Vegan diets are often associated with the prejudice that they cannot provide all vital nutrients, leading to a lack of vitamins and minerals.
Consequently, those who are not well acquainted with veganism are often somewhat critical of the purely plant-based diet.
However, these concerns are unfounded, as individuals who consciously ensure they consume a balanced diet need not fear a sufficient supply of nutrients, even as vegans.
You will now learn how a healthy breakfast works with the vegan lifestyle, how a healthy diet functions in general and what you need to know about it.
Questions to consider about vegan diets
Essentially, everyone should have a rough understanding of what a balanced diet looks like , because omnivores are not immune to nutrient deficiencies and health issues due to malnutrition .
However, if you choose to go vegan and thus limit your selection of nutrient-rich foods, you should definitely ask yourself the following questions about nutrition before completely eliminating animal products:
What does a balanced diet generally look like?
A healthy and balanced diet is characterized by the inclusion of all vital nutrients. These primarily encompass the following three macronutrients:
- Carbohydrates: They provide us with necessary energy and help regulate blood sugar levels.
- Fat: Certain vitamins can only be absorbed by our body through important fatty acids.
- Protein: Proteins are essential for the formation and renewal of cells and participate in numerous metabolic processes.
According to the German Nutrition Society (DGE), 55% of daily caloric intake should consist of carbohydrates , 30% from protein and 15% from fat .
However, a well-rounded diet also supplies your body with sufficient vitamins, minerals, fiber, and secondary plant substances .
The essence of a balanced diet is diversity , as no single food can provide all the essential nutrients. Instead, it is crucial to eat as colorfully as possible in the literal sense.
What is particularly important for a vegan diet?
With a balanced mixed diet with a low proportion of meat and fish products, as recommended by the DGE, animal products contribute to an adequate supply of nutrients .
If you now opt for a plant-based diet, there are certain nutrients whose needs are somewhat more challenging to meet . To guarantee adequate nutrient intake, a thoughtful selection and combination of plant-based foods is crucial.
Critical foods according to to the DGE include, for instance:
- Proteins: Vegans can easily meet their daily protein needs by incorporating legumes, nuts, (whole grain) cereals, oilseeds, and potatoes into their diet. The best way to absorb the proteins from these foods is by combining them.
- Vitamin B12 : A purely plant-based diet does not contain vitamin B12. Therefore, the adequate supply can only be ensured by supplementing it or consuming foods enriched with vitamin B12. Although some herbal products contain vitamin B12 (e.g., spirulina or sauerkraut), they are in a form that the human body cannot utilize. Therefore, be cautious of vitamin B12 deficiency! [1]
- Calcium: The daily requirement for calcium in a vegan diet can be met by green vegetables, nuts, legumes, and soy products .
- Iron: This vital mineral is found in legumes, oilseeds, nuts, whole grains, and some vegetables (e.g., black salsify, spinach, peas). The combination with vitamin C enhances the absorption of iron. Conversely, foods like coffee or black tea inhibit its absorption.
What should not be missing from a vegan meal plan?
Now that we understand the answers to the first two questions, we can also summarize the response to this question:
To ensure adequate intake of all important nutrients, our diet should be as colorful and varied as possible. Particularly for vegans, it is essential to combine different foods to secure nutrient intake.
Therefore, if you choose a vegan diet, the following products should be a fixed part of your diet :
- (Whole grain) cereals (e.g., oats, rye, wheat)
- Legumes (e.g., lentils, beans, chickpeas)
- Nuts (e.g., Brazil nuts, almonds, cashews)
- Oilseeds (e.g., flaxseed, sunflower seeds)
- Soy products (e.g., tofu, soybeans)
- Vegetables
- Fruits
Tips for a vegan breakfast
Muesli with milk or yogurt, breakfast omelets, bread with butter and jam, or pancakes – our favorite dishes to start the day strong are anything but vegan.
Breakfast may be the meal where animal products can be most easily replaced by plant-based alternatives .
Instead of butter, you can use vegetable margarine, delicious tofu scrambled eggs can be made from tofu, and you can easily enjoy your cereal or porridge in a vegan way.
Sample the many (homemade) plant-based drinks and yogurt alternatives and discover your favorites.
Muesli and porridge can especially be enhanced with vegan toppings such as nuts, oilseeds, and fruits, which guarantee the intake of important nutrients.
We also have a delicious vegan breakfast idea for pancake enthusiasts:
Vegan Chia Seed Pancakes
Ingredients
- 100 g oatmeal
- 50 g flour
- 1/2 pkg baking powder
- 1 pkg vanilla sugar
- 1 pinch of salt
- 300 ml vegan plant drink
- 20 g melted coconut oil
- 1.5 tbsp chia seeds
Preparation
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First, crush the oatmeal in a small blender until it becomes a fine flour.
