Tool 41/54·Planners
Build a week of whole-food plant-based meals and track B12, iron, and omega-3 alongside your macros.
Breakfast
Overnight Oats with Chia & Berries
380 cal · 14g protein
Lunch
Tempeh & Roasted Veggie Buddha Bowl
520 cal · 28g protein
Dinner
Seitan Tacos with Walnut Crumble & Salsa
580 cal · 34g protein
Snack
Walnuts & Dried Figs (30 g each)
280 cal · 5g protein
| Slot | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Overnight Oats… | Tofu Scramble… | Smoothie Bowl… | Whole-Wheat Toast… | Lentil &… | Overnight Oats… | Smoothie Bowl… |
| Lunch | Tempeh &… | Black Bean… | Seitan Stir-Fry… | Lentil Soup… | Chickpea Avocado… | Edamame &… | Black Bean… |
| Dinner | Seitan Tacos… | Tempeh Bolognese… | Chickpea Tikka… | Tofu Teriyaki… | Black-Eyed Pea… | Walnut &… | Seitan Tacos… |
| Snack | Walnuts &… | Hummus &… | Nutritional Yeast… | Chia Seed… | Roasted Chickpeas… | Walnuts &… | Chia Seed… |
| Cal | 1760 | 1590 | 1710 | 1600 | 1520 | 1700 | 1730 |
Mon — Total Calories
1760
kcal
Key nutrients to monitor on a plant-based diet
B12 low. Add nutritional yeast, fortified plant milk, or a B12 supplement.
A whole-food plant-based diet is rich in most essential nutrients, but a few require special attention. Use this reference to understand your targets and the best food sources.
A well-planned whole-food plant-based (WFPB) diet provides ample protein, fiber, vitamins, and minerals — but it requires more intentional food pairing than an omnivorous diet. The key is variety and completeness: rotating through legumes, whole grains, nuts, seeds, and vegetables ensures you cover all essential amino acids and micronutrients throughout the week.
The Plate Method for Plant-Based Eating
Fill half your plate with non-starchy vegetables, one quarter with whole grains or starchy vegetables, and one quarter with a protein-rich plant food (seitan, tofu, tempeh, legumes). Add a small serving of healthy fats (nuts, seeds, avocado) and a vitamin C source with iron-rich meals.
Not all plant proteins are equal in density or completeness. Seitan leads with ~25 g per 100 g and is ideal for those without gluten sensitivity. Tempeh (fermented soy) offers ~19 g per 100 g alongside probiotics and better mineral absorption. Firm tofu provides ~17 g per 100 g and is incredibly versatile. Legumes such as lentils and chickpeas average 8–9 g per 100 g cooked and deliver exceptional fiber alongside their protein. Track your intake with Caloria to make sure you hit your targets daily.
Vitamin B12 is produced by bacteria and is not reliably present in any plant food. Deficiency can cause irreversible neurological damage and takes years to become apparent because the body stores B12. Every person following a plant-based diet should either consume B12-fortified foods (nutritional yeast, plant milks, cereals) providing at least 2.4 mcg daily, or take a weekly high-dose supplement (2,500 mcg cyanocobalamin once per week). Do not rely on seaweed or fermented foods as B12 sources — they contain inactive B12 analogues.
Plant foods provide ALA (alpha-linolenic acid) from walnuts, chia seeds, flaxseeds, and hemp seeds. The body converts ALA to EPA and DHA, but conversion efficiency is low (roughly 5–10% to EPA and under 1% to DHA). For optimal brain and cardiovascular health, consider supplementing with algae-based DHA/EPA, which is the same form found in fatty fish — and the original source fish consume. Aim for 250–500 mg of combined EPA+DHA per day.
01
Vitamin B12 is the only nutrient that cannot be reliably obtained from whole plant foods — a supplement or fortified foods are essential. Iron, zinc, and calcium are present in plants but less bioavailable than animal sources. Omega-3 fatty acids (EPA/DHA) are best obtained from algae oil supplements, since ALA from flax and chia converts poorly. Long-chain DHA/EPA are critical for brain health.
02
Yes. High-protein plant foods include seitan (~25 g per 100 g), tempeh (~19 g), firm tofu (~17 g), edamame (~11 g), lentils (~9 g cooked), and chickpeas (~8 g cooked). Eating a variety of these throughout the day covers all essential amino acids. Aim for 1.2–1.6 g of protein per kg of body weight if you are active.
03
Plant-based iron (non-heme iron) is less readily absorbed than heme iron from meat, but absorption can be boosted significantly. Pair iron-rich foods (lentils, tofu, spinach) with vitamin C sources (bell peppers, tomatoes, citrus). Avoid drinking tea or coffee with meals, as tannins inhibit absorption. Soaking and cooking legumes reduces phytic acid, further improving bioavailability.
04
Seitan (wheat gluten) is an excellent high-protein plant food for most people — it provides around 25 g of protein per 100 g and is low in fat. However, it is not suitable for people with celiac disease or non-celiac gluten sensitivity. If you react to gluten, use tempeh, tofu, or legumes as your primary protein sources instead.
05
Caloric needs vary by body size, age, sex, and activity level. Most moderately active adults need 1,800–2,400 calories per day. Whole plant foods tend to be higher in fiber and water content, which promotes satiety at lower calorie densities. This planner gives you a full nutritional breakdown so you can adjust portion sizes to meet your personal calorie target.
06
A well-planned whole-food plant-based diet can meet most nutrient needs, but experts universally recommend a vitamin B12 supplement (at least 25–1,000 mcg daily, depending on frequency). Many people also benefit from vitamin D (especially in low-sunlight climates), algae-based omega-3 (EPA/DHA), iodine (if not using iodized salt or seaweed), and zinc. A plant-specific multivitamin is a convenient safety net.