Vegan Nutrition Tips For Meal Planning

Vegan nutrition tips for meal planning
By Lisa Middleton, Advanced Sports Dietitian
If you follow a vegan style of eating, Emily Skye meal plans can be modified to help
you meet your nutrition goals. It’s not as simple as substituting tofu for all protein
sources though – so it’s important to consider the variety of options suitable for a
vegan approach to support adequate nutrition for an active lifestyle.
There are a number of nutrients that should be a focus. Protein, iron, zinc, calcium
and Vitamin B12 are nutrients that may be inadequate – depending on your food
intake, it may be necessary for you to take a supplement.
Vegan diets should contain a wide range of wholegrains, legumes, nuts, seeds,
vegetables and fruits. The choice of a variety of products from these food groups
can provide abundant carbohydrates, fibre, vitamins, minerals, antioxidants and
other beneficial nutrients.
When it comes to protein foods, this can be a greater challenge to consume

enough of the amino acids you need but with careful planning you will be closer to
meeting nutrient requirements.
Why protein is critical

Protein is an important structural component for many body systems, and is the
building block for muscle. If you are training regularly then you are in a state of
constant muscle breakdown and synthesis, so having the right variety of protein is
essential to see results from your hard work.
You may have heard the term 'high quality' or 'high biological value' protein, and
this relates to the composition of amino acids within a protein. Some proteins
contain all of the essential amino acids and are considered to be higher quality than
those with some lacking.
How much protein do you need?

The recommended dietary intake (RDI) for protein is around 0.8-1.0g per kilogram
of body weight Therefore an adult woman weighing 70kg needs around 56-70
grams a day, which is about two serves of meat, or three to four serves of beans or
soy. However protein needs will be higher if you are regularly training, potentially
up around 1.5g/kg/day. To consume a wide range of amino acids, it’s essential to
consume a range of different protein-containing foods. You don’t need to have the
exact combination of essential amino acids in every meal, but should incorporate a
variety of protein foods over each day, including:
 Tofu and tempeh
 Legumes
 Falafels
 Nuts
 Seeds
 Nut butters
 Soy milk and products
 Nutritional yeast flakes
 Vegan protein supplements

Any of these could be substituted as the protein source in meals, however try to
include a wide variety rather than the same type all the time. Aim to include one of
these protein-rich plant foods in most meals.
What about carbs?

Wholegrain carbohydrate foods, such as oats, seed/grain breads, brown/wild rice,
pasta and quinoa will also provide small amounts of protein, and are important for
energy. Just be careful to not to switch to too many carbohydrate meals from your
vegetarian plan if you’re on weight loss stream, as this may affect your results.
What's the deal with soy?

Soy provides one of the best quality protein sources for vegans, however there is
ongoing concern around the safety of soy products. This mostly relates to the
phytoestrogen content (phytoestrogens are classified as endocrine disruptors that
can effect regular hormone function).
Unfortunately the evidence is mixed and inconsistent, and therefore it is difficult to

establish a link between intake and human health. The decision to use soy
products regularly or not is a personal one and it may be worth discussing in more
detail with your health practitioner. If you do choose soy or tofu, aim to select the
least processed products you can find, such as fermented tofu, or ensure your soy
milk is made from whole soy beans, not soy protein isolate, which is also most
likely to be genetically modified.
Protein-rich vegan meal substitutes

 Salads: Chickpeas, kidney beans, tempeh, falafel, nuts/seeds, hommus
 Burgers and patties: Chickpeas, lentils, kidney beans, nuts/seeds burgers
with steamed vegetables
 Pasta: Kidney beans, lentils, pesto, nutritional yeast flakes
 Grills: Tofu kebabs, tempeh
 Stir-fry: Tofu, tempeh, nuts, seeds
 Casseroles and curries: Lentils, chickpeas, kidney beans, borlotti beans,
nut butters
 Pizza: Legumes, nutritional yeast flakes, hommus
 Smoothies: Soy milk, soy yoghurt, nuts, seeds, nut butters
 Wraps: Tofu, pureed beans, hommus, nut butters

Achieving a balance of different foods, food combinations and supplements will
help vegans to meet their individual nutrient requirements. Speak to an Accredited
Practising Dietitan for more guidance on individual needs.

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Vegan nutrition tips for meal planning

By Lisa Middleton, Advanced Sports Dietitian

When it comes to protein foods, this can be a greater challenge to consume

Why protein is critical

How much protein do you need?

What about carbs?

What's the deal with soy?

Unfortunately the evidence is mixed and inconsistent, and therefore it is difficult to

Protein-rich vegan meal substitutes

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