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Then mix the oatmeal with the flour and baking powder.
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Next, add the vanilla sugar and a pinch of salt.
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Next, melt the coconut oil and add it along with the chia seeds to the mixture.
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Finally, pour the vegan milk over the remaining ingredients.
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Gently mix all the ingredients with a spoon until a dough forms. It's not a problem if there are still lumps in the dough; they will disappear during frying.
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Heat a pan and add some oil for frying. Our insider tip is to use a small pan that can also be used for eggs to ensure all pancakes are the same size.
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Gradually add small portions of the dough to the pan and fry the pancakes until golden brown.
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Finally, stack all the pancakes and top them with fruit, nuts, or chia seeds.
Nutritional values
How to go vegan for lunch and dinner
At lunch and dinner, the theory behind our questions about vegan diets can be particularly well applied.
Ensure that
each of your meals
contains (complex)
carbohydrates,
vegetable proteins, and
healthy fats.
Add
seasonal vegetables and fruits, and your dishes will be filled with nutrients.
Delicious vegan dishes include vegetable stir-fries with tofu and rice, whole-grain wraps with beans and avocado, lentil stews, or wonderfully colorful salads with vegan meat substitutes.
Our effortless Buddha Bowl is also a wonderful example of a vegan dish that delivers an array of essential nutrients.
Buddha Bowl with Couscous/Rice/Quinoa
Ingredients
- 30% roasted chickpeas
- 20% arugula
- 20% Verival Protein Oat Couscous, Rice, or Quinoa
- 20% carrots, pumpkin, and sweet potatoes roasted
- 10% avocado
Preparation
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Prepare the chickpeas according to the package instructions.
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Wash, peel, and dice fresh carrots, pumpkin, and sweet potatoes. Then coat with oil, season, and roast in the oven at 200 degrees for 15-20 minutes.
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Sauté the chickpeas in oil until slightly colored.
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Pour boiling water over the Verival Protein Oat Couscous, stir, and let it steep for five minutes.
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Serve all ingredients in your favorite bowl, one at a time.
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Lastly, garnish with almonds, cress, and your favorite pesto.
Delicious vegan snacks
Only delicious snacks can make a balanced vegan diet complete, as they are the ones that help you through your afternoon slump or uplift your mood when you're feeling "hangry" again. ("Hangry" is a blend of the English words "hungry" and "angry," referring to the irritability that comes with hunger.)
Various types of nuts are absolutely classics in the realm of healthy vegan snacks. These small miracle seeds not only supply numerous important nutrients, but they are also deemed aids for weight loss.
Fruit is another delightful alternative for satisfying mild hunger. Examples like berries, pineapples, or mangoes are particularly high in vitamins.
However, as a vegan, you need not forgo sweet treats either. From vegan chocolate bars to chocolate avocado pudding and scrumptious cake creations, your plant-based diet can be as delightful as you wish.
Our recipe for vegan walnut banana bread not only caters to sweet cravings but also provides essential nutrients:
Vegan Walnut Banana Bread
Ingredients
- 2 brown bananas
- 50 g oatmeal
- 100 g spelt flour
- 1 tbsp chia seeds
- 1 tablespoon crushed flaxseed
- 1 tsp. baking powder
- 60 g walnuts
- 1/2 tsp vanilla extract
- 70 ml plant-based drink
- 1 tablespoon coconut oil
- 1 tbsp cocoa powder (as desired)
Preparation
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First, preheat your oven to 180 degrees Celsius (convection).
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Next, use a fork to mash the two bananas into a puree and then place the mixture in a bowl.
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Next, crush the walnuts in a food processor until fine and add them to the bananas.
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Then melt the coconut oil and add it to your mixture.
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Next, incorporate the remaining ingredients into the bowl and mix until a creamy dough forms.
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Then place the banana bread dough in a loaf pan. If needed, lightly grease the pan.
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Optionally, you can add a few whole walnut halves on top of the dough for decoration.
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Now place the banana bread in the oven for about 40 minutes. If the top becomes too dark, you can cover it with foil.
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After baking, remove the banana bread from the oven and let it cool briefly. Then, take the banana bread out of the mold and cut it into slices.
Nutritional values
BMI calculator
Do you know your body mass index? Using our BMI calculator , you can easily calculate your value.
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[1]Shipton, Michael J ; Thachil, Jecko : Vitamin B12 deficiency – A 21st century perspective. In: Clinical Medicine , Royal College of Physicians (2015), pp. 145–150
