Vegan Diet: How to Get the Nutrients You Need

Vegan Diet: How to Get the Nutrients You Need

Over the years, there has been a gradual shift from an animal-based diet to a vegan diet plan among Indians. As per a report, close to 47 per cent of the respondents had switched to a vegetarian or vegan diet due to their concerns regarding animal welfare in food production (1).

While there are vegan diet benefits  (2), there have been concerns regarding how to get all nutrients as a vegetarian, required for the maintenance of a healthy lifestyle (3). However, these concerns can be resolved with proper planning of the diet.

Here’s how you can get your daily dose of nutrients by preparing and following a vegan diet for beginners:

What is a vegan diet?


Vegans avoid the consumption of animal products including meat, eggs, and dairy products. Moreover, products that have an animal source such as gelatin and honey are also left out of a vegan nutrition.

Following a vegan diet plan

The human body requires nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. Some of which our body can make whereas some we can receive by consuming foods. Here are the nutrients your body needs and how you can get them from plant based meals:



Protein is one of the most important nutrients required for the strengthening and growth of your body. Right from aiding in the building of the muscles to keeping your skin and hair healthy, protein does a lot of work for your body (4).

Amino acids are the building blocks of protein and your body needs 20 of them. Among these, your body can produce eleven while it gets the remaining nine amino acids (essential amino acids) from the foods you consume. Foods that have all nine of them are known as complete proteins. 

In order to get sufficient protein, it is necessary you consume a range of foods in your high protein vegan diet. Foods such as legumes i.e. beans, peas, lentils, and peanuts are good sources of protein. Alongside, soy-based foods such as tempeh are also extremely high in protein.

If you are looking for Tempeh that not only helps you with your daily protein requirements but also is a delight for your taste buds, you can get your hands on Hello Tempayy. A 100g serving of Hello Tempayy has 19g of protein, i.e. 35 percent of your Recommended Dietary Allowance (As per RDA of 60g set by FSSAI).



Responsible for the production of red blood cells as well as carrying oxygen throughout our body, iron is of the essential nutrients (5). While some animal-based products may be iron-rich, there are various plant-based foods that have iron in abundance.

Moreover, the non-heme iron present in plant based foods is devoid of the health risks that come with the consumption of heme iron in animal products (6). Foods such as chickpeas, kidney beans, white beans, soybeans, lentils, spinach, and fortified cereal may be good sources of iron to include in your vegan diet plan.

Also read about the reasons to eat more plant based protein.

At Hello Tempayy, our Tempeh is fortified with iron to make up for the daily dose of iron in your diet. A 100g Tempeh serving consists of up to 30% RDA for iron (As per RDA of 17mg set by FSSAI).

Vitamin D


An absolutely essential nutrient, Vitamin D is responsible for keeping your bones healthy and helping your body absorb calcium.The production of vitamin D in the body is carried out with exposure to sunlight. And therefore, it is recommended to get sunlight for 10 minutes 3-4 times a week.

You can also get vitamin D from fortified foods, but it's important to check with your doctor or a dietitian first.

Vitamin B12


Vitamin B12 is a nutrient that helps with the production of red blood cells and DNA (7). While this nutrient is generally found in animal-based products and dairy products, you can look for foods fortified with vitamin B12 to include in your vegan diet.

Moreover, a study revealed that foods fortified with vitamin B12 have better concentration as compared to intake from animal-based food sources (8).

Foods such as nutritional yeast, fortified soy/almond/hemp milk, Tempeh, and fortified cereals can all serve as a good vegan based food with vitamin B12. However, at Hello Tempayy, we go a step ahead to make Tempeh a nutritional addition to your vegan diet plan.

