Welcome to Part 2 of our deep dive into building a strong, smart balanced vegan diet that actually works for your body.
If you haven’t read Part 1: What a Well-Planned Vegan Diet Actually Looks Like for Women in Their 20s — hit pause and start there first. We covered the groundwork you absolutely need, like:

✅Tracking what you eat (without judgment)
✅Focusing on the Big 5 Nutrients (before spiraling into the details)

📌 Go read it, then come back here.
Or stay — if you’re ready for the next level.

Because in this second part, we’re moving from awareness to action.
This is where most people stop… but you won’t. You’re here to turn knowledge into a lifestyle — structured, sustainable, and aligned with your body.
Let’s get into it. 👇

Step 3: Get Familiar with Your RDA (and Stop Guessing)

Let’s talk numbers, because “eating healthy” is cute until you’re still tired, moody, or dealing with mystery bloating.
Enter: the RDA, or Recommended Dietary Allowance aka the baseline for how much of each nutrient an average, healthy person should be getting per day.

But here’s the catch:
RDA levels are based on generalized populations. They don’t account for your specific needs — like absorption issues, gut health, chronic stress, intense workouts, or hormonal shifts.

So no, RDA isn’t a perfect measure.
But it’s a solid starting point — a reference, not a rulebook.

Think of it this way:

• RDA = minimum baseline
• Your optimal = might be higher

And no, you don’t need to dive into government websites or get lost in charts to figure out your RDA. 🙅‍♀️
Apps like Cronometer or HealthifyMe or any food tracking apps make it way easier — just log what you eat, and they’ll automatically show you how much of each nutrient you’re getting… and how much more you might need for the day.

No math. No stress. Just quick insights that help you stay on track.

📌 Just track your meals through the food tracking apps → get real-time feedback on your nutrient levels → adjust smartly.
It’s not about obsessing — it’s about knowing what your body actually gets (and what it doesn’t).

Step – 4 Supplement What Food Can’t Cover (Without Shame)

New vegans (and honestly, some seasoned ones too) often miss out on a few sneaky-but-essential nutrients. You might not even realize it at first—until the fatigue, brain fog, brittle nails, and mood swings start whispering that something’s off.

Here’s what separates surviving from thriving–
We’re talking about nutrients like Vitamin B12, Iron, Vitamin D, and DHA
Tiny nutrients. Huge impact on your quality of life.
Miss them, and you’ll feel it sooner or later.

Some nutrients—like B12, DHA, and vitamin K2—are too important to gamble with.
B12? Non-negotiable. Everyone needs to supplement, no exceptions.
 K2 and DHA? You can get them from food—especially DHA if you eat things like algae or fortified products—but only if you’re super intentional.

Not into taking health risks?
💊 Then just supplement smartly.
I have dropped links for my go-to picks here so you don’t get lost in the Amazon jungle or waste money on weak brands.
India / International get them now.

And no, supplementing doesn’t mean you’re failing. It means you’re ready to go from just vegan to strategically vegan.

👉🏽 This step is just a glimpse into what you need to thrive.
For the complete list of the 5 biggest nutrient gaps every new vegan should know about (and how to fix them without defaulting to pills), head straight to this life-saving guide:

🔗 The 5 Sneaky Nutrient Deficiencies Every New Vegan Faces (And How to Beat Them Without Supplements)
This one post could save you months—or even years—of second-guessing your body.
📌 Read it.
📌 Bookmark it.
📌 Send it to your vegan bestie.

Step – 5 Build a Weekly Meal Pattern, Not Just Recipes

Let’s keep this simple.

We need something that solves the daily “What do I eat now?” decision fatigue…
Something that respects bio-individuality, so you can eat what you want, when you want it.
It should keep things nutrient-aware—but not obsessive.
It should give your brain a feeling of control and preparedness,
And most importantly, it should help you avoid the burnout that comes from following rigid meal plans.

1 . Start with foods you actually eat and enjoy

Open a free app like Cronometer, HealthifyMe, or honestly any app that feels easy and free.
Now search for the foods you already eat—your go-to breakfasts, lunches, dinner, curries, rice, pasta, snacks…
Anything you love, crave, or eat often.
Make a big messy list. Don’t overthink it. Just brain dump all the meals and foods you love or have ever eaten.
You’ll see why this matters in the next steps, but just trust me—this is where the magic starts.

2 . Note down the nutrition values of the foods you just listed

Especially protein, iron, fiber, calories, and micros. Just write it down somewhere you’ll see it again—your doc, journal, or a Notion page.
(Eg: 1 cup tofu butter masala = x protein, x fiber, x calories.)
It might feel like a lot right now—but keep going.
You’re literally turning your cravings into a nutrition-powered roadmap.

3 . Now sit and Mock a full day’s meal & adjust portions

Now that you’ve listed your fave foods and noted the nutrition values,
mock a sample day: pick one breakfast, one lunch, one dinner, one snack from the list you have made
Add up the nutrients for the full day (roughly)—see how much protein, fiber, calories, etc. you’re getting.
If it’s way too low or too high, adjust portion sizes.
Example: Add half a cup more dal, or reduce the portion size of rice
This isn’t about perfection. It’s about balance with foods you already love..

