Vegetarian & vegan
Well-planned vegetarian and vegan diets can be healthy at every age. The key is to plan for a few nutrients that are harder to get without meat, fish or (for vegans) dairy and eggs.
Enjoy more
- Protein: tofu, tempeh, edamame, beans, lentils, chickpeas, seitan
- Iron: lentils, beans, tofu, leafy greens, fortified cereals, with vitamin C
- Calcium: fortified plant milks and yogurts, calcium-set tofu, tahini
- Omega-3: ground flaxseed, chia, walnuts
- Zinc: pumpkin seeds, cashews, oats
- Iodine: iodised salt or a supplement if you have no dairy
Limit
- Relying on processed meat substitutes every day
- Too many refined carbs with little protein
- Skipping B12 (it is not found reliably in plant foods)
A sample day
| Breakfast | Tofu scramble with spinach and wholegrain toast |
|---|---|
| Lunch | Lentil and quinoa bowl with roasted vegetables and tahini |
| Snack | Fortified soy yogurt with chia and berries |
| Dinner | Chickpea and spinach curry with brown rice |
Helpful tips
- Include a protein food at every meal.
- Pair iron-rich plants with vitamin C (peppers, citrus, tomatoes).
Check with your doctor
Vegans need a reliable source of vitamin B12, usually a supplement or fortified foods. Ask a pharmacist or doctor about the right dose.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.