See how easily you can get what you need!

RDI = Recommended Daily Intake. Listed RDIs are for adults.

MY NUTRIENTS

Here are a couple of examples of what I might eat in a day. As you can see, I get more than enough protein, calcium, and iron. This food is also packed with vitamins, minerals, fiber, antioxidants, and other health-promoting nutrients. I use an app called Cronometer if you are interested in tracking your own nutrition.

Note – all totals are approximate.

Day 1

Breakfast
Oatmeal with mixed berries, flax, almond milk

Lunch
Green and veggie salad with chickpea dressing
Edamame

Dinner
Baked sweet potato with beans, greens, salsa, tofu sour cream

Snack
Berry sorbet

Protein = 53 g Calcium = 1,100 mg Iron = 18 mg

Day 2

Breakfast
Mixed berries
Bowl of leftover beans, sweet potatoes, and avocado

Lunch
Quinoa bean salad

Dinner
Squash lentil chili on brown rice

Snack
Apple

Protein = 50 g Calcium = 1,000 mg Iron = 17 mg

Protein

Where do vegans get their protein?
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Calcium

Is there calcium in vegan food?
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Iron

Where do vegans get iron?
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Macros

Carbs, protein, fat -- what's the right mix?
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Soy

Is soy healthy?
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B12

Where can I get B12 in a vegan diet?
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Vegan Kids

Kids can get all the nutrition they need.
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Nutrition Chart

What nutrients are in what foods?
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What to Eat

Get examples of what to eat.
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