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Home / Health Tools / Vegan Diet Plan

Vegan Diet Plan

Vegan diet plan for 7 days with no meat, eggs or dairy, set for weight loss, weight gain, PCOS or other goals, with tips on protein, calcium and B12.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

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Plant-based plans for every goal

Pick a goal above — PCOS, thyroid, weight loss, weight gain and others — and Vegan is already ticked: each meal excludes meat, fish, eggs, ghee, paneer, curd and milk. A carefully planned vegan diet can be healthy at all ages, though a handful of nutrients need extra care.

Nutrient Plant-based sources Good to know
Vitamin B12 A supplement or fortified foods Essential — plants are not a reliable source
Calcium Fortified plant milk, sesame, calcium-set tofu, ragi Target 1,000 mg daily
Protein Seeds, nuts, tofu, soy, chana, rajma, dal Have some with every meal
Iron Seeds, millets, greens, dal Pair with vitamin C
Omega-3 Walnuts, chia, flaxseed Supplements made from algae are available
Iodine Iodised salt Cook with iodised salt

Vegan and pregnant or breastfeeding? Your needs can be met, but ask your doctor about vitamin D, DHA, iodine, iron and B12. Looking for more protein? Try the high-protein vegetarian plan.

Your questions, answered

Is B12 supplementation necessary for vegans?

Yes. Plant foods are not a dependable source of B12, so vegans should have fortified foods or a supplement every day.

Will a vegan plan help me lose weight?

It can — choose “Weight loss” above and your vegan plan will be calorie-counted. Results depend on calories and protein rather than on going vegan.

Can vegans use ghee?

No — ghee comes from butter, which makes it a dairy product. Cook with plant oils instead.

References: NHS: The vegan diet · NIH: Vitamin B12 fact sheet

Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.

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Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content