Specialized Dietary Framework
Vegan Diet
Plant-based nutrition
4 Nutrient Thresholds
Traffic light active
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Add foods from our nutritional database to evaluate their traffic light compliance for this framework.
Apple, Medium
Fruits1 medium apple (182g)
95 cal25 g carbs0.5 g protein
Banana, Medium
Fruits1 medium banana (118g)
105 cal27 g carbs1.3 g protein
White Bread
Grains1 slice (28g)
79 cal14.6 g carbs2.3 g protein
Brown Rice, Cooked
Grains1/2 cup (98g)
108 cal22 g carbs2.5 g protein
Chicken Breast, Grilled
Proteins3 oz (85g)
128 cal0 g carbs26 g protein
Salmon, Atlantic
Proteins3 oz (85g)
175 cal0 g carbs25 g protein
Broccoli, Steamed
Vegetables1/2 cup (78g)
22 cal4.3 g carbs2.3 g protein
Spinach, Raw
Vegetables1 cup (30g)
7 cal1.1 g carbs0.9 g protein
Milk, 2% Fat
Dairy1 cup (244g)
122 cal11.4 g carbs8.1 g protein
Greek Yogurt, Plain
Dairy6 oz (170g)
100 cal6 g carbs17 g protein
Avocado
Fats1/2 medium (68g)
114 cal6 g carbs1.5 g protein
Olive Oil
Fats1 tbsp (14g)
119 cal0 g carbs0 g protein
Almonds, Raw
Nuts & Seeds1 oz (23 nuts) (28g)
164 cal6.1 g carbs6 g protein
Quinoa, Cooked
Grains1/2 cup (92g)
111 cal19.7 g carbs4.1 g protein
Sweet Potato, Baked
Vegetables1 medium (128g)
112 cal26 g carbs2 g protein
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Vegan Diet - Protocol Guide
Overview
The vegan dietary framework is a 100% plant-based approach requiring strategic nutrient pairing to ensure complete essential amino acid profiles and comprehensive micronutrient adequacy.
Key Principles
- Non-negotiable daily supplementation of Vitamin B12 (cyanocobalamin or methylcobalamin)
- Combine complementary plant proteins (legumes + whole grains) for a complete amino acid profile
- Enhance non-heme plant iron bioavailability by pairing with dietary Vitamin C
- Ensure daily plant Omega-3 (ALA via flax, chia, walnuts) and consider algae-derived EPA/DHA
Food Guidelines
Recommended
- Firm tofu, tempeh, and edamame
- Lentils, chickpeas, and black beans
- B12-fortified nutritional yeast
- Hemp seeds, chia seeds, and ground flaxseeds
- Quinoa, oats, and brown rice
- Dark leafy greens (kale, collards)
Limit
- Commercial vegan mock meats and processed cheeses (frequently high in sodium and palm oil)
- Vegan pastries with refined sugars
Avoid
- All meats, poultry, fish, and seafood
- All dairy products, butter, and eggs
- Animal gelatin, carmine dye, and honey
Practical Tips
- Dress lentils and spinach with fresh lemon juice: Vitamin C boosts plant non-heme iron absorption by up to 300%
- Perform annual blood panels checking serum Ferritin, Holotranscobalamin (Active B12), and Vitamin D
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.
Educational & Dietary Disclaimer
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or prescription dosing. Always consult with a qualified healthcare professional before making dietary or therapy changes.