Diet Program Guide
Vegan Diet
Entirely plant-based — no animal products, high in fibre, and nutritionally complete when well-planned
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A vegan diet excludes all animal products — meat, poultry, fish, eggs, dairy and honey. It is based entirely on plant foods: vegetables, fruits, grains, legumes, nuts and seeds. Motivations vary widely, from ethical concerns about animal welfare and environmental sustainability, to health and personal preference.
A well-planned vegan diet can provide all the nutrients the body needs and is associated in research with lower rates of obesity, type 2 diabetes and cardiovascular disease. However, "well-planned" is the operative phrase: certain nutrients found primarily in animal foods — vitamin B12, omega-3 fatty acids (EPA and DHA), iron, zinc, calcium and iodine — require deliberate attention and in some cases supplementation.
Veganism is not inherently healthy. Vegan junk food exists — crisps, biscuits, ready meals and processed plant-based products can all be vegan. A health-supportive vegan diet focuses on whole plant foods, not just foods that happen to contain no animal products.
Key Principles
- All meals built from plants — vegetables, legumes, whole grains, nuts and seeds
- Supplement vitamin B12 — it is not reliably available in plant foods
- Combine plant proteins across the day to cover all essential amino acids
- Include omega-3 sources — flaxseed, chia seeds, walnuts, or an algae-based supplement
- Pair iron-rich foods with vitamin C to improve absorption
- Choose fortified foods (plant milks, cereals) for calcium and iodine
- Prioritise whole foods over processed vegan alternatives
What to Eat & What to Avoid
✓ Eat freely
- All vegetables and leafy greens
- Legumes — lentils, chickpeas, beans
- Tofu, tempeh, edamame
- Whole grains — oats, quinoa, brown rice
- Nuts and nut butters
- Seeds — chia, flax, hemp, pumpkin
- Fruit (all types)
- Fortified plant milks (soy, oat, almond)
- Nutritional yeast (B12-fortified)
- Olive oil, avocado
✗ Excluded
- All meat — beef, chicken, pork, lamb
- All fish and seafood
- Eggs
- Dairy — milk, cheese, yogurt, butter
- Honey
- Gelatin and animal-derived additives
- Processed vegan junk food (limit)
A Typical Vegan Day
Breakfast
Overnight oats with oat milk, chia seeds, banana and almond butter~450 kcal · 16g protein · 18g fat · 58g carbs
Lunch
Large lentil and vegetable soup with wholegrain bread, followed by a handful of walnuts~490 kcal · 24g protein · 14g fat · 65g carbs
Snack
Hummus (150g) with carrot and cucumber sticks, and an apple~260 kcal · 9g protein · 12g fat · 30g carbs
Dinner
Tofu stir-fry with broccoli, peppers, edamame and brown rice, seasoned with tamari and sesame oil~540 kcal · 28g protein · 16g fat · 66g carbs
Who It Suits Best
The vegan diet suits people with strong ethical or environmental motivations to avoid animal products, those who naturally enjoy plant-based cooking, and people looking for a diet high in fibre and plant micronutrients. With careful planning, it is appropriate for most life stages.
It requires more effort than omnivore diets to ensure nutritional completeness, so it's less suitable for people who prefer low-effort meal preparation or who are resistant to food tracking and supplementation. People who are pregnant, breastfeeding or growing need to take particular care with nutrient adequacy.
Advantages & Disadvantages
Advantages
- High in fibre and antioxidants
- Lower in saturated fat
- Ethically and environmentally aligned
- Associated with lower BMI
- Reduces risk of certain chronic diseases
- Can be budget-friendly (legumes, grains)
Disadvantages
- B12 supplementation essential
- Protein requires planning
- Iron and zinc less bioavailable
- Omega-3 (EPA/DHA) needs attention
- More challenging socially
- Higher risk of deficiency if poorly planned
Tips & Tricks
- Supplement B12 — always. Vitamin B12 is not reliably found in plant foods, and deficiency develops slowly but causes serious neurological damage. A daily B12 supplement is non-negotiable on a vegan diet.
- Eat legumes at least twice a day. Lentils, chickpeas and beans are the backbone of vegan protein. A portion at lunch and dinner easily adds 30–40g of protein.
- Pair iron-rich foods with vitamin C. Plant iron (non-haem iron) is less readily absorbed than animal iron. Eating spinach with lemon juice, or lentils with tomatoes, significantly improves absorption.
- Choose calcium-fortified plant milks. Soy milk typically has the best nutritional profile for vegans — it's highest in protein and usually fortified with calcium and vitamin D.
- Don't rely on vegan junk food. Vegan sausages, cheese and ready meals are processed and often low in nutrients. Build your diet on whole foods and treat processed vegan products as occasional convenience.
- Track protein for the first few weeks. It's easy to underestimate how much protein whole plant foods contain. Once you know your high-protein patterns, tracking becomes unnecessary.
Frequently Asked Questions
Can I get enough protein on a vegan diet?
Yes, with planning. Tofu, tempeh, lentils, chickpeas, edamame, seitan, soy milk and plant protein powders all provide substantial protein. It's harder to hit very high protein targets (2g+ per kg) on a vegan diet, but 1.4–1.8g per kg is achievable for most people through whole plant foods and possibly a pea or soy protein supplement.
Which supplements do vegans need?
Vitamin B12 is essential for all vegans. Vitamin D is worth supplementing in low-sunshine climates. Omega-3 (algae-based EPA/DHA) is recommended, particularly for those not eating flaxseed or chia regularly. Iodine (often missing from plant diets unless using iodised salt or seaweed) and calcium (if not consuming fortified foods) may also be needed depending on your diet. A blood test every 1–2 years helps identify any gaps.
Is a vegan diet more expensive?
It depends on what you eat. A whole-food vegan diet based on dried lentils, oats, beans, seasonal vegetables and bulk grains is very inexpensive. A vegan diet based on branded meat substitutes, specialty products and imported superfoods can be expensive. The base ingredients of vegan cooking are among the cheapest foods available.
Can athletes perform well on a vegan diet?
Yes. Several elite athletes train and compete on vegan diets. The main consideration is hitting sufficient protein and calorie intake to support training and recovery, and ensuring iron, B12, zinc and omega-3 levels are adequate. A sports dietitian can help design a vegan eating plan optimised for athletic performance.
Free Tools to Support Your Vegan Diet
Disclaimer: This guide is for general educational purposes only and does not constitute medical or nutritional advice. A well-planned vegan diet requires attention to specific nutrients. Consult a registered dietitian before making significant dietary changes, especially during pregnancy, breastfeeding or if you have a medical condition.
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