Vegan nutrition plan: sustainable, healthy and tasty through everyday life

The vegan diet is a particular (strict) form of the vegetarian diet, in which only plant foods are eaten. Not only foods of animal origin are excluded, but in most cases also products in whose manufacture animal components are used. (1)

People who eat a vegan diet do so for a wide variety of reasons. Often it is tied to a particular way of living, with the intention of avoiding all forms of exploitation of or cruelty towards animals as far as possible. That is why vegans also often do not use everyday objects or materials that come from animals, such as leather, wool or fur. (1)

A vegan diet is also considered particularly sustainable, because it conserves resources and considerably improves the ecological footprint. A 2022 study by the University of California and Stanford University simulated the effects of a plant based way of living over the next 15 years. A worldwide switch to a vegan diet could lower CO₂ emissions by 68 per cent by the end of this century. That would correspond to roughly half of the emission reduction needed in order to limit global warming to a maximum of two degrees Celsius above the pre-industrial level. (2)

On top of that come the positive effects on health: people who eat a vegan diet usually take in more fruit, vegetables, wholegrain products and fibre automatically, which can have a positive effect on cardiovascular health, blood pressure and weight. Beyond that, a vegan diet is associated with a lower risk of certain diseases such as cancer. (3)

A vegan nutrition plan can supply you with all essential macronutrients and micronutrients, as long as you take a few things into account. The potentially critical nutrients are particularly important here. Getting a sufficient intake of some nutrients can be more difficult on a vegan diet. That is mainly because the levels of some nutrients are lower in plant foods, or because they can be absorbed less well by the body (bioavailability).

This applies to vitamin B12 in particular. According to current knowledge, a sufficient supply can only be ensured through a food supplement. Beyond that, particular attention should be paid to the targeted inclusion of iron, omega-3 fatty acids, calcium, iodine and protein, vitamin D, riboflavin, zinc, selenium and, if applicable, vitamin A.

A typical vegan weekly plan should therefore:

• be varied, with a health promoting and diverse choice of foods based on fruit and vegetables, wholegrain cereals, wholegrain products and potatoes, pulses, nuts and the use of plant oils, along with little salt and sugar.
• rely on fresh, unprocessed foods that have a particularly high nutrient density, or also fall back on fortified foods (for example almond milk with calcium).
• include a high quality (vitamin B12) preparation. It is also advisable to have your blood values checked by a doctor regularly.
• contain iodised table salt as well, in order to cover the need for iodine.
• be practical to put into action in everyday life.

It can make sense to seek information and advice from a qualified nutrition professional. This applies especially to the vulnerable groups of children, young people, pregnant women, breastfeeding women and older people. (1)

Here is a small vegan nutrition plan as an example for one day:

• Breakfast: porridge with oat milk, banana, linseed, almond butter and berries
• Lunch: quinoa bowl with baked tofu, edamame, broccoli and sesame dressing. A handful of nuts for dessert.
• Dinner: lentil curry with basmati rice and coriander

At Foodpunk you do not get an off the peg nutrition plan. Our vegan nutrition plans are tailored individually to you, your goals and your preferences. In doing so, our nutrition scientists take into account the phase of life you are in as well as the particular requirements that come with a vegan diet. Whether that is a vegan nutrition plan without soya, gluten free or for losing weight.

Your plan contains a colourful selection of suitable dishes, which are also well suited to meal prep for a busy everyday life and for the whole family. Get a free taste of it in our recipe section and discover creative and healthy vegan recipes that are guaranteed to inspire you.

A vegan nutrition plan helps you to make your diet healthy, balanced and sustainable. Whether you are new to plant based eating or simply looking for variety, a well thought out plan saves you time, avoids nutrient gaps and means you get to enjoy really tasty dishes into the bargain.