Is Your Plant-Based Diet Missing Key Pieces? Don’t Let It Topple Like a Jenga Tower

Hey, I’m Kristine Alexandria Solomon, your friendly neighborhood foundational nutritionist. I work with people—just like you—who are passionate about their plant-based lifestyle but may not realize the importance of maintaining a balanced eating plan. I have the expertise to support you in building a nutritional plan that works with your specific lifestyle, without guesswork or stress. My goal is to make sure your health stays rock-solid, no matter what you eat.

The Problem: Plant-Based Diets Aren’t Always as Balanced as They Seem

You’ve got the tofu scramble down, you’ve swapped dairy for oat milk, and your pantry is free of overly processed foods. But here’s the deal: even the most dedicated vegans and vegetarians can miss key nutrients—sometimes without even knowing it.

Without the right amounts of protein, B12, or omega-3s, your body can start feeling out of whack. Low energy, poor digestion, brain fog, and even cravings for junk food can creep in. Think of your body like a Jenga tower. If the essential building blocks (like amino acids) are missing, everything stays upright for a while… until it doesn’t. And when things topple, it’s not fun.

TL;DR: How to Keep Your Plant-Based Diet Balanced

Want the basics? Here’s what you need to know:

• Plan your meals carefully to include plenty of protein, a variety of fruits and veggies, and whole grains.
• Ensure your essential nutrients like complete proteins, B12, iron, calcium, iodine, zinc, and omega-3s, mostly found in animal products, by choosing and combining specific plant-based foods.
• Choose and combine specific plant-based foods to ensure essential nutrients like complete proteins, B12, iron, calcium, iodine, zinc, and omega-3s, primarily found in animal products.

• Consider supplements like plant-based protein powders and multivitamins designed for vegans and vegetarians to fill in any nutritional gaps.

With smart planning and these tips, your plant-based eating plan can keep your foundation healthy and strong.

Top Two Nutritional Gaps and How to Solve Them

Let’s explore some common issues plant-based eaters face and simple ways to address them.

1. Protein and Amino Acids: Building Blocks You Can’t Skip

The Issue: Protein isn’t just for biceps—it’s the backbone of every cell and metabolic process in your body. Animal-based foods are packed with complete proteins (those with all nine essential amino acids), but plant-based eaters need to be more intentional to get them.

How to Fix It:

• Include Complete Plant Proteins:
  • Foods like soy, quinoa, buckwheat, and nutritional yeast are complete proteins.
• Combine Foods to Create Complete Proteins:
  • Peanut butter on whole wheat toast
  • Hummus and pita bread
  • Beans and rice
• Don’t worry if you don’t eat them in the same meal; just be sure to have a variety throughout the day.
• Bonus Tip: If you’re feeling overwhelmed, consider a plant-based protein powder. It’s a low-stress way to cover all 20 amino acids.

2. Other Key Nutrients: Filling in the Gaps

The Issue: Some nutrients are tricky to find in plants, like B12, calcium, iron, iodine, zinc, and omega-3s. Even when plant foods contain these nutrients, they’re often less bioavailable—meaning your body has a harder time absorbing them.

How to Fix It:

• Add These Powerhouse Foods to Your Daily Lineup:
  • Nutritional yeast (for B12)
  • Seaweed (for iodine)
  • Walnuts and chia seeds (for omega-3s)
  • Leafy greens and lentils (for calcium and iron)
• Use a Multivitamin:
  • For peace of mind, invest in a multivitamin specifically designed for vegans and vegetarians. Think of it as your Jenga safety net.

Bottom Line: You Don’t Have to Stress—Just Plan Smart

Your plant-based eating plan can give you all the energy, focus, and strength you need—as long as you’re intentional. With a little planning and some well-placed supplements, you can build a foundation that’s rock-solid, balanced, and sustainable. No crash landings here—just smooth sailing toward better health.

Want a Free One-Week Meal Plan?

I know it can feel overwhelming to juggle all this on your own, so let me help! Email me at kristine@lifehealingnutrition.com with the word “Jenga,” and I’ll send you a personalized vegan or vegetarian meal plan. And don’t forget to join my Facebook page, Ask the Nutritionist!