Diet-SpecificDecember 3, 2025 • 6 min read
Calorie Tracking for Vegetarians & Vegans
Plant-based eating is great for health and environment. Here's how to track effectively while hitting your protein and nutrient needs.
The Protein Challenge
The #1 tracking priority for plant-based dieters: protein. It's harder (not impossible) to hit protein goals without meat.
Best Plant Protein Sources (per 100g):
- • Seitan: 25g protein
- • Tempeh: 19g protein
- • Lentils (cooked): 9g protein
- • Tofu: 8g protein
- • Edamame: 11g protein
- • Black beans (cooked): 9g protein
- • Greek yogurt (if vegetarian): 10g protein
Key Nutrients to Track
Vitamin B12
Supplement required for vegans. No reliable plant sources.
Iron
Plant iron absorbs less well. Eat with vitamin C to improve absorption.
Omega-3s
Consider algae-based EPA/DHA supplement. Flax/chia provide ALA but conversion is low.
Calcium (vegans)
Fortified plant milks, tofu (calcium-set), leafy greens.
Tracking Tips
✓Include protein at every meal — harder to make up later
✓Combine protein sources — legumes + grains = complete amino acids
✓Consider protein powder — pea, rice, hemp blends help hit targets
✓Watch calorie-dense vegan foods — nuts, nut butters, oils add up
Track Plant-Based Nutrition
Pandish makes it easy to hit protein on a vegetarian or vegan diet.