Vegan Nutrition Cheat Sheet


We know from research that a well-planned vegan diet is healthy and nutritionally adequate. But what does “well-planned” mean? This Cheat Sheet serves as a detailed 3-page reference guide for anyone hoping to plan a balanced vegan diet.

It includes:

  • A summary of the 9 important nutrients that require planning on a vegan diet.
  • Daily requirements for each nutrient.
  • The top local vegan food sources for each nutrient and the amounts per serving.
  • The top local supplement options for the nutrients that generally require supplementation and the amounts per supplement.
  • A summary of how to set up balanced vegan meals.
  • A general guideline for how many portions of each food group to include in your daily vegan diet to meet nutrient needs.


This is the second in a series of online nutrition guidesby Jessica Kotlowitz and Nadia Mulder, Registered Dietitians and Nutritionists. Jessica has a Masters degree in Nutrition (Msc. Nutr. Stell) and has been vegan for almost 8 years. Nadia has a Honours equivalent degree in Dietetics (Bsc. Diet. Stell) and has been vegan for over 5 years. Both are passionate about helping others to thrive on a plant-based diet using credible scientific information and a food and body neutral approach to vegan nutrition.


There are no reviews yet.

Be the first to review “Vegan Nutrition Cheat Sheet”

Your email address will not be published. Required fields are marked *