Thriving on a plant-based diet
A plant-based diet can meet every nutritional need, but it requires a little more attention than an omnivorous one. Knowing which nutrients need watching, and where to find them cheaply, is the difference between thriving and simply getting by.
Key points
- Protein is not the challenge most people expect
- Vitamin B12 is the one nutrient that cannot be reliably obtained from plant foods alone
- Iron from plant sources is less readily absorbed than iron from meat
- Calcium is abundant in food, even without consuming dairy
- Omega-3 fatty acids from plant sources are among the cheapest healthy fats
The most common concern people raise about plant-based eating is protein, but there is no need to worry. Lentils, chickpeas, and beans are rich in protein and cost a fraction of what meat costs, when compaired per gram of protein.
Tofu and tempeh, made from soybeans, are complete proteins containing all nine essential amino acids. Whole grains such as quinoa, amaranth, and buckwheat are also complete proteins. Combining grains and legumes covers the body’s need for complete protein as well, even when they are eaten at different meals throughout the day.
Vitamin B12 is the one genuine nutritional gap in a fully plant-based diet, because it is almost exclusively found in animal products. The solution is straightforward: a B12 supplement, or regular consumption of foods fortified with B12, such as nutritional yeast, fortified plant milks, and some breakfast cereals.
Iron deserves some consideration, because it is less readily absorbed from plant foods compared to meat. The solution is to eat iron-rich plant foods alongside a source of vitamin C, which significantly improves iron absorption.
Calcium, omega-3 fatty acids, zinc, and iodine round out the nutrients worth paying attention to.
Here are the key nutrients and their best plant-based sources:
- Protein: Lentils, chickpeas, black beans, kidney beans, tofu, tempeh, edamame, quinoa, and combinations of grains and legumes consumed throughout the day
- Vitamin B12: Fortified nutritional yeast, fortified plant milks, fortified breakfast cereals, or a daily B12 supplement
- Iron: Lentils, chickpeas, kidney beans, tofu, pumpkin seeds, quinoa, fortified cereals, spinach, and kale (always paired with a vitamin C source to improve absorption)
- Calcium: Tofu made with calcium sulphate, fortified plant milks, white beans, kale, bok choy, broccoli, and almonds
- Omega-3 fatty acids: Ground flaxseed, chia seeds, hemp seeds, and walnuts
- Zinc: Legumes, pumpkin seeds, hemp seeds, cashews, oats, and whole grains (soaking or sprouting legumes improves zinc absorption)
- Vitamin D: Produced by the skin in sunlight; in northern climates a supplement is advisable for most people regardless of diet
- Iodine: Iodised salt is the most reliable plant-based source
Here is a short list of online sites with recipes that focus on plant-based eating:
- Budget-Friendly Vegetarian Recipes by Happy veggie Kitchen
- Vegetarian and Vegan Recipes by Budget Byte$
- Budget Vegetarian Recipes by evergreen kitchen