Vegan Meal PlanComplete & Compassionate

What the research says

The findings this plan is built on, with the papers underneath.

• Academy of Nutrition and Dietetics (2025): appropriately planned vegan dietary patterns "can be nutritionally adequate and can offer long-term health benefits" for adults' cardiometabolic health. Children need more individual planning.
• Twin RCT (Landry et al. 2023): identical twins on a healthy vegan vs healthy omnivore diet for 8 weeks. The vegan twins had significantly lower LDL cholesterol.
• B12: The Vegan Society advises fortified foods 2–3×/day for ≥3 µg, or ≥10 µg daily, or ≥2,000 µg weekly as a supplement. B12 is absorbed best in small, frequent doses.
• Protein for muscle: plant proteins work when total protein is high enough (~1.6 g/kg). Variation B uses soy, seitan, legumes and pea protein, which together cover lysine and leucine.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "Vegans can't build muscle." They can when protein is adequate. B supplies ~150g a day.
• "Fortified foods cover everything." Usually not B12 alone. A supplement is the simplest guarantee.
• "All vegan food is healthy." Processed mock meats and sweets are vegan too. Both variations are built mainly on whole foods, with seitan and protein powder used deliberately in B.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.