How Not To Mess Up With Your Vegan Diet Plan

The pledge to follow a strict and balanced vegan diet plan is not simple. It can be daunting to completely change your eating habits and rely on plant-based food offerings. Nobody is perfect staying in full consistency with a vegan meal plan after transitioning from hardcore meat consumption. Despite having several delectable options like lentils, legumes, soy, quinoa puffs , fruits, seeds, etc., you find deviation towards animal-based products.

It will be a complete mess if you feel attracted to the meat or dairy products after turning to a wholesome vegan diet plan. Accidentally, you might encounter some meat or any animal-based food temptation, forget to include necessary nutrients in a vegan diet, or assume every product to be plant-based.

Mistakes like that, will take a heavy toll on your overall meal pattern and create roadblocks in your lifestyle decisions. Therefore, refer to the seven mistakes to avoid while living on a vegan diet and try to fix the same.

Seven Mistakes to Avoid While Following a Vegan Diet

1. Eating Low Calories Food

At times newly turned vegans think of consuming low calories from vegan food ingredients to stay healthy. It is due to the growing myth that animal-based food items are high in calories and fat content. To maintain weight and stay nutritious, eating fewer vegan food calories will do the job.

An average human being requires around 1,500 calories per day to meet the nutritional requirements, energy, and stay healthy. Even vegan requires at least the mentioned calories from different plant-based food sources. Therefore, eat according to your body’s weight, height, and age and count your calories accordingly.

Calories are an integral source of energy for your body. You require a certain amount of calories per day even from a vegan source. Eating fewer calories can lead to negative effects like energy loss, fatigue, or deficiencies.

2. Assuming Every Vegan Product Be Healthy

Just because low-calorie snacks are labeled as vegan or vegetarian, it does not mean they are healthy for you. Most people commit the mistake of laying hands on anything vegan without looking at the certification and nutritional content. As a result, you mess up with the vegan diet plan could lead to putting on unnecessary weight, remaining tired, or facing some diseases.

In the case of snacks, most individuals see the vegan label and buy the stuff. Instead, look at the brand’s reputation, certifications, and nutritional value at the backside of the product packing. The most common example is people switching to simple bananas or potato chips despite consuming chicken wings or nuggets.

Potato is a vegan ingredient, but not all chips are healthy and nutritious. Instead, lay hands on cholesterol and sugar-free plantain tostones product from an ideal brand Ojas Vegan. The brand offers a certified range of healthy snacks with the required certifications like gluten-free, 100% vegan, Non-GMO certified, and several more.

3. Not Adding Enough Vitamin B12

At times people do not know or tend to forget about consuming the essential Vitamin B12 in vegan food sources. This particular vitamin is imperative for creating red blood cells and DNA within the body. Vitamin B12 deficiency can cause several health problems like fatigue, memory issue, numbness, etc.

Low-calorie intake from vegan food and lack of information are two reasons for not consuming the essential Vitamin B12. However, there are several plant-based Vitamin B12 resources available for you, like fortified milk (oats, almonds, coconut, and soy milk), soy products, nutritional yeast, and several more.

Also Read: How to Get Vitamin B12 While Following a Vegan Diet?

4. Less Water Consumption

Drinking enough water is relevant for all people. Especially for vegans, water consumption is on the higher side compared to meat-eating individuals. Fiber is the reason behind increasing your water intake throughout the day. Vegans consume fiber-rich food sources like legumes, vegetables, and whole grains that feature high fiber value. On average, animal-based food sources eat individual consumers 27 grams of fiber per day. However, vegans approximately consume 41 grams of fiber per day.

Vegans must consume more water for the seamless movement of fiber inside the body and prevent issues like gas, bloating, or constipation. Moreover, fast fiber consumption is further relevant to preventing heart diseases, diabetes, and obesity.

5. Forget to Add Iron to Diet

Just like Vitamin B12, Iron is an essential nutrient to add to your plant-based meal pattern. For those consuming animal-based food products, iron is easy to find nutrients inside several food products. However, vegans need to do an extra bit of effort while adding the essential iron sources food ingredients.

Iron performs the imperative function of transferring oxygen to various body cells and helps in functioning the body to an optimum extent. You should plan your meals while adding the necessary iron-rich vegan food sources like quinoa, lentils, seeds, beans, peas, tomato, green leafy vegetables, etc.

Also Read: Get To Know 15 Iron Rich Vegan Food Sources And Combinations

6. Skipping Wholefoods

Not all processed vegan products that you find at the grocery are store healthy and wholesome for you. Many times processed food you buy at the store contributes very little to your vegan diet plan. As a result, you do not get the required nutrition even following a strict balance of food ingredients.

Instead of eating more processed food products, rely on naturally grown ingredients along with certified vegan snacks from the Ojas Vegan brand. It helps you intake the desired choice of vitamins, minerals, protein, carbohydrates, and other essential nutrients.

7. Consuming Low Calcium in Diet

Calcium is another imperative nutrient for your body. It helps strengthen the bones, and muscle tissues, and keeps your teeth strong. It is relevant to add calcium-rich plant-based ingredients in distinctive meals. If you fail to do the same, they might face the risk of weak bones, porous, and an increased risk of fractures.

Some people avoid consuming calcium in a vegan diet because they think dairy products are the only source of this nutrient. In reality, numerous plant-based ingredients like almonds, figs, broccoli, bok choy, green leafy vegetables, and oranges are full of calcium content. Once again, you can prepare a list of calcium-rich vegan sources to add to your diet.

Also Read: Get to Know 15 Calcium-Rich Vegan Food Sources


A balanced vegan diet comprises all sorts of nutrients like protein, iron, calcium, Vitamin B12, and several others. Do prepare your vegan diet plan accordingly keeping all the nutrition in mind and maintaining consistency. Failure to do the same will create a complete mess in diet along with health. Also, further, plan your plant-based meal pattern with the help of vegan snacks brands like Ojas Vegan.