Diet guide
Eating more plants, the practical way
You can go fully vegan or just eat meat a few times a week. Either way, a little planning around protein and a handful of nutrients makes the difference between feeling great and feeling flat.
"Plant-based" can mean mostly plants or only plants. Built around beans, lentils, tofu, whole grains, vegetables, fruit, nuts and seeds, it can be very healthy. If you cut out all animal foods, you need a reliable source of vitamin B12 from fortified foods or a supplement, and you should plan for iron, iodine, calcium, vitamin D and omega-3.
Flexitarian to vegan
The words get used loosely, so here's what they usually mean:
- Flexitarian: mostly plants, with meat or fish now and then, say two or three times a week.
- Pescatarian: no meat, but fish and seafood are in.
- Vegetarian: no meat or fish. Most vegetarians still eat eggs and dairy.
- Vegan: no animal foods at all, including eggs, dairy and honey.
The further along you go, the more planning you need. A vegan won't get B12 from food unless it's added.
Plant-based isn't automatically healthy
Chips, white bread, sweets and fizzy drinks are all vegan. So are plenty of meat-free burgers and nuggets that are high in salt and fat. A day of those isn't the diet the research was looking at.
Harvard researchers found this when they split plant foods into healthier ones, like whole grains, beans, nuts, fruit and vegetables, and less healthy ones, like refined grains, potatoes, sweets and sugary drinks. The benefits for heart health showed up with the first group, not the second. What you eat matters more than the label. Our diet quality entry explains the idea.
Nutrients to plan for
Most of these are easy to cover once you know where they come from.
| Nutrient | Where to get it without meat | Watch out for |
|---|---|---|
| Vitamin B12 | Fortified plant milks, fortified breakfast cereals, fortified yeast extract or nutritional yeast, or a supplement | Not optional for vegans. Plants, mushrooms and seaweed aren't reliable sources. A long-term shortfall can damage nerves. |
| Iron | Lentils, beans, tofu, fortified cereals, wholemeal bread, dark leafy greens, dried apricots and figs | Eat it with vitamin C (peppers, citrus, tomatoes) to absorb more. Tea and coffee with meals absorb less. |
| Iodine | Iodised salt, some fortified plant milks, or a supplement | Seaweed varies wildly and can give far too much. Many plant milks, especially organic ones, aren't fortified. |
| Calcium | Calcium-fortified plant milk and yogurt, calcium-set tofu, tahini, kale, bok choy, almonds | Spinach has calcium, but your body absorbs little of it. Shake the carton, since the calcium settles. |
| Vitamin D | Sunlight, fortified foods, a supplement | The NHS suggests everyone in the UK considers 10 micrograms a day in autumn and winter. Many D3 supplements come from sheep's wool, so vegans look for D2 or lichen-based D3. |
| Omega-3 | Ground flaxseed, chia seeds, walnuts, hemp seeds, rapeseed (canola) oil | Your body converts only a little of this plant form into the EPA and DHA found in fish. An algae oil supplement provides them directly. |
| Protein | Tofu, tempeh, edamame, lentils, beans, chickpeas, peanuts, seitan, whole grains | Include a protein food at every meal. See the combos below. |
Zinc matters too. Beans, nuts, seeds and oats cover it for most people.
What the evidence says
Well-planned plant-rich diets are linked with lower rates of heart disease, type 2 diabetes and high blood pressure. They're usually higher in fibre and lower in saturated fat, and they cut out processed meat, which the WHO classes as a cause of bowel cancer. Most of this evidence comes from observational studies, so it shows links rather than proof, and results vary between studies.
A sample day and protein combos
A vegan day that covers the basics:
- Breakfast: porridge made with fortified soya milk, topped with a spoon of ground flaxseed, a sliced banana and a spoon of peanut butter.
- Lunch: wholemeal pitta stuffed with hummus, falafel, salad and a squeeze of lemon. An orange.
- Snack: a small handful of walnuts and a few dried apricots, or a soya yogurt.
- Dinner: tofu and vegetable stir-fry (broccoli, peppers, bok choy) with brown rice or noodles, finished with sesame seeds.
- Plus: a B12 supplement or enough fortified foods, and vitamin D in winter.
