40 recipes across four hubs. Every one lists protein, calories, time and rough cost per serving, so you can filter by what you need rather than scroll through photographs.
A good vegan breakfast pairs a protein source (soy milk, tofu, beans, peanut butter or soy yoghurt) with a slow carbohydrate (oats, wholegrain bread, potatoes) and a fruit or vegetable. Overnight oats made with soy milk, a tofu scramble, or beans on wholegrain toast each deliver 15–25 g of protein and take under 15 minutes.
Open the hub →Effective vegan meal prep means cooking components rather than finished meals: one big grain (rice, farro or quinoa), one legume (a pot of lentils or chickpeas), one roasted vegetable tray and two sauces. Stored separately these keep 4–5 days in the fridge and recombine into different meals, which avoids the boredom that kills most prep routines.
Open the hub →Most adults need about 0.8–1.0 g of protein per kilogram of body weight daily, and strength athletes 1.4–2.0 g/kg. On a plant-based diet that is straightforward: 200 g of tofu gives roughly 24 g, 100 g of dry lentils around 25 g, 100 g of seitan up to 25 g, and 250 ml of soy milk about 8 g. Three meals in the 25–35 g range plus a snack meets almost any target.
Open the hub →Children on vegan diets need reliable sources of vitamin B12 (supplement, non-negotiable), iron, calcium, omega-3 (ALA from flax, chia and walnuts, or algal DHA), iodine and vitamin D. Energy density matters too: children have small stomachs, so nut butters, avocado, oils and dried fruit help them meet calorie needs on a high-fibre diet.
Open the hub →A tofu scramble made with 200 g of firm tofu delivers around 22–28 g of protein, more than two eggs. Soy yoghurt with peanut butter and hemp seeds is close behind at about 25 g, and beans on two slices of wholegrain toast come in near 20 g.
Cooked grains, beans, roasted vegetables and stews keep 4–5 days at or below 4 °C in airtight containers. Dressed leaves last a day, cut fruit two days, and blended fresh-herb sauces about three. Freeze anything you will not reach by day five.
The same as anyone else: about 0.8–1.0 g per kg of body weight for general health, rising to 1.4–2.0 g/kg for people training for strength. Some guidance suggests adding roughly 10% on plant diets to account for slightly lower digestibility, which for a 70 kg adult is around 6 g — one extra serving of beans.
Yes, when planned. The Academy of Nutrition and Dietetics states that appropriately planned vegan diets are healthful and nutritionally adequate for all life stages, including infancy, childhood and adolescence. The conditions are reliable B12, adequate energy, and attention to iron, calcium, iodine, vitamin D and omega-3.