Vegan Nutrition Checklist: Get Everything You Need

Eating a plant-based diet is very popular at the moment and can be one of the healthiest decisions

you make for your longevity, strength, fitness, and overall health.

But ensure that you’re getting everything your body needs as it can be easy to leave important nutrition sources out.


Include these important food sources.


  • 3 Servings of Fruit. The bread and butter of a vegan diet is

fruit. Not only do they contain a very good source of

carbohydrates, but they are also plentiful in fibre and

micro-nutrients.


  • Cruciferous Vegetables. Eat as much as you want. Foods

like broccoli, spinach, and kale will provide you with a very

good source of complex carbohydrates, fibre, and a good

source of protein.


  • Beans. A general term for any bean or legume. Beans will

serve as your main source of protein on a plant-based diet,

so be sure to consume at least 2 servings daily. Top Tip: Go

for kidney beans and red lentils as these contain a good

source of iron.


  • Berries. Berries truly are the king of the fruit kingdom. They

have been shown to limit oxidative stress and help you to

achieve better strength, endurance, and physical

conditioning in the gym.


  • Nuts and Seeds. It can be difficult to get a good source of omega

fatty acids on a vegan diet but flax seeds, chia seeds, nuts and

even hemp powder can provide a very good source of

omega fatty acids and protein.


  • B12. You’ll find that this vitamin is quite limited on a vegan

diet, but it is still possible. In fact, most insects contain a

high source of b vitamins and protein - perhaps it's time to

give the little guys a chance in your diet. Conversely, you

could supplement or drink fortified milk.


  • Creatine. Creatine is an important component for any

strength athlete. It’s not commonly found in a plant-based

diet, and you’ll need to consume a minimal amount by

supplementing daily.



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