Diets we support › Vegan
Entirely plant-based, with no animal products at all.
Whether you came to this for the animals, the planet, or simply how you feel, the food should still be something you look forward to. A vegan diet leaves out all animal products, so no meat, fish, eggs, dairy, or honey. It's built entirely from plants like vegetables, fruit, whole grains, beans, lentils, soy foods, nuts, and seeds. Done with a little thought, it can be both nutritious and really satisfying.
Start your Vegan plan →Every meal is plant-based, with protein coming from beans, lentils, tofu, tempeh, and whole grains. The plan keeps a close eye on protein, B12, iron, calcium, and omega-3s so nothing important slips through the cracks.
People who are committed to fully plant-based eating, for ethical, environmental, or health reasons, and want help making it nutritionally complete.
The strongest case for eating this way is your heart. Vegans reliably run lower LDL and total cholesterol, and plant-based eating is tied to a lower risk of heart disease. Those two go hand in hand, since a lot of the heart benefit comes from the drop in cholesterol.
There's good evidence for other things too. Vegan eating helps with type 2 diabetes and blood sugar, tends to come with a lower body weight, and is linked to lower rates of some cancers, colorectal most clearly. If high cholesterol or heart health is what you're working on, this is a strong way to eat for it.
Two honest notes, though. First, and this is the big one, these benefits come from a vegan diet built on real food. Plenty of junk is technically vegan, chips, fries, sugary drinks, cookies, and white pasta, and living on that won't do any of this for you. A plant-based diet heavy on refined carbs and sweets is actually tied to higher heart-disease risk, not lower. The benefit is in the vegetables, whole grains, beans, and nuts, and that whole-food version is exactly what we build. Second, a lot of this comes from following people over time, and people who go vegan often live healthier in other ways too, so the diet gets some credit that belongs to the whole lifestyle.
A vegan diet isn't unsafe for anyone as a rule. What matters is planning it, because a few nutrients are easy to fall short on.
The big one is vitamin B12. It's found almost only in animal foods, so every vegan needs it from a supplement or reliably fortified foods. This part isn't optional. Left alone for a long time, low B12 can cause nerve damage that doesn't fully come back, along with anemia. A handful of others are worth keeping an eye on: iron, calcium, vitamin D, omega-3s, iodine, and zinc.
Some people should have a doctor or dietitian in the loop rather than going it alone. That includes pregnancy and breastfeeding, where a mother running low on B12 can seriously harm the baby, along with infants and young children, whose growth depends on getting this right, and older adults, who absorb B12 less well to begin with. And if you've struggled with disordered eating, it's worth being honest with yourself about whether "vegan" is really about health here.
A vegan diet needs a reliable source of B12, usually a supplement or fortified foods, plus some attention to iron, calcium, and omega-3s. Your plan is built with all of that in mind, but a B12 supplement is worth talking through with your provider.
Answer a few quick questions and we'll build four weeks of Vegan meals, with recipes customized to you and a smart grocery list.
Start your Vegan plan →Not sure yet? Compare all the diets we support →
