Vegetarian and vegan diets may be chosen for ethical, environmental, cultural or personal reasons. When well planned, a plant-based diet can be a balanced option at different stages of life. However, certain nutrients need particular attention. In this counselling service, our aim is a plan that respects your choice and meets your needs.
Who is it for?
- People who want to switch to a vegetarian or vegan diet,
- Those who have followed a plant-based diet for a long time and want to review their plan,
- People who want to reduce their intake of animal products (a flexitarian approach),
- Children and pregnant women in plant-based families (alongside physician care).
Nutrients we pay attention to
Protein
We plan adequate and varied protein intake across the day with legumes, tofu, tempeh, whole grains, nuts and seeds.
Vitamin B12
Vitamin B12 is found naturally mostly in animal-source foods. For people following a vegan diet, it is recommended that B12 status be assessed regularly by a physician and that supplements or fortified foods be used on the physician's recommendation.
Iron and zinc
We talk about practical combinations, such as eating plant sources of iron together with foods containing vitamin C.
Calcium, vitamin D, iodine and omega-3
Together we decide how to include sources such as calcium-fortified plant drinks, leafy greens, iodised salt, flaxseed and walnuts in your plan.
Practical planning
To make a plant-based diet sustainable in daily life, I offer suggestions on:
- preparing weekly menus and shopping lists,
- cooking and storing legumes in a practical way,
- options for eating out and social occasions,
- making use of traditional plant-based dishes from Turkish cuisine, such as olive oil dishes, legume stews and soups.
I am here not to change your dietary choice, but to support you in following the way of eating you have chosen in a balanced way.
Frequently asked questions
Can I get enough protein on a vegan diet?
Adequate protein intake can be planned across the day with a variety of legumes, whole grains, soy products, nuts and seeds. We calculate this specifically for you in our sessions.
Do I need to take a B12 supplement?
For people following a vegan diet, it is recommended that B12 status be monitored by a physician. The need for a supplement and its dose are determined by your physician's assessment.
Will you help me switch to a plant-based diet?
Yes. We can plan the transition gradually and at a pace that suits you. Together we work out which foods to replace and how.