Our Tempeh is fortified with vitamin B12 and makes up for 49 percent of the RDA (As per RDA of 1 μg/day set by FSSAI)

Hello Tempayy’s tempting nutritional value

At Hello Tempayy, we aim to introduce you to this superfood and all its goodness. And it is not just a high protein vegan food! It is filled with other nutrients as well:

A 100g serving of Hello Tempayy consists of:

  • Calories:  178 kcal ( 9% RDA)*
  • Protein: 19 g (35% RDA)
  • Total Fat: 6.8 g (10% RDA)
  • Saturated Fat: 1.4g (6% RDA)
  • Unsaturated Fat: 5.4 g
  • Cholesterol: 0mg
  • Total Carbohydrates: 10.1g (8% RDA)
  • Dietary Fiber: 8.5g (28% RDA)
  • Net Carbohydrates: 1.6g 
  • Sugars: 0g
  • Iron: 30% RDA ( Hello Tempayy is fortified with iron)
  • Vitamin B-12- 49% RDA ( Hello Tempayy is fortified with Vitamin B-12)
  • Calcium: DV13% RDA
  • Potassium: 8% RDA

*According to the ICMR-NIN report, 2020. Percent daily values (%DV) are based on a 2000-calorie diet. Your daily values may differ depending on your calorie needs.

Still hesitant to try Tempeh?

Read some tempeh munching recipes for your hunger panger.

If you are looking for a vegan food that offers a range of nutrients and is also a delicious snack, try Hello Tempayy. There are proven tempeh health benefits and it can be consumed by anyone, even tempeh for diabetes is one of the best foods. Rich in dietary fiber, this superfood is easy on your gut.

Learn about the 5 ways tempeh is beneficial for diabetes.

If you are wondering how to include Tempeh in your daily diet, we have a range of tempeh recipes to get you started! All you have to do is visit our store and choose Tempeh for yourself; we offer free shipping on all orders!

Also read about 5 high protein vegan foods that can help in weight loss.


  • 200 g

    Tawa Masala Tempayy Cubes

  • 2 Nos

    Sliced Onions

  • 1/4 each

    Sliced bell peppers

  • 1 Tsp

    Jeera powder

  • 1 Nos

    Cubed onion

  • 1 Tsp

    Chat Masala

  • 1/2 Tsp

    Salt To Taste

  • 2 Tsp


  • 2 Tsp

    Fresh Corriander

  • 2 Tsp

    Kasuri methi

  • Chapathi/ Indian bread of choice

  • 2 Tbsp

    Mint Chutney


  1. Sautee Tawa Masala Tempayy cubes for 4-5 mins and keep aside.

  2. Heat some oil in a pan and sautee sliced onions till transclucent.

  3. Add the peppers and the sauteed Tempayy cubes and give it a good toss.

  4. Add jeera powder, chat masala, fresh coriander and salt. Stir well for couple of minutes. Keep aside.

Kathi Roll

  1. Layer the roti with mint chutney, sauteed Tempayy cubes filling.

  2. Roll the roti, cut into two and serve with mint chutney.


Tempeh is one of the best natural vegetarian sources of protein with a high protein and fibre content thanks to the natural fermentation process. For even the most inexperienced cook, the preparation of Tempeh is simple: simply unbox and use as cubes or mince the Tempeh, season/ marinate it liberally with your choice of spices, and sautee the Tempeh with a bit of oil for five to seven minutes. ...

Tempeh is plant-based, dairy-free, and gluten-free, with 19 grams of protein per 100 grams and only 1.6 grams of net carbs.

It has a mild nutty flavour and a slightly spongy, solid texture. Because the tempeh cubes absorb flavours well , we recommend seasoning even the flavoured cubes if you want the flavour to pop.

Thanks to the porous nature of tempeh, it absorbs the flavours of whatever it's mixed with and helps make a tempeh biryani that is quick to cook yet packs a savoury punch.

If you want the original taste of biryani but want to make it at home, we are here with a quick vegetarian biryani recipe for you to savour at lunch or at dinner!

Get yourself ready for a quick tempeh lunch today and smash your nutrition goals!