How to nourish your body with vegan meals
Going vegan can mess with your head at first. You stand in the grocery store staring at vegetables like you’ve never seen food before. Everything you knew about cooking just flies out the window.
But honestly? It gets way easier. Your body figures it out faster than you’d think. The panic about every meal goes away pretty quickly. Doctors at Core Medical & Wellness see this all the time with their patients. People switch to plant-based eating and do great once they nail down the basics.
Start with protein-rich plant foods
Lentils work really well for protein. One cup has 18 grams. Black beans and chickpeas give you almost the same amount. Dried beans are super cheap, too. You can grab a bag for two quid and stretch it across several meals.
People hate tofu, but it doesn’t deserve it. Cook it with literally any seasoning, and it absorbs all that flavour. You get 10 grams of protein from half a cup. Tempeh has a nutty flavour that’s pretty addictive once you get used to it. Can’t eat soya? Quinoa works instead. It’s one of those rare plants that has every amino acid your body can’t produce alone.
Hemp seeds surprised a lot of people with their protein content. Just three tablespoons pack 10 grams. Spread some almond butter on your toast. Toss chia seeds in your morning drink. Small stuff like this really adds up.
Build balanced plates for every meal
Living on pasta and bread sounds great until you feel sluggish all the time. Your plate needs protein, carbohydrates, fats, and vegetables that are something other than beige.
Porridge with almond butter works well for breakfast. Grab whatever berries are cheap that week. Throw in flaxseeds if you think about it. Maybe you want something savoury, though. Scrambled tofu with spinach fills you up. Toast on the side helps you make it to lunch without snacking.
Lunch and dinner don’t need to be complicated:
● Load up half your plate with vegetables in different colours
● Add beans, lentils, or tempeh to one quarter
● Fill the last quarter with brown rice or whole grains
● Pour some olive oil or tahini on top
Pretty straightforward once you get the hang of it. Change up your vegetables every couple of days. Rotate your protein, too. Otherwise, you’ll eat the same thing for a month straight and hate it.
Get enough of the nutrients that matter
Some nutrients won’t magically show up in your diet. You have to think about them or things go sideways fast.
Vitamin B12
B12 is one nutrient you can’t ignore on a vegan diet. Plants don’t naturally provide it, so you’ll need to get it from fortified foods or a supplement. When levels drop, people often feel more tired or run-down than usual, and it can take a while to realise what’s going on. Keeping B12 steady also supports normal nerve function, so it’s worth staying on top of. The good news is that getting enough is simple: add some cheesy tasting nutritional yeast, eat fortified cereals, or take a basic B12 supplement.
Iron & Vitamin C
Your body can struggle to absorb iron from plant foods on their own. Spinach and other leafy greens have iron, but absorption is limited. Eating vitamin C‑rich foods at the same meal, such as orange slices with a spinach salad, tomatoes in lentil soup, or bell peppers, helps your body take in more iron. The US National Institutes of Health says most adults need between 8 and 18 milligrams daily.
Calcium & Omega 3’s
Your bones still need calcium, whatever your diet looks like. Leafy greens provide some, but most people need extra sources to meet their daily needs. Fortified plant milks help fill the gap, and tahini is surprisingly high in calcium as well. Adults generally need around 1,000 milligrams a day, and it’s best to spread it across meals because your body absorbs smaller amounts more easily.
Flaxseeds, chia seeds, and walnuts all contain Omega 3’s, and they’re easy to add to everyday meals. Your body does convert these plant-based Omega 3’s into the form it uses, although the conversion rate can be low for many people. An algae-based Omega 3 supplement is a simple way to make sure you’re getting enough without having to think too much about it.
Prep smart to save time
Take-away four nights a week gets expensive and unhealthy fast. Sunday meal prep changes everything. Two hours of work handles the whole week.
Make a huge batch of brown rice or quinoa on Sunday. Whichever one you’re feeling. Cool quickly and it will store for three days in the fridge, no problem. Throw some vegetables on a sheet pan to roast. Carrots, broccoli, and sweet potatoes roast at the same temperature. Cut up raw veg for snacks while you’re waiting around – store in cool water and/or sealed containers in the fridge.
Beans need time to cook, but they’re worth it. Make a big pot and you’re covered for most of the week. Baked tempeh with soya sauce and garlic stays good for days, too. Having this stuff ready means you can throw together dinner in five minutes.
Mason-jar salads solve the lunch problem completely. Put dressing at the bottom so nothing gets soggy. Layer vegetables, grains, protein, and greens going up. Shake it when you’re ready to eat. These last three or four days have been easy.
Always make extra soup or curry. Freeze half in single portions. Future you will appreciate having real food ready. These meals actually taste better the second day.
Listen to your body
Some people thrive on raw foods. Others need everything cooked, or their stomachs rebel. Six small meals work for some. Three bigger ones work for others. There’s no single right way to do this.
Pay attention after eating. Still hungry an hour later? Next time, add more protein or fat. Tired every afternoon? Iron levels might be low. Exhausted, no matter how much sleep you get? Time to check B12 levels.
Tracking food for a week helps when something feels off. Apps show exactly what’s missing from your diet. Then you can fix it. The USDA’s MyPlate has good information on building balanced meals.
Hit the farmers’ market and grab a vegetable you’ve never cooked. Try proteins you haven’t used before. Keep testing until you find things you actually want to eat. Forcing yourself to eat food you hate never works long-term.
Making it work for your life
Vegan eating works when you stop trying to be perfect about it. Focus on whole foods most of the time. Take supplements for the nutrients that are hard to get. Prep what you can when you have time. Pay attention to how your body responds.
Maybe start with two vegan meals a week if you’re new to this. See what you like and what you don’t. Add more meals when it feels right. Nobody’s judging how fast you go. Just find something that fits your life and keeps you healthy.
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