Guides

Plant-based guides

Clear answers to the questions people ask when they eat mostly plant-based, from nutrients and protein to cooking the staples and planning your week. Written by the Vegochef team, based on the reference values of the US National Academies of Medicine and the NIH. How we write our guides.

Nutrients and supplements

What plant-based eaters need, and when a supplement makes sense.

Nutrients · 6 min read

Omega-3 without fish

The best plant sources, and when algae oil makes sense.

By the Vegochef team
Supplements · 7 min read

What supplements do vegans need?

One for everyone, a few to consider, and how to know.

By the Vegochef team
Supplements · 6 min read

Vegan and vegetarian multivitamins

When one helps, and what to check on the label.

By the Vegochef team
Nutrients · 6 min read

Vegan vitamin D

How much you need, and how to choose a vegan supplement.

By the Vegochef team
Ingredients · 6 min read

What is nutritional yeast?

The cheesy vegan staple, its B12 and how to use it.

By the Vegochef team
Nutrients · 6 min read

Foods high in vitamin A

The best sources, how much you need, and the plant form.

By the Vegochef team
Nutrients · 7 min read

Iron for vegans and vegetarians

The best plant sources, how much you need and how to absorb more.

By the Vegochef team
Nutrients · 7 min read

Calcium without dairy

The best plant sources and what to look for on labels.

By the Vegochef team

Protein

How much you need, and the plant foods that give you the most.

Protein · 7 min read

High-protein vegan meals

20 easy ideas for breakfast, lunch, dinner and snacks.

By the Vegochef team
Protein · 5 min read

How much protein is in lentils?

Cooked, dry, and compared with beans and chickpeas.

By the Vegochef team
Protein · 8 min read

High-protein vegetarian meals

25 ideas, with the protein in each meal.

By the Vegochef team
Protein · 6 min read

How much protein is in seitan?

Seitan vs tofu, tempeh and lentils, and who should skip it.

By the Vegochef team
Protein · 5 min read

How much protein is in chickpeas?

Cooked, canned, dry, hummus and chickpea flour.

By the Vegochef team
Ingredients · 7 min read

What is tempeh?

Taste, protein, tempeh vs tofu, and how to cook it.

By the Vegochef team
Protein · 5 min read

How much protein is in edamame?

Per cup, per 100 g, in pods, and as a snack.

By the Vegochef team
Protein · 5 min read

How much protein is in Greek yogurt?

Greek vs regular, skyr and plant-based yogurts.

By the Vegochef team
Protein · 5 min read

How much protein is in tofu?

Silken to extra-firm, per serving and per block.

By the Vegochef team
Protein · 4 min read

How much protein is in quinoa?

Cooked, dry, and compared with rice and oats.

By the Vegochef team
Protein · 5 min read

How much protein is in peanut butter?

Per spoon, vs other nut butters, and the calorie catch.

By the Vegochef team
Protein · 6 min read

High-protein snacks

25 meat-free ideas, with the protein in each.

By the Vegochef team
Protein · 7 min read

High-protein meals

30 meat-free ideas for breakfast, lunch and dinner.

By the Vegochef team

Cooking basics

Times, ratios and tricks for the plant-based staples.

Cooking · 7 min read

How to cook lentils

Red, green, brown and black: water, time and texture.

By the Vegochef team
Cooking · 6 min read

How to cook quinoa

The ratio, time and the step most people skip.

By the Vegochef team
Cooking · 8 min read

How to cook and press tofu

Which tofu to buy, pressing, and five ways to cook it.

By the Vegochef team

Planning, shopping and diets

Grocery lists, meal plans and meal prep for your week.

Shopping · 6 min read

Vegan grocery list for beginners

The staples to keep at home, sorted by aisle, with a printable list.

By the Vegochef team
Meal plans · 7 min read

7-day pescatarian meal plan

A balanced week of mostly plants, with fish two or three times.

By the Vegochef team
Meal prep · 7 min read

Vegan meal prep for beginners

One week, one shopping trip and about two hours of cooking.

By the Vegochef team
Shopping · 6 min read

Vegetarian grocery list

Plant staples, eggs and dairy, sorted by aisle.

By the Vegochef team
Diets · 8 min read

What is a pescatarian?

What to eat, which fish to choose, and a sample day.

By the Vegochef team
Meals · 7 min read

Vegan dinner ideas

25 easy, filling meals, with photos and recipes.

By the Vegochef team
Diets · 7 min read

Vegan vs vegetarian

The difference, plus eggs, pasta, bread and cheese.

By the Vegochef team
Meals · 6 min read

Vegan breakfast ideas

22 easy breakfasts, sweet and savoury.

By the Vegochef team
Meals · 6 min read

Vegan snacks

Homemade, high-protein and shop-bought ideas.

By the Vegochef team
Meals · 6 min read

Vegetarian lunch ideas

Toasts, salads and lunch-box ideas, with photos.

By the Vegochef team
Diets · 10 min read

The Mediterranean diet: what to eat and how to start

What to eat, how much, and a plant-based way to start.

By the Vegochef team
Meal plans · 9 min read

7-day Mediterranean meal plan

Recipes, vegan swaps, grocery list and PDF.

By the Vegochef team

Plan your plant-based week in Vegochef

Recipes, a weekly meal planner, 29 vitamins, minerals and lipids and a one-tap grocery list, made for vegans, vegetarians and pescatarians.

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