Guide · updated September 2026
Protein and Nutrition When You Swap Out Meat
A balanced, evidence-based look at protein, vitamin B12, iron and other nutrients when you eat more plant-based meals, based on NHS and BDA guidance.
Swapping some or all of your meat for plant-based alternatives can be part of a healthy, balanced diet. But if you're cutting back on animal products, a few nutrients need a bit of attention — especially vitamin B12.
This guide sums up what the NHS and the British Dietetic Association (BDA) say. It's general information, not personal medical advice: if you have a health condition, are pregnant, or are planning big changes to your diet, talk to your GP or a registered dietitian.
Protein: easier than you might think
The BDA says plant-based diets can meet protein needs through foods such as lentils, beans, chickpeas, seeds, nuts and nut butters. It also describes soya products and mycoprotein as high-quality protein sources, while noting that some meat substitutes can be high in salt and fat, so it suggests eating them in moderation.
The Vegan Society notes that UK guidance recommends adults get 0.75g of protein per kilogram of body weight each day, and that some research suggests vegans may benefit from a slightly higher intake. Eating a varied diet across the day is the simplest way to get a good mix of amino acids.
As a rough guide to how different alternatives compare, check the nutrition panel: for example, one UK brand of tempeh lists 22.2g of protein per 100g, and one plain extra-firm tofu lists 16.5g per 100g (both as stated on the brand pages in September 2026).
- Beans, lentils and chickpeas
- Tofu, tempeh and soya mince
- Seitan (wheat gluten)
- Mycoprotein and pea-protein products
- Nuts, seeds and nut butters
Read more: BDA food fact sheet: plant-based diets · The Vegan Society on protein
Vitamin B12: the one not to skip
Vitamin B12 isn't found naturally in foods such as fruit, vegetables and grains, so people eating a vegan diet may not get enough. The NHS says adults aged 19 to 64 need about 1.5 micrograms a day.
The BDA is clear that the only reliable vegan sources of B12 are fortified foods and supplements. The NHS lists fortified breakfast cereals, fortified unsweetened soya drinks, yeast extract and fortified nutritional yeast flakes as vegan sources, and says a supplement may be needed. If you're mostly plant-based, check labels for added B12 and speak to a pharmacist or GP about supplements.
Read more: NHS: Vitamin B12 · NHS: The vegan diet
Iron
The NHS says men aged 19 and over need 8.7mg of iron a day, women aged 19 to 49 need 14.8mg, and women aged 50 and over need 8.7mg. Good vegan sources it lists include pulses, wholemeal bread and flour, fortified breakfast cereals, dark green leafy vegetables, nuts and dried fruit.
Iron from plants isn't absorbed as easily as iron from meat, according to the BDA. The NHS suggests eating foods containing vitamin C at the same meal and avoiding tea or coffee during or straight after main meals to help absorption.
Read more: NHS: Iron
Calcium, vitamin D, iodine and omega-3
For calcium, the NHS lists fortified unsweetened soya, pea and oat drinks, calcium-set tofu, sesame seeds and tahini, pulses, green leafy vegetables, bread and dried fruit among vegan-friendly sources.
The NHS advises that everyone should consider a daily 10 microgram vitamin D supplement in autumn and winter. Iodine and selenium can be harder to get on a vegan diet, and the NHS suggests considering fortified foods or supplements. The BDA cautions against eating seaweed as an iodine source more than once a week, as it can provide too much.
For omega-3, the NHS lists ground linseed, rapeseed oil, chia seeds, shelled hemp seeds and walnuts as vegan-friendly sources.
Read more: NHS: Vitamin D · BDA: Plant-based diet
Building a balanced plate
The NHS Eatwell Guide still applies: plenty of fruit and vegetables (at least five portions a day), starchy carbohydrates, some protein foods such as beans and pulses, and dairy or fortified alternatives. A vegan burger with salad and a side of beans is a very different meal from a burger on its own — balance counts across the whole day.
Read more: NHS: The Eatwell Guide
Quick questions
Do I need to combine proteins at every meal?
The Vegan Society says plant proteins contain all the essential amino acids, and that a varied, balanced diet gives you a good mix across the day. You don't need to carefully combine foods at every meal.
Are vegan meat alternatives healthy?
It depends on the product and the rest of your diet. The BDA notes that soya and mycoprotein are good-quality protein sources, but some meat substitutes can be high in salt and fat. Compare labels and enjoy them as part of a varied diet.
Do I need a B12 supplement if I'm only swapping a few meals?
If you still eat meat, fish, eggs or dairy regularly, you're likely getting B12 from those. If you move to a mostly or fully vegan diet, the BDA says fortified foods or supplements are the only reliable sources. A pharmacist, GP or dietitian can advise you personally.
Sources
- NHS: The vegan diet
- NHS: Vitamin B (including B12)
- NHS: Iron
- NHS: Vitamin D
- NHS: The Eatwell Guide
- British Dietetic Association: Plant-based diet food fact sheet
- The Vegan Society: Protein
- The Tofoo Co: Tempeh
- The Tofoo Co: Naked Tofoo
General information only, not personal medical or dietary advice. Last reviewed September 2026.
