A vegan diet can be completely balanced if you plan your meals carefully and follow the general principles of nutritional health. NHS recommendations clearly show that you can obtain all the nutrients you need from a variety of plant-based foods, combined according to the "Eatwell" model.
What does a balanced vegan diet mean?
The basis of your meals should be starchy carbohydrates, preferably whole grains: potatoes (ideally with skin), bread, rice, pasta, cereals. Whole grain varieties provide more fiber and help you feel fuller for longer, maintaining consistent energy throughout the day.
For protein, choose beans, lentils, chickpeas, tofu, tempeh, and other plant-based alternatives daily. These contribute to maintaining muscle mass and also provide fiber and essential minerals. Include nuts and seeds rich in good fats – such as walnuts – recommended daily for their intake of plant-based omega-3s.
The role of "dairy" alternatives and healthy fats
How the Eatwell Guide guides you
A consistent proportion of fruits and vegetables;
A comparable proportion of starchy carbohydrates (preferably whole grains);
Regular portions of protein sources (for vegans: legumes, tofu, tempeh, nuts, seeds);
