Vegan Or Vegetarian Balanced Diet

Thank you for sharing such detailed information. Let's create a tailored vegan diet plan for you, focusing on your nutritional needs, preferences, and lifestyle.
Meal Suggestions:
Breakfast:
Overnight oats made with gluten-free oats, chia seeds, almond milk, and topped with fresh berries and a sprinkle of iron-fortified granola.
A glass of fortified orange juice to enhance iron absorption.
Mid-Morning Snack:
A small handful of nuts and seeds, like almonds and pumpkin seeds, with a piece of fruit like an apple or a banana.
Lunch:
A hearty salad with mixed greens, chickpeas, quinoa, roasted vegetables (excluding mushrooms), and a tahini dressing.
A slice of gluten-free bread on the side.
Afternoon Snack:
A green smoothie made with spinach, a scoop of vegan protein powder, almond milk, and a banana.
Dinner:
Lentil soup with a variety of vegetables and a side of gluten-free bread or crackers.
A mixed greens salad with a balsamic vinaigrette.
Evening Snack:
Rice cakes with almond butter and a sprinkle of chia seeds.
Supplement Recommendations:
A vitamin B12 supplement to meet your daily requirements.
An iron supplement, considering your lower iron levels. Incorporate vitamin C rich foods to enhance iron absorption.
Exercise and Lifestyle:
Continue with your yoga routine and daily walks to maintain your current weight and improve energy levels.
Consider adding a short meditation or breathing exercise routine in the afternoon to combat fatigue.
General Tips:
Stay hydrated throughout the day.
Make sure to consume a variety of plant-based proteins, like legumes, nuts, seeds, and gluten-free grains to ensure a balanced nutrient intake.
Consult with a healthcare professional before making any significant changes to your diet or supplement regimen, especially regarding iron and B12 supplementation.
This plan aligns with your whole food plant-based diet philosophy, incorporates your food preferences, and addresses your interest in iron and vitamin B12. The proposed meal timings and frequency fit well with your preferred schedule, aiming to maintain energy levels throughout the day. Following individuals like Dr. Michael Greger and brands like No Meat Athlete can continue to provide inspiration and guidance on your journey.