Eating vegan does not begin with a cupboard full of replacement products. A more useful question is which ordinary meals you enjoy and how to put together plant-based versions. A reliable plan combines varied foods with deliberate attention to nutrients. The word vegan on a pack does not replace that planning.
What does the DGE say about vegan diets?
Following its 2024 reassessment, the German Nutrition Society (DGE) considers a vegan diet potentially health-promoting for healthy adults when food choices are balanced and well planned, potentially critical nutrients are supplied adequately and a vitamin B12 supplement is taken. This means neither that every vegan product is especially healthy nor that other eating patterns necessarily cause illness. [1]
Four building blocks for a main meal
| Component | Possible choices |
|---|---|
| Protein source | Lentils, beans, chickpeas, tofu or other suitable soya products. |
| Substantial side dish | Potatoes, wholegrain bread, oats, rice or another suitable grain. |
| Vegetables or fruit | A varied choice based on season, taste and availability. |
| Flavour and a fat component | A suitable vegetable oil, some nut butter, seeds, herbs or spices. |
These could become a lentil and vegetable pan dish with potatoes. Another option is wholegrain bread with hummus and raw vegetables. Breakfast could include oats with a suitable soya alternative and fruit. Portion sizes and the actual products need to suit hunger, your daily routine and individual needs.
Organise vitamin B12 explicitly
Plan a reliable vitamin B12 supplement and appropriate checks of B12 status. Unfortified plants, occasional fermented foods or algae are not reliable substitutes. Fortified foods may make an additional contribution, but they do not replace the supplement planning required by the DGE position. [2]
In practical terms, record the product name, actual serving and frequency. Keep this information available for a consultation too. A high percentage on a pack answers neither the question of absorption nor that of an appropriate personal plan.
Choose milk alternatives according to their role
When permanently replacing dairy products, consider calcium, iodine, vitamin B2 and B12, among other nutrients. Plant drinks differ in fortification, and their protein content varies too. A drink may taste good in coffee without replacing the nutrients in the previous milk serving. [3]
Compare ordinary portions. A hypothetical example: 250 ml of a drink containing 120 mg calcium per 100 ml supplies 300 mg. Do not transfer that figure to a different drink that is not similarly fortified. Recheck the pack when changing brands.
Review other nutrients without accumulating products
Alongside B12, the DGE identifies nutrients including iodine, iron, zinc, calcium, vitamin D, riboflavin and long-chain omega-3 fatty acids as potentially critical. This is a review checklist, not an instruction to take high doses of each just in case. Pregnancy, breastfeeding, children and older adults require particular planning and qualified advice. [4]
Two shopping lists may be enough: foods that should appear regularly in meals, and specific nutrient questions to clarify. Adding more products does not make unclear information easier to understand. Do not change prescribed products independently.
A manageable first week
Choose two breakfasts and three main dishes you would like to repeat. Shop specifically for them and keep a straightforward backup available, such as ready-cooked pulses with clear storage instructions. At the end of the week, consider what you enjoyed, what was left over and where a meal was too small or impractical.
This approach is not a complete demonstration that your needs are met. It does, however, provide a concrete foundation that can be improved and discussed with a qualified nutrition professional where appropriate.
Frequently asked questions
Is a vegan diet automatically low in protein?
No. Suitable protein sources need to be deliberately included, rather than simply removing animal foods.
Is an occasional B12-fortified meal enough?
It does not replace a reliable B12 strategy appropriate to a vegan diet.
Must everything be freshly cooked?
No. A suitable pantry product can be practical; ingredients, nutrients and storage matter.
Is the table a complete dietary plan?
No. It provides components and ideas, not a calculation of your individual needs.
Conclusion
A good vegan routine is specific: suitable meals, clearly understood alternatives and reliable B12 planning. Variety and practicality are more useful than sweeping promises or a long, uncoordinated supplement list.
Read more: Vitamin B12 and reliable sources and Breakfast ideas with plant-based options.
Sources
- DGE: Updated position on vegan diets, 2024 (German)
- DGE: Questions and answers about vegan diets (German)
- DGE: Plant-based milk alternatives (German)
- DGE: Potentially critical nutrients and particular life stages (German)
Editorially revised: 26 September 2026. General information for adults, not an individual diet or treatment plan. The nutrient calculation is hypothetical. Natur Total also operates an online shop.