Protein pairs that work well:
- Rice and beans, or rice and dal
- Hummus with wholemeal pitta
- Peanut butter on wholegrain toast
- Tofu or tempeh with noodles or rice
You don't need to combine proteins at the same meal. Eating a mix of beans, grains, nuts and soy across the day is enough. For scale, a cup of cooked lentils has about 18 g of protein. US guidance for adults is about 0.8 g of protein per kg of body weight a day, so around 56 g for a 70 kg adult.
Common mistakes
- Taking the meat off the plate and adding nothing. A plate of pasta and vegetables with no beans or tofu leaves you hungry by mid-afternoon.
- Hoping B12 will sort itself out. It won't. Stores last a while, so you may feel fine for months or years before a shortfall shows up as tiredness, pins and needles or low mood.
- Living on meat substitutes. Many are salty and cost more than beans. Use them as a convenience, not the base.
- Switching to an unfortified plant milk. Check the label for calcium, B12 and ideally iodine.
How to start this week
- Pick three meals you already like that are easy to make meat-free: chilli with beans, a veggie curry, a stir-fry with tofu.
- Try one meat-free day, or make every lunch plant-based for a week.
- Swap to a fortified plant milk if you're dropping dairy.
- Sort your B12 now, before you go fully vegan, not after.
- Change one meal at a time. Notice your hunger, energy and digestion.
Easy swaps:
- Beef mince → lentils or chopped mushrooms, or half and half
- Chicken in a curry → chickpeas or tofu
- Scrambled eggs → scrambled tofu with turmeric and black pepper
- Cow's milk → fortified soya milk, which has the most protein of the plant milks
Shopping list and cost tips
A basic week: dried red lentils, tins of chickpeas, kidney and black beans, a block or two of firm tofu, oats, brown rice, wholemeal bread and pasta, frozen peas and spinach, onions, carrots, peppers, bananas, oranges, peanut butter, ground flaxseed, walnuts, fortified soya milk and a jar of curry paste or spices.
- Dried lentils and tinned beans are among the cheapest protein you can buy.
- Frozen vegetables cut waste and cost less than many fresh ones.
- Cook a big pot of chilli, dal or soup on Sunday and eat it for three days.
Finding your spot
You don't have to pick a label and stick to it forever. Plenty of people start by going meat-free on weekdays, then move further along, or settle where it feels right. Our FAQ on whether there's one best diet is a useful reminder that the right one is the one you'll keep.
Is it right for you?
| Your situation | How well it fits |
|---|---|
| You want to eat less meat for health, animals or the planet | A good fit at any point on the spectrum, as long as meals include protein. |
| You're pregnant or breastfeeding | Possible, but B12, iodine, iron, vitamin D and omega-3 matter even more. Ask your midwife, doctor or a dietitian. |
| Feeding young children a vegan diet | Needs careful planning with a health professional, since small stomachs fill up on fibre before getting enough energy. |
| History of disordered eating | Cutting out food groups can mask restriction. Talk to someone you trust first. |
Questions people ask
Do vegans need to take B12?
Yes. Vegans need B12 from fortified foods, such as some plant milks, cereals and yeast extracts, or from a supplement. Plants aren't a reliable source, and running low for a long time can cause anaemia and nerve damage.
Can you get enough protein on a plant-based diet?
Yes, if you include a protein food at each meal. Tofu, tempeh, lentils, beans, soya milk, nuts and whole grains add up quickly, and you don't need to combine them at the same meal.
Is a plant-based diet good for weight loss?
It can be, because beans, vegetables and whole grains fill you up for fewer calories. But a vegan diet heavy in chips, pastries and nuts can still lead to weight gain. The calorie deficit still decides it.
Do I have to go fully vegan to see benefits?
No. Studies link plant-forward eating in general, including flexitarian and vegetarian patterns, with better health. Eating more plants and less processed meat counts, even if you still eat some animal foods.
Is soy safe to eat?
For most people, yes. Tofu, tempeh, edamame and soya milk are good protein sources, and normal food amounts are considered safe. If you have a thyroid condition or a soy allergy, check with your doctor.
Sources
If you're pregnant, breastfeeding, planning a vegan diet for a child, have diabetes, take medicines, or have a history of disordered eating, talk to your doctor or a registered dietitian before cutting out animal foods. If you've been vegan a while without a B12 source and feel tired or get pins and needles, ask your GP or doctor for a blood test. See our medical disclaimer.