Supporting Good Nutrition on a Vegan Diet
If you follow a vegan diet and are struggling to eat enough, have a poor appetite, are losing weight unintentionally, or need extra nutritional support, making small changes to your food and drinks can help increase calorie and protein intake while maintaining a balanced vegan diet.
Who Is This Advice For?
This guidance may be helpful if you:
- Have been losing weight unintentionally
- Have a poor appetite
- Can only manage small amounts of food
- Want to gain weight gradually
- Are recovering from illness or surgery
- Have been identified as being at risk of malnutrition or pressure damage
Why Good Nutrition Matters
Maintaining good nutrition can help:
- Prevent weight loss
- Improve strength and mobility
- Increase energy levels
- Support healthy skin
- Support recovery after illness or surgery
- Strengthen the immune system
Top Tips To Increase Intake
Eat Little and Often
Aim for:
- Three small meals each day
- Two to three nourishing snacks or drinks
- Something to eat every 2–3 hours
Smaller portions are often easier to manage and can help improve appetite over time.
Eat First, Drink Later
Drinking before meals can make you feel full more quickly. Try to eat first and enjoy drinks afterwards.
Choose Convenience When Needed
If cooking feels difficult, consider:
- Ready meals
- Tinned soups
- Baked beans
- Easy-to-prepare vegan meals
Building a Balanced Vegan Meal
Try to include foods from each of the following groups:
Plant Proteins
- Beans
- Lentils
- Chickpeas
- Tofu
- Quorn
- Peanuts
- Soya products
Starchy Foods
- Bread
- Rice
- Pasta
- Potatoes
- Cereals
Fruit and Vegetables
Aim for a variety of colours and types throughout the day.
Dairy Alternatives
Choose fortified vegan alternatives such as:
- Soya milk
- Soya yoghurt
- Fortified plant-based drinks
Making Every Mouthful Count
Fortifying foods can increase calories and protein without increasing portion sizes.
Add To Breakfasts
- Ground almonds
- Nut butters
- Maple syrup
- Coconut milk powder
Add To Soups and Sauces
- Vegan cheese
- Nutritional yeast
- Tofu
- Coconut milk
- Pulses
Add To Sandwiches
- Hummus
- Avocado
- Nut butter
- Vegan cheese
- Vegan deli fillings
Add To Desserts
- Vegan cream
- Nuts
- Coconut cream
- Vegan chocolate
- Syrup
Protein Matters
Protein supports:
- Muscle maintenance
- Recovery and healing
- Immune function
- Growth and repair
Good vegan protein sources include:
- Beans
- Lentils
- Chickpeas
- Tofu
- Soya products
- Nut butters
- Peanuts
Aim to include a protein-rich food with every meal.
Nourishing Snack Ideas
Savoury Snacks
- Oatcakes with vegan cheese
- Nuts and seeds
- Hummus with crackers
- Bagels with peanut butter
- Crumpets with vegan spread
- Edamame beans
- Vegan sausage rolls
Sweet Snacks
- Vegan biscuits
- Flapjacks
- Dairy-free chocolate
- Soya yoghurt
- Porridge with syrup
- Fruit with dairy-free yoghurt
- Vegan cakes and desserts
Nourishing Drinks
Drinks can be a useful way to increase calorie intake if eating larger meals feels difficult.
Examples include:
- Full-fat soya milkshakes
- Dairy-free smoothies
- Fortified plant milks
- Fruit-based drinks
- Homemade nourishing shakes
Choose full-fat options wherever possible.
Meal Ideas
Breakfast
- Cereal with fortified plant milk
- Toast with peanut butter
- Vegan cooked breakfast
- Filled rolls with avocado or vegan cheese
Main Meals
- Mixed bean chilli
- Lentil curry and rice
- Chickpea curry
- Vegan sausage casserole
- Nut roast and vegetables
- Vegan spaghetti bolognese
Light Meals
- Lentil soup and bread
- Jacket potato with beans
- Vegan sandwiches or wraps
- Pasta with vegan cheese
Important Nutrients For Vegans
Vitamin B12
Vitamin B12 is not naturally provided by plant foods and should come from:
- Fortified plant milks
- Fortified cereals
- Nutritional yeast
- Supplements if required
Omega 3
Good sources include:
- Chia seeds
- Ground linseed
- Hemp seeds
- Walnuts
Iron
Good vegan sources include:
- Lentils
- Chickpeas
- Beans
- Tofu
- Pumpkin seeds
- Dried fruit
- Fortified cereals
Including vitamin C-rich foods alongside iron-rich foods can help improve absorption.
Further Information Available
This webpage provides a summary of vegan-friendly nutrition support.
The full PDF resource includes:
- Food fortification advice
- Vegan nourishing drink recipes
- Meal and snack ideas
- Vegan dessert recipes
- Nutrition booster guidance
- Store cupboard suggestions
- Vitamin B12, Omega 3 and iron advice
For complete guidance, recipes, and nutritional support, please download the full PDF resource.
