Tag: Vegan

Our vegan section holds full calorie-targeted meal plans, recipes, and food lists for anyone eating fully plant-based – whether for ethics, health, environment, or a mix of all three. We cover plans from 1,200 to 2,500 kcal per day, high-protein vegan plans built around legumes, tofu, tempeh, and seitan, budget vegan plans, vegan for weight loss, vegan for athletes, and vegan variations of keto, Mediterranean, and DASH.

Every vegan plan is macronutrient-balanced so protein hits at least 0.8 g/kg body weight (higher for active readers), and every recipe card flags the nutrients that need attention on a plant-based diet: vitamin B12 (supplementation recommended and explained), iron and iron absorption pairing, omega-3 ALA sources with EPA/DHA guidance, calcium, iodine, zinc, and vitamin D. Nutrition data is calculated per serving against the Nutritionix database and USDA references.

Condition-specific vegan content (vegan for diabetes, vegan for high cholesterol, vegan during pregnancy) is written or reviewed by a Registered Dietitian on our team – Brenda Peralta, Kerly Cordova, or Marita Radloff – and medically reviewed by Franco Cuevas, MD. Recipes are developed and tested by Damla Sengul and Andrea, with Latin American plant-based dishes from Andrea and traditional South American recipes contributed by Mirian Montalvo. Nothing on this site is a substitute for individualized advice from your own clinician, especially if you take medications, are pregnant or breastfeeding, or are transitioning off an animal-based diet after many years.