Vegan / plant-based
Entirely plant-based — healthy when planned, with a few supplements that are non-negotiable.
Best for
People eating fully plant-based, for ethics, environment or health.
The evidence, honestly
A well-planned vegan diet supports good cardiometabolic markers and is rich in fibre. "Well-planned" is the key phrase — a few nutrients need active attention or supplements.
A full week
Monday
- Breakfast: Tofu scramble; fortified plant milk with oats
- Lunch: Quinoa, beans and roasted veg with tahini
- Dinner: Lentil dhal with spinach and brown rice
- Snack: Edamame; fruit and nuts
Tuesday
- Breakfast: Soy yoghurt with seeds and berries
- Lunch: Chickpea & avocado wholegrain sandwich with salad
- Dinner: Tempeh stir-fry with vegetables and noodles
- Snack: Hummus with vegetables
Wednesday
- Breakfast: Overnight oats with fortified milk, nut butter, banana
- Lunch: Big lentil & roasted-vegetable salad
- Dinner: Black-bean chilli with brown rice and avocado
- Snack: Roasted chickpeas
Thursday
- Breakfast: Tofu & mushroom scramble on wholegrain
- Lunch: Falafel & tabbouleh wrap with tahini
- Dinner: Seitan or tofu & vegetable stir-fry with rice
- Snack: Soy yoghurt with fruit
Friday
- Breakfast: Smoothie: soy milk, oats, berries, seeds, pea protein
- Lunch: Grain bowl: quinoa, edamame, veg, miso
- Dinner: Chickpea & spinach curry with brown rice
- Snack: Nuts and dark chocolate
Saturday
- Breakfast: Wholegrain toast with avocado and tomato; fortified milk
- Lunch: Lentil soup with wholegrain bread
- Dinner: Tofu & vegetable traybake with quinoa
- Snack: Edamame; fruit
Sunday
- Breakfast: Vegan pancakes (soy milk) with fruit and nut butter
- Lunch: Bean & roasted-vegetable burrito bowl
- Dinner: Tempeh & lentil stew with wholegrain
- Snack: Hummus with vegetables
Protein
Tofu, tempeh, seitan, legumes, soy, and combining legumes + grains; you may need ~10–20% more total protein for equivalent effect. Take a daily B12 and algal omega-3.
What to watch
- B12 — supplement, non-negotiable
- Omega-3 (EPA/DHA) — algal oil
- Iron, zinc, iodine, calcium
- Vitamin D; protein quantity and variety
The honest bottom line
Genuinely healthy when planned — but B12 and omega-3 supplements are not optional, and you have to be deliberate about protein and iron.