Eating a plant-based diet doesn't necessarily have to mean "vegan", it can also be that you're just trying to eat more plant-based products and decreasing the intake of animal-based items
A plant-based diet can still meet all of your nutritional needs, but there are a few nutrients that you need to pay closer attention to, so you need to be mindful of them when meal planning.
Those nutrients include:
Protein: found in tofu, tempeh, beans, nuts, and seeds
Vitamin B-12: found in fortified plant-based milks (e.g. soy, almond, cashew, oat, rice, etc) and nutritional yeast
Iron: found in beans, broccoli, and fortified cereals
Calcium: found in calcium-set tofu, broccoli, and fortified plant-based milks
Zinc: found in beans, nuts, and seeds3
Rizzo, N. S., Jaceldo-Siegl, K., Sabate, J., & Fraser, G. E. (2013). Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietetics, 113(12), 1610–1619. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/
Bouzari, A., Holstege, D., & Barrett, D. M. (2015). Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of agricultural and food chemistry, 63(3), 957–962. Available at: https://pubmed.ncbi.nlm.nih.gov/25526594/
Nutrition Counseling and weight management programs. The information on this site is intended to inform, not prescribe. For diagnosis and treatment medical and health related concerns, please seek the advice of a qualified physician.