I take a B12 vitamin every morning

It sounds like you need to start experimenting w/cooking vegan meals!

Breakfast ideas: Soy milk, cereal
hemp bagel w/ soy cheese
spinach bagels
oatmeal w/hemp seeds and fruit

Lunch: Leftovers from dinners
grilled cheese w/soy cheese, tomatoes, onions
wrap w/hummus sprouts tomatoes and peppers
wrap w/guac, tomatoes, soy cream cheese, salsa
black bean burritos

Dinners: Ethiopian lentils
sloppy joes, sub lentils for the ground beef
Pasta w/pesto sauce+sauteed veggies
homemade Pizza w/ soy cheese and tons of variations of veggies and sauces
Pad Thai
BBQ tofu
Marinara and tofu w/ veggies
Mushroom and rice with vegetable gyoza

Other/Snacks:
Vegan ranch w/ veggies
Pita chips and hummus
Trail mix
Soy or coconut milk ice cream
Dark Chocolate
there are tons of vegan recipes out there for cakes, frostings, breads cookies
make some vegan french onion dip
fruit salad
kabobs

Basically whatever you ate before you were vegan you can eat now you just need to learn variations of them! It actually turns out to be really entertaining once you begin the journey. Good luck!

a multi-vitamin, vit. D, vit. B, etc make sure you dont have a vitamin deficiency (i think thats how you spell it lol) you should prolly go get blood work done.

oh btw my menu:

a banana or other fruits for bfast w/ nuts and soy yogurt

a veggie burger and a little bit of salad

wheat noodles (some are vegan, some arent. read ingredients) , tomato sauce, etc for pasta….yum! <3

Enjoy the wholesome goodness of carrots. Carrots provide your body with all the nutrients a vegan needs. I try to eat carrots 3 times a day.

- Fresh fruits
- Raw Veggies, or if you prefer them soft then steam
- Lot & lots of tofu
- Nuts

I really enjoy the morning star veggie burgers, they are sooo good you can find them online.

Vegan diets can have a lot of variety and contain all nutrients you need.

I eat beans, soy (tofu, edamame, soymilk, tempeh), veggies, fruits, and grains. This sounds boring but when you see all the things you can make with these, it’s not bad at all!

Here are some things that I make:
-Breakfast
-wheat english muffin with peanut butter
-oranges
-tofu scramble (lots of recipes online)
-cereal with non-dairy milk
-Lunch
-burritos with pinto or black beans, rice, salsa, and veggies
-sandwich with hummus, tomatoes, and cucumbers
-chickpeas in tomato sauce with olives and garlic
-Dinner
-Pasta with tomato or cheese-free pesto with garlic bread
-Large salad with beans, salsa, avocado
-stir-fry of tofu, eggplant, and zucchini with soy sauce
-Mejadra (lentils, onions, and rice)
-Chickpea curry with naan bread and rice
-Veggie burgers and fries or tater tots

There are thousands of other things to make too. One hint is to look around online and find some recipes. You should be especially looking at some ethnic recipes like Indian, Chinese, Middle Eastern, African, etc.

I get most of my nutrients from the foods I eat, but I do take a vitamin b12 pill because, from what I understand, it’s hard to absorb this nutrient from things like fortified soymilk, nutritional yeast, etc.

Good luck to you.

For me, fortified Soy Milk, Mother’s Natural, Toasted Oat Bran Cereal, some agave nectar.

And I like to snack a lot, so lots of fruits, and some almonds and stuff like that all day long.

For lunch, maybe an almond butter sandwich with bananas, another glass of soy milk or maybe some tea.

Another lunch could be stuffing a cored apple with nut butter and small fruit like grapes or sliced strawberries. With milk/tea.

Then for dinner, it’s cool to make something with beans, and different spices, make a burrito out of it, and pile a bunch of vegetables like Kale, tomatoes and bell pepper on it. Or a soup, or something similar.

And drinking water often, though I know I don’t always drink as much as I’d like to. lol

Before sleep, probably some tea to help me sleep better. Or just water.

You need the following:

+ Omega-3 fatty acids – Take one supplement or the equivalent through foods. Flaxseeds contain this important food item. Otherwise be careful not to over do the oils, because even olive oil has saturated fats and tons of calories.

+ Protein – You need a combination of beans and brown rice. I make beans from dried since the canned product contains sweet syrup. You can substitute whole grain for rice, but you might consider avoiding wheat if you are sensitive to gluten. In the US, I would avoid soy products because some are genetically modified and are not allowed by law to be labeled as such.

+ Calcium – Eat lots of leafy green vegetables for calcium, vitamins, minerals, enzymes and other nutrients. Milk is not the best source of calcium. The only way I know to get enough leafy greens is to prepare a "green smoothie" using one of many recipes on the Internet. This uses only fresh whole foods.

+ Vitamins & Minerals & Enzymes – Eat fresh, whole fruits and vegetables.

Avoid like the plague packaged foods, commercially canned foods, drinks in containers, processed foods, and fake meats. Most contain ingredients such as excitotoxins (MSG, aspartame), fats, sugars, refined carbs, colorings, fillers, texturizers, and preservatives. Try to avoid soy products and corn since these are often genetically modified.

Good luck. Read up on any book published by Dr. Dean Ornish for recommendations that are based on real science. You might also look into raw food diets.

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