Vegan diet
A vegan diet works at every life stage — but requires more awareness. We make sure your plan is complete and easy to follow.
In short
What is a safe vegan diet?
A vegan diet can be health-promoting, but requires more planning than other diets.
Some nutrients must be covered with supplements — especially B12.
With structure, it's environmentally friendly, health-friendly and easy to live with.
Does this sound familiar?
This might sound like your situation
Vitamin B12, iodine, vitamin D, calcium, iron, zinc and omega-3 (DHA) must be actively covered.
- You eat entirely plant-based and want to secure everything you need
- You're unsure about B12, iodine, iron and omega-3
- You have less energy than you expected
- You want practical weekly menus, not just theory
- You want to be able to document your status with blood tests
SmartEating recommends
What makes the biggest difference?
A vegan diet can be complete at every life stage, but a few nutrients must be actively planned for.
B12 supplementation
B12 doesn't occur reliably in plant food, so a supplement is essential, not optional.
Protein distribution
Legumes, tofu, tempeh and seitan spread across meals cover protein needs well.
Calcium sources
Fortified plant drinks or a supplement help replace the calcium dairy would normally provide.
Iodine intake
Fortified foods or a supplement are usually needed since plant sources are unreliable.
Iron and zinc pairing
Legumes and vitamin C-rich food together improve absorption of these nutrients.
Omega-3 from algae
An algae-based DHA supplement covers the omega-3 fish would otherwise provide.
When should you get follow-up?
Blood tests should be taken before and after switching, and during vulnerable phases.
- Pregnancy or breastfeeding
- In children and teenagers
- Fatigue or stagnation
- Coexisting illness
- High-level training
Blood tests are ordered by your GP — we build the plan around them.
Common questions
What people ask us most often.
Is vegan safe for children?
Yes — when done properly. We follow closely during growth phases.
Personal nutrition
No one with vegan diet is exactly the same
Age, everyday life, activity level, other conditions and what you actually enjoy eating determine what works for you.
That's why two people in the same situation need different advice. SmartEating AI learns your situation over time and tailors suggestions to your body, goals and everyday life.
- You eat entirely plant-based and want to secure everything you need
- You're unsure about B12, iodine, iron and omega-3
- You have less energy than you expected
- You want practical weekly menus, not just theory
- You want to be able to document your status with blood tests
We build a vegan plan that's both nutritionally complete and simple in everyday life.
SmartEating has vegan recipes, shopping lists and supplement reminders.
A dietitian can build the plan together with your doctor's blood tests.
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The knowledge behind the advice
Vitamins and minerals
Vitamins and minerals are micronutrients the body needs in small amounts, but they are essential for nearly all bodily functions. A varied diet with plenty of vegetables, fruit, whole grains and good protein sources usually covers the need without supplements.
Iodine
Iodine is a mineral the body needs to make thyroid hormones, which govern metabolism and are essential for brain development in the foetus and young children. In Norway, iodine is one of the nutrients where both too little and too much can cause problems — and where your diet matters a great deal.
Legumes
Legumes such as beans, lentils and chickpeas are among the most nutrient-dense and sustainable foods available. They combine plant-based protein with abundant fibre, and are a valuable food group whether you eat a lot of meat or very little.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with vegan diet?
We'll connect you with a licensed clinical dietitian who understands your situation.
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