How do you plan a vegan or vegetarian diet that covers B12, iron and protein?
In short: A well-planned vegetarian or vegan diet can provide adequate protein and most essential nutrients, but some need particular attention. Include a variety of protein-rich foods such as legumes, soya foods, grains, nuts and seeds across the day. Pay particular attention to iron intake and absorption, and make sure vegan clients have a reliable source of vitamin B12 from fortified foods and/or supplementation. Also check iodine, calcium, vitamin D, zinc and omega-3 intake.
1 min 22 s videoCaptions onUpdated 5 October 2026
Vegetarian and vegan carry different risks
Vegetarian and vegan diets can both be nutritionally adequate when appropriately planned, but the nutrients requiring particular attention differ depending on which animal foods are excluded and which fortified foods or supplements are used.
| Nutrient | Lacto-ovo vegetarian | Vegan |
|---|---|---|
| Protein | Usually achievable with a varied diet including eggs, dairy and plant proteins | Usually achievable with regular legumes, soya foods and other protein-rich plant foods |
| Vitamin B12 | Intake depends on the amount and frequency of eggs, dairy and fortified foods | Requires a reliable source from fortified foods and/or supplementation |
| Iron | Plant foods provide non-haem iron; intake and absorption need consideration | Plant foods provide non-haem iron; intake and absorption need consideration |
| Iodine and calcium | Dairy can contribute substantially where consumed | Fortified foods and/or supplementation may be particularly important |
| Long-chain omega-3 | Intake may be low if fish isn't eaten | Algae-derived EPA/DHA can provide a direct source |
Protein: enough, and from more than one source
Set the target the same way you would for any client, as in how to work out protein needs. Some plant proteins have lower digestibility and/or lower amounts of particular essential amino acids than animal proteins, so food choice, total intake and variety become important. The foods don't need to be paired at the same meal; eating a varied range of protein-rich foods across the day can provide the essential amino acids needed.
| Food | Portion | Protein (approx.) |
|---|---|---|
| Tempeh | 100 g | 19 g |
| Firm tofu | 100 g | 12 to 15 g |
| Cooked lentils | 150 g | 13 g |
| Greek yoghurt | 170 g | 15 to 17 g |
| Eggs | 2 large | 12 g |
| Soya milk | 250 ml | 8 g |
| Peanut butter | 2 tablespoons (32 g) | 8 g |
Values vary by brand, so check the label of what the client actually buys.
Vitamin B12: not optional for vegans
Vitamin B12 is naturally found mainly in animal-derived foods, while vegan sources rely on fortified foods and supplements. Seaweed, spirulina and other unfortified plant foods should not be relied on as sources of B12.
Because deficiency can take time to develop and can cause neurological as well as haematological problems, B12 intake should be planned proactively. Vegan clients need a reliable intake from appropriately fortified foods and/or a B12 supplement. Vegetarian clients who consume little dairy, eggs or fortified foods may also need particular attention to B12 intake. Where deficiency is suspected or identified, refer for appropriate clinical assessment and treatment rather than relying on routine dietary supplementation alone.
Iron: consider both intake and absorption
Plant foods provide non-haem iron, which is generally less bioavailable than haem iron from animal foods. Some reference systems therefore recommend higher iron intakes for vegetarians; for example, US guidance uses approximately 1.8 times the standard RDA. However, recommendations differ between countries, so use the relevant national reference values rather than applying one multiplier universally.
Include iron-rich foods regularly, such as legumes, tofu, nuts, seeds, whole grains and fortified cereals. Vitamin C consumed with a meal can increase non-haem iron absorption. Tea and coffee consumed with meals can reduce absorption, which may be relevant for clients at increased risk of deficiency.
Menstruating women are particularly important to consider because iron requirements and risk of deficiency are higher. Where iron deficiency is suspected, appropriate blood testing and clinical assessment are preferable to recommending high-dose iron supplementation without confirming the need.
The gaps practitioners miss
- Iodine. Dairy products are an important iodine source in the UK, so vegan diets require particular attention to alternative sources. Check whether plant-based milk alternatives are fortified with iodine, as not all are. Seaweed has highly variable iodine content and can provide excessive amounts, so it should not be relied on as the sole source.
- Calcium. Calcium-set tofu, fortified plant milks and low-oxalate greens such as kale and bok choy. The calcium in spinach is poorly absorbed.
- Vitamin D. Follow relevant national vitamin D guidance. Where a vegan supplement is preferred, check the source because some vitamin D3 is derived from lanolin; vegan D2 and lichen-derived D3 products are available.
- Omega-3. Flaxseed, chia, walnuts and rapeseed oil provide ALA, which can be converted to the long-chain omega-3 fatty acids EPA and DHA, although conversion is limited. Algae-derived EPA/DHA provides a direct vegan source.
- Zinc. Phytates in whole grains and legumes reduce absorption. Nuts, seeds, tofu and fermented breads help.
Life stage matters too. Pregnancy, breastfeeding, infancy, childhood and older age can alter nutrient requirements or increase the consequences of inadequate intake. Plans should account for life-stage-specific requirements, with dietetic or medical input where appropriate.
How to do it in Foodzilla
Foodzilla labels recipes as vegan or vegetarian, can limit a generated plan to iron-rich recipes, and shows each day's vitamins and minerals against the reference values matched to your client.
- 1Open the client's Health & Diet Goals. On the Nutrition tab, each goal shows the recommended amount for the client's age, sex and country. Set Daily Protein In to the client's agreed target. If the relevant national guidance or clinical assessment indicates a different iron target, enter this manually under Daily Iron In.
- 2On the Diet Preferences tab (Professional plan and above), tick Vegan or Vegetarian under Health & Allergies.
- 3Go to Meal Plans, choose the client and press Auto-Generate. Check the label under Dietary needs & ingredients. To push iron up, open Nutrient focus and choose High-Iron (≥5mg). The plan then only uses recipes with at least 5 mg of iron per serving, and you can pick one focus per plan.
- 4Press Generate plan. In the Planner, click a day's Nutrition row. The full label lists Minerals and Vitamins, with a % Daily column worked out against the reference values matched to the client. Open RDI Source to preview the values for pregnancy or breastfeeding.
- 5To start from a finished week, choose New Plan, then Import From Template, and pick Vegan Plan 2000 kcal, Vegetarian Plan 2000 kcal or High Iron Plan 2000 kcal from the Templates Database.
- 6Once the client is logging, open their Dashboard in the Day view. Minerals and Vitamins show each nutrient they ate with its % RDI.
Good to know
- A blank is not a zeroNutrition databases don't always contain complete values for vitamin B12 or iodine, particularly for fortified products. A missing or incomplete value doesn't necessarily mean the food contains none. Check the label of products such as fortified plant milks and breakfast cereals before deciding the plan falls short.
- Supplements belong in the plan notesWrite the client's B12 supplement, and any iodine, vitamin D or algae oil being used, in the plan notes. Clients read the plan every day. They don't reread your session summary.