Vegan Nutrient Planner
A plant-based diet does not need forty supplements. It needs attention on six nutrients, and one of them (B12) is genuinely non-negotiable. Build a normal day below and see which bars fill and which do not.
Targets follow the reference intakes published by the NIH Office of Dietary Supplements, with the standard uplift for iron and zinc absorption from plant foods.
A day on your plate
Add what a normal day looks like. Fortified items are marked, because on a plant-based diet fortification does most of the heavy lifting for B12 and calcium.
| Fortified soy milk (1 cup)fortified | 0 |
| Fortified breakfast cereal (1 serving)fortified | 0 |
| Fortified nutritional yeast (2 tbsp)fortified | 0 |
| B12 supplement (cyanocobalamin) (1 tablet, 50 mcg)fortified | 0 |
| Algal oil capsule (1 capsule)fortified | 0 |
| Calcium-set tofu (1/2 cup) | 0 |
| Lentils, cooked (1 cup) | 0 |
| Chickpeas, cooked (1 cup) | 0 |
| Black beans, cooked (1 cup) | 0 |
| Kale, cooked (1 cup) | 0 |
| Bok choy, cooked (1 cup) | 0 |
| Broccoli, cooked (1 cup) | 0 |
| Tahini (2 tbsp) | 0 |
| Pumpkin seeds (1 oz) | 0 |
| Hemp seeds (3 tbsp) | 0 |
| Chia seeds (2 tbsp) | 0 |
| Ground flaxseed (1 tbsp) | 0 |
| Walnuts (1 oz) | 0 |
| Oats, dry (1/2 cup) | 0 |
| Wholegrain bread (2 slices) | 0 |
| Nori sheets (2 sheets) | 0 |
| Iodised salt (1/4 tsp) | 0 |
| Kelp granules (1/8 tsp) | 0 |
| Fortified orange juice (1 cup)fortified | 0 |
| Blackstrap molasses (1 tbsp) | 0 |
| Spinach, cooked (1 cup) | 0 |
| Seitan (100 g) | 0 |
How the day lands
Targets are planning figures for healthy adults, not personal prescriptions. Pregnancy, breastfeeding, childhood, heavy training, malabsorption, and medication all move them. A blood test is the only way to know your actual B12, iron, and vitamin D status.
