Hi Reader,

A lot of the nutrition advice aimed at plant-based eaters is either fear-based or overly complicated. I wanted to share a handful of things I actually pay attention to, with myself and the people I work with.

Protein, plus the whole plate

Protein is usually the first question I get, and it deserves real attention. Beans, lentils, tofu, tempeh, edamame, and eggs or dairy, if you eat them, are all solid sources, and most people can get enough with some intention and variety across the day. If you want to see that play out in actual meals, I put together a high protein vegetarian recipe roundup with some of my favorites.

It's important to remember that carbs and fat matter just as much, though. Carbs are your body's preferred energy source, and our brains need a constant supply in the form of glucose. Fat helps you absorb nutrients and keeps meals satisfying. A meal with all three, some protein, some carbohydrate, some fat, tends to hold you longer and taste better than one built around just a single macro.

Eating enough, and often enough

Under-eating is common for vegetarians, especially if meals lean heavily on vegetables without enough energy-dense foods alongside them. Eating roughly every three to four hours keeps energy and hunger more steady through the day. It also helps break the cycle of under-eating followed by overeating later, something I write about more in this post about the binge-restrict cycle.

Eating consistently makes it easier to actually enjoy food, instead of arriving at the dinner table starving and hangry.

A few nutrients worth knowing about

Vitamin B12, iron, zinc, calcium, and omega-3s are the nutrients I tend to keep an eye on most with my plant-based clients. Fortified foods (including fortified nutritional yeast and plant milks) are sources of B12, along with eggs and dairy for those who eat them. Lentils, beans, and pumpkin seeds are solid iron and zinc sources. Dairy is a strong calcium source if you eat it. For those who don't, tofu made with calcium sulfate, fortified plant milks, and tahini are good options. Walnuts, chia seeds, hemp seeds, and flaxseeds can cover omega-3s for those who don't eat fish. A dietitian can help you figure out whether supplementation makes sense for you, and if so, what and how much.

When it comes to plant-based nutrition, instead of thinking about what to cut or restrict, it's more useful to consider what foods you can add. A handful of pumpkin seeds here, a spoonful of nutritional yeast there, these small additions tend to do more for your well-being over time than taking foods away ever could.

If you want support figuring out what plant-based eating looks like for your body, without food rules, hit reply to schedule a free discovery call, or head over to my website to learn more about 1:1 counseling.

Warmly,
Stephanie

Hi, I'm Stephanie

I'm a registered dietitian and certified intuitive eating counselor. I help people stop fighting food and build a way of eating that feels steady and satisfying, with plant-forward recipes and one-on-one support.

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Find me on Instagram for recipes and real talk about food freedom, and on Pinterest for more plant-forward inspiration.