“Proper planning is hard”

Last reviewed: January 9, 2026

Summary

Vegan diets require planning around a small, predictable set of nutrients—especially B12—and this planning can be simplified with habits (a daily/weekly B12 supplement, iodized salt or iodine plan, fortified milk, legumes/whole grains). Many omnivorous diets also require planning for health (fiber, saturated fat, micronutrients).

Supported by 7 cited sources

Evidence Summary

Nutrient “watch list” is consistent across guidelines; once covered, most meals can be ordinary foods.
Fortification/supplementation reduces cognitive load: e.g., B12 + fortified foods. Evidence quality: Moderate Limitations / nuance: Food deserts and time constraints are real barriers; the solution is making “default easy meals” and improving access, not dismissing veganism. Bottom line: Planning is a manageable, learnable skill—especially when simplified to a few defaults.

Supporting Evidence

Sources:

Sources & Evidence

7 sources cited across 2 claims

Vegan planning focuses on a few key nutrients

Guideline

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets — Melina V, Craig W, Levin S (2016)View source ↗

Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies — Dinu M, Abbate R, Gensini GF, Casini A, Sofi F (2017)

NIH ODS: B12/Iodine/Vitamin D fact sheets. — NIH Office of Dietary SupplementsView source ↗

NIH ODS nutrient fact sheets. — NIH Office of Dietary SupplementsView source ↗

Vitamin B12 sources and bioavailability — Watanabe F, et al. (2014)

Cyanocobalamin (vitamin B12) as a feed additive — EFSA (European Food Safety Authority)View source ↗

Vitamin B12 - Fact Sheet for Health Professionals — NIH Office of Dietary Supplements (2024)View source ↗

All diets benefit from nutritional planning

Expert Consensus