We often associate plant-based diets with ultra-healthy lifestyles, but did you know that vegans and vegetarians are at higher risk of mineral and vitamin deficiencies?
Although these diets present many health benefits, they may be lacking essential key nutrients, including Vitamin B12, Calcium, Iron and Zinc.
These are just some of the vital nutrients that are often lacking in diets free of meats and animal-derived foods.
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Vitamin B12: Organ oxygenation, energy, and brain health
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Calcium: Prevents osteoporosis; promotes muscle contraction and relaxation
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Zinc: Vital to male fertility, immune health
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Iron: Promotes GI health, energy, fighting of infections, cognition
Stay well-nourished with a custom meal plan!
Stay well-nourished on a plant-based diet is essential! However, this can be tricky when you're busy living your life!
We offer custom meal plans that we tailor to your exact nutritional needs. Start by taking our survey to provide us information on your lifestyle and food preferences/restrictions.
We then analyze your data and create the right combinations and food pairings. You then receive a personalized 1-week meal plan (up to 7 weeks total), a shopping list for each week, and easy-to-follow recipes for all dishes.
Do vegetarians and vegans need supplements?
Most vegans and vegetarians may benefit from taking a B complex and a multivitamin with iron.
To find out your exact needs, we recommend our Comprehensive Lab Testing to help us build your personalized supplement kit.
Want to try one of these recipes?
Request it for your meal plan! Enjoy a recipe on us with 13g of protein per serving!
Spiced Chickpea Wraps
Servings: 4 Ingredients
2 tbsps Extra Virgin Olive Oil
1 3/4 cups Chickpeas (cooked, rinsed and pat dry)
2 Red Bell Pepper (medium, chopped)
1 1/2 tsps Taco Seasoning
1 1/2 tbsps Tamari
5 cups Baby Spinach
4 Whole Wheat Tortilla (large)
1/3 cup Unsweetened Coconut Yogurt
Directions:
1. Heat a skillet over medium heat.
2. Once hot, pour in the oil and then add the chickpeas along with the pepper.
2. Add the taco seasoning and toss to combine.
4. Pour in the tamari and stir.
5. Cook for about 10 minutes, until the chickpeas are crispy and the peppers are lightly browned.
6. Add in the spinach to the chickpea mixture and stir until just wilted and then remove from heat.
7. Divide the chickpea mixture into tortillas and dollop on coconut yogurt. Enjoy!
