Veganism is an eco-friendly and health-conscious lifestyle choice. From oats to brown rice to spinach, there’s no shortage of protein and nutrient-rich healthy vegan foods for vegetarians these days. Try adding these vegan meals to your menu if you wish to maintain a healthy vegan diet.

Foods Rich in Nutrients for a Vegan Diet

A vegan diet consists of plant-based foods, which may seem lacking in protein and other nutrients that can be found in animal products. However, the truth is that there are many plant-based foods that are packed with more nutrition than their meat counterparts!

In order to ensure your health and wellbeing, it’s important to maintain a well-balanced diet that provides you with the right amount of carbohydrates, proteins, fats, vitamins, and minerals.

So, if you’re going vegan, you may be wondering what you should be eating in order to maintain good health and prevent nutrient deficiencies. Luckily, there are plenty of foods that can help you stay on track while following a healthy vegan diet.

What Is Veganism?

Veganism is a way of life aimed at minimising the exploitation of animals. Vegans refrain from using or consuming animal products in any form. This includes food, clothing, cosmetics, and other household items.

Foods Rich in Nutrients for the Vegan Diet


  • Oats: Oats are great for your healthy vegan meal plan. High in fibre and low in fat, oats provide a constant flow of energy to your body as they are slow to digest. Oats can make for a great addition to your breakfast, lunch, or dinner. Adding whole grains like oats to breakfast may help with weight loss and lower cholesterol levels.
  • Quinoa: Quinoa is an excellent source of plant-based protein. Unlike some other plant-based proteins, quinoa contains all the essential amino acids your body needs to perform optimally. Quinoa is also a good source of fibre, magnesium, and phosphorus. Plus, because quinoa is gluten-free, it's a good option for people with wheat allergies or gluten sensitivities.
  • Brown Rice: There are several reasons why brown rice is good for the vegan diet. First, it's a whole grain, which means that it contains all three parts of the grain (the bran, the germ, and the endosperm). Whole grains are high in fibre, minerals, and antioxidants, and they also have a low glycemic index, which means they won't cause blood sugar spikes like refined grains do.

2.    Pulses

Consuming half a cup of beans or peas daily can improve diet quality by increasing intakes of these nutrients. Pulses are a substantial source of iron, zinc, folate, magnesium, protein, and dietary fibre. Additionally, pulses' phytochemicals, saponins, and tannins have antioxidant and anti-carcinogenic properties, suggesting they may have potent anti-cancer properties.

  • Soybeans: Soybeans are a great vegan source of protein, providing most of the essential amino acids that our bodies need. They're also low in fat and high in fibre, making them an ideal food for those who are on a plant-based diet.
  • Chickpea: Packed with multiple nutrients, chickpeas offer a wide variety of health benefits. Besides aiding in digestion, they may also help you manage your weight. For vegans, they are an ideal alternative to meat and can keep the gut full for long hours. 
  • Moong bean: Moong beans are rich in nutrients and keep many ailments at bay. Due to the abundance of magnesium and potassium, they can also contribute to lowering your blood pressure & managing your immune system. 


  • Spinach: There are many reasons why spinach is good for the vegan diet. For one, spinach is an excellent source of vitamins and minerals, including iron, calcium, vitamins A, B, and folic acid. All these factors make spinach a great choice for those following a vegan diet.
  • Broccoli: Broccoli is a nutritious and healthy vegan food that is a must in your diet. There are plenty of good reasons to include broccoli in a vegan diet. For one thing, broccoli is an excellent source of many important vitamins and minerals, including vitamin C, potassium, and folic acid.
  • Orange: Oranges are a great source of fibre as well as important vitamins and minerals. They also carry a variety of antioxidants, including flavonoids, which are good for your health. A diet rich in oranges may lower your risk of diabetes and reduce inflammation. Oranges are also one of the most popular elements of a vegan diet.

4.    Nuts and Seeds

  • Almonds: Almonds are a great source of magnesium, vitamin E, and many dietary fibres, all of which are essential minerals for your health. Almonds are a wholesome and satisfying snack, loved  by kids and adults alike.
  • Peanuts: Peanuts, also known as groundnuts, pindars, and monkey nuts, are filled with protein, fat, and fibre. Even though peanuts contain plenty of fat, the majority of it is considered to be "good fat." These fats only assist in lowering cholesterol levels. Hence, peanuts fall under the category of healthy vegan foods. 

Vegan Diet Plan

A vegan diet is a healthy way to eat. A proper vegan diet plan can help you lose weight, lower your blood sugar and cholesterol levels, and increase your energy.

A vegan diet eliminates all animal products, including meat, poultry, fish, eggs, dairy products, and honey. This means that a vegan diet is high in fibre and antioxidants and low in saturated fat and cholesterol.

Replace meat with plant-based proteins such as beans, lentils, tofu, tempeh, and seitan. 


BREAKFAST Oats porridge with coconut/almond milk + nuts 1 large bowl oats porridge
Handful of nuts = 10-12 nuts [almonds, cashews, raisins]
LUNCH Rice + sambar + salad with soy milk curd 2 serving rice
2 serving shambar
1 medium plate salad
1 small bowl soy milk curd
DINNER Besan, rice flour cheela + onion-tomato-garlic chutney 3 besan rice flour cheela
2 tablespoon chutney

Closing Thought

While veganism may seem restrictive to many, it is actually an insightful and sustainable lifestyle. With a focus on plant-based proteins, healthy fats, and plenty of fruits and vegetables, you can create a vegan diet that supports your health and provides all the nutrients your body needs. Include the above-mentioned healthy vegan foods in your diet to achieve your fitness goals faster.