Vegetarian and vegan eating: planning and nutrients

Build a plant-forward eating pattern around foods you enjoy, and identify nutrients that may need extra planning.

Adapted from a guide first written for Quebec readers: passages specific to Quebec were removed. Rules in your province may differ.

Vegetarian and vegan eating can be organized in many ways. Canada's Food Guide suggests choosing plant-based protein foods more often; a fully vegan pattern excludes animal-derived foods. Neither label tells you by itself whether a person's diet is adequate or right for them.

Build meals around foods you like

Beans, peas, lentils, tofu, tempeh, nuts, seeds and fortified products can contribute protein and other nutrients. Combine familiar foods in ways that fit your budget, culture, cooking time and preferences. There is no need to copy a particular influencer's menu.

Plan nutrients, not just substitutions

People eating vegan diets need a reliable source of vitamin B12, commonly from fortified foods or a supplement. Depending on food choices and life stage, iron, calcium, vitamin D, iodine, zinc, omega-3 fats and protein may also deserve attention. Needs vary, and a food tracker cannot determine whether your intake is adequate or whether a supplement is appropriate.

Consider life stage and health conditions

Pregnancy, breastfeeding, childhood, older age, intense training, digestive conditions and medications can change nutrition needs. Seek individualized advice before making restrictive changes for a child or while managing a condition.

The private nutrition journal can record values you choose from food labels. It does not set targets, assess nutrient adequacy or replace professional advice.

Sources and limits

General information only; nutrient requirements and supplement decisions are individual. Sources: Health Canada, Canada's Food Guide; ODNQ. Discuss therapeutic or restrictive diets with a regulated professional.

General information based on federal and national rules; provincial rules may differ. Confirm with the official body before acting.