Vegan Dietary Requirements

Vegans concerned about their health should focus on eating enough of wholesome, fortified meals.


Protein- and iron-rich legumes should substitute these animal products.
Beans, lentils, and peas include 10–20 grams of protein per cup.

Seeds, nuts, and butters

Vegan get benefit from  nuts and seeds include 5–12 grams of protein every 1-ounce  serving.They're a good substitute for animal protein.

Hemp, flax, chia seeds

All three have more protein than most seeds.
Hemp seeds include 9 grams of full, readily digested protein per ounce (28 grams)—up to 50% more than other seeds. 


Tofu—pressed soybean curds—is  meat substitute. Sautéed, grilled, or scrambled. It replaces eggs in omelets, frittatas, and quiches. It may replace fish in many meals due to its particular flavor.

Calcium-fortified plant milks

 consume calcium-fortified plant milks and yogurts daily.
Soy or hemp milks and yogurts can boost protein consumption. Coconut, almond, rice, and oat milks have less.


Seaweed contains DHA, a healthy necessary fatty acid.
Spirulina and chlorella are full protein algae.
Two teaspoons (30 ml) provide 8 grams of protein.


Deactivated nutritional yeast S. cerevisiae. Protein and fiber are 16 and 6 grams every 28-gram ounce. Nutritional yeast contains B12.

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