"Below are five ways to assure you are getting all the nutrients needed on a plant-based diet: Get your protein from foods such as soybeans, tofu, tempeh, lentils, and beans, beans, and more beans. Many of these foods are high in zinc too. Eat foods fortified with vitamins B12 and D and calcium. Some examples are soy milk and fortified cereals. Get enough iron in your diet by eating kidney beans, lentils, whole-grain cereals, and leafy green vegetables. To increase iron absorption, eat foods with vitamin C at the same time. Do not forget that carbohydrates and fats are required in your diet too, especially if you are training. Eat whole-grain breads, cereals, and pastas. For fats, eat an avocado, add some olive oil to a salad or stir-fry, or spread some peanut or cashew butter on a bran muffin."