Vegan
Excludes all animal products including meat, dairy, eggs, and honey. Relies entirely on plant-based foods for nutrition.
Goal of the plan
Source best-for note: Ethical eating, environmental sustainability, heart health.
Who it is for
The source category is Plant-Based, with difficulty marked Moderate.
Example meals and foods
The source macro split is 15% protein, 55% carbohydrate, and 30% fat.
Meal timing: 3 meals plus snacks, emphasis on variety.
- Legumes & beans
- Tofu & tempeh
- Whole grains
- Vegetables
- Fruits
- Nuts & seeds
- Plant milks
- Nutritional yeast
- Seitan
- Avocados
Foods to limit or adapt
- Meat & poultry
- Fish & seafood
- Dairy
- Eggs
- Honey
- Gelatin
- Whey
- Casein
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionRequires B12 supplementation. Monitor iron, zinc, omega-3, and vitamin D. Protein combining important for athletes.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
Alkaline Diet
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Flexible Dieting (IIFYM)