Thinking about going plant-based or already following a vegan lifestyle? Whether it’s for your health, the planet, or ethical reasons, a well-balanced vegan diet can absolutely support your wellbeing — with a little bit of know-how.
At Weighless Wonders, we guide you through simple steps to nourish your body and mind — and our NutraVerse app makes it even easier to understand what’s really in your food.
A vegan diet is based entirely on plants – think fresh vegetables, fruit, grains, pulses, nuts and seeds. Vegans avoid all animal products, including meat, dairy, eggs and even honey.
But plant-based doesn’t automatically mean healthy — it’s important to make mindful food choices to ensure you’re getting everything your body needs.
Here’s how to follow a healthy, balanced vegan diet in line with Irish nutrition guidelines:
✅ Plenty of fruit and veg – aim for at least 5 portions a day
✅ Wholegrain carbs – such as oats, brown rice, spuds, wholemeal pasta and bread
✅ Fortified dairy alternatives – like soya or oat drinks with added calcium and B12
✅ Protein power – include lentils, chickpeas, beans, tofu, and tempeh
✅ Healthy fats – walnuts, flaxseed, rapeseed oil, chia and hemp seeds
✅ Supplements – consider vitamin B12, vitamin D, iodine and selenium
✅ Hydration – 6 to 8 cups of water, herbal teas or sugar-free drinks daily
Use the NutraVerse app to check the NutriScore, EcoScore, and NOVA Score of plant-based products — so you can see not just calories, but how nutritious, processed, and sustainable your choices are. That’s your real power as a smart shopper.
If you’re pregnant or raising little ones on a vegan diet, getting enough B12, iron, calcium and vitamin D is especially important. Keep meals varied and colourful, and always check food labels or use NutraVerse to track fortified options.
CALCIUM (for strong bones & teeth):
✔️ Fortified plant milks
✔️ Calcium-set tofu
✔️ Leafy greens like broccoli (not spinach), sesame seeds, dried figs
VITAMIN D (especially during Irish winters):
✔️ Safe sunlight exposure (spring to early autumn)
✔️ Fortified spreads and cereals
✔️ A daily D3 supplement (choose a vegan version)
IRON (for healthy blood):
✔️ Lentils, beans, fortified cereals, leafy greens, dried apricots
💡 Tip: Pair iron-rich foods with a source of vitamin C (like peppers or citrus fruit) to boost absorption
VITAMIN B12 (essential on a vegan diet):
✔️ Fortified foods – cereals, soya drinks, nutritional yeast
✔️ Consider a daily supplement
OMEGA-3s (for heart and brain health):
✔️ Ground flaxseed, chia, walnuts, rapeseed oil
💡 NutriVerse helps track these fats too, ensuring you don’t miss a beat
Eating vegan? Keep your heart happy by:
✔️ Limiting foods high in saturated fat and salt
✔️ Including high-fibre options
✔️ Keeping processed vegan foods to a minimum (check the NOVA Score in NutriVerse!)
✔️ Eating the rainbow — whole, colourful foods support overall health
With so many plant-based products hitting the shelves, it can be tricky to tell what’s genuinely good for you — and what’s just clever marketing. That’s why NutriVerse is a game-changer.
✨ Use NutriVerse to check:
🥗 NutriScore – How nutritious is this?
⚙️ NOVA Score – How processed is it?
🌱 Eco Score – What’s the environmental impact?
Pair it with the Weighless Wonders community and our 10-week Transform Your Health programme, and you’ll have all the support you need to thrive on a vegan lifestyle — and feel fantastic doing it.