4 . Build Your Go-To Food List

Write down as many meal ideas as you can for breakfast, lunch, dinner, and snacks. The more, the better!
And the best part is this isn’t a one-time thing. Keep adding new meals and snacks every month as you find them.
Stick the list on your fridge or save it on your phone. That way, you’ll always have easy options without stressing about what to eat.

5 . Tag Meals by Mood or Purpose

Go through your meal list and tag them based on how they make you feel or what they’re good for:
🌞 Energy boost
💪🏽 High-protein
🌿 Light & cleansing
❤️ Period comfort
This way, on busy or tired days, you just pick what suits your vibe—no overthinking.

📌And hey, if you’re up for more, prep the meal ingredients weekly. Chop, boil, batch. Trust me, it makes life smoother.
It might feel like a lot now, but it kills the stress of deciding what to eat three times a day. I do this too—and it’s honestly so freeing. You’ll thank yourself, promise.

6 . Keep it Seasonal + Flexible

Every month or two, update your food list with fruits, veggies, or recipes you’re craving. Keeps things fresh without redoing everything.
And while you’re at it—fill your list with whole foods, colorful fruits, leafy greens, grains, and legumes. Your body loves variety. Feed it like you care.
That’s it. You just built a meal rhythm that respects your cravings and your goals. Proud of you.

STEP – 6 Include a Vegan Essentials Checklist (So You Don’t Miss the Basics)

I always say—your kitchen setup is your health’s safety net. If you’re always scrambling, you’ll always be tired.
But planning your pantry, produce, and prep doesn’t have to be complicated. Here’s how I like to break it down:
So let’s keep it low-effort and high-reward: stock your pantry monthly, freshen your produce weekly, and meal prep in small batches to save your sanity.

Start with these core categories-

1. Bulk Buys (Shelf-stable) :

Okay look—anything that lasts long and doesn’t rot in a week? Buy that in bulk.
It’s cheaper, saves brain cells, and keeps you from having a mini meltdown on a random Tuesday night when there’s “nothing to eat.”
Think:

• Whole grains (brown rice, quinoa, millets, oats)
• Legumes (toor dal, chickpeas, rajma, moong, lentils of all kinds)
• Nuts & seeds (almonds, walnuts, chia, flax, sunflower, sesame)
• Canned goods (tomatoes, beans, coconut milk)
• Vegan basics (nut butters, tahini, nutritional yeast)
• Fun extras (vegan cheeses, plant-based meats for occasional meals)
• Spices & condiments (turmeric, mustard, vinegar, soy sauce, etc.)

Buying these in bulk = less stress, more savings, and a stocked-up kitchen that can carry you through anything—rainy days, lazy days, or busy boss-mode days. You’ll always have something nourishing to fall back on.

2. Fresh Staples (Buy weekly):

These are your nutrient-rich essentials—the kind that bring freshness, color, and vitality to every meal. Unlike pantry items, these are perishables, so best bought weekly or biweekly to keep meals fresh and nutrient quality high.

Consider including:

• Leafy greens – spinach, methi, amaranth, kale, anything and everything
• Fresh fruits – go for seasonal varieties whenever possible
• Vegetables – tomatoes, carrots, beans, cucumbers, bell peppers etc
• Herbs and aromatics – coriander, curry leaves, garlic, ginger, green chilies
• Plant-based milk – soy, oat, almond (if you’re using them regularly)

A little weekly planning goes a long way—buy what you’ll realistically use, prep in batches if you can, and store it right.
It reduces food waste, keeps your meals vibrant, and makes your daily choices simpler.

3. Maintain a Flexible Routine:

The key to all of this? Flexibility. Life happens, and you won’t always feel like cooking the same meals every week. So, plan your essentials, but leave room for those moments when you just want to switch things up. Whether it’s trying a new veggie, experimenting with a different grain, or even treating yourself to a spontaneous takeout night (hello, vegan pizza!), keeping your routine flexible ensures that you stay consistent without feeling boxed in.

STEP – 7 Be Consistent, Not Perfect (Your Body Loves Patterns)

Let’s be real—perfection is a myth. And honestly? It’s exhausting trying to chase it. You don’t need flawless meals or perfect days—you just need momentum. What your body really loves is rhythm. Patterns. Predictability.

When you eat nourishing meals regularly, hydrate daily, and move your body—even just a little—it responds with clarity, energy, and resilience. It adapts beautifully.

📌So don’t aim for perfect. Aim for possible. The small actions you repeat over time? They become your new normal. And that’s where the magic lives. Take what you’ve learned in these 7 steps and start living your future today—one plant-powered, intentional choice at a time.

WAIT—don’t leave without this...

The Vegan Essentials Starter Checklist is dropping soon and trust me, you’ll want this in your inbox before anyone else.

It’s basically me, handing you a ready-made shopping + stocking list, so you don’t have to overthink anything.
Want first dibs? Pop your email below👇 and I’ll send it your way the second it’s out (with a small thank-you gift too)💚

This post is intended for educational and informational purposes only and is not a substitute for individual medical advice. Every body is unique—please consult with a qualified healthcare provider or registered dietitian before making any significant changes to your diet or lifestyle. You’ve got this, and we’re here to guide you with heart, not hype.