So, you’re thinking about ditching meat? Maybe you’re going full-on plant-based, or just cutting back on the stuff. Either way, good for you! A well-planned vegetarian or vegan diet can be healthy, but (and this is a big but) you’ve still got to make sure you’re still getting all the nutrients your body needs.
As a dietitian, I’ve seen plenty of people thrive on meat-free diets; but I’ve also seen people end up with serious nutritional deficiencies which have led to long-lasting damage because they didn’t keep an eye out for the key nutrients they need. So, let’s talk about the big ones to watch out for, and where to find them when meat’s off the menu.
Nutrients of Concern (& Where to Find Them)
1. Protein (No, Beans Aren’t the Only Answer)
Why it matters: Protein builds muscles, keeps your immune system strong, and helps you stay full. Equally, protein is required for the repair of tissues, and there are some essential amino acids which you absolutely need to prevent issues.
Where to get it:
- Legumes: Lentils, chickpeas, black beans—all rockstars.
- Tofu, Tempeh & TVP: Super versatile and packed with protein.
- Quorn Products: Made from mycoprotein and a tasty meat alternative.
- Seitan: Made from Vital Wheat Gluten, with a great texture and a surprising amount of protein.
- Quinoa: A complete protein (meaning it has all essential amino acids).
- Nuts & Seeds: Almonds, chia seeds, hemp seeds—great for snacks or smoothies.
- Dairy/Eggs (if you eat them): Greek yogurt, cottage cheese, and eggs are protein powerhouses.
2. Iron (The Blood Cell Booster)
Why it matters: Iron helps carry oxygen in your red blood cells. Low iron = fatigue, weakness, and anaemia.
The catch: Plant-based iron (non-haem iron) isn’t absorbed as easily as the iron in meat.
Where to get it:
- Leafy Greens: Kale, Swiss chard, and cavalo nero.
- Lentils & Beans: Chickpeas, black beans, kidney beans and lentils.
- Fortified Cereals: Check the label- not all are fortified but many are!
- Nuts & Seeds: Pumpkin seeds, cashews and others.
- Lucky Iron Fish: A way to naturally fortify your foods.
Pro tip: Pair iron-rich foods with vitamin C (like red bell peppers, kiwi, tomato or citrus) to boost absorption. Aim to also avoid consuming foods which have tannins (like red wine, coffee or tea) and phytates (wheat brans) as these can slow absorption.
3. Vitamin B12 (Supporter of Your Nerves)
Why it matters: B12 keeps your nerves and blood cells happy. Deficiency can cause anaemia and nerve damage.
Big problem: B12 is only found naturally in animal products.
Where to get it:
- Fortified Foods: Nutritional yeast, plant milks, cereals.
- Supplements: A B12 supplement is often necessary for vegans. 10ug (micrograms) per day is necessary to maintain levels, but you might need a higher dosage or an injection.
- Eggs, Fish and Dairy: If you choose to be veggie or pescatarian, these are great sources.
4. Omega-3s (Brain Food and Heart Saviour)
Why it matters: These healthy fats are crucial for brain health and fighting inflammation, working in 4 different ways to reduce your risk of heart disease.
Where to get it (if not from fish):
- Flaxseeds & Chia Seeds: Sprinkle ‘em on everything.
- Walnuts: A handful a day keeps the dietitian away.
- Algal Oil: A vegan DHA/EPA supplement (the active forms of omega-3s).
5. Zinc (The Immunity Defender)
Why it matters: Zinc helps with immune function, wound healing, and metabolism.
Where to get it:
- Pumpkin Seeds: A top plant-based source.
- Legumes: Chickpeas, lentils, beans.
- Nuts: Cashews, almonds.
- Oysters: Many vegan and vegetarian societies consider these vegan, as they aren’t sentient.
Note: Phytates in plants can block zinc absorption, so soak/sprout beans and grains when possible!
6. Calcium (The Bone Builder)
Why it matters: Strong bones, muscle function, and nerve signaling.
Where to get it:
- Fortified Plant Milks: Almond, soy, oat milk (check the label!).
- Tofu (if calcium-set): Some brands add calcium sulfate.
- Leafy Greens: Collard greens, bok choy, kale.
- Almonds & Tahini: Great snacks with a calcium boost.
7. Vitamin D (The Sunshine Vitamin)
Why it matters: Helps absorb calcium and supports immunity.
Where to get it:
- Sunlight: Your body makes it when exposed to UV rays (but depends on location/season).
- Fortified Foods: Some plant milks and cereals.
- Supplements: Especially important in winter or if you’re indoors a lot. 10ug is sufficient for most people.
Final Tips for a Smooth Transition
- Start slow – no need to go cold turkey. The slower the transition, the easier it is to maintain.
- Mix up your meals – variety = better nutrient coverage. Try a mixture of different protein options (beans, tofu, tempeh, lentils, TVP, seitan, Quorn, mock meats; they all have different nutrients!)
- Supplements might be needed – Vitamin B12, Vitamin D, and omega-3s are common ones.
- If you are vegetarian or pescetarian, still including some animal products can help ensure a lower risk of deficiency – this isn’t necessary to stay healthy, however!
Got questions? Drop them in the comments!
Diets Debunked 