Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Complete Plant-Based Nutrition
Your expertly planned weekly vegan or vegetarian menu, backed by a registered dietitian.
An 8-week programme designed to take your plant-based eating from guesswork to confidently balanced. You’ll learn how to get enough protein, iron, B12, calcium and omega-3s, with weekly menus, batch cooking guidance, and a supplement routine validated by a dietitian. Triwell’s AI personalises the core plan for you (vegan or vegetarian, allergies, schedule), and by the end you’ll have the skills to create your own menus with confidence.
Plan structure
Weeks 1–2 · Starting Point and B12
Diet log of your current eating, screening for critical nutrients and a B12 supplement routine from day one. Baseline bloodwork (B12, ferritin, vitamin D) recommended so you work from real data.
Weeks 3–4 · Plant Protein & Iron
Daily legumes, legume + grain pairings throughout the day and the key strategy: pairing iron-rich meals with vitamin C. Practical target: quality protein sources in most of your main meals.
Weeks 5–6 · Complete Menus & Batch Cooking
Calcium, iodine and omega-3s (ALA sources like flax, chia and walnuts; considering DHA/EPA from algae). You move from rigid templates to semi-independent planning with a swaps list and weekly batch cooking session.
Weeks 7–8 · Independence & Maintenance
Design your own full weekly menu, have it reviewed by your dietitian, then set up a maintenance plan: what to check in your follow-up bloodwork at 3–6 months and how to keep going on your own.
What's included
- AI-personalised weekly menu based on the core plan: vegan or vegetarian version, tailored for your allergies, schedule and cooking level
- B12 supplement routine from week 1, checked by a registered dietitian, with weekly reminders in the app
- Guided batch cooking session every Sunday (60–90 minutes), with your shopping list auto-generated in the app
- Weekly asynchronous check-in with your dietitian: menu review, adjustments and Q&A
- 5-minute mini-lessons on protein, iron, calcium, omega-3s, reading food labels and eating out
- Real independence: move from set templates to designing your own weekly menu by week 8
Benefits
- No more winging it: every week, know what to buy, cook and eat, with quality protein sources daily
- Cover all key plant-based nutrients (B12, iron, calcium, iodine, zinc, omega-3s) with practical, evidence-based strategies
- Save time and money vs. ad-hoc consultations: weekly batch cooking and continuous support all in one app
- Build real confidence: finish able to create a complete weekly menu yourself, validated by a dietitian
Recommended for
Your typical week
Sunday: guided batch cooking session (60–90 min: two cooked legumes, one wholegrain, marinated tofu/tempeh and a calcium-rich sauce), plus menu planning and shopping list in the app. Monday to Friday: step-by-step menu with three main meals and 1–2 snacks—daily legumes, vitamin C-rich fruit with iron meals, and a portion of nuts or seeds (walnuts, ground flax or chia); quick or photo log in the app. A set day each week: B12 dose with app reminder. Wednesday: 5-minute micro-lesson from the current block. Friday: asynchronous check-in with your dietitian to review progress and adjust next week’s menu. Saturday: structured free meal or new recipe challenge to expand your repertoire.
Qué puedes esperar
- Track your B12 supplement routine in the app from week 1, aiming for at least 90% adherence in logged doses
- Record your protein intake, targeting an average of 1.0–1.2 g/kg/day on at least 5 days per week by week 4
- Track your intake of legumes and other quality plant proteins, aiming for about 10 main meals per week with these from week 3
- Independently create a full weekly menu (14 main meals) by week 8, reviewed and validated by your dietitian
- Baseline bloodwork (B12, ferritin, vitamin D) recommended, with a re-check at 3–6 months to assess your progress with real data
Who this plan is NOT for
- Pregnancy or breastfeeding without individual supervision by a health professional
- Minors
- Anyone diagnosed with anaemia, kidney disease, diabetes or a medical condition needing supervised diet
- Anyone with an active or recovering eating disorder
- Those seeking rapid weight loss: this plan teaches complete plant-based eating, not weight loss
This plan is educational and designed for healthy adults; it does not replace consultation with a registered dietitian or your doctor. If you are pregnant or breastfeeding, if the plan is for a minor, or if you have anaemia, kidney disease, diabetes, an eating disorder or any other medical condition, consult a healthcare professional first: in these cases, vegetarian or vegan diets require individual supervision. B12 supplementation is essential for vegan diets and strongly recommended for strict vegetarians; we recommend baseline bloodwork (B12, ferritin, vitamin D) and a follow-up after 3–6 months with your professional.
Frequently asked questions
Is this plan suitable for both vegans and vegetarians?+
Yes. Triwell’s AI builds your version based on your pattern: 100% plant (vegan) or vegetarian with eggs/dairy. It also works if you’re flexitarian and want to optimise your plant-based eating. All menus, shopping lists and supplement plans are tailored to you.
Can you really get enough protein from plants alone?+
Yes, easily: daily legumes, soya (tofu, tempeh, soya mince), quinoa, and the trick of mixing legumes + grains during the day. The idea that plant protein is ‘incomplete’ is a myth: you don’t need to mix specific foods at every meal, just variety across the day. The plan uses a working guideline of 1.0–1.2g protein per kg bodyweight per day, logged in your app.
Do I need to take vitamin B12?+
If your diet is vegan, absolutely: reliable B12 doesn’t exist in plant foods and deficiency is serious. It’s also highly recommended for strict vegetarians. That’s why you’ll start with B12 from week 1, your dietitian will check your routine, and the app will send weekly reminders. A baseline blood test and follow-up at 3–6 months with your professional are also recommended.
How do I get enough iron without meat?+
Plant iron (non-haem) is less easily absorbed, so the solution is double: eat iron-rich foods daily (legumes, seeds, leafy greens), and pair with vitamin C at meals—simply add peppers, citrus or kiwi. If you have heavy periods or a history of iron deficiency, mention this at onboarding: blood testing and medical supervision are especially important for you.
How much cooking time does this plan require?+
One guided batch cooking session of 60–90 minutes each week (usually Sundays) gives you a head start, then daily meal assembly is quick as most is prepped ahead. No need to be a great cook: the plan adapts to your level, plus Saturday features an optional new recipe challenge.
Is this a weight loss plan?+
No, that’s not the goal. This is about eating a full, well-planned plant-based diet for health and energy, not weight loss. If you want to lose weight, Triwell has dedicated weight loss plans and this is a great foundation if you eat plant-based.
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