives vegans can use in cooking and baking. Aquafaba, the water from a tin of chickpeas, can be used as an emulsifier in mayonnaise and meringue recipes. Apple sauce is a common egg replacement in baking, and silken tofu can be used to make a dish similar to scrambled eggs.  


Is peanut butter vegan? 

Many peanut butters are vegan, but some vegans may choose to avoid brands that contain palm oil due to sustainability concerns. It is possible to find peanut butter that is made with only peanuts, but you'll have to search for specialty brands. Some vegans may also prefer to avoid peanut butter that contains added sugars and instead opt for natural sweeteners, like bananas or other fruits. 

Do vegans eat cheese?  

Vegan cheese is made with plant-based alternatives to milk, like soy or coconut oil. Remember, lactose-free milk is free of the sugar lactose, but it’s still made from dairy and is not suitable for vegans.  


Do vegans eat rice?

Yes, vegans can eat rice as it is a plant-based food. In fact, there are even dairy alternatives made from rice, such as rice milk. 


Take Home Message  

Vegan diets can require some planning to make sure they’re fully rounded in terms of nutrition — but, once you know your stuff, and how to get essential minerals and vitamins in your diet, it can be plain sailing.  

Want more tips and tricks?



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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Joni McMullen
Writer and expert
View Joni McMullen's profile