Plant-based
Vegan nutrition: where to get protein, B12, and iron
A vegan diet can be complete if you know where to get the key nutrients. Let’s look at protein, B12, iron, and calcium on a plant-based diet.
Protein on a plant-based diet
Protein is in plants too: legumes, tofu, chickpeas, lentils, quinoa, nuts. By combining different sources through the day, it’s easy to hit your protein target without animal products.
- Legumes and soy — the main source.
- Whole grains and quinoa add protein.
- Nuts and seeds — protein and healthy fats.
B12, iron, and calcium — what to watch
Vitamin B12 is found almost only in animal products, so on a vegan diet it’s taken as a supplement — not optional but necessary. Iron from plants is absorbed less well, but vitamin C improves absorption. Calcium comes from fortified plant drinks, tofu, and greens.
How to keep the diet varied
The main risk of veganism is monotony and deficiencies. The solution is variety: different grains, legumes, vegetables, and greens every day, plus keeping an eye on key nutrients.
Food Plan’s vegan menu is built by a nutritionist to cover protein and variety with no repeats — and with no need to plan it all yourself.
Frequently asked questions
Is there enough protein on a vegan diet?
Yes, if the diet is varied. Legumes, soy, quinoa, and nuts make it possible to hit your target. It’s important to eat enough of them and combine them through the day.
Do you have to take B12?
Yes. Vitamin B12 is virtually absent from plant food, so vegans are advised to supplement it — a key safety point of the diet.
Don’t want to count calories every day?
Our nutritionist calculates your target and picks a ready meal plan in a free consultation — and we deliver it across Chișinău.
About the author
Герман Надежда
Nutritionist (MD)
Member of the Association of Nutritionists of Moldova