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Vegan Diet Plan

Free 7-day vegan diet plan — no dairy, eggs or meat — personalised for weight loss, weight gain, PCOS and more, with B12, calcium and protein tips.

A plant-based plan for any goal

Choose a goal above — weight loss, PCOS, thyroid, weight gain and more — and the Vegan option is already selected: every meal leaves out milk, curd, paneer, ghee, eggs, meat and fish. A well-planned vegan diet can be healthy at every stage of life, but a few nutrients need attention.

Nutrient	Vegan sources	Note
Vitamin B12	Fortified foods or a supplement	Essential — there is no reliable plant source
Calcium	Ragi, calcium-set tofu, sesame, fortified plant milk	Aim for 1,000 mg a day
Protein	Dal, rajma, chana, soy, tofu, nuts, seeds	Include at every meal
Iron	Dal, greens, millets, seeds	Eat with vitamin C
Omega-3	Flaxseed, chia, walnuts	Algae-based supplements are an option
Iodine	Iodised salt	Use iodised salt in cooking

Pregnant or breastfeeding on a vegan diet? You can meet your needs, but talk to your doctor about B12, iron, iodine, DHA and vitamin D. Want more protein? See the high-protein vegetarian plan.

Frequently asked questions

Do vegans need a B12 supplement?

Yes. B12 is not reliably found in plant foods, so vegans should take a supplement or eat fortified foods every day.

Can I lose weight on a vegan diet?

Yes — choose “Weight loss” above for a calorie-counted vegan plan. Weight loss depends on calories and protein, not on being vegan.

Is ghee vegan?

No — ghee is made from butter, so it is a dairy product. Use plant oils instead.

Sources: NHS: The vegan diet · NIH: Vitamin B12 fact sheet

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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