The Balanced Vegan Diet
Learn how to adopt a balanced vegan diet. Essential B12, complete proteins, algae omega-3s. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
Veganism and its particularities
The vegan diet excludes all animal products: meat, fish, eggs, dairy, honey. It's a choice often motivated by ethics, environment, or health. This lifestyle requires particular attention to certain nutrients to avoid deficiencies.
B12: mandatory supplementation
Vitamin B12 is ESSENTIAL and doesn't exist in plants in sufficient quantities. ALL vegans must supplement, without exception. A B12 deficiency can cause irreversible neurological damage. Take 10 mcg/day or 2000 mcg/week.
Complete vegan proteins
Soy (tofu, tempeh, edamame) and quinoa offer complete proteins. For other sources, combine legumes + grains: rice and beans, hummus and bread, lentils and rice. Aim for at least 1g of protein per kg body weight.
Other critical nutrients
Omega-3 EPA/DHA: algae oil supplementation recommended. Iron: legumes, tofu, leafy greens (with vitamin C). Calcium: calcium-set tofu, fortified plant milk, leafy greens. Iodine: iodized salt or supplement. Zinc: legumes, nuts, seeds.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Vegan Diet
Important: This information is for educational purposes only. Consult a healthcare professional before adopting a vegan diet, especially for children, pregnant or breastfeeding women.
Well-planned veganism can be nutritionally adequate, but it requires more attention than other diets to avoid deficiencies.
Essential Supplementation
Vitamin B12 - MANDATORY
- Why: no reliable plant source
- How much: 10 mcg/day or 2000 mcg/week
- Form: cyanocobalamin or methylcobalamin
- Warning: a deficiency can take years to appear but causes irreversible damage
Omega-3 DHA/EPA
- Why: conversion of ALA to DHA is very low (5-10%)
- Source: algae oil (250-500 mg DHA/day)
- Important: walnuts and flaxseeds provide ALA but not DHA
Vitamin D
- Why: few vegan food sources
- How much: 1000-2000 IU/day, especially in winter
- Form: vegan D3 (lichen) or D2
Vegan Protein Sources
| Food | Protein/100g | Note |
|---|---|---|
| Seitan | 25g | Very rich, avoid if gluten sensitive |
| Tempeh | 19g | Fermented, good digestibility |
| Firm tofu | 8-15g | Versatile, choose calcium-set |
| Cooked lentils | 9g | Rich in iron too |
| Chickpeas | 8g | Hummus base |
| Edamame | 11g | Complete protein |
Sample Meal Plan
Breakfast (400 kcal)
- Oatmeal porridge with fortified soy milk
- Chia and flax seeds
- Berries
- Peanut butter
Lunch (600 kcal)
- Buddha bowl: quinoa, roasted chickpeas, grilled vegetables
- Tahini sauce
- Avocado
Dinner (550 kcal)
- Stir-fried tofu with vegetables
- Brown rice
- Edamame
Snacks (300 kcal)
- Hummus and raw vegetables
- Mixed nuts
- Fortified plant milk
Plant Iron Absorption
Non-heme (plant) iron is less well absorbed. To optimize it:
- Pair with vitamin C: peppers, citrus, broccoli
- Avoid coffee/tea during meals
- Soak legumes before cooking
- Use cast iron cookware
Why Voical Can Help You
On a vegan diet, food tracking is particularly important. Voical helps you verify you’re meeting your protein, iron, and other critical nutrient goals. It’s a valuable tool for maintaining a balanced vegan diet long-term.