Vegan Nutrition Checklist: Get Everything You Need

Eating a plant-based diet can be one of the healthiest decisions you make for your longevity, strength, fitness, and overall health. Ensure that you’re getting everything your body needs. 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 fiber and micronutrients.  

  • 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, fiber, 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.  

  • Flax Seeds. It can be difficult to get a good source of omega fatty acids on a vegan diet but flax seeds, chia seeds, 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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