Tool 37/54·Planners
Build a balanced weekly vegan meal plan with real-time tracking of protein, B12, iron, omega-3, and calcium.
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Use this table to hit your protein targets on a vegan diet. Combining sources across the day covers all essential amino acids.
| Food | Protein | Notes |
|---|---|---|
| Seitan | 25g / 100g | Wheat gluten; not for gluten-free diets |
| Tempeh | 19g / 100g | Fermented soy; complete protein + B12 trace |
| Firm Tofu | 17g / 100g | Complete protein; calcium-set = bonus calcium |
| Edamame | 11g / 100g | Complete soy protein; rich in fiber & iron |
| Lentils (cooked) | 9g / 100g | Excellent iron source; pair with vitamin C |
| Black Beans (cooked) | 8g / 100g | High fiber; combine with grains for completeness |
| Chickpeas (cooked) | 9g / 100g | Versatile; pairs with quinoa for complete protein |
| Hemp Seeds | 31g / 100g | Complete protein + omega-3 ALA (ideal 3:1 ratio) |
| Pumpkin Seeds | 19g / 100g | High in iron, zinc & magnesium |
| Quinoa (cooked) | 4g / 100g | Only grain with all 9 essential amino acids |
A well-planned vegan diet can meet all nutritional needs at every stage of life — but "well-planned" is the operative phrase. The key is understanding which nutrients require intentional attention and building meals around plant foods that deliver them reliably. This planner tracks the four nutrients that most commonly fall short in vegan diets: vitamin B12, iron, omega-3 fatty acids, and calcium.
The B12 Non-Negotiable
Vitamin B12 is the one nutrient that simply cannot be reliably obtained from unfortified plant foods. All vegans should either supplement daily (25–100 mcg cyanocobalamin) or consistently eat B12-fortified foods: nutritional yeast, fortified plant milks, and fortified cereals. Deficiency develops slowly and can cause irreversible neurological damage, so this is not optional.
Plant foods contain non-heme iron, which is less readily absorbed than heme iron from meat. Vegans need approximately 1.8 times more dietary iron than omnivores to compensate for lower absorption. The good news: you can significantly boost absorption by pairing iron-rich foods (lentils, pumpkin seeds, quinoa, fortified cereals) with vitamin-C-rich foods (bell peppers, citrus, tomatoes). Avoid drinking tea or coffee with iron-rich meals — tannins and polyphenols inhibit absorption.
The plant-based omega-3, ALA (alpha-linolenic acid), is found in flaxseeds, chia seeds, hemp seeds, and walnuts. Your body converts a small percentage of ALA into the long-chain EPA and DHA your brain and heart need most. Because conversion is inefficient (under 10%), many vegan dietitians recommend an algae-based omega-3 supplement (250–500 mg EPA+DHA daily) — especially for pregnant women and infants. Algae is where fish get their omega-3s in the first place.
Complete Protein Strategy
No single planning session needed. Eat varied legumes, grains, nuts, and seeds daily. Your body pools amino acids and assembles complete proteins across the day.
Calcium Without Dairy
Fortified plant milks, calcium-set tofu, kale, bok choy, white beans, almonds, and sesame seeds deliver 1000 mg/day without any animal products.
Using a tool like Caloria makes tracking these nutrients straightforward day-to-day — especially for B12 and iron, which are easy to overlook but critical for long-term health on a vegan diet.
01
Not at all, with proper planning. Plant foods like seitan (25g/100g), tempeh (19g/100g), tofu (17g/100g), lentils, and beans are protein-dense. The key is variety — combining different plant proteins throughout the day ensures you get all nine essential amino acids. Most adults need 0.8–1.0g of protein per kilogram of body weight, which is easily achievable on a well-planned vegan diet.
02
Vitamin B12 is the most critical: it is found almost exclusively in animal products, so vegans must supplement or eat B12-fortified foods (plant milks, nutritional yeast, fortified cereals) daily. Iron, omega-3 fatty acids (ALA from flaxseeds, chia, walnuts), calcium (fortified milks, tofu, leafy greens), vitamin D, iodine, and zinc also warrant attention. This planner tracks B12, iron, omega-3, and calcium to help you stay on top of them.
03
The old rule of "complementary proteins at every meal" has been updated. Modern research shows your body maintains a pool of amino acids throughout the day. As long as you eat a variety of legumes, grains, nuts, and seeds across the day, you will meet your essential amino acid needs. That said, foods like quinoa, hemp seeds, edamame, and soy are complete proteins on their own, making meal planning even simpler.
04
The recommended dietary allowance (RDA) for adults is 2.4 mcg per day. Because absorption from supplemental B12 is not 100% efficient, most dietitians recommend vegans take 25–100 mcg daily (cyanocobalamin) or eat multiple servings of B12-fortified foods. Fortified nutritional yeast, plant milks, and tempeh are good dietary sources, but a reliable supplement is the safest strategy.
05
Calcium-set tofu can contain 350–500mg per serving. Fortified plant milks (oat, soy, almond) typically provide 300–450mg per cup — comparable to dairy. Leafy greens like kale, bok choy, and broccoli offer well-absorbed calcium. Tahini, white beans, almonds, and fortified orange juice are also notable sources. Aim for 1000 mg per day (1200 mg for adults over 50).
06
Yes — completely free with no sign-up required. Build your weekly vegan meal plan, track micronutrients and macros in real time, and explore the plant protein reference guide. For deeper nutrition tracking including restaurant meals and custom recipes, the Caloria app offers a comprehensive vegan-friendly food database.