Include a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet to ensure you're getting a variety of nutrients.
Include protein-rich plant foods such as beans, lentils, tofu, tempeh, nuts, and seeds in your meals to meet your protein needs.
Include plant-based sources of omega-3 fats, such as flaxseeds, chia seeds, walnuts, and hemp seeds.
Include iron-rich plant foods such as lentils, beans, tofu, spinach, and quinoa in your diet, and pair them with foods high in vitamin C to enhance iron absorption.
Vitamin B12 is not naturally found in plant foods, so consider taking a B12 supplement or consuming B12-fortified foods such as plant milk.
Include calcium-rich foods such as leafy green vegetables, almonds, tahini, and calcium-fortified plant milk or juice in your diet.
Consider taking a vitamin D supplement, especially if you live in a region with limited sunlight, as few plant foods contain vitamin D.
Plant-based foods are often less calorie-dense than animal products, so make sure you're eating enough to meet your energy needs.
Drink plenty of water and include hydrating foods such as fruits and vegetables in your diet.
If you're concerned about meeting your nutrient needs on a vegan diet, consider taking a vegan multivitamin.