How to Craft a Nutritionally Balanced Vegan Diet with the Right Ingredients

Updated November 14, 2023

Many people believe they need animal-based food for a balanced diet—but that’s simply not true. In fact, many of the nutrients contained in animal-based food can easily be found in plants.

The important thing is to get back to the basics with ingredients—and Dr. McDougall offers recipes to help you do just that.

But first, discover how to maintain a nutritionally balanced vegan diet.

Protein

Protein is made of 20 different amino acids—9 of which your body can’t make. Instead, your body gets these amino acids from your diet—which is why protein is such a large concern for those choosing a plant-based diet.

Luckily, meat isn’t the only source of protein. You can get them from plant sources as well. With plant-based diets, you can ensure you have all the amino acids you need.

You can get plant-based protein from many sources including:

Amaranth
Artichokes
Asparagus
Bananas
Beans
Blackberries
Broccoli
Brussels sprouts
Chia seeds
Edamame
Green peas
Lentils
Nectarines
Nutritional yeast
Quinoa
Oats
Potatoes
Seitan
Soy milk
Spelt
Spinach
Spirulina
Sweet potatoes
Tempeh
Teff
Tofu
Wild rice

Most people need about 0.36 grams of protein per pound of body weight daily.

Iron

Your body needs this essential mineral for various bodily functions, including:

Assisting oxygen transportation through muscles
Generating energy
Maintaining and improving skin, hair and nail health
Producing red blood cells

Iron can be found in many plants, including:

Beans
Lentils
Spinach
Swiss chard
Tofu
Tempeh
Whole grains

Women need approximately 32 milligrams of iron per day, and men need 14 milligrams.

Calcium

Calcium helps with heart, bone and muscle health. It also assists with cell function and communication. You may not know this, but getting enough calcium can help control blood pressure and minimize the chance of developing kidney stones.

You don’t need dairy to get your daily dose of calcium; instead, get your calcium from these sources:

Beans
Bok choy
Broccoli
Collard greens
Edamame
Figs
Kale
Oranges
Seeds
Soybeans
Spinach
Soy milk
Tempeh
Tofu
Tortilla

Adults 19–50 require around 2,500 milligrams of calcium per day, and adults 51 and older need about 2,000.

Vitamin B12

This vitamin keeps your body healthy in many ways:

Creates and divides red blood cells
Maintains brain health
Helps prevent and alleviate depression
Helps prevent macular degeneration
Protects the nervous system

Taking a B12 supplement daily is very effective. You can also get B12 from plant sources such as:

Fortified almond milk
Fortified cereals
Fortified soy milk
Nori
Nutritional yeast
Seaweed
Shiitake mushrooms (dried)

Adults need 2.4 micrograms of B12 a day.

Omega-3 Fatty Acids

Omega-3 fatty acids help maintain your heart, brain, kidney and overall health. Your body cannot manufacture these acids, relying instead on the food you consume. Your body should get everything is needs from a well-balanced whole food, plant based diet but if you are wanting a bit more, look to plant-based sources rich in omega-3s, such as:

Brussel sprouts
Chia seeds
Edamame
Flaxseeds
Kidney beans
Seaweed
Walnuts

An adult should eat around 3 grams of omega-3 fatty acids a day.

Vitamin D

Vitamin D helps your body take in calcium and phosphorus, which bolsters your ability to maintain strong bones and a healthy immune system. You can get vitamin D from:

Fortified almond milk
Fortified cereals
Fortified orange juice
Fortified soy milk
Fortified tofu
Mushrooms

Don’t forget about sunshine. You also get vitamin D from going outside.

Adults under 70 need 600 international units (IU) of vitamin D daily; people 70 and older need 800 IU.

Zinc

Zinc is an essential mineral, meaning your body cannot make it on its own. It all comes down to what you eat. Your body needs zinc because it boosts your metabolism and immune system. It also helps wounds heal faster and is crucial to your sense of taste and smell.

You can get zinc from:

Almonds
Beans
Brown rice
Cashews
Flaxseed
Fortified cereals
Legumes
Lentils
Oats
Pecans
Pumpkin seeds
Sesame seeds
Sunflower seeds
Tempeh
Tofu
Whole grains

Adult men should aim for 11 milligrams of zinc a day, while women should aim for 8 milligrams.

It’s Easy to Have a Nutritionally Balanced Vegan Diet

It’s a lot easier to stay healthy on a vegan diet than people think. With proper, nutrient-dense meals (instead of artificial, pre-made stuff), you can absolutely achieve a balanced diet.

If you don’t believe us, examine success stories like Esther, who got her life back thanks to a plant-based diet.