Thriving on Plants: How to Build a Strong, Balanced Vegan Diet

The vegan diet is unlike any other. Unlike vegetarian diets, which include dairy and eggs, veganism is entirely plant-based—which means it requires a more thoughtful approach to nutrition. But that extra effort comes with rewards. A well-planned vegan diet can reduce the risk of chronic diseases, improve overall health, and minimize environmental impact.

By eliminating animal products, vegans remove sources of cholesterol, high levels of saturated fat, and certain proteins linked to disease. Instead, they fill their plates with fiber, antioxidants, and nutrient-dense plant foods that fuel the body and support long-term wellness.

However, thriving on a vegan diet isn’t just about cutting out animal products—it’s about making sure your body gets everything it needs. Let’s break down the key nutrients to focus on and how to build a plant-based diet that supports optimal health and vitality.

Macronutrients: Accounting for Protein and Healthy Fats in Plant-Based Eating

Protein: Essential for Strength and Repair

• Protein builds muscles, enzymes, immune cells, and hormones—it’s the body's repair system.
• Do vegans get enough protein? Absolutely—if they eat a variety of plant foods.
• Best vegan sources: Legumes (lentils, beans, chickpeas), tofu, tempeh, quinoa, nuts, seeds, and whole grains.
• The Myth of “Complete” Proteins: All plant proteins contain all essential amino acids, but some provide lower amounts of one or more. Eating a variety of plant foods—like rice and beans—helps ensure you meet your full amino acid needs over the course of the day.

Healthy Fats: Brain, Hormones, and Cellular Health

• Omega-3s are critical for brain function, heart health, and reducing inflammation.
• Plant sources of Omega-3s: Flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
• Since the body’s ability to convert plant-based omega-3s (ALA) into DHA and EPA varies by individual—and may be inefficient for some—supplementing with algae-based DHA and EPA can help ensure adequate levels.

Micronutrients: Key Vitamins and Minerals to Watch on a Vegan Diet

• Vitamin B12 → Nervous System & Red Blood Cells
• • Essential for brain health, energy production, and preventing anemia.
  • Not found in plants—vegans must get it from fortified foods (nutritional yeast, plant-based milks, cereals) or supplements.
• Vitamin D → Bone Strength & Immunity
• • Supports calcium absorption and immune function.
  • Best vegan sources: Sunlight exposure, fortified plant milks, select mushrooms.
  • Many people—vegan or not—benefit from vitamin D supplements, especially in winter.
• Iron → Blood & Oxygen Transport
• • Found in plant foods but less efficiently absorbed than animal-based heme iron.
  • Boost absorption: Pair iron-rich foods with vitamin C (e.g., lentils + bell peppers).
  • Best vegan sources: Lentils, beans, quinoa, spinach, tofu, pumpkin seeds.
• Calcium → Bone & Heart Health
• • Not just for bones—calcium is essential for muscle function and nerve signaling.
  • Best vegan sources: Fortified plant milks, leafy greens (bok choy, kale), almonds, tofu, tahini.
• Zinc → Immune Function & Wound Healing
• • Found in lower amounts in plants but essential for immune strength and cell repair.
  • Best vegan sources: Legumes, nuts, seeds (pumpkin, hemp), whole grains.

Making a Vegan Diet Work for You

A well-balanced vegan diet isn’t just about what you avoid—it’s about what you add. To thrive on plants, focus on:

• Variety: The more diverse your diet, the better your nutrient intake.
• Fortified Foods & Supplements: Some nutrients, like B12 and Vitamin D, require extra attention.
• Nutrient Pairing: Combine foods to support nutrient use—pair iron-rich foods with vitamin C for better absorption, legumes with grains to provide all essential amino acids, and calcium-rich foods with vitamin D to support bone health.

Switching to a plant-based lifestyle doesn’t mean missing out—it means rethinking food as fuel that builds a stronger, healthier you.

Dig Deeper

For a deeper guide to building a balanced, nutrient-rich plant-based lifestyle, turn to Chapter 11: “Powering Up with Plants” in Life in Every Bite: Exploring the Science of Healthy Eating. vegancurator.com/book