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You are what you eat

In order to eat a proper vegan diet and ensure you are getting all the proper nutrients you need, please find a list below of serving sizes and essential nutrients along with examples of what to eat.


Always consult with your nutritionist or doctor before making any dietary changes.

Vegan Plate & Serving Sizes

Graphic from “Becoming Vegan: Comprehensive Edition” (2014) and from“Becoming Vegan: Express Edition” (2013), both by Registered Dietitians Brenda Davis and Vesanto Melina, Book Publishing Co.

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Contact Alyssa Fontaine a registered nutritionist who can help you learn how to eat a proper vegan/plant based diet.



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Vegetables – 5 or more servings per day
Raw leafy vegetables – 1 cup (250ml)
Raw or cooked vegetables – ½ cup (125ml)

Vegetable juice – ½ cup (125ml)

Fruits – 4 or more servings per day

Fruit – 1 medium or ½ cup
Dried fruit – ¼ cup (60ml)
Fruit juice – ½ cup (125ml)

Grains – 3 or more servings per day

Cooked cereal, rice, pasta, quinoa or other grain – ½ cup (125 ml)
Bread – 1oz (30g)
Ready-to-eat cereal – 30g
Corn – ½ cup (125ml)

Nuts and seeds – 1 or more servings per day

Nuts and seeds – ¼ cup (60ml)
Nut or seed butter – 2 tbsp (30ml)

Legumes – 3 or more servings per day

Cooked beans, peas, lentils, tofu & tempeh – ½ cup (125ml)
Peanuts & peanut butter – ¼ cup (60ml) peanut
2 tbsp (30ml) peanut butter
Soy milk – 1/3 cup (30ml)
Meat substitute – 1 oz (30g)

Essential Nutrients


Recommended daily intake – 1000mg
1 cup (250ml) cooked bok choy, collard greens, napa cabbage, kale (double portion if cooked)
½ cup (125ml) calcium fortified tomato, vegetable, or fruit juice
½ cup (125ml) dried figs or 2 oranges
1 cup (250ml) black or white beans
½ cup (125ml) fortified soy milk or soy yogurt
½ cup (125ml) calcium-set tofu, cooked soybeans or soy nuts
1oz (30g) calcium fortified cereal
1 calcium fortified tortilla
¼ cup (60ml) almonds
2 tbsp (30ml) almond butter or tahini

Why is Calcium important?
Calcium is crucial for keeping your bones and teeth strong. Especially helping to prevent osteoporosis later in life.

Examples of calcium-rich foods

  • Bok choy
  • Collard greens
  • Napa cabbage
  • Kale
  • Fortified vegetable juice
  • Fruit juice
  • Dried figs and oranges
  • Fortified cereal and tortilla
  • Almond butter
  • Tahini
  • Black/white beans
  • Plant-based milks
  • Soy yogurt
  • Calcium set tofu
  • Cooked soybeans
  • Soy nuts

Vitamin D

Expose your face and forarms to warm sunlight (between 10a.m. and 3p.m. without sunscreen) daily for 15 minutes
or Take a vitamin D supplement from October ro April (800IU–1000IU) (20mcg-25mcg)

Why is Vitamin D important?
Vitamin D keeps our bones healthy by helping to control the amount of calcium and phosphate in our bodies. It also appears to keep our muscles healthy too.

Vitamin B12

Take a daily supplement of at least 25mcg
Or take a supplement twice a week of at least 1000mcg
Fortified foods: aim to reach 100% DV
Non-dairy milk
Nutritional yeast
Breakfast cereal
Vegan meat substitute

Why is Vitamin B12 important?
Vitamin B12 is crucial for the proper functioning of the nerves, the immune system, and also most importantly the energy release from food and the production of red blood cells.


Include a source of Omega-3 fatty acids in your day
2 Tbsp (30ml) chia seeds
2 Tbsp (30ml) ground flax seeds
¼ cup (60ml) hemp seeds
1/3 cup (85ml) walnuts
1 ½ tsp (7ml) flax seed oil
1 ½ Tbsp (22ml) hemp seed oil
2 ½ Tbsp (37ml) canola oil

Why is Omega-3 important?
Omega-3 fatty acids are important healthy fats that are necessary for maintaining heart, brain, skin, and joint health. Our bodies don’t naturally create them, so we have to get them from food.


Eat 1/3 tsp (2ml) iodized salt every day
or Multi-vitamin containing iodine
or Sea vegetables – iodine will vary greatly

Why is Iodine important?
Iodine is important for a variety of body functions, from metabolic control to nervous system development.

Daily Checklist

Helpful tools to follow

Vegan Grocery List

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